LAB 1 ORIENTATION TO MEASUREMENT IN EXCERCISE PHYSIOLOGY
A. TERMINOLOGY AND SCIENTIFIC UNIT OF MEASURE
1. Define
a. Exercise
Exercise is physical activity that is planned, structured, and
repetitive for the purpose of conditioning any part of the body.
Exercise is used to improve health, maintain fitness and is
important as a means of physical rehabilitation.
b. Exercise physiology
Exercise physiology is the study of how the body reacts to
physical exercise, in both the long and short term, and how the
body adapts to ongoing exercise and any changes to a routine.
c. Physical activity
Physical activity is defined as any bodily movement produced by
skeletal muscles that requires energy expenditure.
d. Anaerobic
Exercise in which oxygen is used up more quickly than the body
is able to replenish it inside the working muscle.
e. Aerobic
Constant moderate intensity work that uses up oxygen at a rate
in which the cardio respiratory system can replenish oxygen in the
working muscles.
f. Flexibility
A person's flexibility refers to the ability of your joints to
move through a full range of motion
g. Body composition
Body composition is the bodys relative amount of fat to fat-free
mass. Those with optimal body composition are typically healthier,
move more easily and efficiently, and in general, feel better than
those with less-than-ideal body composition.
h. Length & height
Length refer to measurement in one dimension (as in the length
of a line segment or a piece of string) and height when it used in
conjunction with base.
i. Work and its equation
Activity involving mental or physical effort done in order to
achieve a result
j. Power and its equation
The ability or capacity to do something or act in a particular
way
k. Energy
The strength and vitality required for physical or mental
activity or power derived from the utilization of physical or
chemical resources, especially to provide light and heat or to work
machines
2. What are the 3 energy systems?
(1) aerobic system
(2) anaerobic system
(3) glycolysis
3. What are the 3 scales that can be used to express
temperature?
(1) Fahrenheit
(2) Celsius
(3) Kelvin
4. What is the difference between a laboratory test and a field
test?
Field test research where need to go out and do by talking and
listening to individual to prove the disapprove theory or
hypothesis while lab experiment happens in the lab with animals and
sometimes humans in a controlled environment.
5. Calculate :
a. Mass/ weight:
97.2 kg = _________ lb
0.45kg = 1lb
97.2kg 0.45kg = 2.16 lb
b. Length/height:
8.2 km= _______ mile
1 km = 0.6213712 mile
8.2 km x 0.6213712 mile = 5.0952438 mile
c. Force:
532 N=_________ lb
1 N = 0.224808942443 lb
532 N x 0.224808942443 lb = 119.598357379676 lb
d. Energy:
1982 J =_________ kcal
1 J = 0.000239005736 kcal
1987 J x 0.000239005736 kcal = 0.47370936902 kcal
e. Pressure:
659 mbar=_________ torr
1 mbar = 0.750061683 torr
659 mbar x 0.750061683 torr = 494.290649097 torr
f. Temperature:
312 o F=_________ K
1 o F = 255.928 K
312 o F x 255.928 K = 79849.536 K
g. Volume:
20.6 fl oz=__________ml
1 fl oz = 29.5725 ml
20.6 fl oz x 29.5725 ml = 609.1935 ml
h. Speed:
65 mph=__________ m.s -1
1 mph= 0.44704 m.s -1
65 mph x 0.44704 m.s -1 = 29.0576 m.s -1
i. Energy :
215 kcal=__________kJ
1 kcal = 4.184 kJ
215 kcal x 4.184 Kj = 899.56 Kj
j. Force:
51.5 kg=__________N
1 kg = 9.80665002864 N
51.5 kg x 9.80665002864 N = 505.04247647496 N
6. Calculate the power output if the performance of work in 1
min is 150 kpm (or kgm)
Power = work time
Power = 150 60
Power = 2.5 kpm/s
7. Calculate work to be perform if 3kg mass moved over a 1 meter
distance
Work = force x distance
3kg = 29.41995008592 N
Work = 29.41995008592 N x 1 m =29.41995008592 J
B. COLLECTION OF BASIC DATA AND SCIENTIFIC MEASUREMENT
Laboratory Data
Date (mm/dd/yy) ___________________Time of day
_______________
Room temperature ____________ oC________ K_________ oF
Yourself:
Age (y) : _________Participant initials
___________Race/ethnicity___________
Height (inch) : __________Height (cm) : ___________
Weight (lb) : ___________Weight (kg) : ___________
BMI : _________BMI classification: ______________
BMI classification:
Source: NIH Publication no. 98-4083. Clinical Guidelines on the
Identification, Evaluation, and Treatment of Overweight and Obesity
in Adults: The Evidence Report. NHLBI (National Heart, Lung, and
Blood Institute); 1998.
C. EVALUATION OF BODY COMPOSITION
Since obesity is a major health problem in our society, the
capability to monitor the average
individuals body composition is important from a preventive
health standpoint. The two-component model (fat mass and fat-free
mass) is still widely used as represented by the following commonly
used techniques for assessing body composition:
(a) hydrostatic weighing,
(b) skinfold measurement,and
(c) bioelectrical impedance analysis (BIA).
Another common method, body mass index (BMI; the ratio of body
mass in kg to height squared), while not technically estimating
body composition, is nevertheless an index of obesity. Each of
these methods used to measure body composition has advantages and
disadvantages, with hydrostatic weighing still generally accepted
as the gold standard (Brown et al.,2006)
(i) Skinfold
Skinfold technique is a traditionally method that uses the
callipers to measure subcutaneous fat in the body. Before
measuring, the participant should wear loose-fitting shirts and
shorts. The participant should stands while all skindfold sites are
measured.
Procedures:
1. Measure skinfolds on the persons right side.
2. Instruct the student to relax the arm or leg being
measured.
3. Firmly grasp the skinfold between the thumb and forefinger
and lift it away from the other body tissue. The grasp should not
be so firm as to be pain-ful.
4. Place the calliper inch below the pinch site, be sure the
calliper is in the middle of the fold.
5. The recommended procedure is do one measurement at each site
before doing the second measurement at each site and finally the
third set of the measurements.
(a) Calliper(b) sites for skinfold measurement
Equation to predict percentage body fat from skinfolds:
Population
Age
Variables
Equation
Comments
Native Japanese
Women
Men
18-23
18-27
Tri +scap
Tri +scap
Db=1.0897-0.00133(2Skf)
Db= 1.0913-0.00116(2Skf)
%Bf=[(4.76Db)-4.28]100
%Bf=[(4.97Db)-5.52]100
White American
Women
Men
18-55
18-55
Tri+iliac+thigh
Chest+abdo+ thight
Db= 1.0994921- 0.0009929 (3skf) + 0.0000023 (3skf)2
0.0001392(age)
Db=1.109380-0.0008267 (3skf) + 0.0000016 (3skf)2 0.0002574
(age)
%Bf= [(5.01Db) 4.57]100
%Bf=[(4.95Db) 4.50]100
Results:
Calculate your percentage of body fat
(ii) Girth
Girths are circumference measures at standard anatomical sites
around the body, measured with a tape measure. Girth measurements
can be used in determining body size and composition, and to
monitor changes in these parameters
(a) Myotape(b) girth measurement
Procedure:
1. Based on your age range and gender determine the required
three measurement sites from the table above
2. Record the measurements in centimetres of these three sites
(A, B, C)
Age (year)
Sex
Site A
Site B
Site C
18-26
M
F
Right upper arm
Abdomen
Abdomen
Right thigh
Right forearm
Right forearm
27-50
M
F
Buttock
Abdomen
Abdomen
Right thigh
Right forearm
Right calf
3. Calculate the fat percentage based on the chart given.
Results:
DISCUSSION:
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D. EXERCISE RISK ASSESSMENT AND PAR Q FORM
The physical activity readiness questionnaire (PAR-Q) is a
self-screening tool that can be used by anyone who is planning to
start an exercise program. It is often used by fitness trainers or
coaches to determine the safety or possible risk of exercising for
an individual based upon their answers to specific health history
questions. The PAR-Q was created by the British Columbia Ministry
of Health and the Multidisciplinary Board on Exercise. This form
was adopted directly from the ACSM Standards and Guidelines for
Health and Fitness Facilities.
Please complete the EXERCISE RISK ASSESSMENT and PAR Q FORM as
accurately and completely as possible.
LAB 2: STRENGTH TESTING
Strength tests are used for a variety of populations, from
professional athletes to recreational fitness enthusiasts. The main
reasons for performing strength tests are to evaluate initial
strength levels and to assess changes in strength. Two basic types
of strength tests have evolved: static and dynamic. In a static (or
isometric) test, a muscle exerts tension against a fixed,
non-moving resistance. In a dynamic (or isotonic) test, one or more
body parts moves against a resistance
A. DYNAMIC STRENGTH
Dynamic strength is also referred as isotonic exercise. It is
exercise that consists of muscle action that are concentric or
eccentric depending on whether the muscle are shorten or
lengthened. One of the most operational of dynamic strength test is
one repetition maximum (1 RM) test. 1 RM is the maximum load that a
person can lift only one time.
ONE MINUTE PUSH UP TEST:
Procedure:
a. Determined the push up position: elbows locked; hands about
shoulder width apart, flat against the ground; body parallel to the
floor.
b. Lower yourself to the ground, touching your chest to it. Make
sure you maintain a tight, rigid body. Think of your legs, hips,
and torso as if they formed a cohesive plank or a straight line.
Maintain that plank throughout the exercise.
c. Push yourself back up, squeezing your pectoral muscles and
completing the full range of motion.
d. At the top, continue until your elbows are completely locked
and your shoulder blades are fully protracted.
e. Record the total number of correct push up in one minute as
the score. Recovery time is 5 minutes.
Test score: Ratings for Men (Full Push ups), based on Age
20-29
30-39
40-49
50-59
60+
Excellent
> 54
> 44
> 39
> 34
> 29
Good
45-54
35-44
30-39
25-34
20-29
Average
35-44
24-34
20-29
15-24
10-19
Poor
20-34
15-24
12-19
8-14
5-9
Very Poor
< 20
< 15
< 12
< 8
< 5
Ratings for Women (Modified Push ups), based on Age
20-29
30-39
40-49
50-59
60+
Excellent
>48
>39
>34
>29
>19
Good
34-48
25-39
20-34
15-29
5-19
Average
17-33
12-24
8-19
6-14
3-4
Poor
6-16
4-11
3-7
2-5
1-2
Very Poor
< 6
< 4
< 3
< 2
< 1
Table: the age-adjusted standards based on guidelines published
by the American College of Sport Medicine (ACSM):
Result: __________ repetitions
Test score: _________________
B. STATIC STRENGTH
Static strength is also known as isometric strength. Isometric
strength testing measures maximum resistance muscle can hold
without any movement (static) for maximum duration. Isometric means
without any change in muscle length.
HAND GRIP STRENGTH TESTING
The measurement of handgrip strength is one example of an
isometric muscle action of static exercise. The muscle did not
change in length except that caused by elasticity of the muscle and
connective tissue. Handgrip test is mainly a function of the muscle
in the forearm in addition to those in hand.
Procedures:
a. The participant be in standing position, and facing straight
ahead.
b. The grip size should be adjusted so that the middle fingers
midportion is approximately at a right angle.
c. When ready the subject squeezes the dynamometer with maximum
isometric effort, which is maintained for about 5 seconds. No other
body movement is allowed. The subject should be strongly encouraged
to give a maximum effort.
d. The participant should make 3 trials alternately with each
hand, with atleast 30 seconds or up to 1 minute between trials for
the same hand.
Test score:
Results:
1 TRIAL
2 TRIAL
3 TRIAL
BEST RESULT
LEFT
RIGHT
Rating: ____________________________
Discussion:
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Questions:
1. Figure 1 is structure of skeletal muscle which consists of
muscle fibre, fascicle and connective tissue (perimysium, epimysium
and endomysium)
(a) Identify 3 types of connective tissue that present in
skeletal muscle
Figure 1
(i) __________________________
(ii) __________________________
(iii) __________________________
2. Complete the following statements by choosing the correct
response from the key choice and entering the appropriate letter in
answer blank.
a. _______________ is a continuous contraction that shows no
evidence of relaxation.
b. A(n) ___________ is a contraction in which the muscle
shortens and work is done.
c. To accomplish a strong contraction _________ are stimulated
at a rapid rate.
d. When a weak but smooth muscle contraction in desire, _______
are stimulated at a rapid rate.
e. When a muscle is being stimulated but is not able to respond
because of oxygen dept, the condition is called _______.
f. A(n) __________ is a contraction in which the muscle does not
shortened, but tension in the muscle keeps increasing.
3. The terms in the key refer to the three ways that muscle
cells replenish their ATP supplies. Select the term(s) that best
apply to the condition describe and insert the correct key
letter(s) in the answer blanks.
_______ a. Accompanied by lactic acid formation.
_______ b. Supplies the highest ATP yield per glucose
molecule
_______ c. Involves the simple transfer of a phosphate group
_______ d. Requires no oxygen
_______ e. The slowest ATP regeneration process
_______ f. Produced carbon dioxide and water
_______ g. The energy mechanism used in the second hour of
running in a marathon
_______ h. Used when the oxygen supply is inadequate over
time
_______ i. Good for sprint
LAB 3: ANAEROBIC EXERCISE
Anaerobic fitness and its corresponding anaerobic activities are
primarily dependent upon the energy sources already existing within
the muscle fibre, those being adenosine triphosphate (ATP) and
creatinine phosphate (CP).
High intensity exercise relies on the 2 anaerobic systems, the
phosphagen system and the fast glycolitic system. Exercise perform
at maximal pace for about 5-15 s such as 50-100m sprints in track
rely on more phosphagen metabolism. Slightly longer maximal efforts
ranging from minimum 15 s to maximum 60s rely predominantly on fast
glycolysis to produce the needed energy.
A. SPRINTING TEST-HORIZONTAL POWER
Biochemically, the test is highly dependent upon the capacity
and rate of splitting the phosphagen-adenosine triphosphate and
creatinine phosphate. The procedures for administrating the spring
test should include adequate time for participant to warm up prior
to the sprint and cool down afterward.
Procedures:
a. Sprint participant perform a warm-up routine
b. The sprinter assumes the starting position by lowering the
centre gravity and lean slightly forward.
c. Time start when the first starting movement of the sprinter,
and the sprinter run fast as possible through the 50m finish line.
The timer stop their watch when the sprinter reach the finish
line.
d. The sprinter repeat the trial after a recovery period (2-5
minutes). The sprinter performs a proper cool-down.
e. Calculate the horizontal power:
Horizontal power (W) = body mass (N) X average speed (m.s-1)
Average speed (m.s-1) = distance (m) / time (s)
Test score:
50 meter sprint (time, s)
Category
Boys
Girls
Well above average
9.5
Source: data from AAHPERD (1976)
Results:
Test score for sprinting: ______________
Calculate horizontal power:
Discussion:
________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
Questions:
1. What are the muscles that involved in sprinting?
________________________________________________________________________
2. How do energy systems contribute to sprinting?
________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
3. Discuss type(s)of muscle fibre that involve in
sprinting________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
B. JUMPING- VERTICAL POWER
The vertical jump test, because of the vertical displacement of
the body mass during the jump, provides a true measure power. The
power generated during the jump (W) depends on the force component,
taken from the body mass (N), the vertical displacement (m)
accomplished during the jump, and the time (s) in the air.
Biochemically, the test jump combines hips extension with ankle
plantar flexion. Two types of jump often compared are the counter
movement jump (CMJ) and the static jump.
Procedures:
a. The participant executes a 5-10 minutes.
b. The technician explains and demonstrates the proper position
for the standing reach:
i. Stand with feet together and dominant side near the
wall/equipment
ii. Reach as high as possible with the dominant arm but keep
flat on the floor
iii. Place the palm of the hand against the flat measurement
scale on the wall.
c. The technician explains and demonstrate the vertical jump and
reach
i. Stand with feet together and dominant side near the wall or
apparatus.
ii. Make one countermovement of the legs and hip plus one swing
arm immediately prior to the push-off phase of the jump.
iii. While in air, reach as high as possible.
iv. Land with knees bent in order to enhance the absorption of
forces.
d. The participant repeat for three trials with about 20-30s of
recovery between trials.
e. Record the highest jump and calculate the power. (Lewis
equation)
Test score:
Power-Lewis (W)
Category
Men
Women
Well above average
>1446
>954
Above average
1353-1446
861-954
Average
1223-1352
774-860
below average
1119-1222
692-773
Well below average