SEDENTARY MEN AGED 35-45

CONTENT
Characteristics
Risk Factors
Discussion on Sedentary males aged 35-45 years old
Fitness protocols for Sedentary Males aged 35-45 years old
 CHARACTERISTICS
Our population represents
31% of adults worldwide.
Our population is already
beginning to see the
natural decline in physical
health that comes with
aging. For example, peak
bone mass declines around
age 40.
On top of that, being
sedentary speeds up the
process and makes our
population susceptible to
other health problems.
Represent 5.3 million of
the 57 million deaths that
occur annually in 2008
Likely to have desk jobs
 POTENTIAL RISK FACTORS
Sedentary Lifestyle
Hypertension (140mmHg/90mmHg)
Obesity (BMI >30 kg/m2)
Dislipidemia (LDL > 130 mg/dg, HDL < 40 mg/dg)
Pre-Diabetes
Cigarette Smoking - 17.7% of 25-44 year old adults smoke, which is highest
among the age groups. (CDC, 2017)
 HEALTH CONCERNS
Coronary Heart Disease
Men who reported >10 hrs/wk
riding in a car or >23 hr/wk of
combined sedentary behavior
had 82% and 64% greater risk
of dying from CVD than those
who reported <4 hr/wk or <11
hr/wk, respectively. (Warren,
2011)
Obesity
- World Health Organization
(WHO), identified obesity as a
worldwide public health problem
affecting over 100 million people.
Reduced physical activity which
characterizes Sedentary Life Style
leads to accumulation of excess
calories and fatty acids.
 HEALTH CONCERNS

Certain types of Cancers

-
Shortened life expectancy-
 Metabolic Disease
-In addition to being
associated with a greater risk of the
metabolic syndrome, sedentary
behavior is associated with
components of the metabolic
syndrome, including larger waist
circumference, high triglyceride and
fasting glucose levels, and lower
high-density lipoprotein cholesterol
(HDL-C) levels which can lead to and
cause Type II Diabetes and Stroke
SEDENTARY MIDDLE AGED MEN
What did we find out about our
population?
Lifestyle factors such as lack of
regular physical activity, poor
nutrition, high alcohol consumption,
and smoking are associated with a
greater risk of having the metabolic
syndrome.
The metabolic syndrome is a
clustering of cardiovascular disease
risk factors, and its presence is
predictive of type 2 diabetes mellitus
and all-cause mortality.

Prevalence of the metabolic

syndrome increases with age; in the
United States, prevalence estimates
of the metabolic syndrome are about
33% (Owen, N. 2011)
 MUSCULAR STRENGTH
1 Repetition Maximum or 1RM
This test is done by having a subject
perform 2 warm up sets of light to
moderate weight and heavier weight,
respectively. Subject will perform 1RM by
adding 5-10% weight until subject fails to
lift with proper technique.

Reasoning: The 1RM is considered the gold

standard for muscular strength testing and
can be used on a large variety of populations.
Numerous peer-reviewed articles conclude
that physical fitness does not affect reliability.

1RM is a reliable method of evaluating

the maximal strength in untrained
middle-aged individuals. It appears that
1RM-testing protocols that include one
familiarisation session and one testing
session are sufficient for assessing
maximal strength in this population.
(Levinger, Goodman, 2007)
 BODY COMPOSITION

Bio-electrical Impedence (BIA)

Measurements are taken while the
subject lies on the floor without shoes
and socks. Electrodes are placed on
the imaginary line bisecting the ulner
head and the first joint of middle
finger. More electrodes are placed on
the medial mellealus and base of
second toe.

Reasoning: We chose this test for our

population because it requires minimal
equipment and easy set up. It is more
attainable than DEXA and hydrostatic
weighing and is less invasive as
compared to skinfold.
 AEROBIC FITNESS
Queens College Step Test
Submaximal Bench Step Test
The Queens College Step test is one of
many variations of step test
procedures, used to determine aerobic
fitness
Subject is asked to perform a 3 minute
step test on a 16 inch bench, where
the subject makes
contact with a foot on each beep in an
up-up-down-down manner
Tester immediately palpates for
radial pulse after the 3 minutes
Men: VO2max (ml kg1 min1) = 111.33 - (0.42
HR)
Women: VO2max (ml kg1 min1) = 65.81 -
(0.1847 HR)
Reasoning: This submaximal step test provides a
measure of cardiorespiratory fitness
Minimal equipment, little time needed & can
be self-administered
Reliability: test re-test reliability for recovery heart
rate has been measured as r = 0.92
Validity: correlation between recovery heart rate
and VO2max has been measured as r = -0.75.
 FLEXIBILITY
Sit and Reach Test

Protocol:
The box was placed on a raised platform against a wall (i.e. two wooden benches placed side by side), leaving enough room for the
participant to sit opposite the box with legs straight in front of him or her and bare feet against the box.
Keeping the knees locked, the participant reached for the slide, smoothly pushed it as fur always possible, and then held the position for 2 s.
The score was the shift of the slide in centimeters. After one practice trial, the best score of three trials was recorded.
Higher scores indicated better performance. A reach distance of22.5 cm corresponded with the position of the feet against the box.

Reasoning:
Easy test to run
Measures back and hamstring flexibility(lower back pain and irregular posture is common)
Easily accessible(can use a ruler and tape measure if sit and reach box not available)
Low Cost
A lot of published data to compare

Validity: Tests for lower back and hamstring flexibility. As long as that is measured this test is valid.
Reliability: Dependent on if there are warm ups or not , and if the procedures are followed each time the test is administered.
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