1. Exercise Science Exercise Testing

2. Why Perform Exercise Testing? Why Perform Exercise Testing? Assess current levels Assess current levels Aid in prescription Aid in prescription Identification of need Identification of need Establish goals Establish goals Evaluate progress Evaluate progress

3. Exercise Testing What Should Be Tested? What Should Be Tested? Cardiovascular (resting & exercise) Cardiovascular (resting & exercise) Muscular Endurance Muscular Endurance Muscular Strength Muscular Strength Flexibility Flexibility Body Composition Body Composition

4. Exercise Testing Cardiovascular (resting) Resting Heart Rate (RHR) Resting Heart Rate (RHR)

5. Exercise Testing Cardiovascular (resting) Resting Blood Pressure Resting Blood Pressure

6. Exercise Testing Cardiovascular (exercise) All Field Test Sub-maximal (85% Heart Rate Reserve) All Field Test Sub-maximal (85% Heart Rate Reserve) Rating Perceived Exertion (RPE) Rating Perceived Exertion (RPE) 3 Minute Step Test 3 Minute Step Test Bike Tests Bike Tests Treadmill Tests Treadmill Tests 1½ Mile Walk/Run 1½ Mile Walk/Run 12 Minute Walk Run 12 Minute Walk Run Rockport Walking Test Rockport Walking Test

7. Exercise Testing The Karvonen Method Step 1: Figure out Predicted Maximum Heart Rate 220 - Your Age =__________ Example: Joe, 25 years old 220 - 25 = 195beats/minute

8. Exercise Testing Step 2: Determine your Resting Heart Rate Seated, find your pulse either using the carotid artery in the neck or the radial artery in the lower arm. Count the number of beats you feel in one minute. Resting Heart Rate __________ Example: Joe 60 beats/minute Resting Heart Rate

9. Exercise Testing Step 3: Insert both of the above results in the Karvonen formula. Predicted Maximum Heart Rate - Resting Heart Rate (.85) + Resting Heart = Predicted Maximum Heart Rate - Resting Heart Rate (.85) + Resting Heart = ___________ Sub-max Cut off Example: Joe [195-60](.85)+60 =Sub-max Cut off Sub-max Cut off: 195 - 60 = 135 135 (.85) = 114.75 114.75 + 60 = 174.75 or 175 beats/min

10. Exercise Testing Borg Scale of Perceived Exertion Maximum Exertion (maximal) Maximum Exertion (maximal) 10Very Very Hard (strong) 10Very Very Hard (strong) 9. 8. 7Very Hard (strong) 6. 5Hard (strong) 4Somewhat Hard (strong) 3 Moderate 2 Light (weak) 1 Very Light (weak) 0.5 Very Very Light (weak) 0.5 Very Very Light (weak) 0 No Exertion (Not

11. Exercise Testing Muscular Endurance Push-up Test Push-up Test 1 Minute Sit-up Test 1 Minute Sit-up Test Abdominal Crunch Test Abdominal Crunch Test Bench Press Test – 60bpm, 35lbs (women) 80lbs (men) Bench Press Test – 60bpm, 35lbs (women) 80lbs (men)

12. Exercise Testing Muscular Strength Isometric Strength Tests Isometric Strength Tests Isokinetic Strength Tests Isokinetic Strength Tests Dynamic Strength Tests Dynamic Strength Tests 1 Repetition Maximum 1 Repetition Maximum Predicted 1 Repetition Maximum Predicted 1 Repetition Maximum

13. Exercise Testing Flexibility Sit & Reach Test Sit & Reach Test Straight Leg Test Straight Leg Test Trunk Extension Test Trunk Extension Test Back Scratch Test Back Scratch Test

14. Exercise Testing Body Composition Hydrostatic Weighing Hydrostatic Weighing Calipers Calipers Bio-Impedance Bio-Impedance Body Imaging Body Imaging

15. Exercise Testing Body Composition Cont… Body Density (see Formula) Body Density (see Formula) Body Mass Index (BMI) Body Mass Index (BMI) BMI = Weight(kg) Height(m 2 ) Example: Joe weight lbs: 165lbs ÷ 2.2 = 73kg Height in: 68inx 2.54 ÷ 100 = 1.727 or 1.73m 73kg ÷ (1.73m) 2 BMI = 24 73kg ÷ 2.99m 2 = 24.4147kg/m 2 Rating: Desirable

16. Exercise Testing Body Composition Cont… Waist to Hip Ratio Waist to Hip Ratio Android Obesity = High Waist/Low Hips Gynoid Obesity = Low Waist/High Hips Example: Joe Waist = 31in Hips = 38in 31in ÷ 38in =.81578 waist/Hip Waist to Hip Ratio Chart MaleFemale Health Risk Based Solely on WHR 0.95 or below 0.80 or below Low Risk 0.96 to 1.0 0.81 to 0.85 Moderate Risk 1.0+0.85+ High Risk

17. Exercise Testing Body Composition Cont… Ideal Body Weight = LBM. 1-Desired %age Body Fat 1-Desired %age Body Fat Example: Joe Weight = 175lbsLBM = 175lbs – 35lbs = 140lbs % BF = 20% Fat Mass = 35Lbs140lbs = 164.7lbs (165Lbs) D%ageBF = 15%1 -.15

18. Exercise Testing Consultation Review Results Review Results Needs Needs Wants Wants Goals Goals Availability Availability Prescription of Exercise Prescription of Exercise Follow-Up Testing – ACE: 4 to 12 Weeks (8 to 10 weeks)