Exercise Testing

Exercise ScienceExercise Science

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


►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


Cardiovascular (resting)Cardiovascular (resting)►Resting Heart Rate (RHR) Resting Heart Rate (RHR)


Cardiovascular (resting)Cardiovascular (resting)►Resting Blood PressureResting Blood Pressure


Cardiovascular (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


The Karvonen MethodThe Karvonen Method

Step 1: Step 1: Figure out Predicted Maximum Heart Figure out Predicted Maximum Heart RateRate

220 - Your Age =__________220 - Your Age =__________

Example: Joe, 25 years oldExample: Joe, 25 years old

220 - 25 = 195beats/minute220 - 25 = 195beats/minute


Step 2: Step 2: Determine your Resting Heart RateDetermine your Resting Heart Rate

Seated, find your pulse either using the carotid artery Seated, find your pulse either using the carotid artery in thein the

neck 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: Joe

60 beats/minute Resting Heart Rate60 beats/minute Resting Heart Rate


Step 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


Muscular 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)


Muscular 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


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


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


Body 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: Rating: DesirableDesirable


Body Composition Cont…Body Composition Cont…► Waist to Hip RatioWaist to Hip Ratio

Android Obesity = High Waist/Low HipsAndroid Obesity = High Waist/Low Hips

Gynoid Obesity = Low Waist/High HipsGynoid Obesity = Low Waist/High Hips


Waist = 31inWaist = 31in

Hips = 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 WHR

0.95 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


Body Composition Cont…Body Composition Cont…

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


Weight = 175lbsWeight = 175lbs LBM = 175lbs – 35lbs = LBM = 175lbs – 35lbs = 140lbs140lbs% 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


ConsultationConsultation► 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)

Exercise Testing

Documents

exercise testing step

exercise testing flexibility

joe weight lbs

lbs lbm

lbs women

lbs men

scratch test

age body fat example