Exercise Science

Exercise ScienceExercise ScienceExercise TestingExercise Testing

Exercise TestingExercise Testing►Why Perform Exercise Testing?Why Perform Exercise Testing?

►Assess current levelsAssess current levels►Aid in prescriptionAid in prescription►Identification of needIdentification of need►Establish goalsEstablish goals►Evaluate progressEvaluate progress

Exercise TestingExercise Testing►What Should Be Tested?What Should Be Tested?

►Cardiovascular (resting & exercise)Cardiovascular (resting & exercise)►Muscular Endurance Muscular Endurance ►Muscular Strength Muscular Strength ►Flexibility Flexibility ►Body Composition Body Composition

Exercise TestingExercise TestingCardiovascular (resting)Cardiovascular (resting)

►Resting Heart Rate (RHR) Resting Heart Rate (RHR)

Exercise TestingExercise TestingCardiovascular (resting)Cardiovascular (resting)

►Resting Blood PressureResting Blood Pressure

Exercise TestingExercise TestingCardiovascular (exercise)Cardiovascular (exercise)

All Field Test Sub-maximal (85% Heart Rate Reserve)All Field Test Sub-maximal (85% Heart Rate Reserve) Rating Perceived Exertion (RPE)Rating Perceived Exertion (RPE)

► 3 Minute Step Test3 Minute Step Test► Bike TestsBike Tests► Treadmill TestsTreadmill Tests► 11½ Mile Walk/Run½ Mile Walk/Run► 12 Minute Walk Run12 Minute Walk Run► Rockport Walking TestRockport Walking Test

Exercise TestingExercise TestingThe Karvonen MethodThe Karvonen Method

Step 1: Step 1: Figure out Predicted Maximum Heart Figure out Predicted Maximum Heart RateRate220 - Your Age =__________220 - Your Age =__________

Example: Joe, 25 years oldExample: Joe, 25 years old220 - 25 = 195beats/minute220 - 25 = 195beats/minute

Exercise TestingExercise TestingStep 2: Step 2: Determine your Resting Heart RateDetermine your Resting Heart RateSeated, find your pulse either using the carotid artery Seated, find your pulse either using the carotid artery

in thein theneck or the radial artery in the lower arm.neck or the radial artery in the lower arm.

Count the number of beats you feel in one minute.Count the number of beats you feel in one minute.Resting Heart Rate __________Resting Heart Rate __________

Example: JoeExample: Joe60 beats/minute Resting Heart Rate60 beats/minute Resting Heart Rate

Exercise TestingExercise TestingStep 3:Step 3: Insert both of the above results in the Karvonen Insert both of the above results in the Karvonen

formula.formula.

Predicted Maximum Heart Rate - Resting Heart Rate (.85) + Predicted Maximum Heart Rate - Resting Heart Rate (.85) + Resting Heart = Resting Heart =

___________ Sub-max Cut off___________ Sub-max Cut off

Example: JoeExample: Joe[195-60](.85)+60 =Sub-max Cut off[195-60](.85)+60 =Sub-max Cut off

Sub-max Cut off:Sub-max Cut off:195 - 60 = 135 135 (.85) = 114.75 195 - 60 = 135 135 (.85) = 114.75 114.75 + 60 = 174.75 or 175 beats/min114.75 + 60 = 174.75 or 175 beats/min

Exercise TestingExercise TestingBorg Scale of Perceived ExertionBorg Scale of Perceived Exertion

Maximum Exertion (maximal)Maximum Exertion (maximal)

1010 Very Very Hard (strong)Very Very Hard (strong)99 ..88 ..77 Very Hard (strong)Very Hard (strong)66 ..55 Hard (strong)Hard (strong)44 Somewhat Hard (strong)Somewhat Hard (strong)33 ModerateModerate22 Light (weak) Light (weak) 11 Very Light (weak)Very Light (weak)

0.50.5 Very Very Light (weak)Very Very Light (weak)00 No Exertion (NotNo Exertion (Not

Exercise TestingExercise TestingMuscular EnduranceMuscular Endurance

►Push-up TestPush-up Test►1 Minute Sit-up Test1 Minute Sit-up Test►Abdominal Crunch TestAbdominal Crunch Test►Bench Press Test – Bench Press Test – 60bpm, 35lbs (women) 80lbs (men)60bpm, 35lbs (women) 80lbs (men)

Exercise TestingExercise TestingMuscular Strength Muscular Strength

►Isometric Strength TestsIsometric Strength Tests►Isokinetic Strength TestsIsokinetic Strength Tests►Dynamic Strength TestsDynamic Strength Tests

1 Repetition Maximum1 Repetition Maximum Predicted 1 Repetition MaximumPredicted 1 Repetition Maximum

Exercise TestingExercise TestingFlexibilityFlexibility

►Sit & Reach TestSit & Reach Test►Straight Leg Test Straight Leg Test ►Trunk Extension TestTrunk Extension Test►Back Scratch TestBack Scratch Test

Exercise TestingExercise TestingBody CompositionBody Composition

►Hydrostatic Weighing Hydrostatic Weighing ►CalipersCalipers►Bio-Impedance Bio-Impedance ►Body ImagingBody Imaging

Exercise TestingExercise TestingBody Composition Cont…Body Composition Cont…

► Body Density Body Density (see Formula)(see Formula)► Body Mass IndexBody Mass Index (BMI) (BMI)

BMI = BMI = Weight(kg)Weight(kg)Height(mHeight(m22))

Example: JoeExample: Joeweight lbs: 165lbs weight lbs: 165lbs ÷ 2.2 = 73kg÷ 2.2 = 73kgHeight in:Height in: 68in 68in x 2.54 ÷ 100 = 1.727 or 1.73mx 2.54 ÷ 100 = 1.727 or 1.73m

73kg ÷ (1.73m)73kg ÷ (1.73m)22 BMI = 24BMI = 2473kg ÷ 2.99m73kg ÷ 2.99m22 = = 24.4147kg/m 24.4147kg/m22 Rating: DesirableRating: Desirable

Exercise TestingExercise TestingBody Composition Cont…Body Composition Cont…

► Waist to Hip RatioWaist to Hip RatioAndroid Obesity = High Waist/Low HipsAndroid Obesity = High Waist/Low HipsGynoid Obesity = Low Waist/High HipsGynoid Obesity = Low Waist/High Hips

Example: JoeExample: JoeWaist = 31inWaist = 31inHips = 38inHips = 38in 31in 31in ÷ 38in = .81578 ÷ 38in = .81578

waist/Hipwaist/Hip Waist to Hip Ratio ChartWaist to Hip Ratio Chart Male Male FemaleFemale Health Risk Based Solely on WHRHealth Risk Based Solely on WHR0.95 or below0.95 or below 0.80 or below0.80 or below Low Risk Low Risk

0.96 to 1.00.96 to 1.0 0.81 to 0.850.81 to 0.85 Moderate Risk Moderate Risk

1.0+1.0+ 0.85+0.85+ High RiskHigh Risk

Exercise TestingExercise TestingBody Composition Cont…Body Composition Cont…

Ideal Body WeightIdeal Body Weight = = LBM .LBM . 1-Desired %age Body Fat1-Desired %age Body Fat

Example: JoeExample: Joe

Weight = 175lbsWeight = 175lbs LBM = 175lbs – 35lbs = 140lbsLBM = 175lbs – 35lbs = 140lbs% BF = 20%% BF = 20%Fat Mass = 35LbsFat Mass = 35Lbs 140lbs140lbs = 164.7lbs (165Lbs) = 164.7lbs (165Lbs)D%ageBF = 15%D%ageBF = 15% 1 - .151 - .15

Exercise TestingExercise TestingConsultationConsultation

► Review Results Review Results ► Needs Needs ► Wants Wants ► GoalsGoals► Availability Availability ► Prescription of Exercise Prescription of Exercise

Follow-Up Testing – Follow-Up Testing – ACEACE: 4 to 12 Weeks: 4 to 12 Weeks(8 to 10 weeks)(8 to 10 weeks)