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Data Collection Sheet

DATA COLLECTION SHEET NAME John Doe

HEIGHT (m) 1.83

WEIGHT (kg) 83.63

AGE 20 INTERPRETATION OF RESULTS

BMI 25.0 Overweight (25-29.9)

RESTING HR (BPM) 90 ----

EXERCISE HR (BPM) 160 ----

TEST RESULT BLOOD PRESSURE

REST 140 100

POST-EXERCISE

120 80

Stage 1/2 Hypertension (140-159/ >100)

BODY COMPOSITION ASSESSMENT: SKINFOLD AREA OF BODY T1 T2 AVERAGE TRICEPS (mm) 26 23

14.28%

Fitness

(14-17%) CHEST (mm) 15 14

THIGH (mm) 20 20

BIA (% body fat) 14.9% 14.4% 14.65% Fitness (14-17%)

SUBMAXIMAL EXERCISE TEST 1.5 MILE RUN 11:44 => VO2 MAX

43.2 ml/kg/min Good

(42.5 – 46.4 ml/kg/min) FLEXIBILITY TEST T1 T2 AVERAGE

SIT AND REACH (cm) 29 27 28 40th percentile of men age 20-29 years

OTHER FITNESS TESTS WINGATE TEST (W) 865 W 95th percentile for men

SIT-UP TEST (repetitions)

99 Excellent (>47 repetitions)

40 YARD DASH (seconds)

T1 T2 AVERAGE 5.12 5.05 5.085 High School Football

(4.9 - 5.6 seconds)

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Summary of Results

Skinfold Test: The first assessment we performed was the skinfold test. The skinfold measures body fat percentage. When performing the skinfold test the client was pinched in three specific areas according to gender and then the thickness of the fold was measured. Since 50% of body fat is thought to be located directly under the skin, this method has a high correlation with the gold standard for body composition, hydrostatic weighing. The client was measured at the right thigh (20 mm), right chest (14.5 mm), and right triceps (24.5 mm). After totaling these values we used the body density equation and then the Siri skinfold equation to calculate body fat percentage. After entering the numbers we found the client’s body fat percentage to be 14.28%. This suggests that the client is in the fitness category for body fat percentage. Bioelectrical Impedance Analysis (BIA): The next assessment we performed was the BIA. The BIA measures fat-free mass by sending electrical impulses throughout the body that are then placed into a linear regression mathematical equation. We put the client’s anthropometric data into the hand held device and then the client pressed start while holding the device in both hands at arm’s length. Depending on the bioelectrical impedance information collected the hand held device gives the individual their body fat percentage and BMI. Since lean tissue is more electrically conductive and fat mass gives more resistance the body fat percentage can be calculated. The average reading the client received between the two trials was 14.65%. This suggests that the client is in the fitness category for body fat percentage. 1.5-Mile Run: The third assessment we performed was the 1.5-mile run. This is a submaximal exercise test, and is used to estimate VO2 MAX because there is a linear relationship between heart rate and VO2, as well as heart rate and workload. The client was briefed on how many laps he would have to run around the indoor track and then went through a warm-up consisting of stretching and jogging. Once warmed up the client was given a 3, 2, 1, GO! countdown and the timer started. Once the 1.5-mile run was completed the runner cooled down and rehydrated. The client completed the 1.5-mile run in 11:44. This gave the client an estimated VO2 MAX of 43.2 ml/kg/min, which is a good VO2 MAX according to the standards table. Playing basketball a couple times every week for an hour will help maintain his VO2 MAX and keep him in good cardiovascular shape. 40-Yard Dash: The fourth assessment we performed was the 40-yard dash. The 40-yard dash measures an individual’s speed and power over a given distance. This test is primarily used in the NFL to test how fast players are. The client starts at a given point and then runs as hard as possible for 40 yards. We described the test and how it works to the client, and then put

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the client through a warm up. We began the stopwatch when the client began moving and stopped the stopwatch once he crossed the finish line. We ran two trials to gather an average time for the test. The client ran the 40-yard dash with an average time of 5.085 seconds. This placed the client in the high school football player category. To better his 40-yard dash time we could have had him run the test with cleats on since we had him run on grass. This would allow for better traction and a decreased 40-yard dash time. The weight training #1 will also help increase lower body strength and endurance, therefore decreasing 40-yard dash time. Curl Up Test: The next test was the curl up test, which is used to measure muscle endurance. During the test the client performed curl ups to a 60 BPM metronome. The curl ups were performed on a mat, and the client had to place his hands across his chest and for each repetition to count his elbows had to touch his knees during the metronome. If the client failed to touch his knees, use improper form, or miss the metronome the test would stop. The client performed 99 curl ups before failing. This was an excellent score and showed that our client had very good abdominal muscle endurance. The abdominal workout that the client will be doing three times a week may be too easy for him and he may need to increase repetitions and sets to better challenge himself. Wingate Test: The next test was the Wingate test, which is used to measure power output. The Wingate measures an individual’s peak anaerobic power and anaerobic capacity. Using a calibrated bike and a computer program a client can find out these measures of fitness. First the bike was calibrated and the client’s anthropometric data was entered into the computer program. The client was then told how the test will work and then placed through a warm up to get the client accustom to the resistance he would be performing at. Once the client is ready to perform the max effort test a ten second countdown would begin. With about five seconds left in the countdown the client will pedal as hard as possible and then the resistance will be dropped and the client will pedal as hard as possible for thirty seconds. At the end of the test the resistance is taken off and the client goes through a cool down phase. The computer calculates and analyzes the results and then we can look at the data. The client had a peak corrected power output of 865 Watts putting him in the 95th percentile of men. He performed very well in the Wingate and will further increase his performance by following the workout routine provided below for muscle strength and endurance. Sit and Reach Test: The flexibility test that we used was the sit and reach test. This test measures trunk, hip, and hamstring flexibility. The client sits on the seat with legs fully extended, and then slowly reaches out as far as possible pushing the board across the measuring device. We performed two trials to gather an average value for our client’s flexibility. The client reached 28 cm., which puts him into the 40th percentile of men age 20-29 years old. This

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could have been due to the client not performing a proper warm up and his muscles being tight. I would suggest that the client performs a proper warm up and retests his flexibility. The stretching routine below should be done three times a week to improve the client’s flexibility, because the client was lacking in his flexibility. Hopefully by performing this stretching routine the client will improve his flexibility into the upper half of percentiles.

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Exercise Prescription

Our client wants to work out about five times a week focusing on muscle strength, muscle endurance, and his body composition. He usually plays basketball and lifts weights. Since he is looking to improve muscle strength, muscle endurance, and body composition I would recommend that our volunteer continue playing basketball, but play two times a week and supplement a dedicated weight training program. The table below outlines an six-week training program that focuses on muscle endurance as well as muscle strength. By committing to this program the client’s body composition should improve as long as they eat a good diet and work hard at the gym. There should be flexibility training on an every other day basis that lasts approximately fifteen to twenty minutes and focuses on the entire body. This program is muscle strength and endurance focused, since our client’s goal is to improve these aspects of his fitness. This is a pretty vigorous training program and if at any point the client feels as if he needs an extra rest day or needs to reduce weight on certain exercises, then he should do that according to how he feels. The workouts are designed for our client since he has previous weight lifting knowledge and experience, however if he does not know how to do one of the movements YouTube has many videos demonstrating proper form for each of the following movements. Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 Weight

Training #1

Weight Training #2

Play Basketball for 1 hour

Rest Day Weight Training #1

Play Basketball for 1 hour

Weight Training #2

2 Weight Training #1

Weight Training #2

Play Basketball for 1 hour

Rest Day Weight Training #1

Play Basketball for 1 hour

Weight Training #2

3 Weight Training #1

Weight Training #2

Play Basketball for 1 hour

Rest Day Weight Training #1

Play Basketball for 1 hour

Weight Training #2

4 Weight Training #1

Weight Training #2

Play Basketball for 1 hour

Rest Day Weight Training #1

Play Basketball for 1 hour

Weight Training #2

5 Weight Training #1

Weight Training #2

Play Basketball for 1 hour

Rest Day Weight Training #1

Play Basketball for 1 hour

Weight Training #2

6 Weight Training #1

Weight Training #2

Play Basketball for 1 hour

Rest Day Weight Training #1

Play Basketball for 1 hour

Weight Training #2

*Stretching for 15-20 minutes should occur on Tuesday, Thursday, and Saturday *Do the Abdominal Workout on Monday, Wednesday, and Friday *A warm-up should occur before all working out to elevate HR and body temperature. The warm-up is the client’s choice and he may do whatever he feels is best for the given training day.

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Weight Training #1 Exercise Sets Reps % of 1 RM Rest Period

Barbell Bench Press 6 (1 Warm-Up) 15, 8, 6, 6,

6, 4 65%, 80%, 85%, 85%, 85%, 90% 2 minutes

Barbell Squats 5 8, 6, 4, 4, 6 80%, 85%, 90%, 90%, 85% 2 Minutes

Weighted Dips 5 (1 Failure) 8, 8, 8, 8, Failure

60%, 60%, 60%, 60%, Body Weight 2 Minutes

DB Pectoral Flyes 3 12, 12, 12 65%, 65%, 65% 1.5 Minutes

Lying Hamstring

Curls 4 10, 10, 10,

10 70%, 70%, 70%,

70% 1.5 Minutes

Barbell Lunges 4 8, 8, 8, 8 70%, 70%, 70%, 70% 2 Minutes

Weight Training #2

Exercise Sets Reps % of 1 RM Rest Period Barbell Military

Press 6 (1 Warm-Up) 15, 8, 6, 6, 6, 4

65%, 80%, 85%, 85%, 85%, 90% 2 minutes

Reverse Grip Bent Over

Barbell Row 5 8, 8, 8, 8, 8 80%, 80%, 80%,

80%, 80% 2 Minutes

Wide Grip Pull-Ups 5 (1 Failure) 8, 8, 8, 8,

Failure Body Weight 2 Minutes

Barbell Shrugs 4 15, 15, 15, 15

65%, 65%, 65%, 65% 1.5 Minutes

Back Extensions 4 25, 25, 25,

25 Body Weight 1.5 Minutes

Arm Haulers 3 30, 30, 30 Body Weight 2 Minutes

Abdominal Workout Exercise Sets Reps % of 1 RM Rest Period

Regular Sit-Ups 3 40, 40, 40 Body Weight 2 minutes 4-Way

Crunches 3 40, 40, 40 Body Weight 2 Minutes

4-Count Flutter Kicks 3 40, 40, 40 Body Weight 2 Minutes

Leg Levers 3 40, 40, 40 Body Weight 2 Minutes ½ Sit-Ups 3 40, 40, 40 Body Weight 2 Minutes

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Stretching

Exercise Sets Reps % of 1 RM Rest Period Shoulder Stretch 4 30 seconds/arm Body Weight 30 Seconds

Hamstring Stretch 4 30 seconds/leg Body Weight 30 Seconds

Glut Stretch 4 30 seconds/leg Body Weight 30 Seconds Abdominal

Stretch 3 30 seconds Body Weight 30 Seconds

Cobra Stretch 3 30 seconds Body Weight 30 Seconds Back Stretch 4 30 seconds Body Weight 30 Seconds Calf Stretch 4 30 seconds/leg Body Weight 30 Seconds