Fitness Assessment and Exercise Prescription Project

Colleen Levinson December 7, 2012

Table o Contents
!ealt" #creenin$ and %is& #trati ication
Par'( Form )edical !istor* Form +"at Do ,o- +ant and Fantastic Li est*le C"ec&list AC#) %is& #trati ication Form Dietar* Anal*sis .verall !ealt"/+ellness #tat-s

Pa$e 2

Cardiovasc-lar/Aerobic Fitness
#-bmaximal Exercise Laborator* Test 0,)CA C*cle Test1 Field Test 0%oc&port .ne')ile +al&1 2onexercise 3.2max Comparison o )et"ods

Pa$e 7

4od* Composition
4od* )ass 5ndex 04)51 +aist Circ-m erence +aist to !ip %atio 0+6!1 +aist to !ei$"t %atio #&in old 7irt" )eas-res 8nder9ater +ei$"in$ Comparison o )et"ods 5deal 4od* +ei$"t

Pa$e 11

)-sc-lar #tren$t" and End-rance

4enc" Press 1'%) Le$ Press 1'%) P-s"'-p Test C-rl'-p Test

Pa$e 1:

Flexibilit*
#it and %eac" Test

Pa$e 21 Pa$e 2; Pa$e 2<

5nterpretation
.verall Fitness Assessment

Exercise Prescription
=)oderate or 3i$oro-s 5ntensit*> F5TT +al&in$/%-nnin$ Pace based on 3.2% Pro$ression

Appendix A Appendix 4 Appendix C Appendix D %e erences 2

Pa$e 2? Pa$e ;0 Pa$e ;1 Pa$e ;2 Pa$e ;;

!ealt" #creenin$ and %is& #trati ication

Par-Q T"e patient c"ec&ed t"e =2o> box on t"e Par'( @ ,o- Form or A-estions one, t9o, t"ree, ive, six, and seven b-t ans9ered *es to A-estion o-rB T"is indicates t"at "e loses "is balance beca-se o diCCiness or loses conscio-sness at timesB !e did indicate t"at t"ese conditions are ca-sed b* rec-rrent simple partial seiC-res t"at "e "as been dia$nosed 9it" and "is p"*sician "as cleared "im to parta&e in p"*sical activit*B Medical History Form Accordin$ to t"e medical "istor* orm t"e patient is a 22'*ear'old colle$e st-dent 9"o "as not previo-sl* been tested or an exercise pro$ramB Alt"o-$" "e "as never "ad an exercise pro$ram "e "as participated in sports "is entire li e, "avin$ rode motorcross since "e 9as ive in addition to pla* ootball or t"irteen *earsB T"e last time "e "ad a p"*sical examination 9as on 2ovember 1D t" o t"is *earB !e is not aller$ic to an* medications, oods, or ot"er s-bstancesB !e "as been dia$nosed 9it" c"ronic simple partial seiC-res t"at "e is prescribed carbamaCepine orB 5n t"e section abo-t occ-rrences over t"e last 12 mont"s "e onl* c"ec&ed t"e =,es> box or bein$ prescribed medicine and experiencin$ aintness, li$"t'"eadedness, or blac&o-ts bot" o 9"ic" are related to "is seiC-resB 4ased on present conditions, "e onl* c"ec&ed t"e =,es> box or noticin$ t"at "is "ands and eet sometimes eel cooler t"an ot"er parts o "is bod*, 9"ic" is a res-lt o "avin$ %a*na-dEs diseaseB !e also "as occasionall* "i$" stress levelsB !is amil* "as a "istor* o diabetes and "i$" blood press-re, "is $rand at"er "avin$ diabetes and "is at"er "avin$ "i$" blood press-reB

What Do You Want Form .n t"e +"at Do ,o- +ant Form "e indicates t"at "er pre ers contin-o-s trainin$ activities t"at incl-de bi&in$/c*clin$ and jo$$in$B !e 9o-ld rat"er parta&e personal trainin$ sessions alt"o-$" "e enjo*s competitive activities t"at are done o-tside or in t"e $*mB !is avorite t*pe o eA-ipment to exercise on is eit"er t"e stationar* bi&e or treadmillB T"e expectations t"at "e "as or t"is exercise prescription is to lose 9ei$"t 9it" a $oal 9ei$"t o 1D< po-nds in mindB !e 9o-ld li&e to c"an$e "is eatin$ be"aviors and improve "is lac& o dail* exerciseB Fantastic Lifestyle Checklist 4la&e "ad a $rand total on "is Fantastic Li est*le c"ec&list o 7? indicatin$ t"at "e is c-rrentl* livin$ a ver* $ood li est*leB !e indicated on t"is orm t"at "e almost al9a*s "as someone to tal& to abo-t t"in$s t"at are important to "im and t"at "e almost al9a*s $ives and receives a ectionB 5n re$ards to activit* "e is moderatel* active 1'2 times a 9ee&B For "is n-trition "e reports t"at "e onl* eats a balanced diet some o t"e time, excessivel* eats eit"er o s-$ar, salt, animal ats, or j-n& oods, and is 9it"in 10 po-nds 0F &$1 o "is "ealt"* 9ei$"tB !e does not smo&e tobacco, -se dr-$s, over-ses prescribed dr-$s, and onl* drin&s ca eine 1'2 times a da*B .n avera$e "e drin&s 0'7 alco"olic bevera$es per 9ee&, onl* occasionall* drin&s more t"an o-r drin&s on a special occasion and never drives a ter drin&in$B !e sleeps 9ell and eels rested airl* o ten, al9a*s 9ears "is seatbelt, is almost al9a*s able to cope 9it" stresses in "is li e, "e airl* o ten relaxes and enjo*s leis-re time, and al9a*s practices sa e sexB !e seems to be in a "-rr* most o t"e time and is almost never an$r* or "ostileB !e is airl* o ten 5

positive optimistic t"in&er, rarel* eels tense or -pti$"t, and almost never eels sad or depressedB !e is also ver* satis ied 9it" "is job or roleB ASCM isk Stratification Accordin$ to t"e A#C) %is& #trati ication it 9as reported t"at "e "ad no major si$ns or s*mptoms s-$$estive o disease, no &no9n cardiovasc-lar, p-lmonar*, or metabolic diseasesB !e also onl* reports t"e ris& actor o bein$ sedentar*B As a res-lt, "is ris& strati ication is lo9 and does not need a medical examination be ore a $raded exercise pro$ram or p"*sician s-pervisionB Dietary Analysis A ter cond-ctin$ a ;'da* dietar* anal*sis o 4la&eEs eatin$ be"avior it 9as o-nd t"at "e cons-mes an avera$e o 2,000 calories per da*B . t"e 2,000 calories "is diet consists o abo-t F0G carbo"*drates, F0G at, and 20G proteinB T"e stren$t" o "is diet is t"at "e "as a "ealt"* amo-nt o protein in "is dail* dietar* inta&eB +ea&nesses o "is diet are t"at "e cons-mes too m-c" at, too little carbo"*drates, and not a s- icient amo-nt o calories per da*B !"erall Health#Wellness Status .verall, "e is in $ood "ealt" in re$ards to "is disease ris& and li est*leB !o9ever, "e is sedentar* and does not eat a 9ell'balanced dietB Accordin$ to t"e Par'( and AC#) %is& #trati ication "e "as no "ealt"/disease ris& actors contraindicatin$ t"e start o a $raded exercise pro$ramB 5t is important to note t"at "e "as simple complex seiC-res incase "e experiences one d-rin$ a 9or& o-t session, alt"o-$" "e "as been cleared b* a p"*sician to exercise and "as never experienced an iss-e 9"ile 9or&in$ o-tB !e 9o-ld bene it b* ma&in$ li est*le c"an$es s-c" as incl-din$ a dail* itness ro-tine, increasin$ "is dail* activit* 6

level, and eatin$ a 9ell balanced dietB

Cardiovasc-lar/Aerobic Fitness

Su$ma%imal &%ercise La$oratory 'est T"e patient completed t"e ,)CA #-bmaximal C*cle Er$ometer TestB T"is

test is a ver* pop-lar assessment tool to -se in order to estimate exercise 3. 2max b* -sin$ sta$es o contin-o-s exercise in order to raise t"e stead*'state "eart rate 0!%1 bet9een 110 beats per min-te 0bpm1 and :<G o t"e a$e'predicted "eart rate max 0!%max1 or at least t9o consec-tive sta$esB 0A#C) 7-idelines, 20101 T"e participant 9as o-nd to "ave a restin$ !% o D0 bpm and restin$ blood press-re 04P1 o 122/DF mm!$ be ore t"e exercise testB !is :<G a$e predicted !%max 9as calc-lated to be 1D:B; bpmB D-rin$ t"e irst sta$e o t"e test "e "ad a !% o 11< bpm at 16;0, a 4P o 1F0/DD mm!$ at 2600, and a !% o 1;7 bpm at 26;0B As a res-lt "is 9or&load 9as increased to 1B0 &$B D-rin$ t"e second sta$e "e "ad a !% o 1;< bpm at F6;0, a 4P o 1<:/D< mm!$ at <600, and a !% o 1F7 bpm at <6;0B As a res-lt "is 9or&load 9as increased to 1B< &$B D-rin$ t"e t"ird sta$e "is !% 9as 1<1 bpm at 76;0, "is 4P 9as 17;/DF mm!$ at <600, and "is !% 9as 1<2 bpm at :6;0B T"is indicated t"at "is test 9as complete beca-se "e "ad t9o stead* state !% meas-res bet9een 110 bpm and :<G o "is a$e predicted !%maxB D-rin$ cool'do9n "e "ad !%s o 1;< bpm, 1;0 bpm, and 12: bpm at 2600, ;600, and <600, respectivel*B !e also "ad "ad a recover* 4P o 1;?/D: mm!$ at <600B 8sin$ t"is in ormation it 9as calc-lated b* t"e -se o a $rap" t"at "e "as an estimated 3.2max o F:B0 mlH&$'1Hmin'1B T"is $rap" can be o-nd in Appendix 4B T"is p-ts "im in a $ood itness cate$or* accordin$ to t"e !a*9ard textB 0!a*9ard, 20101 ock(ort !ne Mile Walk Field 'est T"e ield test t"at 9as per ormed 9as t"e %oc&port .ne')ile +al& Test 9"ic" is a one'mile 9al& done as A-ic&l* as possible b-t t"e participant is not allo9ed to r-nB !e completed t"e mile in 1F min-tes and F7 seconds and "ad a 9

inal !% o 1;; bpmB From t"ese indin$s it 9as calc-lated t"at "e "as a 3. 2max o F;B0F mlH&$'1Hmin'1B T"is 9as calc-lated -sin$ t"e eA-ation 3.2max I ::B7D: J 07ender H :B:?21 K 0+ei$"t 0&$1 H 0B210?1 K 0+al& time 0min1 H 1BF<;71 K 0!% 0bpm1 H 0B11?F1B 7ender I 1 0male1 or 0 0 emale1B T"ese calc-lations can be o-nd in Appendix 4 on Form 12B2B T"is places 4la&e in t"e avera$e itness cate$or* or "is a$e and $ender accordin$ to t"e laborator* man-alB 04eam and Adam, 20111 )on-e%ercise *!+ma% 8sin$ t"e 9ebsite 999BbrianmacBcoB-&/vo2maxndB"tm t"e participant "as an estimated non'exercise 3.2max o F1B<? mlH&$'1Hmin'1B T"is 9as o-nd based on "is "ei$"t o 1B777 m, 9ei$"t o :1B:1 &$, $ender, "is perceived abilit* to complete one mile 9it"o-t becomin$ breat"less or over ati$-e at 12 min-te/mile pace, and a perceived abilit* to complete t"ree miles 9it"o-t becomin$ breat"less or over ati$-ed o ; miles at a 1; min-te/mile paceB Com(arison of Methods +"en comparin$ t"ese met"ods it is o-nd t"at all o t"e meas-res "ave relativel* comparable estimated 3.2max meas-resB T"e ,)CA o-nd a meas-re o F: mlH&$'1Hmin'1, t"e %oc&port o-nd a meas-re o F;B0F mlH&$'1Hmin'1 and a non'exercise meas-re o F1B<? mlH&$'1Hmin'1 $ivin$ "im a mean estimated 3.2max o FFB21 mlH&$'1Hmin'1B T"e mean 3.2max 9as o-nd b* addin$ all o t"e estimated 3.2max indin$s to$et"er and dividin$ b* t"reeB 0F:B0 mlH&$'1Hmin'1 J F;B0F mlH&$'1Hmin'1 J F1B<? mlH&$'1Hmin'11/; I )ean 3.2maxB Alt"o-$" all o t"ese are airl* similar t"e ,)CA is most li&el* t"e most acc-rate estimate o 4la&eEs 3.2maxB T"is is beca-se t"e participant reported t"at d-rin$ t"e %oc&port Test "e did not p-t in a -ll e ort to complete it to t"e best o "is abilit*, alt"o-$" "e did 10

per orm to desired standards or t"e ,)CAB 5n addition, t"e non'exercise meas-re is based on perceived t"o-$"ts on exercise t"at ma* not tr-l* be 9"at t"e participant is capable o completin$B Table 1 s-mmariCes t"ese indin$sB Table 1: Estimated 3.2max and Fitness Eval-ation 4ased on Aerobic Fitness Estimated 3.2max Fitness Eval-ation '1 '1 0mlH&$ Hmin 1 ,)CA #-bmaximal C*cle F:B0 7ood Fitness Cate$or* Er$ometer Test %oc&port .ne')ile +al& F;B0F Avera$e Fitness Cate$or* Test 2on'exercise F1B<? 2/A )ean FFB21 2/A

11

4od* Composition

,ody Mass -nde% .,M-/ 5n order to ind t"e 4od* )ass 5ndex 04)51 o an individ-al t"eir "ei$"t and 9ei$"t are meas-redB T"e participants 9ei$"t 9as meas-red to be :1B:1 &$ and "is "ei$"t to be 177B7 cm 01B777 m1B Accordin$ to t"ese meas-res "is 4)5 9as calc-lated to be 2<B<7 &$/m2 t"ro-$" t"e orm-la 4)5 I 9ei$"t 0&$1 / "ei$"t 0m1B !e "as an estimated bod* at percenta$e o 20'2FG based on "is calc-lated 4)5B

12

!e is also classi ied as over9ei$"t and in t"e elevated "ealt" ris& cate$or*B T"e data s"eet or 4)5 can be o-nd in Appendix C Waist Circumference +aist circ-m erence is o-nd b* t"e -se o a meas-rin$ tape meas-rin$ aro-nd t"e narro9est observed portion o t"e torsoB D-rin$ t"is t"e participant stands 9it" t"eir arms at t"eir sides, eet to$et"er, and abdomen relaxedB T"e +aist circ-m erence is -sed to indicate "ealt" ris& beca-se abdominal obesit* is t"e primar* iss-e 9it" obesit*B 0AC#) 7-idelines, 20101 T"e participant 9as meas-red to "ave a 9aist circ-m erence o :?B2< cm, 9"ic" places "im in t"e avera$e 9aist $irt" cate$or* or a male o "is a$e and in t"e lo9 disease ris& cate$or*B Waist to Hi( atio .W0H/ +6! is o-nd b* dividin$ t"e 9aist circ-m erence meas-re b* t"e "ip circ-m erence meas-reB T"e 9aist meas-re is o-nd t"e identical 9a* to "o9 it is o-nd in t"e previo-sl* mentioned 9aist circ-m erence portionB T"e "ip meas-re is ta&en 9it" t"e s-bject standin$ 9it" eet to$et"er as t"e meas-re 9as ta&en at t"e maximal circ-m erence o t"e b-ttoc&sB T"e participant 9as o-nd to "ave a +6! ratio o 0B:1B T"is places "im in t"e 9ell above avera$e cate$or* or +6! based on "is a$e and $ender and at a lo9 ris& or diseaseB T"ese calc-lations can be o-nd on a data s"eet in Appendix CB Waist to Hei1ht atio 4la&e 9as o-nd to "ave a 9aist circ-m erence o :?B2< cm and a "ei$"t o 177B7 cmB +aist to "ei$"t ratio is o-nd b* dividin$ t"e 9aist circ-m erence b* t"e "ei$"tB T"is eA-ation is :?B2< cm/177B7 cmI0B<0B Accordin$ to standards t"e 13

recommended 9aist to "ei$"t ratio is 0B<0 indicatin$ t"at t"e participant is not at an increased "ealt" ris& b-t is close since L0B<0 is t"e bo-ndar*B Skinfold #&in old meas-rements are -sed to determine t"e percent bod* at o an individ-alB T"e t"ree'site met"od 9as -sed to determine 4la&eEs percent bod* atB All o t"e meas-rements 9ere ta&en on t"e ri$"t side o t"e bod* 9"ile t"e participant 9as standin$B T"e caliper 9as placed on t"e s&in one cm a9a* rom 9"ere t"e t"-mb and index in$er 9ere pinc"in$ t"e s&in perpendic-lar to t"e s&in old mar&B T"e pinc" 9as maintained 9"ile t"e caliper 9as read 9"ic" "appens one to t9o seconds a ter t"e caliper 9as placed on t"e s&inB T"e examiner rotated t"ro-$" t"e meas-rement sites so t"at t"e s&in co-ld ret-rn to its normal text-re and t"ic&ness be ore ta&in$ t"e second meas-re at t"e siteB 0AC#) 7-idelines, 20101 4la&e 9as o-nd to "ave meas-res o 10 mm at "is c"est, 22 mm at "is abdomen, and 2D mm at "is t"i$"B T"ro-$" doin$ calc-lations it 9as o-nd -sin$ t"e t"ree'site met"od t"at "e "as a bod* densit* o 1B0D1 and a percent bod* at o 1DB<FGB T"is placed "im in t"e avera$e cate$or* or s&in old meas-rements and percent bod* at based on "is a$e and $enderB T"is data s"eet can be o-nd in Appendix CB 2irth Measures T"e 2'$irt" meas-rement met"od -ses t"e participantEs nec& $irt", meas-red in erior to t"e lar*nx 9it" t"e meas-rin$ tape perpendic-lar to t"e axis o t"e nec&, and t"e midabdominal $irt"B T"e met"od t"en -ses an eA-ation to ind bod* densit*, 9"ic" is t"en applied in t"e #iri EA-ation to ind t"e percent bod* atB 04eam, 20111 !is meas-res 9ere ;< cm or t"e nec& and ?;B: cm or t"e 14

midabdominalB !e "ad a bod* densit* o 1B0F; and a percent bod* at o 2FB<?GB T"is placed "im in t"e over at cate$or* b* "ealt" and itness standardsB T"ese calc-lations can be o-nd on t"e laborator* data s"eet o-nd in Appendix CB 3nder4ater Wei1hin1 !*drostatic 9ei$"in$ inds t"e participantEs 9ei$"t b* bein$ s-bmer$ed in 9aterB 5t is t"e met"od -sed or determinin$ t"e densit* o t"e "-man bod*B T"e densit* 9as t"en -sed to ind t"e percent bod* atB T"e participantEs vital capacit* 9as meas-red prior to enterin$ t"e tan&, meas-rin$ to be <B1< ml, 9"ic" 9as m-ltiplied b* 0B2F to ind a resid-al vol-me o 1B;< mlB T"e 9ater temperat-re 9as recorded as F<B<oC indicatin$ t"at t"e 9ater "ad a densit* o 0B??0 $Hml '1B 8sin$ t"e bod* densit* eA-ation it 9as o-nd t"at 4la&e "as a bod* densit* o 1B0F:D $Hml'1B .nce t"is 9as -sed in t"e #iri EA-ation it 9as o-nd t"at "e "ad percent bod* at o 22B0DGB T"is $ives "im a at 9ei$"t o 17B70 &$ and a lean 9ei$"t o :2B<; &$ placin$ "im in t"e over at cate$or*B T"ese calc-lations can be o-nd on a data s"eet in Appendix CB Com(arison of Methods +"en comparin$ all o t"e met"ods t"at estimated 4la&eEs bod* at percenta$e to t"e -nder9ater 9ei$"in$ meas-rement 9e see a variet* o di erences in t"e meas-resB 7irt" 9as t"e onl* meas-rement t"at overestimated "is percent bod* at at 2FB<?G 9"ile t"e ;'site s&in old 9as t"e onl* met"od t"at -nderestimated t"e percent bod* at at 1DB<FGB T"e s&in old 9as t"e poorest estimate o percent bod* at 9"ic" co-ld res-lt rom an -ntrained tec"nician ta&in$ t"e meas-rements or t"e -se o a s&in caliper t"at 9as not calibratedB 4)5 predicted a percent bod* at to be bet9een 20'2FG, 9"ic" 9as ri$"t on since it 15

9as o-nd t"at "e "ad a percent bod* at o 22B0DG 9it" -nder9ater 9ei$"in$, 9"ic" is t"e $old standardB 5 9o-ld sa* t"at 4)5 9as t"e closest estimate o percent bod* at beca-se it 9as -nable to pin point an exact meas-re -nli&e t"e ot"er met"ods t"at -sed eA-ationsB T"e ot"er eA-ations $ave exact meas-res -nli&e 4)5 9o-ld proved to "ave a better estimate since it 9as a ran$eB For 4)5, $irt", and -nder9ater 9ei$"t 4la&e presented as over9ei$"t or over at 9"ic" p-ts "im at an elevated disease ris& 9"ile or 9aist circ-m erence, +6!, 9aist to "ei$"t, and s&in old meas-rements "e is at a lo9 ris& or diseaseB T"ese indin$s are compared in Table 2B Table 2: Percent 4od* Fat Estimates and !ealt" Classi ications )et"od Percent 4od* Fat 0G1 Classi ication/Eval-ation 4)5 20G'2FG .ver9ei$"t Elevated Disease %is& +aist Circ-m erence 2/A Avera$e +aist 7irt" +aistI:?B2< cm Lo9 Disease %is& +6! 2/A +ell Above Avera$e +6!I0B:1 Lo9 Disease %is& +aist to !ei$"t 2/A 2o 5ncreased Disease %is& 0B<0 #&in old 0;'#ite1 1DB<FG Avera$e 02<t"'7Ft"1 7irt" 2FB<?G .ver at 8nder9ater +ei$"in$ 22B0DG .ver at -deal ,ody Wei1ht 5n order to accomplis" 4la&eEs desired bod* 9ei$"t o 1D< po-nds 5 s-$$est t"at "e obtains a percent bod* at o 1<GB 5 recommend t"is percenta$e or "im beca-se "e 9ants to $et "is 9ei$"t do9n to 1D< po-ndsB !is c-rrent at ree mass 0FF)1 9as calc-lated to be 1F0B; po-nds in order to ind t"e ne9 desired FF) 5 divided "is c-rrent FF) b* "is desired 9ei$"t o 1D< po-nds to $et t"e percent FF)B GFF) I 1F0B; lb/1D< lb I 0B:< H 100 I :<G FF)B 4od*

16

mass is made -p o FF) and at mass, +ei$"t I FF) J bod* atB 5 t"e GFF) is :<G t"en t"e percent bod* at m-st be 1<GB 4la&e m-st lose 1< po-nds in order to ac"ieve "is ideal 9ei$"t o 1D< lb, 9ei$"t loss I 1:0 lb K 1D< lb I 1< lbB 5 4la&e desires to lose 2 lb per 9ee& t"en it 9ill ta&e 4la&e seven to ei$"t 9ee&s in order to reac" "is $oal 9ei$"tB T"e caloric de icit or losin$ 1< po-nds is eA-al to <2,<00 calories t"at "e m-st loseB 5n order to determine "o9 m-c" ener$* "e m-st expend "is %)% and dail* activit* level 9ere calc-latedB 4la&eEs %)% 9as calc-lated t"ro-$" t"e eA-ation %)% I DDBF7; J 1;B7<104)1 J <B00;;0"t1 K DB7<<0a$e1 I DDBF7; J 1;B7<10:1B:1 &$1 J <B00;;0177B7 cm1 K DB7<<0221 I 1,?;2 &calB !is dail* occ-pational activit* level 9as calc-lated b* t"e eA-ation additional &cal I 1?;2 H 0B<0 I ?DD &calB !is total ener$* expendit-re is 1?;2 J ?DD I 2,:?: &calB 5n order to lose 2 lb per 9ee& 4la&e s"o-ld plan to "ave a calorie de icit o 1,000 calories per da*B 5n order to do so "e s"o-ld red-ce "is caloric inta&e b* 700 to :00 calories a da* and increase "is caloric expendit-re to 200 to ;00 calories per da* t"ro-$" exerciseB

17

18

)-sc-lar #tren$t" and End-rance

,ench Press 5- M A 1'%) benc" press is t"e maxim-m amo-nt o 9ei$"t t"at someone can li t b* doin$ a benc" pressB T"is meas-re is -sed to ind t"e participantEs m-sc-lar stren$t" cate$or* t"at t"e* it intoB 04eam, 20111 4la&e "ad a 1'%) o 17< lbB !is stren$t" to 9ei$"t ratio 0#6+1 9as o-nd b* dividin$ "is 1'%) o 17< lb b* "is 9ei$"t o 1:0 lb or a ratio o 0B?7, 17< lb/1:0 lbI0B?7B S:W = 1-RM weight / Body Mass T"is places "im in t"e F0t" percentile or -pper bod* stren$t" in comparison to males in "is a$e cate$or*B 0AC#)1 A recordin$ o t"e 1'%) test cond-cted on 4la&e is o-nd in Appendix DB Le1 Press 5- M A 1'%) le$ press is t"e maxim-m amo-nt o 9ei$"t t"at someone can li t 9"ile doin$ a le$ pressB T"is meas-re is -sed to ind t"e participantEs lo9er bod* 19

m-sc-lar stren$t" cate$or* t"at t"e* it intoB 4la&e "ad a 1'%) o ;:< po-ndsB !is #6+ or t"e le$ press 9as o-nd b* dividin$ t"e 1'%) o ;:< lb b* "is bod* 9ei$"t o 1:0 lb and "ad a ratio o 2B1F, ;:< lb/1:0 lbI2B1FB T"is places "im in t"e :0':<t" percentile or "is a$e based on "is $enderB A recordin$ o t"e 1'%) test cond-cted on 4la&e is o-nd in Appendix DB Push-u( 'est T"e p-s"'-p test is cond-cted 9it" males startin$ 9it" t"eir "ands pointin$ or9ard and -nder t"eir s"o-lder, bac& strai$"t, "ead -p, -sin$ t"e toes as t"e pivotal pointB T"e participant t"en 9as to raise t"eir bod* -p b* strai$"tenin$ t"e elbo9s -ntil t"eir arms are at -ll extension and 9as considered as ret-rned to t"e =do9n> position 9"en t"eir c"in to-c"ed t"e mat/ loor 9it"o-t t"e stomac" to-c"in$B T"e bac& o t"e participant m-st be strai$"t at all timesB T"e test meas-res t"e maximal amo-nt o repetitions o p-s"'-ps t"e s-bject can per orm consec-tivel* 9it"o-t rest in order to meas-re m-sc-lar end-ranceB 0AC#)1 4la&e "ad a meas-re o 22 p-s"'-ps, 9"ic" places "im in t"e $ood itness cate$or* accordin$ to Table FB11 in t"e AC#) $-idelinesB Curl-u( 'est T"e c-rl'-p test is cond-cted 9it" t"e individ-al la*in$ s-pine on a mat 9it" t"eir &nees lexed to ?0oB T"e arms 9ere placed at t"eir side 9it" palms acin$ do9n and t"e middle in$er to-c"in$ t"e piece o mas&in$ tapeB A second piece o mas&in$ tape 9as placed 10 cm apart rom t"e irstB T"e examiner set a metronome to <0 bpm and t"e participant 9as instr-cted to do slo9, controlled c-rl'-ps to li e t"e scap-las o o t"e mat 9it" t"e rate o 2< per min-teB T"e participant t"en does a maxim-m n-mber o c-rl'-ps 9it"in one min-te to a 20

maxim-m o 2< in order to meas-re m-sc-lar end-ranceB 0AC#)1 4la&e 9as o-nd to "ave a c-rl'-p meas-re o 2< repsB T"is places "im in t"e excellent itness cate$or* based on "is a$e and sex in re$ards to Table FB12 o t"e AC#) 7-idelinesB

Flexibilit*

21

Sit and each 'est T"e #it'and'%eac" test is cond-cted to ind a participantEs lexibilit*, 9"ic" is t"e abilit* to move a joint t"ro-$" its complete ran$e o motionB T"is test is commonl* -sed to assess lo9'bec& and "ip joint lexibilit*B 5t predicts "amstrin$ lexibilit* better t"an lo9'bac& lexibilit*B 0AC#) 7-idelines, 20101 4la&e 9as o-nd to "ave a sit and reac" meas-re o F<B72 cmB Accordin$ to t"e AC#) 7-idelines t"is places "im in t"e excellent itness cate$or* or "is a$e $ro-p in re$ards to "is tr-c& or9ard lexionB A data s"eet on 4la&eEs standard sit and reac" test can be o-nd in Appendix DB

22

5nterpretation

23

!"erall Fitness Assessment T"ro-$" 4la&eEs itness assessment t"ere "ave been di erent stren$t"s and 9ea&nesses t"at "ave come abo-tB 5n re$ards to "is stren$t"s "e "as excellent lexibilit* as it 9as o-nd t"ro-$" "is sit and reac" test t"at "e is in t"e excellent itness cate$or* or "is lexibilit*B .t"er stren$t"s t"at "e "as are "is m-sc-lar end-rance as it 9as o-nd t"ro-$" t"e p-s"'-p and c-rl'-p test t"at "e is in eit"er avera$e or excellent itness or "is end-rance, alt"o-$" in re$ards to "is p-s"'-ps t"ere is room or "im to improve and $o into t"e excellent itness cate$or*B !e is also in t"e :0':<t" percentile or "is 1'%) or t"e le$ press, 9"ic" is ver* $ood, b-t a 9ea&ness "e "as is "is 1'%) or t"e benc" pressB !e is c-rrentl* onl* in t"e F0t" percentile and co-ld reall* bene it rom increasin$ t"e m-sc-lar stren$t" o "is -pper bod*B Aerobicall*, 4la&e "as an avera$e itness level based on t"e ,)CA c*cle test and t"e %oc&port one'mile 9al& testB 5 9o-ld not consider "is aerobic itness level a 9ea&ness, b-t 5 do believe t"at "e co-ld

24

improve t"is, 9"ic" 9o-ld be able to do done t"ro-$" t"e addition o aerobic exercise to "is dail* li eB T"is leads -s to 4la&eEs $oals or "is exercise pro$ramB 4ased on "is +"at Do ,o- +ant orm "e indicated t"at "e li&es to 9or& o-t b* bi&in$ and jo$$in$ on t"e treadmillB 4* introd-cin$ t"is into "is exercise plan "e 9ill be able to increase "is aerobic itness, 9"ic" in t-rn 9ill also assist in t"e 9ei$"t loss t"at 4la&e is "opin$ to ac"ieve t"ro-$" t"is exercise pro$ramB 7oals or t"is exercise plan 9ill incl-de ;0'F< min-tes a da* o aerobic exercise on t"e treadmill or bi&e, m-sc-lar stren$t"enin$ exercises or "is -pper and lo9er bod*, and exercises s-c" as p-s"'-ps or "is -pper bod* to increase "is -pper bod* m-sc-lar end-ranceB

Exercise Prescription

25

6Moderate or *i1orous -ntensity7 T"e exercise prescription or 4la&e 9ill be based on moderate intensit* exercise to be$in beca-se "e c-rrentl* "as a sedentar* li est*leB 5t 9o-ld be more bene icial to 4la&e or "im to be$in at a moderate level and as "e is able to pro$ress in "is exercise pro$ram "e can 9or& -p to vi$oro-s activit*B T"is 9ill avoid inj-ries rom occ-rrin$ rom abr-ptl* c"an$in$ rom a sedentar* li e to a "i$" level o activit*B Alt"o-$" 4la&e is sedentar* 5 9o-ld list "im at a minimal p"*sical activit*, no exercise, moderatel*'"i$"l* deconditioned beca-se "e is not in terrible p"*sical itness accordin$ to "is itness assessment b-t "e "as not recentl* been exercisin$B F-'' 5 recommend t"at 4la&e exercises at a reA-enc* o ;'< da*s a 9ee& b-rnin$ 1,000'1,<00 &cals per 9ee&B D-rin$ "is 9or& o-ts it is recommended t"at "e does a total o ;0'F< min-tes a da* as "e starts "is exercise pro$ram, t"is

26

9o-ld $ive "im a 9ee&l* total o 1<0'22< min-tes per 9ee& o exerciseB 5n re$ards to t"e intensit* level t"at 4la&e s"o-ld 9or& o-t at, "e s"o-ld do so to a li$"t to moderate perception o e ortB !e s"o-ld reac" DF'7FG o "is !% max d-rin$ t"ese 9or& o-ts, "e s"o-ld &eep "is !% bet9een 127 bpm and 1F7 bpm d-rin$ exercise based on t"e ollo9in$ calc-lationsB DFG!%max I 220'22 I 1?: bpm H 0BDF I 127 bpm and 7FG!%max I 220'22 I1?: 0B7F I 1F7 bpmB T9o ot"er 9a*s to meas-re t"e intensit* o "is 9or& o-t is based on a percenta$e o "is "eart rate reserve 0!%%1 and a percenta$e o "is 3.2 reserve 03.2%1B 4la&eEs !%% 9as calc-lated to be 1?: bpm K D0 bpm I 1;: bpmB 4ased on t"is "e s"o-ld 9or& o-t 9it" an intensit* t"at is F0'<<G o t"e !%%B T"is means to &eep "is !%% bet9een << bpm and 7D bpmB 4la&eEs 3.2% is calc-lated to be FFB21 mlH&$'1Hmin'1 K ;B< mlH&$'1Hmin'1 I F0B71 mlH&$'1Hmin'1B 4la&e s"o-ld be &eepin$ "is intensit* to F0' <<G o t"is 3.2% or bet9een 1DB; mlH&$'1Hmin'1 and 22B;? mlH&$'1Hmin'1B T"ese 9ere o-nd t"ro-$" t"e eA-ations F0G3.2% I 3.2% H 0BF0 and <<G3.2% I 3.2% H 0B<<B T"is 9o-ld $ive "is a tar$et 3.2 ran$e bet9een 1?B: mlH&$'1Hmin'1 0Tar$et 3.2 I G3.2% J 3.2%est1 and 2<B:? mlH&$'1Hmin'1B Walkin1# unnin1 Pace $ased on *!+ T"e ollo9in$ calc-lation 9as done in order to determine t"e speed at 9"ic" 4la&e s"o-ld set t"e treadmill to 9"en 9or&in$ o-t in order to meet "is tar$et 3.2B 3.2I;B< J 00B2Hspeed1 J 00B?Hspeed1 H 0G $rade1B +"en doin$ F0G o "is 3.2% 4la&e s"o-ld &eep t"e treadmill set to a speed o :1B< mHmin '1 9"ic" is eA-al to ;Bo< mp" 9"en "e is not -sin$ a $radeB +"en doin$ <<G o "is 3. 2% 4la&e s"o-ld &eep t"e treadmill set to a speed o 111B?< mHmin '1 or FB2 mp" 9it"o-t a $radeB 5 4la&e is to be doin$ a ;0 min-te exercise on t"e treadmill 9it" 27

a desired 3.2 o 1?B: mlH&$'1Hmin'1 "e 9ill b-rn 2F; &calsB 5 "e is to be doin$ a ;0 min-te exercise on t"e treadmill 9it" a desired 3.2 o 2<B:? mlH&$'1Hmin'1 "e 9ill expend ;1: &cals d-rin$ t"e 9or& o-tB T"ese are bot" 9it"in or sli$"tl* above "is desired caloric expendit-re t"ro-$" exercise per da*B T"ese caloric expendit-res 9ere o-nd t"ro-$" t"e eA-ation 3.2 H 4od* 9ei$"t 0&$1 I ml/min / 1000 I L/min H < I &cal/min H min-tes o exercise 0;0 min-tes1 I total &calsB F-'' Pro1ression 4la&e is recommended to increase t"e components o F5TT 0 reA-enc*, intensit*, time, t*pe1 as "e can tolerateB 5t is recommended to "im to increase t"e d-ration o "is 9or& o-t irst d-rin$ t"e initial p"ase o "is pro$ramB !e s"o-ld do so 9it" an increased o < to 10 min-tes per session ever* 1 to 2 9ee&s over t"e irst F to D 9ee&sB A ter one mont" o re$-lar exercise "e is able to increase "is reA-enc*, time, intensit*, or time $rad-all*B !e can increase 9or& o-ts b* 10 min-tes ever* 9ee& or t"e irst o-r to six 9ee&sB 4* 9ee& six "e s"o-ld be 9or&in$ o-t at least D0 min-tes per da* o exerciseB 5 4la&e eels necessar* "e can increase "is d-ration to ?0 min-tes pendin$ t"e intensit* o "is exerciseB !e is able to increase t"e reA-enc* to < da*s per 9ee& i "e did not start at < da*s per 9ee& a ter 9or&in$ o-t or a mont" expendin$ 1,<00'2,000 &cals per 9ee&B !e is able to increase "is intensit* to moderate to "ard perceived e ort b* t"e end o 9ee& sixB T"is 9o-ld allo9 "im to ac"ieve a !% bet9een 1F7 bpm and 1D7 bpm based on 7F':FG o !%% 9"ic" is recommended b* t"e AC#) 7-idelines or moderate to vi$oro-s activit* intensit*B 0AC#) 7-idelines, 20101

28

Appendix A

29

Appendix 4

30

Appendix C

31

Appendix D

32

eferences 4eam, +illiam CB, and Adams, 7B )B &%ercise Physiolo1y La$oratory Manual8 Dt" edB 2e9 ,or&6 )c7ra9 !ill, 2011B 2<7'2:2B PrintB !e*9ard, 3ivian !B Ad"anced Fitness Assessment and &%ercise Prescri(tion B #ixt" edB 2BpB6 4-r$ess P-blis"in$ Compan*, 2010B 1:?'22<B PrintB T"ompson, +B %B, 7ordon, 2B FB, @ Pescatello, LB #B 0EdsB1B 020101B AC#)Ms 7-idelines or Exercise Testin$ and Perscription 0Ei$"t" edB1B P"iladelp"ia, PA6 +olters Nl-9er Lippincott +illiams @ +il&insB

33