HS 303 General Laboratory Procedures

Purpose of the Labs

The purpose of the HS 303 laboratories is to provide activities that apply the lecture materials in a field and laboratory setting. Handouts for specific procedures to be performed are provided in the lab manual. In the laboratories, students will: 1. Observe and write reports on the gold standard assessment procedures in the laboratory for healthrelated fitness. 2. Assess themselves on various field tests for health-related fitness assessments with the goal of becoming reliable and valid testers. 3. Prescribe for themselves with appropriate goals and objectives a physical activity program to improve or maintain their personal health-related fitness. 4. Participate in and evaluate various physical activities including weight training for their efficacy in improving health-related fitness.

Summary for lab assignments

This is your Lab Manual in conjunction with the Measurement and Evaluation text located in the ereserves for our course. Students are required to access and follow the Lab sheets and conduct the labs on your own. This may require locating a high school track to perform the 1.5 mile run or going to your local gym to perform the sub-maximal 1 Rep Max test. Students are expected to work independently. All lab assignments must be typed as a separate word document and submitted in the appropriate Lab drop box located in the assignments tab on the left side of our home page. The labs are due on the assigned due date. Some of the Labs will require verification by someone other than yourself that you have performed the Labs. Submit contact information for a person that can sign off on and verify that you completed Labs 6 and 7 successfully. This person cannot be a friend or relative, it must be someone who works at the facility where you perform the Lab and must be able to be contacted by myself for verification. Contact information includes a name, email, phone number and place of business that the test was completed submitted at the bottom of your write up for those particular labs.

Lab Grading
The labs provide an opportunity to apply and further understand and appreciate the material covered in class. The student is to: 1) attend and participate in all labs, 2) read and understand the purpose of each lab, 3) complete the lab following the procedures and directions, and 4) work completed shows understanding and critical thinking. Grading will be based on these 4 factors. More importantly, it will be based on how well you reflected on what you learned from this laboratory experience as it relates to the content you are learning in class. Summarize and synthesize the class content as it related to each lab. All labs will be graded using the following point scale (10 point scale is just for example): 10 Goes well above and beyond expectations (Wow factor) 9 Adequately evaluates and synthesizes the results with critical thinking 8 Makes a few obvious comments requiring limited critical thinking 7 Meets minimum expectations 6 Unsatisfactory 0-5 Not acceptable
Lab # 1 2 3 4 5 6 7 8 Content Fitness Assessments Cardiovascular Field Tests Heart Rate Response Prediction of Maximal Oxygen Uptake from a Bicycle Ergometer Test Treadmill VO2 Max test Body Composition Strength Training Sport Specific Training Total Points 20 20 20 20 10 20 20 20 150

Lab 1: Fitness Assessments

In this lab you will conduct a fitness assessment using several different methods. The different methods of fitness assessment are broken by where the testing will take place. Lab 1 will take place in an indoor area of your choice, and Lab 2 will take place at an outdoor track. These may, or may not take place in the same day. Please read the directions carefully on how to effectively and accurately perform each test. *If you live in a hot area (e.g. Phoenix) pay special attention to hydration and time of day you select to perform the outdoor running labs. Running in the heat has its own metabolic costs and challenges so appropriate clothing (light and loose) and cooler times of the day (early morning or evening after the sun goes down) is most conducive to being able to complete the lab without any ill effects.

Lab 1: Fitness Testing Batteries (YMCA, Canadian Standardized, Rikli and Jones)
Directions for each test are in the e-reserves titled, Measurement and Evaluation in Human Performance by Morrow, Jackson, Disch and Mood. Please locate each test and read the directions carefully before you begin testing. You must follow the stated protocols given for each test for results to be accurate. Record your personal results in the table below. Test Sit and Reach- YMCA Shoulder Stretch/Back Scratch YMCA Push-ups- Canadian Standardized Sit-ups- YMCA 1 min. timed 8ft. Up-and-Go Rikli and Jones 30 second Chair Stand-Rikli and Jones Standard Refer to packet Refer to packet Refer to packet Refer to packet Refer to packet Refer to packet Your Score

Lab 1 Write Up (20 pts.)

Due: ______________________________________

Type your answers to the following questions reflecting on your test results and the experience you had participating in the various fitness tests. Access the protocol, results chart and the various fitness test batteries in the Measurement and Evaluation in Human Performance Lab text located in e-reserves. 1. Discuss the advantages and disadvantages of the Canadian Standardized push-up test. Read about the Fitnessgram push-up test for youth and discuss the advantages and disadvantages of the Fitnessgram push-up test. 2. Read about the Fitnessgram curl-up test for youth. Compare and contrast the YMCA sit-up test you performed and Fitnessgram curl-up test. Which one would you choose to administer to 6 year old male and why? 3. What does the 8 feet Up-and-Go test evaluate and for whom? 4. What are the pros and cons of health-criterion-based fitness assessments and normative-based fitness assessments? When should each be used?

5. Summarize your personal results in Flexibility, Upper body muscular endurance and Abdominal muscular endurance. How do you feel about the results? Are they indicative of how you would classify yourself in health related fitness?

Lab 2: Evaluating Cardiovascular Fitness- 1.5 mile run and the Step Test
In this section of the lab you will run as fast as you can for 1.5 miles (6 times around a 400meter track). Based upon your finish time there will be a correlating estimated VO2 max. On a different day, read and follow directions to perform the Step Test from your Measurement and Evaluation Lab packet. Youll need to locate or make a step/bench 12 in height to perform this test. Follow the protocol exactly and record your results. Finish time: _______ minutes _______ seconds Post HR: __________ (taken immediately following completion of 1.5 miles) Rating of Perceived Exertion (RPE) __________ (6=very, very light Estimated Max VO2: _______ ml/kg/min (use chart below) Fitness Category (use table below): Superior Excellent Good Fair Poor Very Poor 20= very, very hard)

1.5 MILE TIME AND MAXIMAL OXYGEN UPTAKE (VO2 MAX ML/KG/MIN) 1.5 MILE TIME VO2 MAX 1.5 MILE TIME VO2 MAX <7:30 >72 13:00 38 7:30 72 13:30 36 8:00 67 14:00 34 8:30 62 14:30 32 9:00 58 15:00 31 9:30 55 15:30 30 10:00 52 16:00 29 10:30 49 16:30 28 11:00 46 17:00 27 11:30 44 17:30 26 12:00 42 18:00 25 12:30 40 >18:00 <25 Adapted from Wilmore and Costill. Training for Sport and Activity. Third Edition. Dubuque: W. C. Brown. 1988. p. 368 CR FITNESS STANDARDS ACCORDING TO MAXIMAL OXYGEN UPTAKE (ml/kg/min) AGE FITNESS CATEGORY Superior Excellent Good Fair Poor Very Poor 18-29 M F 60 53 53 46 43 37 36 30 31 26 <31 <26 30-39 M 56 49 40 34 30 <30 F 50 43 34 28 24 <24 40-49 M 53 45 39 33 29 <29 F 47 39 33 27 23 <23 50-59 M 50 43 34 30 26 <26 F 44 37 28 25 21 <21 60-69 M 48 41 31 26 21 <21 F 42 35 26 21 17 <17

Adapted from Cooper, Ken. The Aerobics Way. New York: M. Evans & Company, 1977, pp. 280-281, and Hoeger, Werner and Hoeger, Sharon. Fitness and Wellness. Englewood: Morton Publishing Company, 1990, p. 15.

Lab 2 write up (20 points):

Due__________________________

STEP TEST: 1 min. Recovery Heart Rate = _____________________________ Type your answers to the following questions reflecting on your test results and the experience you had while participating in the various fitness tests. 1. Discuss the benefits and challenges in administering the 1.5 mile run test. For what populations would this cardio test be appropriate? 2. Discuss the pros and cons of the STEP test. For what populations would this cardio test be appropriate? 3. Read about and discuss the pros and cons of the PACER test. For what populations would this cardio test be appropriate? 4. Summarize your personal cardiovascular test results. Which test did you perform best? Which did you enjoy participating in the most? How do you feel about the results?

Lab 3: Heart Rate Response (it would be advantageous to wear a heart rate monitor for this lab)
In this lab you will walk and run at various speeds ranging from 16-minutes/ mile to 7-minutes/ mile. People who did not reach their max effort at the 7 minute/ mile pace will complete one additional lap as fast as they can (i.e. full effort). In total fours laps will be completed (400 meters= 1 lap) for everyone, with some people going an additional lap (i.e. 5 laps total). Stages (i.e. pace per mile) will start with the slowest pace and progress to the fastest pace. Paces are broken up into the amount of time you must complete the 100 meter, 200 meter, and 400 meter for each pace per mile. Pacing is essential in this lab so follow the time pacing guidelines given in the table below. Between each 400 meters you will rest for 2 minutes before starting the next lap at a faster pace. Per mile pace 16 minutes per mile 13 minutes per mile 10 minutes per mile 7 minutes per mile As fast as you can go for 1 lap Pacing: 400 meters= 4:00 minutes 200 meters= 2:00 minutes 100 meters= 1:00 minute 400 meters= 3:15 minutes 200 meters= 1:37 minutes 100 meters= 0:49 seconds 400 meters= 2:30 minutes 200 meters= 1:15 minutes 100 meters= 0:37 seconds 400 meters= 1:45 minutes 200 meters= 0:52 seconds 100 meters= 0:26 seconds As fast as you can go Rest Period between Paces 2:00 minutes 2:00 minutes 2:00 minutes 2:00 minutes

At the conclusion of every lap record you Heart Rate (HR) and Rating of Perceived Exertion (RPE) for each pace in the space provided in the table below. Your HR will be gathered from either your HR monitor or through taking a manual reading (i.e. brachial or carotid). Your RPE must be rated for each pace using the table below:

Rating 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

Description Very, very light Very light Fairly light Somewhat hard Hard Very hard Very, very hard

Target Pace 16 mins per mile 13 mins per mile 10 mins per mile 7 mins per mile 1 lap full effort Time: __________ Conversion to pace/ mile: ______

Actual Time

Actual Pace

Heart rate (BPM)

Rating of Perceived Exertion (RPE)

In the chart below, plot you HR with the corresponding pace/ mile then draw a regression line through these.
220 210 200 190 180 170

H E A R T R A T E

160 150 140 130 120 110 100 90 80 70 60 20 19 18 17 16 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1

Directions:

PACE PER MILE

1. Run laps as directed and record data in the table provided. The table asks you to record actual time for one lap, convert that time to a minutes/mile pace, record the heart rate at the end of that lap, and record your RPE for the effort on that lap. 2. Be sure to run the lap at a steady consistent pace and do not speed up or slow down during the lap. If you do not hit your target time exactly, thats OK, just record your actual time. 3. Plot the individual data points related to your HR and the PACE (min/mile) on the provided graph. Then draw the Line of Best Fit for those data points. DO NOT simply connect the dots. This will not produce accurate results. As you can see, the more data you collect, the easier it will be to create this line of best fit. However, if we did this activity too long or too many times, the HR response would be affected. 4. Once this data has been collected, recorded and plotted, you will be asked to use it and answer some questions and write up your lab. Lab 3 write up (20 points): Due __________________________

To receive credit for this lab, you must type your answers to the following questions and turn them in on the assigned date. *Use the HR calculation sheets in the Lab folder to learn about how to calculate Heart Rate Reserve limits/ranges. 1. What is your target heart rate zone? Note: The Threshold Heart Rate will be lower limit and the Upper Limit Heart Rate will be the upper limit. In class, two methods for calculating target heart rates were discussed (the Percent of Max method and the Heart Rate Reserve Method). Please use the Heart Rate Reserve method for this and subsequent questions. NOTE: There are different recommended percentages for each of these methods. Use the correct percentages. Show your calculations for each step of the process. 2. What pace (min/mile) RANGE should you be walking/running to stay in your target heart rate zone? (Use the plotted data and the line of best fit to answer this question). 3. What pace (min/mile) should you use to cool down? Note: use 35% of Heart Rate Reserve (recommended cool down). 4. After looking at RPEs, how well does it correlate with actual percent of max HR and pace? 5. VO2 is a measurement of what? How does this relate to cardiovascular fitness? 6. Why is it important to know an accurate VO2 max value when prescribing exercise? 7. How can you use the information gathered from this lab in real life (i.e. what are the practical implications)?

Lab 4: Prediction of Maximal Oxygen Uptake

From A Bicycle Ergometer Test Access and view the short video on test protocol and administration. Read the case study and answer the questions for the Lab write up. Purpose: To predict the maximal oxygen uptake of a person on the basis of a sub-maximal exercise test on a bicycle ergometer. Test Procedure Adjust the height of the saddle. The most comfortable position is the saddle height when the subject has the front part of his foot on the pedal, gives a slight bend of the knee-joint in the lower position. Revolutions Per Minute (RPM). Test subjects should ride/ pedal at 50 RPMs. It is very important to ride at exactly 50 complete pedal turns per minute (e.g. RPMs). Setting of Load. With the subject seated on the Bicycle Ergometer, but without touching the pedals, set the mark on the pendulum weight at 0 on the scale. Work is started with a slack brake belt. Thereafter the belt should be stretched with the aid of the handwheel until the required work load is obtained: a. 1 kp = 300 kpm/min. b. 2 kp = 600 kpm/min. c. 3 kp = 900 kpm/min. d. 4 kp = 1200 kpm/ min e. Check the load at least once a minute and adjust accordingly. * On the Monarch bicycle ergometer, when riding at a speed of 50 RPMs, a load of 1 kp = 300 kpm, 1.5 kp = 450, 2 kp = 600 kpm, and so forth. In other words, 1 kp= 300 kpm. Procedure Rules. Important Protocols for entire test (applies to each stage): * Precede though test, writing load and HR on chart for each minute * Take pulse from the radial artery (wrist) * The test will conclude (stop) after 6 minutes, unless another stage is needed * After 3 minutes, use chart (on reverse side) and decide on what 2nd stage should be based off HR * The 3rd Stage is only needed if steady state HR has not been reached after 6 minutes * To conclude the test, subjects must obtain/ reach a HR of between 120- 170 BPM

Test Protocols
1. Warm-up Stage (0-1min.) -No load (0 kp) -50 RPM (revolutions per minute) -Do this for 1minute 2. 1st Stage - From minute 1-4 (3 full minutes) - 50 RPM - 1 kp for both men and women - Take HR every minute -To do this you will want to start taking pulse on the 45 sec count of each minute and take a 15 sec count, ending on each min. Repeat for 1 min, 2 min, 3 min - After 3 minutes, check HR and see what kp to go to next (use chart at end of this section) 3. 2nd Stage (set on the basis of heart rate and refer to chart)

- From 4-6 minutes - Same procedure - Same protocols 4. 3rd Stage (if needed) - From 7 minutes until HR of 130- 150 is obtained - Same procedure - Same protocols *** Use the following chart, to decide what level of kp should be used based off subjects HR Warm UP 1 minute Stage 1: 1- 3 Minutes 0.0 KP 1.0kp

If HR: <100 Then

100-120

121-150

>150

Stage 2: 3.0kp 4- 6 Minutes

2.0kp

1.0kp

Stop

If HR: <120 Then

<120

Stage 3: 4.0kp 7-9 minutes or until HR of above 120 is reached

3.0kp

Calculating the Predicted Maximal Oxygen Uptake. Refer to the chart on the following pages. On the basis of the heart rate and the load, record the predicted maximal oxygen uptake on the basis of Maximum Oxygen Uptake in Liters per Minute (ml/ min). To obtain the predicted VO2 max in milliliters per kilograms per minute (ml/ kg/min) you need to run a calculation using the corrected VO2 gathered from the chart. Refer to the following example to do so: Example: Corrected VO2max = 2.10 liters/min Body weight = 132 pounds divided by 2.2= 60kg (132/2.2) VO2max in ml/kg/min = [(2.10 x 1000) / 60]= 35 ml/ kg/ min Predicted VO2 max= 35 ml/ kg/ min

kpm / min Heart Rate BPM 120 121 122 123 124 125 126 127 128 129 130 131 132 133 134 135 136 137 138 139 140 141 142 143 144 145 146 147 148 149 150 151 152 153 154 155 156 157 158 159 160 161 162 163 164 165 166

300

600

900 Males

1200

1500

300

450

600 Females

750

900

2.2 2.2 2.2 2.1 2.1 2.0 2.0 2.0 2.0 1.9 1.9 1.9 1.8 1.8 1.8 1.7 1.7 1.7 1.6 1.6 1.6

3.4 3.4 3.4 3.4 3.3 3.2 3.2 3.1 3.1 3.0 3.0 2.9 2.9 2.8 2.8 2.8 2.7 2.7 2.7 2.6 2.6 2.6 2.5 2.5 2.5 2.4 2.4 2.4 2.4 2.3 2.3 2.3 2.3 2.2 2.2 2.2 2.2 2.1 2.1 2.1 2.1 2.0 2.0 2.0 2.0 2.0 1.9

4.8 4.7 4.6 4.6 4.5 4.4 4.4 4.3 4.2 4.2 4.1 4.0 4.0 3.9 3.9 3.8 3.8 3.7 3.7 3.6 3.6 3.5 3.5 3.4 3.4 3.4 3.3 3.3 3.2 3.2 3.2 3.1 3.1 3.0 3.0 3.0 2.9 2.9 2.9 2.8 2.8 2.8 2.8 2.8 2.7 2.7 2.7

6.0 5.9 5.8 5.7 5.6 5.6 5.5 5.4 5.3 5.3 5.2 5.1 5.0 5.0 4.9 4.8 4.8 4.7 4.6 4.6 4.5 4.5 4.4 4.4 4.3 4.3 4.2 4.2 4.1 4.1 4.0 4.0 4.0 3.9 3.9 3.8 3.8 3.7 3.7 3.7 3.6 3.6 3.6

6.0 5.9 5.8 5.7 5.7 5.6 5.6 5.5 5.4 5.4 5.3 5.2 5.2 5.1 5.1 5.0 5.0 4.9 4.9 4.8 4.8 4.7 4.6 4.6 4.5 4.5 4.5

2.6 2.5 2.5 2.4 2.4 2.3 2.3 2.2 2.2 2.2 2.1 2.1 2.0 2.0 2.0 2.0 1.9 1.9 1.8 1.8 1.8 1.8 1.7 1.7 1.7 1.6 1.6 1.6 1.6

3.4 3.3 3.2 3.1 3.1 3.0 3.0 2.9 2.8 2.8 2.7 2.7 2.7 2.6 2.6 2.6 2.5 2.5 2.4 2.4 2.4 2.3 2.3 2.2 2.2 2.2 2.2 2.1 2.1 2.1 2.0 2.0 2.0 2.0 2.0 1.9 1.9 1.9 1.8 1.8 1.8 1.8 1.8 1.7 1.7 1.7 1.7

4.1 4.0 3.9 3.9 3.8 3.7 3.6 3.5 3.5 3.4 3.4 3.4 3.3 3.2 3.2 3.1 3.1 3.0 3.0 2.9 2.8 2.8 2.8 2.7 2.7 2.7 2.6 2.6 2.6 2.6 2.5 2.5 2.5 2.4 2.4 2.4 2.3 2.3 2.3 2.2 2.2 2.2 2.2 2.2 2.1 2.1 2.1

4.8 4.8 4.7 4.6 4.5 4.4 4.3 4.2 4.2 4.1 4.0 4.0 3.9 3.8 3.8 3.7 3.6 3.6 3.5 3.5 3.4 3.4 3.3 3.3 3.2 3.2 3.2 3.1 3.1 3.0 3.0 3.0 2.9 2.9 2.8 2.8 2.8 2.7 2.7 2.7 2.6 2.6 2.6 2.6 2.5 2.5 2.5

4.8 4.8 4.7 4.6 4.5 4.4 4.4 4.3 4.2 4.2 4.1 4 4 3.9 3.9 3.8 3.8 3.7 3.7 3.6 3.6 3.5 3.5 3.4 3.4 3.3 3.3 3.2 3.2 3.2 3.1 3.1 3 3 3 2.9 2.9 2.9 2.8

Record the following information for yourself

Name ___________________________ Weight ___________lbs Minute Warm up 1 2 3 4 5 6 7 (if needed) 8 (if needed) 9 (if needed) Age ______________ Gender M F

_____________ Kg Load 0 1 Kp Heart Rate

Predicted Maximal Oxygen Update ____________ L/m, ___________ ml/kg/min Fitness Classification ______________________

Lab 4 write up (20 points):

Due __________________________

Type your answers to the following questions reflecting on the subject in the videos test results. Case Study: The participant in the video is a 19-year-old female with a resting heart rate of 62. She is 53 inches tall and weighs 135 lbs. Figure her kg weight and determine her predicted VO2 Max based on her video test results (heart rate at the various stages). 1. What is the participants predicted VO2 Max based on her bicycle ergometer test? *See Calculating the Predicted Maximal Oxygen Uptake above. Show all steps of your calculations. 2. Why is it important to know an accurate VO2 max value when prescribing exercise? How does this relate to cardiovascular fitness? 3. How would you compare this test with other predicted Max Oxygen Uptake tests? 4. If you would use this test, when would you use it? 5. What are the strengths and weaknesses of this test?

Lab 5: Treadmill Maximal Oxygen Uptake

Purpose
The purpose of this laboratory is to learn the process of assessing cardiovascular fitness using the Gold Standard of a treadmill stress test. Unless you have further training in your exercise science and testing, you will not be qualified to administer a VO2 Sub-max or Maximal oxygen uptake test, although you should know how it is done and how to read and interpret results from such a test. There are three indicators that let physiologists know whether or not the subject has reached VO2 Max at the end of the test. Participants must show two of the three indicators (at the end of the test) in order for it to be determined a maximal test: 1. the participant reached a HR of 85% or above his/her HRR, 2. The participant had an RPE of 18 or higher, and/or 3. The participant had an RER or 1.1 or greater.

Procedure
Read the following case study. Fill out the graded exercise test worksheet, which will help you answer the questions for Lab 5. Subject: Frank Fitness Age: 36 Weight: 168 lbs. Exercise Physiologists took health history, pre-exercise HR and BP to determine readiness for the test. Frank Fitness had the following values noted on the graded exercise test worksheet while performing the Bruce Treadmill Protocol.

Graded Exercise Test Worksheet

Pre-Exercise Data Subject Name_______________________________ Test Protocol____________________ Weight ___________lbs _____________ Kg Predicated Max HR ___________ 90% Predicated Max Heart Rate__________ TIME 1 min. 2 min. 3 min. 4 min. 5 min. 6 min. 7 min. 8 min. 9 min. 10 min. 11 min. SPEED 1.7 1.7 1.7 2.5 2.5 2.5 3.4 3.4 3.4 4.2 4.2 GRADE 10 10 10 12 12 12 14 14 14 16 16 HEART RATE RPE 110 BPM 8 126 BPM 128 BPM 136 BPM 140 BPM 150 BPM 160 BPM 160 BPM 168 BPM 178 BPM 181 BPM 10 10 12 12 14 16 16 17 19 20 COMMENTS VO2 VE RER .87 .85 .85 .92 .90 .90 1.00 1.00 1.00 1.12 1.12

Bruce Treadmill Protocol

1. 2. 3. 4. Take the persons Blood Pressure and Heart Rate at rest Place them on the treadmill straddling the belt Start the treadmill and allow the person to slowly start walking on the moving belt Follow the protocol/ stages in the table below: Stage 1 2 3 4 5 6 7 Speed (MPH) 1.7 2.5 3.4 4.2 5.0 5.5 6.0 Grade 10 12 14 16 18 20 22 Time (min) 3 3 3 3 3 3 3 Metabolic Equivalent (MET) 4.6 6.8 9.5 13 16 19 22

5. Calculate the VO2 of the subject by multiplying the number of METs obtained by 3.5 to get a fitness rating in ml/kg/min. Lab 5 write up (10 points): 1. 2. 3. 4. 5. What stage in the Bruce protocol did the subject reach? What is the calculated VO2 for the subject based on his/her performance? Did our subject reach VO2max? How do you know if they did, or did not reach VO2 max? Explain. When should the treadmill max test be used? With what populations? In a real-life setting, what are strengths and weaknesses of treadmill max exercise test? Due: __________________________

Lab 6: Body Composition

PURPOSE
The purpose of this laboratory is to learn the process of assessing body composition from several different procedures. You are your own subject. Work with a partner when necessary to complete the assignment. Please access and read the pdf document entitled Bycura-Lab 6 Body Composition (Edward T. Howley and B. Don Franks, 2003 Health Fitness Instructors Handbook, 4th Edition) located in both the Lab folder and the e-reserves of our course. It provides a good introduction and needed charts/information for this lab. The Hyrdrostatic Weighing Lab is to be viewed in our course video library. You will need the following information on yourself for various parts of this laboratory exercise: Subject: ________________________________ Age: _______ Height: ____________ (feet/inches) ____________meters Weight: ___________ (pounds) _______________kilograms Gender: ________

Skinfold Assessment of Body Fat Skinfold measurement is still one of the most common means of body fat analysis. It is based on a twocompartment model and with proper technique, can be a reliable means of body fat estimation over time. Skinfolds have a relatively high reliability with hydrostatic weighing (r>0.8). This method is based on the assumption that most of the total body fat is subcutaneous. This method is inexpensive and less time consuming than other methods, but may be inaccurate if the proper techniques are not used for assessment. Below I have given a brief explanation of the procedure as well as proper techniques to use when taking skinfolds. The key to this measurement as with any other is repetition, repetition, repetition! After reading the Pages 103 -107 of the provided Body Composition chapter, complete the following table:

Males Skinfold Data

Triceps Trial (mm) 1 2 Average Chest/ Pectoral Midaxillary Subscapular Suprailiac Abdominal Thigh

Females Skinfold Data

Triceps Trial (mm) 1 2 Average Chest/ Pectoral Midaxillary Subscapular Suprailiac Abdominal Thigh

Calculation of Body Composition from Skin Folds

You can use the formulas found on Page 106 of the provided chapter from Edward T. Howley and B. Don Franks, 2003 Health Fitness Instructors Handbook, 4th Edition to body density. This value for body density can then be used to determine body composition (see table 6.2 on page 101). You can also use table 6.4 (for men) on page 107 or Table 6.5 (for women) on page 108 to estimate body fat composition from the sum of 3 specific skinfolds. Finally, you can go to the following website and enter your information, http://www.exrx.net/Calculators/BodyComp.html. Make sure to correctly enter all of your information. When done entering, hit calculate. Print off results to help you answer lab questions.

Girth Assessment of Body Fat Girth measurements offer an easily administered, valid, and attractive alternative to skinfolds. Apply a linen or plastic measuring tape lightly to the skin surface so the tape remains taut but not tight. This avoids skin compression that lowers the value. Take duplicate measurements at each site and average the scores. 1. Right upper arm (biceps): Palm up, arm straight, and extended in front of the body; taken at the midpoint between shoulder and elbow. 2. Right forearm: Maximum girth with arm extended in front of the body with palm up. 3. Abdomen: 1 inch above the umbilicus 4. Hips (buttocks): Maximum protrusion with heels together. 5. Right thigh: Upper thigh just below the buttocks. 6. Right calf: Widest girth midway between ankle and knee. Usefulness of Girth Measurements. This procedure predicts an individuals percent body fat within 2.5 to 4.0% body fat units of the actual value, provided the individuals physical characteristics resemble the original validation group. Relatively small prediction errors make population-specific girth equations useful to those without access to laboratory facilities. The equations should not be used to predict fatness in individuals who appear excessively thin or fat, or who participate regularly in strenuous sports or resistance training that often increases girth without changing in subcutaneous fat. Along with predicating percent body fat, girths can also analyze patterns of body fat distribution (fat patterning), including changes in fat distribution during weight loss and gain. Predicting Body Fat from Girths. In the appropriate tables below, substitute the corresponding girths A, B, and C for the *constants associated with each separate girth. This requires taking the girth measurement for A, B, and C and looking up the corresponding constant for each separate measurement. Your lab instructor will have the constants. Please note that the girth measurements used to determine body fat percentage are different for males and females, and by age category (<26 or >26). Once you have constants, calculate the body fat percentage with the equation associated with each table. *Constants will be obtained from the table located as a word document in our lab folder on the home page. You can also locate this in our Lab 6 reading. Equation and table For Men (<26) Area Measured Measurement Constant Equation: A Upper Arm B Abdomen C Forearm

Percent Fat = Constant A + Constant B- Constant C 10.2

Equation and table For Men (>26) Area Measured Measurement Constant Equation: A Buttocks B Abdomen C Forearm

Percent Fat = Constant A + Constant B Constant C 15.0

Equation and table For Women (<26) Area Measured Measurement Constant Equation: Percent Fat = Constant A + Constant B Constant C 19.6 A Abdomen B Thigh C Forearm

Equation and table For Women (>26) Area Measured Measurement Constant Equation: A Abdomen B Thigh C Forearm

Percent Fat = Constant A + Constant B Constant C 19.6

Your body fat percentage according to the Girth Method is _____________________

Body Mass Index (BMI) While body mass index (BMI) is simply based on height and weight (kg/m2) and is a simple, fast means of body composition, it tell us little (nothing) about lean muscle mass or body fat percentage and makes most lean individuals overweight simply by definition. Below are standards for grading obesity using BMI. Body Mass Index (Weight (kg) / Height (m2) BMI Value Classification* 20 24.9 Desirable 25 - 29.9 Grade 1 Obesity 30 40 Grade 2 Obesity > 40 Grade 3 Obesity (morbid obesity) *Panel on Energy, Obesity, and Body Weight Standards, 1987 ** (Figure 15.1 in Fundamentals of Exercise Physiology) Classification** Low Risk Moderate Risk High Risk

BMI = wt(kg) (ht)2(meters)

BMI = wt _______ ht (________)2

= _________

In addition, here is a simplified procedure to calculate BMI: 1. Multiply your weight (lbs) by 705. 2. Divide this answer by ht (inches) 3. Divide this answer by ht (inches) again 4. Example: 140lbs x 705 = 98,700; 98,700/65in = 1518; 1518/65in = 23.4

Waist-to-Hip Ratio Waist-to-hip girth ratio (WHR) indicates relative fat distribution in adults and risk of disease (see table). A higher ratio reflects a greater proportion of abdominal fat with greater risk for hyperinsulinemia, insulin resistance, type 2 diabetes, endometrial cancer, hypercholesterolemia, hypertension, and atherosclerosis. WHR computes as abdominal girth (in) hip girth (in); waist girth represents the smallest girth around the abdomen (the natural waist), and hip girth reflects the largest girth measured around the buttocks. Calculating WHR Example #1 Male: age, 21 y; abdominal girth, 36 in; hip girth, 32 in. WHR = abdominal girth (in) hip girth (in) = 36 32 = 1.125 (very high relative disease risk) Example #2 Female: age 41 y; abdominal girth, 30 in; hip girth, 34 in. WHT = abdominal girth (in) hip girth (in) =30 34 = 0.88 (very high relative disease risk) Your WHR Waist ______________in / hip_______________in = _______________________WHR WAIST-HIP RATIO AND RALTIVE DISEASE RISK Risk Level Age, y Low Moderate Men 20-29 <0.83 0.83-0.88 30-39 <0.84 0.84-0.94 40-49 <0.88 0.88-0.95 50-59 <0.90 0.90-0.96 60-69 <0.91 0.91-0.98 Women 20-29 <0.71 0.71-0.77 30-39 <0.72 0.72-0.78 40-49 <0.73 0.73-0.79 50-59 <0.74 0.74-0.81 60-69 <0.76 0.76-0.83

High 0.89-0.94 0.92-0.96 0.96-1.00 0.99-1.03 0.99-1.03 0.78-0.82 0.79-0.84 0.80-0.87 0.82-.088 0.84-0.93

Very High >0.94 >0.96 >1.00 >1.02 >1.03 >0.82 >0.84 >0.87 >0.88 >0.90

UNDERWATER WEIGHING LABORATORY Follow the directions given in lab. Complete the sections below to obtain the percent of fat, fat weight, fat free weight. The subjects that you observed in the video had the following values. Figure their results (one for the male and one for the female). Definitions of symbol RV = residual volume UB = underwater body weight + chair weight* Dw = water density Weight in air (WTa) = ____________Kg Calculate Predicted Residual Volume (RV) Men: RV=(0.06858 x Height______in) + (0.017 x Age______yrs) 3.477=______L Women: RV=(0.08128 x Height_____in) + (0.009 x Age______yrs) 3.9=________L You need to measure the weight of the chair (empty) in the water to obtain WTt WTt = ________ Water temperature = __________________C Water density DW = _________________kg/liter (from chart in Lab) Now measure the subject under the water while completely submerged and all air exhaled: Trial UB 1 2 3 4 5 6 WTa = Weight in air WTt = weight of chair Db = body density

Average the three most consistent UB measurements to use in the following equations. Underwater body weight: WTW = UB _________ - WTT_________ = _____kilograms (simply put it is your weight chair weight= underwater body weight) Another way to calculate: For Body Density (Db): (see page 100) Db = Body Weight / [(weight air WTw / Dw) RV]=_______kg/l For Body Fat %: (see table 6.2) Caucasian Males = 495 / Body Density 450 = _________ Body Fat % Caucasion Females = 501/Body Density 457 = ________ Body Fat % Now that you have a Body fat %, you can calculate an appropriate target weight. See page 109 -110 for details. This is a much more appropriate method for deciding what weight a client might use as a goal.

Lab 6 write up (20 points):

Due _____________________

To receive credit for this lab you must type up the answers the following questions and turn them in on the assigned date. 1. Create a summary table and discuss the differences. Note: due to formatting issues and online submission, an actual table may not work. Provide the information required for the table in a way that makes sense to you. You should have all five methods of assessments we assessed along with your results, fitness category, advantages and disadvantages of that particular test. Answer the following questions AND fill in your table. What factors directly affect the accuracy of the skinfold assessment? What does BMI explain? Discuss the pros and cons of using BMI. What information can you provide a client after performing the WHR ? Example Table: Type of Assessment My Results Fitness Category Advantages Disadvantages

2. Which of the methods, skinfold, girth, BMI, WHR and UW would be most useful with children, and with adults? Why? 3. Which of the methods is the gold standard to assess body composition? What factors directly affect the accuracy of hydrostatic weighing? 4. Regarding field-based assessment, what are strengths and weaknesses of each of the procedures to assess body composition? 5. Using one of the lab assessments (i.e your skinfold measurement, your girth measurement), calculate your lean body mass and your target weight for a particular percent body fat you deem appropriate. (Hint: Use pages 109-110 Calculating target Body Weight from your Lab 6 reading not the manual). 6. How can you use the information gathered from this lab in real life (i.e. what are the practical implications)? 7. Provide contact information for verification of gym/skinfold caliper use. Please include name and location of the site along with name and phone number of a contact person that can verify your participation.

Lab 7: Strength Training

Purpose
The purpose of this laboratory is to determine a one repetition-maximum (RM) value for several different exercises. In turn, you will use this information to prescribe a strength-training program for yourself.

Procedures
Carefully read through the General Guidelines for Weight Training. Once you are familiar with the principles of safe strength training you can begin this lab. In this lab you will be predicting your one RM for several exercises. To do this, you lift the heaviest weight possible for somewhere between 6 and 10 times (i.e. between 6-10 reps). To accurately predict a one RM you must do no less than 6 reps and no more than 10 reps using the most weight possible. Simply put, between 6-10 reps lift the heaviest weight possible. Make a note of this weight and record it in the table at the end of this lab. Then use the equation below the table to predict a one RM for each exercise. You will do this for the following exercises: 1. Bench Press 2. Arm (Bicep) Curl 3. Overhead Press or Military Press 4. Triceps Extension/ Pushdown 5. Wrist Curl 6. Lunge 7. Squat 8. Lat Pulldown 9. Seated Row 10. Knee (Leg) Extension 11. Knee (Leg) Curl 12. Crunches/ Curl-Ups 13. Upper trunk lift (Back Extension) ** Guidelines on the proper form are given later in the lab

General Guidelines for Weight Training

Proper weight training involves a number of safety considerations. Safe and effective weight training includes learning the correct postures, the exercises that are right for you, and the proper way to execute them. Proper weight training involves correct form and breathing and the use of a training partner and spotting for safety. Medical Clearance Before beginning any new exercise program, experts recommend a complete physical exam. Medical clearance becomes more important if you are overweight, older, or if you have not participated in a physical activity program for a long time. Clothing Clothing worn during weight training should be comfortable and allow freedom of movement during all exercises. Your clothing should be comfortable, durable, and keep your muscles warm during training. Shoes should be worn at all times during weight training. Performing a Weight Training Exercise The following are factors involved in performing a weight training exercise.

Exercise Form Maintaining strict exercise form keeps a constant load on the muscles the exercise was designed to develop. Also, in keeping strict exercise form you will decrease your risk for injury. Smooth Movement Weight training should be formed in a smooth, continuous movement. When weight training, you should apply a constant force of resistance throughout the full range of motion. Full Range of Motion Whenever safe, muscles should be exercised through a full range of motion. This will result in strength gains as well as improve or maintain flexibility. Phases of Exercise Weight training involves a concentric phase and eccentric phase. In the concentric phase the muscle contraction overcomes the resistance, this causes the muscle to shorten as the weight is lifted. The concentric phase is the hard part of the lift. The concentric phase should last about 2 seconds. The eccentric phase consists of the same muscles that lifted the weight in the concentric phase will now lower the weight. This allows the weight to overcome the force of the muscle contraction. Eccentric contractions allow you to lower objects in a smooth, controlled manner. The eccentric phase should last between 2-4 seconds. Breathing Proper breathing is an important part of correct exercise technique. When weight training, you should exhale during the greatest exertion (usually the concentric phase), and inhale when lowering the weight (eccentric phase). Concentration When weight training, you should focus your full attention on the muscles that are moving the weight. Concentration should be maintained on every repetition, and throughout every set, in order to gain the maximum benefit form the weight training exercise. Isolated Intensity Isolated intensity means focusing on a muscle, or group of muscles, that you wish to develop and forcing these muscles to work very hard. This is beyond the point where you would like to quit and where your muscle can no longer perform the task. When weight training this way, progress gradually and carefully to this level of intensity. Additional Considerations for Machine Exercises When weight training with machines, there are a few other considerations for lifting safely and effectively. Correct Body Position When weight training, you should position yourself on the machine so that the pivot point of your body is lined up with the pivot point of the machine. Make sure that you adjust the machine for correct body position and lock all adjustments in place. Seat Belts Some weight machines have seat belts that help you stay in correct body position while weight training. Seat belts help make the exercise safer and more effective. Immediate Repairs Exercise machines have to be properly maintained. If you find a machine that has to be tightened or adjusted, make the modifications or report it immediately.

Cleaning Machines It is courteous and thoughtful to carry a towel with you during your workout and to wipe the perspiration off the machines when you are done using them. Moving Parts When weight training with machines, make sure to maintain a safe distance from all moving parts. Keep your hands and fingers away from moving parts, cables, chains, pulleys, and levers. Training Partner A good training partner is always ready to help you load and change weights, and to move equipment. A good training partner offers positive motivation and encouragement. A good training partner makes weight training safer. When weight training it is important to find a good training partner. Spotting When weight training, especially with free weights, you should utilize a spotter. A spotter is a person who is in position to help you complete a lift if becomes necessary and you need help. Both you and the spotter should practice effective communication. Communication significantly increases safety and misunderstandings. General Guidelines for Spotters (reference this section with book where it came from) 1. Be sure you are strong enough to help with the weight being attempted, if not, tell the lifter and try to find more help. 2. Know how the lifter expects to be spotted. If you are not sure, ask the lifter before the lift is attempted. 3. Know what signs of signals the lifter will use to communicate during the lift. Know what words and gestures the lifter will use to let you know what to do. 4. Stay alert! Give your full attention to spotting the lift. 5. Do not touch the bar during the exercise if the lifter can complete the lift without your help. 6. Before the lift, check the bar for balanced loading and secure collars. 7. Move weight plates or anything else near your feet that might cause you to trip or lose your balance. 8. Stay in a proper spotting and lifting position throughout the attempt so you are ready immediately if help is needed. 9. Do not jerk he bar away from the lifter or throw it off balance. Gently provide the least amount of help needed to complete the lift. 10. Be a responsible spotter. General Guidelines for Lifters Being Spotted 1. Make sure the spotter knows what you expect. 2. Dont quit on a repetition. Even if you cannot complete the repetition by yourself, keep trying, and it should take very little lifting by the spotter to help you complete the lift. Safety The following are guidelines for safe and effective weight training. Move carefully and slowly in the weight room. Always be alert for movement around you. Look where you are going. Stay clear of other lifters and spotters. Stay clear of weight machines when someone is lifting or is in position to lift. Fix broken equipment immediately, or put it aside, or put a sign on it. Do not use broken equipment. Make sure you are in a stable position before you attempt a lift. Use collars on all plate-loading equipment such as barbells and dumbbells. Perform all lifts using strict exercise form. Do not hold your breath and strain to lift a weight. Warm up before lifting. Dont lift when you are sick.

Dont fool around in the weight room. Serious injuries can result from thoughtless and foolish behavior during weight training. Do not twist your body, arch your back, or arch your neck while attempting to complete a lift. Lift within your ability, do not try to lift more weight than you can safely handle. Adjust each machine to put you in the correct lifting position before starting a set. Do not bounce weights off your body or off a weight stack. Be careful when loading and unloading barbells that are resting on a rack. Add and remove weight from each end of the bar as evenly as possible, keeping the bar balanced on the rack. Store all weight training equipment properly. Put all equipment away when not in use. Always control the speed and direction of the lift. Do not perform lifts where you could be trapped under the weight without spotters who know what to do. Always be polite, courteous, and helpful in the weight room. This will create a safer and more pleasant training environment for everyone. Proper Exercise Form BENCH PRESS Muscles developed: Pectoralis major, anterior deltoid, triceps. Starting position: Start on your back on a flat bench; hold a barbell directly above your shoulders, arms straight, and both feet flat on the floor. Eccentric phase: Inhale as you lower the bar to touch your chest. Concentric phase: Exhale as you press the weight back up to the starting position. Spotting: Have a spotter stand at the head end of the bench in case you cannot press the weight back to the starting position. Variations: Change the angle of the bench and change the width of the hand spacing on the bar to achieve many variations of this basic chest exercise. You may also choose to perform this exercise with dumbbells. Caution: Do not arch your lower back during this lift. Additional Information: To make this exercise easier to perform, use a rack to hold the weight above the bench. Some people prefer to place their feet on the bench to keep the lower back flat on the bench. You can also do this exercise with dumbbells. ARM (BICEP) CURL Muscles developed: Biceps brachii, brachialis, brachioradialis. Starting position: Stand, holding a barbell in front of your body, hands gripping the bar at shoulder width with a supinated (thumbs out) grip. Concentric phase: Exhale while raising the weight to your shoulders by moving only at the elbow joint. Eccentric phase: Inhale while lowering the weight to the starting position. Variations: Any elbow flexion or curling exercise will develop the elbow flexor muscles. Curling exercises have many variations. Vary this standing curl by changing the space between your hands when gripping the bar. You can also do this exercise with dumbbells.

OVERHEAD PRESS OR MILITARY PRESS Muscles developed: Deltoid, triceps. Starting position: Start with a barbell supported at shoulder level behind your head, your hands placed slightly wider apart than shoulder-width. Concentric phase: Inhale while pressing the weight overhead to a straight-arm position. Eccentric phase: Exhale while lowering the weight to the starting position. Variations: There are many variations of this overhead press. It can be done standing or sitting, with a barbell from the shoulders in front of the head or behind the neck, with dumbbells together or alternating. Caution: Do not lean back or arch your back. Do not close your eyes. Additional information: This exercise is called the military press because you stay in an erect posture (military posture) while forcing the muscles of the arms and shoulders to do all the work. Do not bend or sway the back to complete a repetition. You can also do this exercise with dumbbells. TRICEPS EXTENSION/ PUSHDOWN Muscles developed: Triceps. Starting position: Place both hands on the high pulley bar (lat machine) with your palms down and your thumbs up. Concentric phase: Exhale as you push the bar down until your arms are straight. Throughout the exercise movement keep your upper arms by your sides and move only your hands and forearms. Eccentric phase: Inhale as you allow your hands and forearms to slowly return to the starting position. Caution: Keep your head, neck, and chest away from the moving cable. WRIST CURL Muscles developed: Wrist and hand flexors. Starting positions: Sit on an exercise bench and place your forearms on the bench with your wrists just beyond the end of the bench; hold a barbell with a supinated (thumbs out) grip, and allow the bar to hang toward the floor. Concentric phase: Lift the weight, moving only your hands and wrists. Eccentric phase: Lower the bar slowly to the starting position. Variations: 1. Use one dumbbell in each hand. 2. Use one dumbbell and exercise one arm at a time. LUNGE Muscles developed: Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedialis, and the Rectus Femorus), gluteus maximus. Starting position: Assume a standing position with a dumbbell in each hand, or a barbell across your shoulders and upper back. Eccentric phase: Inhale as you take a large step forward with one leg. Bend the knee of your forward leg, and lower your body until the thigh of the front leg is parallel to the floor. (This is essentially a one-leg parallel squat.) Concentric phase: Exhale as you extend your forward leg, pushing yourself back to your original standing position. Spotting: Spotting is not necessary if you are doing lunges with dumbbells. If you are doing lunges with a barbell across your back and shoulders, have one spotter stand at each end of the bar. Or perform the lunges into a squat rack that could support the weight in case you cannot return to the standing position. Additional information: Keep your head up and upper body erect throughout the exercise.

SQUAT Muscles developed: Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedialis, and the Rectus Femorus), gluteus maximus, hamstrings (Biceps Femorus, Semitendinosus, and Semimembranosus), erector spinae. Starting position: Stand holding a barbell across your shoulders and upper back. Eccentric phase: Inhale as you bend your knees and hips while keeping your head up and your back flat. Continue bending your knees and hips until your thighs are parallel to the floor. Concentric phase: Exhale as you straighten your legs and hips to return to a standing position. Spotting: Have one spotter stand directly behind you, or have one spotter at each end of the bar. If no spotters are available, use a squat rack to guarantee that you will not get stuck under a heavy weight. LAT PULLDOWN Muscles developed: Latissimus dorsi, Rhomboids, teres major, biceps. Starting position: Grasp the bar with a pronated grip and your hands wider than shoulder width. Assume a seated position with your arms straight. Concentric phase: Inhale and pull the exercise bar down to your upper chest. Pause briefly in the fully contracted position and squeeze your shoulder blades together. Eccentric phase: Exhale as you slowly allow the exercise bar to return to the starting position. SEATED ROW Muscles developed: Posterior deltoid, trapezius, Rhomboids, Teres Minor and Infraspinatus, Teres Major Starting position: Sit on platform with knees bent and grasp cable attachment. Position knees with a slight bend. Concentric phase: Pull cable attachment to waist while straightening lower back. Pull shoulders back and push chest forward during contraction. Eccentric phase: Return until arms are extended, shoulders are stretched forward, and lower back is flexed forward. KNEE EXTENSION Muscles developed: Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedialis, and the Rectus Femorus). Starting position: Start in a seated position with your knees bent and the padded exercise bar in front on your ankle or lower leg. Grasp the handles located on each side of the machine. Concentric phase: Exhale as you extend your legs at the knee joints. Pause at the extended position but do not go beyond extension. Eccentric phase: Inhale as you slowly allow your legs to bend and return to the starting position. Caution: Control the exercise movement. Do not hyperextend your knee joint. Do not allow the weight to drop. KNEE (LEG) CURL Muscles developed: Hamstrings (Biceps Femorus, Semitendinosus, and Semimembranosus). Starting position: Start in a sitting or lying position with your legs straight and the back of your lower leg against the padded exercise bar. Line up your knees with the pivot point of the exercise machine. Grasp the handles. On the seated leg curl, fasten the seat belt to hold your hips in the correct exercise position. Concentric phase: Exhale as you bend your knees and pull your lower legs toward the back of your thighs. Eccentric phase: Inhale as you allow your legs to slowly return to the starting position.

CRUNCHES/ CURL-UPS Muscles developed: Rectus abdominis, abdominal obliques. Starting position: Start flat on your back. Bend at your knees and hips. Place your feet flat on the floor. Cross your arms over your chest, with each hand touching the opposite shoulder. Concentric phase: Exhale as you curl up slowly, pulling your head, neck, shoulders, and upper back off the floor in that order. Keep your lower back on the floor throughout the exercise. At the upper limit of this movement, crunch or squeeze the abdominal muscles by holding this fully contracted position for 3 seconds. Eccentric phase: Slowly release the curling motion, and inhale as you return to the starting position. Variations: 1. Keeping your legs straight, place the back of your legs against a wall, with your hips flexed and your back on the floor. 2. Place your lower legs up on a bench with your hips and knees bent. 3. Add a twisting motion to the trunk flexion so that as you curl up, you also move one elbow toward the opposite hip. Alternate the direction of the twist on each repetition. Additional information: If you want to add weight to this exercise, place it on your upper chest and hold it there by crossing your arms on top of the weight. Or hold a weight in your hands directly above your shoulders with your arms straight. Push the weight straight up toward the ceiling as you curl your trunk. BACK EXTENSION Muscles developed: Erector spinae. Starting position: Start on a flat exercise bench with the front of your legs and hips on the bench and with your upper body beyond the end of the bench. Have someone hold your feet. Concentric phase: Inhale as you raise your upper body to a position in which your back is parallel to the floor. Eccentric phase: Exhale as you return slowly to the starting position. Additional information: You may use a specially designed back extension bench if you have one available. Variations: 1. Place your hands on your lower back. 2. Cross your arms on your chest. 3. Place your hands behind your head. As your arms move away from your waist and toward your head, the resistance increases. 4. If you wish to add additional resistance, hold a barbell plate behind your neck or on your chest. Caution: Perform this exercise in a smooth and controlled manner. Raising your head and shoulders above parallel and arching your back is not recommended.

Exercise Bench Press Arm (Bicep) Curl Overhead Press Tricep Extension Lunge Squat Lat Pulldown Seated Row Knee (Leg) Extension Knee (Leg) Curl

Weight lifted (lbs) (1 set of 6-10 reps)

Number of Reps

Predicted 1 RM (lbs)

Starting Weight at 75% 1 RM (lbs) lbs.

Estimate one-repetition maximum (1-RM) from the information you recorded above. Use the formula below to determine your 1 RM for each exercise performed. Then determine your starting weight (75% of 1 RM) based on your predicted 1 RM. The Epley Formula The predictions from this formula are a bit more accurate for someone who does a lot of low-rep training or has a high proportion of fast twitch fibers in the muscle groups being tested. Use the following formula: 1 RM = (weight lifted in lbs. x Example: # of reps x 0.033) + weight lifted

1 RM = (140 lbs. x 7 reps x 0.033) + 140 lbs. 1 RM = 32.34 + 140 1 RM = 172.34 lbs.

Starting weight (75% 0f 172.34lbs) = 129.25 lbs. or 129 lbs.

Lab 7 write up (20 points):

1.

Due __________________________

Type your answers to the following questions and statements. Include the chart above indicating your calculations for figuring the correct starting weights based on your testing performance. Fill out and submit the table above calculating your appropriate starting weight for each exercise. If putting the information into a table is coming out odd with respect to formatting, feel free to write up the information as you think best explains what you are trying to share (does not have to be in table form). (10 pts.) Write out the current ACSM Resistance Training Guidelines for Healthy Adults. List the advantages and disadvantages of using the following resistance equipment: a. machine weights b. free weights Discuss how you would progress in a resistance training program. When would you increase weight and what would you use to determine that? Describe the differences in the approach that should be taken when a resistance training program for improving muscular endurance versus muscular strength. What is periodization and how could it be applied to a strength training program? Discuss the advantages of this approach. Provide contact information for verification of Lab 7 participation. Please include name and location of the site along with name and phone number of a contact person that can verify your participation.

2. 3. 4. 5. 6. 7.

Lab 8: Sport Specific Training

Purpose
In this lab you will conduct research and present to the class on one of the following sport specific training topics: 1. 2. 3. 4. 5. 6. Speed Power Reaction Time Agility Coordination Balance

Procedures
Each student will be choose a sport specific skill to research. Each individual is responsible for researching, planning, organizing, and submitting one specific exercise on your chosen sport specific training topic.

Purpose
The purpose of this lab is to provide experience researching sport specific training activities. You are being asked to demonstrate your ability to locate, evaluate, and demonstrate exercises or activities that are designed to improve certain sport specific skills.

Lab 8 Write Up (20 points)

Produce and submit an informational handout on the drill/exercise/ activity. Submit your handout as an attachment in the Lab 8 assignment drop box. This handout must include a visual representation of the drill and address the following: A. Primary purpose of the drill (specific sports/skills this drill addresses) B. How to perform the drill (proper form) C. Safety D. Frequency, intensity and time E. Progression and variations F. Evaluation and Assessment of improvement for drill progression G. A picture of the drill H. Reference/s where this drill can be accessed

Appendix 1: Blood Pressure Experience

General Procedures for Resting Blood Pressure Measurements
1. The following guidelines should be observed to standardize the environment in which blood pressure will be measured. This is especially important when screening individuals for hypertension. Be sure that the subject has not ingested beverages containing caffeine, used nicotine products, or engaged in strenuous exercise for at least an hour prior to the resting blood pressure measurement. The subject should not be under the influence of adrenergic stimulants or alcohol. If the subject is taking antihypertensive medication, the time since the last dose was taken should be noted. Blood pressure should be measured with the subject in a quiet, comfortably warm room (about 25 C). The subject should be dressed with unrestrictive clothing that does not interfere with the cuff placement on the arm or with arm blood flow. 2. For resting BP measurements, it is usually recommended that the subject be seated or lying down with the arm supported at heart level for 5 minutes prior to measurement. This laboratory will require the subject to remain in a seated position. 3. Locate by palpation the strongest brachial artery pulse in the antecubital space at the elbow of the right arm. When learning to measure blood pressure, and when subsequent blood pressure measurements will be made during exercise, it is helpful to mark this location with an X so that it can be located quickly and accurately during repeated measurements. 4. Wrap and secure the deflated cuff about 2.5 cm above the antecubital space of the right arm so that the inflatable bladder in the cuff is centered on-line with the marked brachial artery. Check to insure that the cuff size is appropriate for the individual. In general, the inflatable bladder in the duff should be long enough to encircle at least two-thirds of the circumference of the arm, but not overlap itself when applied.

5.

Be sure the arm is supported at the elbow and fully extended during the measurement of blood pressure. It is advisable for the technician to use one hand under the subjects extended elbow to provide lift and support for his/her arm. This will be particularly important during exercise. The arm should be supported in an extended position approximately at heart level (level of 4th intercostal space). Apply the stethoscope with gentle pressure to the center of the X previously marked. Be sure that no space exists between the stethoscope and the skin, and that the stethoscope is not touching the subjects clothing, the cuff, or any of the cuff tubing.

6. Close the bladder valve, then inflate the cuff to about 30 mmHg above the expected systolic pressure (usually about 140-160 mmHg at rest). Slowly open the bladder valve and release the pressure at a rate of about 2-3 mmHg/second. Closely observe the pressure fall on the manometer and listen intently for the Korotkoff sounds. Record the pressure coinciding with Korotkoff sounds I and V as the SBP and DBP, respectively, on the blood pressure data sheet. Two readings should be taken at rest, separated by at least one minute. If the two readings differ by more than 5 mmHg, additional measurements should be made until similar readings are noted. When several measurements are required, the average of the last two should be taken as the actual blood pressure.

Blood Pressure
With a partner complete 3 separate Blood Pressure readings on each other. Record your results below. 1st BP reading 2nd BP reading 3rd BP reading _____/_____ _____/_____ _____/_____

Blood Pressure Classifications

Systole <130 130-139 140-159 160-179 180-209 >210 Diastole <85 85-89 90-99 100-109 110-119 >120 Category Normal High-Normal Stage 1 hypertension Stage 2 (moderate) hypertension Stage 3 (severe) hypertension Stage 4 (very severe) hypertension