Before starting exercise we offer exercise and health assessments. These allow us to measure your starting point as well as see progress over your physical activity program.

PAR-Q:

Importance of the PAR-Q

To perform a health screening to determine if a client is cleared for exercise and/ or an assessment. However, with all beginners we recommend visiting a physician prior to participating, regardless of results.

 

Heart Rate/Blood Pressure

Importance on Heart Rate/ Blood Pressure

Resting heart rate refers to how many times your heartbeats per minute while in a calm, relaxed state. This is an indicator of fitness level as the lower your resting HR is, the less work your heart is doing to pump blood.  Average adult heart rate is between 60- 100 beats per minute.

Blood pressure provides insight to arterial health and the level of resistance your blood is experiencing while moving throughout the body.  The average adult blood pressure is 120 mmHg systolic and 80 mmHg diastolic (120/80 or 140/90 in older population). Prior to exercising if your resting systolic pressure is ≥145 mmHg and/or diastolic pressure is ≥95mmHg wait five minutes and you will be re-test. If the results do not change then you will not continue with the assessment and are advised to see a physician.

 

Body Composition

Importance of Body Composition

Body composition analysis is necessary for determining amount and distribution of soft tissue.  A combination of methods are used including Body Mass Index, Waist Circumference and Sum of 5 Skinfolds.  BMI refined with waist circumference gives a relatively accurate distribution of body fat.  Sum of 5 Skinfolds (S5SF) further establishes accuracy, and requires taking multiple skin fold measurements on 5 gender determined areas on the body; the bicep, triceps, calf, shoulder blade (sub-scapular), and upper hip (iliac crest).   However, S5SF is not mandatory if clients are not comfortable with having measurements taken.

 

Aerobic Fitness Assessment

Importance of Aerobic Fitness:

Client’s cardiovascular fitness essentially refers to the body ability to intake, distribute, and utilize oxygen and is a useful tool to determine ones overall fitness level.  Cardiovascular fitness encompasses the client’s heart rate, their stroke volume (amount of blood pumped from one ventricle per beat) and cardiac output (stroke volume x heart rate), as well as maximum oxygen consumption.  It is necessary to determine cardiovascular fitness level before beginning a training program to outline appropriate training levels, training intensity and decrease risk for injury or unhealthy stress to the heart. This is achieved by preforming the 6-minute walk test (6MWT). The goal of this test is for clients to walk as far as they can on a hard flat surface for 6 minutes. Clients will walk at a self-selected pace and can rest if needed.

 

Musculoskeletal Fitness Assessment

Importance of Musculoskeletal Fitness Assessment

Musculoskeletal fitness is important for general health benefits. These benefits include improved metabolic rate, decreased fat mass, prevention of osteoporosis, as well as lower risk of injury and dependence with aging. This can be assessed by muscular endurance, muscular strength and muscular power. Muscular endurance is the ability of a muscle group to maintain repeated contractions over a period of time.  This can be assessed by a simple push-up test and partial curl-up test (partial sit up), these are important for functional independent health which contribute to lower back pain. Muscular strength is muscle or group of muscles ability to generate maximal force in one contraction. This can be measured by a handgrip dynamometer, which measures an isometric contraction (no joints move), other methods include 1 Repetition Maximum test, which assesses the greatest amount of mass that can be lifted in one contraction. Muscular power is the ability produce force quickly. This can be evaluated using the vertical jump, this can be done by squatting several seconds before jumping as high as possible. Finally musculoskeletal flexibility, which can be measured by the sit and reach test. Modifications of these tests are available depending on clients ability.

 

Back Health Assessment

Importance of Back Health Assessment

Low-back pain happens because of weakened ligaments, tendons and muscles in the “core” (low back, abdominals and hamstrings).  The health of the lower back is assessed by flexibility, proper posture, abdominal and back muscle strength and endurance. To measure flexibility there must be functional curves in the spine for a full range of motion without discomfort, this is best done with the sit and reach test. “Good posture” is difficult to define because there are slight variations. To measure muscular endurance in the flexor, extensor and stabilizing muscle of the back perform a back extension measuring the xiphoid process’ distance from the ground. This will provide a reference point for re-tests. Prior to administering this test clients must be screened by having them complete individual leg extensions with and without opposite arm raised to ensure there is no back pain. Abdominal endurance can be measured using a partial curl up test. Finally an increased risk for back pain can be associated with greater waist circumference and higher levels of physical activity.

 

Balance

Importance of Balance Assessment

Balance is the ability to keep body’s center of mass with in limits of base support. This is a very important aspect of healthy aging. Many seniors who suffer from loss of balance have an increased risk of injury. Unfortunately loss of balance is a reality of aging, therefore it is very important to maintain. Underlying elements of balance are static stability, dynamic stability, functional balance and underlying motor system. Static stability is the ability to stand still while unsupported, dynamic stability is the ability to transfer weight, functional stability is ability to do every day tasks such as walking, turning and reaching and underlying motor systems involve strength and coordination while performing tasks. The Berg Balance Scale is a multi-task, functional balance test that establishes patient’s balance skills.   These tests range from the clients ability to perform a sitting to standing transition with out hands, to standing unassisted for up to 2 minutes.  The extent of testing will client dependent, and determined as necessary.