Subscapular: kids/certain female "ethnic" groups
2 cm below inferior angle of scapula. diagonal fold.
Midaxilary: female ethnic groups
raise right arm. landmark-mid armpit to zyphoid process.
vertical fold.
Circumference:
Commonly used for pre/post testing. Wrap tape around body part. Hold spring until it pulls to the red indentation. Reading in cm. Minimum of 2 readings. Readings must be within 5 mm of each other.
Arm & Calf same landmarks as SKF.
See book for sites as Tom had some trouble explaining them without it :)
Use waist to hip ratio to find risk factor for CVD.
Waist/hip = > or = .95 for males, > or = .86 for females
means that you store more fat androidally and thus increase your risk for CVD.
ACSM norms for waist circ.
>102 (~40 in.) for males
>85 cm (35.5 in.) for females
BMI
> or = 30
[(BW in kg)/ (height in m)^2]
See pkt. pages for different ethnic SKF equations.
For a white female you need tricept, superiliac, and thigh measurements.
Density of fat: .901
Density of FFM: 1.10
Density of H2O: 1.0
Monday, March 24, 2008
Monday, March 17, 2008
3.15.08 Body Composition
Testing Order
1. Resting measurements- BP, HR, Gender, height, weight, age
2. BC-body comp. -a lot of sweating can increase margin of error.
3. CRF-GXT-warms you up
4. Muscular endurance- not if #3 was intense
5. Flex-flexibility (because you are warmed up
Body Composition (BC)
Our poor attempt to differentiate the makeup of the human body into two components.
Assumptions of Hydrostatic Weighing
Best way to estimate body comp. Can easily do it in a pool. Considered, arguably, the Gold Standard in estimating % body fat.
Criterion measure
skin fold calipers are the best Field test.
Valid-measures what it is supposed to. HSW is really estimating body density (Db)
To be valid, we have to take for granted certain assumptions:
1. Body weight can be divided into 2 components
a. fat mass (FM
-includes essential fat (need to live)
b. fat free mass (FFM)
-water(72%), protein(21%), mineral(7%)
-older adults-total body water decreases with age.
% H2O may be good for 18 yo but in a 70 yo their %H2O could be 68%.
-Bloating (retaining water) during cycle affects this too.
-ethnicity-African American muscle density is slightly higher than in whites.
difference in muscled vs. deconditioned
-osteoporosis, gender, age, AA and Hispanic have increased BMD while Asians have decreased BMD
2. The relative portion of H2O, protein, and mineral are constant between all individuals.
3. Density of FM= .901g/ml - this is a good assumption, fat is fat
4. Density of FFM = 1.10 g/ml
-differs specifically over ethnicity, higher in Native Americans
#s based on dissection of 4 white people
3 males, 1 female
young-within 20 years of each other
all died in traumatic car accidents
the woman's #s were so far off the males' that they threw her data out.
DEXA
Theory of Hydrostatic Weighing
1. Body density= Db = body weight on land/ body volume
-scale to measure BW
-hydrostatic weighting to measure BV.
2. BV=(wt. in air)-(wt. in water)
Archimedes Principle
reflection of H2O displacement
But muscle sinks, fat floats
therefore:
Db= wt. in air/[(wt. in air)-(wt. in water)]
RV: residual volume: always a certain amount of air in lungs after you exhale as much as you can. air wil make you float, making you less dense, thus seem to have a higher % body fat.
Skin fold technique (SKF)
Lange calipers: $200-250.
Estimating total fat mass
FM: visceral/ adipose: 2/3 of total body fat
subcutaneous: 1/3
SKF estimates subcutaneous fat stores so that you can extrapolate visceral also.
younger people store fat visceral fat differently than subcutaneous than older adults do. must take into consideration age.
Margin of error: + OR - 3-3.5%
ACSM pg. 62 box 42
Thigh- used commonly in both men and women.
find inguinal crease is the 0 mark
measure to the top of the patella
mark half way between.
grip above cross hairs 3in. apart perpendicular to fold. Reach from above.
Bicep/Tricep
common for females
0 mark on the chromium process-shoulder ridge end
measure to point of elbow
tri: mark bottom of tape measure
bi: mark above tape measure
Calf
from medial process of knee, let tape measure fall to 90 degrees. plum line down, measure at largest part of calf.
Abdomen
common site for all men, ethnic minority females
0 mark is all the bottom right corner of belly button, 2com over, 1cm down
finger is in the belly button
Superiliac (pelvic crest)
45 degree angle fold
ASIS (anterior superior iliac spine)
find hip pointer bone
measure from armpit straight over ASIS mark
Chest
o mark at armpit
measure to nipple
1/3 distance in females
1/2 distance in males
45 degree angle fold
1. Resting measurements- BP, HR, Gender, height, weight, age
2. BC-body comp. -a lot of sweating can increase margin of error.
3. CRF-GXT-warms you up
4. Muscular endurance- not if #3 was intense
5. Flex-flexibility (because you are warmed up
Body Composition (BC)
Our poor attempt to differentiate the makeup of the human body into two components.
Assumptions of Hydrostatic Weighing
Best way to estimate body comp. Can easily do it in a pool. Considered, arguably, the Gold Standard in estimating % body fat.
Criterion measure
skin fold calipers are the best Field test.
Valid-measures what it is supposed to. HSW is really estimating body density (Db)
To be valid, we have to take for granted certain assumptions:
1. Body weight can be divided into 2 components
a. fat mass (FM
-includes essential fat (need to live)
b. fat free mass (FFM)
-water(72%), protein(21%), mineral(7%)
-older adults-total body water decreases with age.
% H2O may be good for 18 yo but in a 70 yo their %H2O could be 68%.
-Bloating (retaining water) during cycle affects this too.
-ethnicity-African American muscle density is slightly higher than in whites.
difference in muscled vs. deconditioned
-osteoporosis, gender, age, AA and Hispanic have increased BMD while Asians have decreased BMD
2. The relative portion of H2O, protein, and mineral are constant between all individuals.
3. Density of FM= .901g/ml - this is a good assumption, fat is fat
4. Density of FFM = 1.10 g/ml
-differs specifically over ethnicity, higher in Native Americans
#s based on dissection of 4 white people
3 males, 1 female
young-within 20 years of each other
all died in traumatic car accidents
the woman's #s were so far off the males' that they threw her data out.
DEXA
Theory of Hydrostatic Weighing
1. Body density= Db = body weight on land/ body volume
-scale to measure BW
-hydrostatic weighting to measure BV.
2. BV=(wt. in air)-(wt. in water)
Archimedes Principle
reflection of H2O displacement
But muscle sinks, fat floats
therefore:
Db= wt. in air/[(wt. in air)-(wt. in water)]
RV: residual volume: always a certain amount of air in lungs after you exhale as much as you can. air wil make you float, making you less dense, thus seem to have a higher % body fat.
Skin fold technique (SKF)
Lange calipers: $200-250.
Estimating total fat mass
FM: visceral/ adipose: 2/3 of total body fat
subcutaneous: 1/3
SKF estimates subcutaneous fat stores so that you can extrapolate visceral also.
younger people store fat visceral fat differently than subcutaneous than older adults do. must take into consideration age.
Margin of error: + OR - 3-3.5%
ACSM pg. 62 box 42
Thigh- used commonly in both men and women.
find inguinal crease is the 0 mark
measure to the top of the patella
mark half way between.
grip above cross hairs 3in. apart perpendicular to fold. Reach from above.
Bicep/Tricep
common for females
0 mark on the chromium process-shoulder ridge end
measure to point of elbow
tri: mark bottom of tape measure
bi: mark above tape measure
Calf
from medial process of knee, let tape measure fall to 90 degrees. plum line down, measure at largest part of calf.
Abdomen
common site for all men, ethnic minority females
0 mark is all the bottom right corner of belly button, 2com over, 1cm down
finger is in the belly button
Superiliac (pelvic crest)
45 degree angle fold
ASIS (anterior superior iliac spine)
find hip pointer bone
measure from armpit straight over ASIS mark
Chest
o mark at armpit
measure to nipple
1/3 distance in females
1/2 distance in males
45 degree angle fold
3.8.08 Fitness Tests
Canadian sit and Reach
-not modified for arm length so people with short arms don't do as well. Canadian- (cm), YMCA-(inches), (ACSM pg. 89-90 Norms).
Box that doesn't move- add 3cm to score to compare to norms
If person cannot do sit and reach star position-do back saver sit and reach in the hurdler position. Can't use norms but at least you have a base line to work from
Get average American to the 50% of the norms.
There is a relationship between poor sit and reach values and low back injury.
Bench Press Test
measures muscle endurance for most people
Ability of a muscle or muscle group to perform repeated consecutive contractions
Practice with client, then test them.
Push up Test
supposed to be a muscle endurance test also but usually more of a strength test for most Americans. easy assessment, no special equipment.
Curl up Test
people with long arms benefit from this protocol
10cm from top to top of yard sticks
start with fingers touching first then curl up to top of second
No holding feet
read modifications
Define Muscle Fitness Types
1. Muscle strength: the maximum amount of force that can be exerted by a muscle or muscle group.
-1 RM: heaviest weight that can be lifted 1 time through a Full Range of Motion with proper technique.
-high weight/low reps.
2. Muscle endurance: ability of muscle or muscle group to perform repeated, consecutive contractions
-low weight/high reps.
Muscle Contraction Types
1. Isometric/Static: muscle generates force or tension with no change in the muscle's length.
2. Isotonic/Dynamic constant external resistance (DCER)
Muscle generates force while the muscle changes length.
-concentric: muscle contracts (shortens)
-eccentric-muscle lengthens 70% of running is eccentric, causes most of DOMS
3.Isokinetic/Accomidating resistance-muscle generates near max force throughout Full range of motion while contracting at a constant speed. swimming is the closest without the expensive machines.
Program Characteristics
ACSM
Isotonic/DCER programs:
1set
8-12 reps (best of endurance and strength)
2-3 days per week of same muscle group
8-10 large muscle group exercises
pkt pg. 50
people who are of a greater training age.
training age is different than chronological age.
Endurance 12-20 RM 20-30sec rest best
70-20% 1RM <60sec rest.
Chart of 1-20RM (%) is best for large muscle groups and better for lower RM ranges. Fine for free bar or machine. Have to have good technique.
Program Characteristics
Isometric Programs
sticking points
musculo-skeletal injury/rehab
5-10 contractions (max or near max)
6 sec. contractions
(product must be 30) eg. 5 contractions with a 6 sec. hold (5x6=30)
3 days per week
joint angle specificity (+ or - 20)
Indications: can be performed anywhere
minimal time requirements
rehabilitation
sticking point (functional isometrics)
Contraindications: increased acute blood pressure
few practical uses (this is not necessarily true)
Program Characteristics
Isokinetic Program
Expensive machine
PT
3sets
8-15 reps
2-4 days per week
speeds from 1degree per sec to 600degrees per sec. (use intermediate speeds of 179degrees because there is a 20degree carry over)
Indications: Rehabilitation (machine stops when you stop)
maximal effort throughout ROM
Contraindications: cost, find them in hospitals, PT clinics.
-not modified for arm length so people with short arms don't do as well. Canadian- (cm), YMCA-(inches), (ACSM pg. 89-90 Norms).
Box that doesn't move- add 3cm to score to compare to norms
If person cannot do sit and reach star position-do back saver sit and reach in the hurdler position. Can't use norms but at least you have a base line to work from
Get average American to the 50% of the norms.
There is a relationship between poor sit and reach values and low back injury.
Bench Press Test
measures muscle endurance for most people
Ability of a muscle or muscle group to perform repeated consecutive contractions
Practice with client, then test them.
Push up Test
supposed to be a muscle endurance test also but usually more of a strength test for most Americans. easy assessment, no special equipment.
Curl up Test
people with long arms benefit from this protocol
10cm from top to top of yard sticks
start with fingers touching first then curl up to top of second
No holding feet
read modifications
Define Muscle Fitness Types
1. Muscle strength: the maximum amount of force that can be exerted by a muscle or muscle group.
-1 RM: heaviest weight that can be lifted 1 time through a Full Range of Motion with proper technique.
-high weight/low reps.
2. Muscle endurance: ability of muscle or muscle group to perform repeated, consecutive contractions
-low weight/high reps.
Muscle Contraction Types
1. Isometric/Static: muscle generates force or tension with no change in the muscle's length.
2. Isotonic/Dynamic constant external resistance (DCER)
Muscle generates force while the muscle changes length.
-concentric: muscle contracts (shortens)
-eccentric-muscle lengthens 70% of running is eccentric, causes most of DOMS
3.Isokinetic/Accomidating resistance-muscle generates near max force throughout Full range of motion while contracting at a constant speed. swimming is the closest without the expensive machines.
Program Characteristics
ACSM
Isotonic/DCER programs:
1set
8-12 reps (best of endurance and strength)
2-3 days per week of same muscle group
8-10 large muscle group exercises
pkt pg. 50
people who are of a greater training age.
training age is different than chronological age.
Endurance 12-20 RM 20-30sec rest best
70-20% 1RM <60sec rest.
Chart of 1-20RM (%) is best for large muscle groups and better for lower RM ranges. Fine for free bar or machine. Have to have good technique.
Program Characteristics
Isometric Programs
sticking points
musculo-skeletal injury/rehab
5-10 contractions (max or near max)
6 sec. contractions
(product must be 30) eg. 5 contractions with a 6 sec. hold (5x6=30)
3 days per week
joint angle specificity (+ or - 20)
Indications: can be performed anywhere
minimal time requirements
rehabilitation
sticking point (functional isometrics)
Contraindications: increased acute blood pressure
few practical uses (this is not necessarily true)
Program Characteristics
Isokinetic Program
Expensive machine
PT
3sets
8-15 reps
2-4 days per week
speeds from 1degree per sec to 600degrees per sec. (use intermediate speeds of 179degrees because there is a 20degree carry over)
Indications: Rehabilitation (machine stops when you stop)
maximal effort throughout ROM
Contraindications: cost, find them in hospitals, PT clinics.
Wednesday, March 5, 2008
3.1.08 Cardiorespiratory Fittness Program Design
To improve VO2max:
F: frequency- 3-5 days/week
I: Intensity
T: Time- 20-60 min. related to Intensity
T: Type- aerobic exercise
People can improve metabolic health w/o improving VO2max.
I:Intensity- how hard you must work out. HR- most commonly used to measure I.
7 ways to measure I.
1&2: % VO2mas or HRR or Karvonen Method
3. VO2R
4. % HRmax- classical, least useful, most common for group exercise
5. METs
6. RPE
7. kcals
Fitness classification dictates I they need to work out at. Dependant on VO2max and norms on pg. 46.
Karvonen Method
pg. 47
How do you take % VO2max or % HRR and put it into a HR you can use? Karvonen formula.
THR= % I(HRmax- HRrest) + HRrest
HRrest is the average of 3 morning full minute HR counts.
VO2R
VO2R = % I (VO2max -VO2rest) + VO2rest
VO2rest= 3.5
pg. 289
Example: Maryann-
50% = 13.25
60% = 15.2
Back calculate for speed
13.25 = (.1)(s) + 0 + 3.5
13.25-3.5 = (.1)(s)
9.75/.1 = s
s = 97.5 m/min x 26.8 = 3.6 mph
METs
VO2---> METs
VO2/METs = VO2/3.5
Maryann-
23ml/kg/min.=VO2max
23/3.5 = 6.57 METs
pg. 34+ pkt.
You can easily convert METs into kcals
kcals/min. =[(METs)(3.5)(BW in kg)]/200
or [VO2max(BW)]/200
[4 (3.5)(205/2.2)]/200 = 6.5 kcals/min.
PRE
Rule of thumb- add a zero to PRE (6-20 scale) to get HR. give or take (~30)
Intensity should be from 12-16 on RPE
Borg Scales were originally only for aerobic training.
1-10 is the revised Borg Scale
% HRmax
Classical
THR = %I (HRmax)
Underestimates % needed to work out @ to elicit a training effect. pg 30 pkt.
low-below average is 63-69%, not 40-50%
THR = %I(200-age)
Rate of Progression
Initial Conditioning Stage
1. Low level aerobic activity
2. Minimize muscle soreness
3. Avoid injury
4. Develop orthopedic tolerance
5. Include 10-15 min. warm up and cool down
6. Intensity of 40-60% HRR
7. 3-4 DPW
9 Stage should last 1-6 weeks (depending on initial fitness level and adaptation rate)
Improvement Conditioning Stage
1. Progressive increase in D of no more than 20% per week
2. Once target frequency/D is achieved, increase I by 5% HRR every sixth session as tolerated.
3. Progressive increase in I from 50-85% HRR
4. Stage should last 4-8 months
Maintenance Stage
1. Once goal fitness level is established maintain at this level.
minimum of 50th percentile in all health related fitness parameters.
2. Introduce other activities to alleviate boredom.
3. Stage last for lifetime
Rate of Improvement in VO2max
1. 3% per week increase during 1st 4 weeks
2. 2% per week increase during 2nd 4 weeks
3. 1% per week increase thereafter
Maryann-
How much improvement in VO2max should she see in 12 weeks?
23 x .12 = 25.76 x 1.08 = 27.82 x 1.04 = 28.93 she would increase to the above average category.
Training Bout
1. Warm-up
historically static stretches- now they are at the end
2. Training session
3. Cool down- static stretches.
F: frequency- 3-5 days/week
I: Intensity
T: Time- 20-60 min. related to Intensity
T: Type- aerobic exercise
People can improve metabolic health w/o improving VO2max.
I:Intensity- how hard you must work out. HR- most commonly used to measure I.
7 ways to measure I.
1&2: % VO2mas or HRR or Karvonen Method
3. VO2R
4. % HRmax- classical, least useful, most common for group exercise
5. METs
6. RPE
7. kcals
Fitness classification dictates I they need to work out at. Dependant on VO2max and norms on pg. 46.
Karvonen Method
pg. 47
How do you take % VO2max or % HRR and put it into a HR you can use? Karvonen formula.
THR= % I(HRmax- HRrest) + HRrest
HRrest is the average of 3 morning full minute HR counts.
VO2R
VO2R = % I (VO2max -VO2rest) + VO2rest
VO2rest= 3.5
pg. 289
Example: Maryann-
50% = 13.25
60% = 15.2
Back calculate for speed
13.25 = (.1)(s) + 0 + 3.5
13.25-3.5 = (.1)(s)
9.75/.1 = s
s = 97.5 m/min x 26.8 = 3.6 mph
METs
VO2---> METs
VO2/METs = VO2/3.5
Maryann-
23ml/kg/min.=VO2max
23/3.5 = 6.57 METs
pg. 34+ pkt.
You can easily convert METs into kcals
kcals/min. =[(METs)(3.5)(BW in kg)]/200
or [VO2max(BW)]/200
[4 (3.5)(205/2.2)]/200 = 6.5 kcals/min.
PRE
Rule of thumb- add a zero to PRE (6-20 scale) to get HR. give or take (~30)
Intensity should be from 12-16 on RPE
Borg Scales were originally only for aerobic training.
1-10 is the revised Borg Scale
% HRmax
Classical
THR = %I (HRmax)
Underestimates % needed to work out @ to elicit a training effect. pg 30 pkt.
low-below average is 63-69%, not 40-50%
THR = %I(200-age)
Rate of Progression
Initial Conditioning Stage
1. Low level aerobic activity
2. Minimize muscle soreness
3. Avoid injury
4. Develop orthopedic tolerance
5. Include 10-15 min. warm up and cool down
6. Intensity of 40-60% HRR
7. 3-4 DPW
9 Stage should last 1-6 weeks (depending on initial fitness level and adaptation rate)
Improvement Conditioning Stage
1. Progressive increase in D of no more than 20% per week
2. Once target frequency/D is achieved, increase I by 5% HRR every sixth session as tolerated.
3. Progressive increase in I from 50-85% HRR
4. Stage should last 4-8 months
Maintenance Stage
1. Once goal fitness level is established maintain at this level.
minimum of 50th percentile in all health related fitness parameters.
2. Introduce other activities to alleviate boredom.
3. Stage last for lifetime
Rate of Improvement in VO2max
1. 3% per week increase during 1st 4 weeks
2. 2% per week increase during 2nd 4 weeks
3. 1% per week increase thereafter
Maryann-
How much improvement in VO2max should she see in 12 weeks?
23 x .12 = 25.76 x 1.08 = 27.82 x 1.04 = 28.93 she would increase to the above average category.
Training Bout
1. Warm-up
historically static stretches- now they are at the end
2. Training session
3. Cool down- static stretches.
Subscribe to:
Posts (Atom)
