- Musculoskeletal Strength Testing
Using Canada’s Physical Activity, Fitness, and Lifestyle Approach to test Musculoskeletal Fitness, we found the following measurements. For a background description on Musculoskeletal fitness and assessment protocols click here.
Sample Data from Client Steve Larssen:
Grip Strength: Right Hand: 58kg Left Hand: 53kg
Push-ups: total of 20 Curl-ups: 25
Vertical Jump: maximum difference between standing height and 3 separate jump trials=25cm
Peak Leg Power: 3222 Watt
According to the above Musculoskeletal Fitness Norms for Men (CPAFLA), Our client, Steve, scored the following:
- Excellent for Grip Strength,
- Very Good for Pushups,
- Excellent for Curl-Ups,
- Fair for Vertical Jump, and
- Good for Leg Power.
For Steve, a major focus from this assessment will have to be Leg Power and Strength.
CPAFLA Fitness Norms for Men: 50-59
From this basic assessment, we progress to test our clints’ 1 repetition maximum, the maximum weight they can lift, push, or pull on a variety of different resistance exercises.
Aerobic Fitness Testing- YMCA Cycle Ergometer Submaximal Test:
The YMCA Cycle Ergometer Test estimates the client’s VO2max at a submaximal level. This is a more useful assessment as our age population is of the elderly, therefore, we would not be assessing them at their full capacity. The protocol is designed by 3 or more 3-minute workloads that raises the client’s Heart Rate (HR) between 110bpm and a HR level close to 85% of their maximum. Calculated by: [208 – (0.7 x age)]. The first Workload is set at 25W (0.5kp); after this stage is completed, the subsequent stage wattages are calculated by the client’s HR. The picture below shows a visual representation of the YMCA Protocol.
Click to Enlarge
Sample Results for Steve’s Cycle Ergometer Assessment:
Following the above protocol, Steve reached a workload of 900kpm (125watts) in the final stage, at a heart rate of 165. Using his body weight, and scores from the prior workload, we calculated Steve’s VO2 max to be 36.5mL/kg*min. This score puts Steve in the Very Good rating for his age group and from this we tailored his training plan.
CPAFLA Aerobic Fitness Score for Men: 50-59