Health Screening
Pre-screening evaluations are recorded consisting of pre-exercise heart rate and blood pressure. Resting heart rate is the number of cardiac cycles in one minute at rest and is measured using a stethoscope. Normal values of resting heart rate is approximately 60bpm. This number can be altered by caffeine, food intake, smoking, and anxiety. Pre-exercise heart rate should not be greater/equal to 95bpm or a physician must be seen. Blood pressure is measured using a sphygmomanometer. This device consists of a bulb, cuff, and dial. A stethoscope is placed on the upper left arm, after the elbow joint (brachial artery). The cuff is applied on the seated subject. The bulb is then tightened and inflated, then released at a slow rate. Systolic pressure is the maximum pressure-taking place at ventricular ejection (the heart contracting). Systolic pressure (normal=120mmHg) is determined by the first sound, and diastolic the fourth, or when tapping cases/fully muffled. Diastolic is the minimum pressure- occurring just before contraction. During exercise this value should remain stable, while systolic blood pressure will increase. Blood pressure should not be greater/equal to 145/95mmHg or a physician must be seen. Pre-exercise heart rate and blood pressure are important to determine whether the subject is at an appropriate level of health to participate and/or whether an underlying factor puts the subject at risk.
A PAR-Q physical activity questionnaire must be filed out by any client prior to personal training.
Aerobic Fitness Assessment
An accurate indicator of cardiovascular fitness is the body’s ability to take in and utilize oxygen during exercise, often referred to as VO2 max. Cardiovascular fitness is the heart and lung’s ability to supply oxygen rich blood to the working muscles, as well as the ability of those muscles to use that oxygen to produce energy. Aerobic exercise is activity that occurs at a low intensity for a long duration of time. Activities such as walking, swimming, and jogging need oxygen to produce energy for prolonged exercise and are considered aerobic.
The Astrand-Rhyming submaximal cycle ergometer test is designed to predict VO2 max from a 6 minute exercise period. It is one of the most widely used submaximal exercise tests. The testing procedure requires a steady heart rate at an appropriately selected submaximal work rate. This information together with a predicted maximal heart rate and an age correction factor, is used to predict an individuals VO2max.
The Astrand-Rhyming submaximal cycle ergometer test will be administered to Gabe before an exercise program is implemented to collect baseline values as well as after an individualized exercise program has been adopted and adhered to for a period of 6 months to establish improved values of aerobic fitness (one of Gabe’s main goals)
VO2 max normal value for males 56-65 years= 30-31 ml/kg/min
Chair Stand Test
The musculoskeletal system is a body system that provides stability, support and movement to the body. It is made up of the body’s bones, muscles, cartilage, tendons, ligaments, joints and other connective tissue. Musculoskeletal fitness is important in maintaining overall health. Health benefits include, but are not limited to, decreased fat mass, prevention of osteoporosis, lower risk of injury, and increased independence with age. Muscular endurance, muscular strength, muscular power, and muscular flexibility are components of musculoskeletal fitness. Muscular strength is the maximal force that a muscle, or group of muscles, can produce in one contraction. Muscular power refers to the muscle’s ability to produce force quickly. Muscular endurance is the ability of a muscle or group of muscles to repeatedly contract. Muscular flexibility refers to the range of motion produced by joints and the length of muscles that cross that joint. Everybody has different levels of these components, but with a proper training program, each factor can be improved, while increasing quality of life.
The chair stand test is similar to a squat test to measure leg strength and can give an accurate measure of musculoskeletal leg strength and endurance. This test is part of the Senior Fitness Test Protocol, and is designed to test the functional fitness of seniors. The score produced is the number of completed chair stands in 30 seconds, with an average score for men between 60-64 is 14-19 stands.