On-Line Lab Manual-Fall 11 (1)

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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 health-

related fitness.

2. Assess themselves on various field tests for health-related fitness assessments with the goal of becomingreliable 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 e-reserves 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 6and 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 inclass. 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 expectations6 Unsatisfactory

0-5 Not acceptable

Lab # Content Points

1 Fitness Assessments 20

2 Cardiovascular Field Tests 20

3 Heart Rate Response 204 Prediction of Maximal Oxygen Uptake from a Bicycle Ergometer Test 20

5 Treadmill VO2 Max test 10

6 Body Composition 20

7 Strength Training 20

8 Sport Specific Training 20

Total 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 it’s 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 begintesting. You must follow the stated protocols given for each test for results to be accurate. Record your

personal results in the table below.

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 pro’s and con’s of health-criterion-based fitness assessments and normative-based fitness

assessments? When should each be used?

Test Standard Your Score

Sit and Reach- YMCA Refer to packet

Shoulder Stretch/Back Scratch -

YMCA

Refer to packet

Push-ups- Canadian Standardized Refer to packet

Sit-ups- YMCA 1 min. timed Refer to packet

8ft. Up-and-Go –Rikli and Jones Refer to packet

30 second Chair Stand-Rikli and

Jones

Refer to packet



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 classifyyourself 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). Basedupon 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. You’ll 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 20= very, very hard)

Estimated Max VO2: _______ ml/kg/min (use chart below)

Fitness Category (use table below): Superior Excellent Good Fair Poor Very Poor

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 13:00 387:30 72 13:30 36

8:00 67 14:00 34

8:30 62 14:30 329:00 58 15:00 31

9:30 55 15:30 30

10:00 52 16:00 2910:30 49 16:30 28

11:00 46 17:00 27

11:30 44 17:30 26

12:00 42 18:00 2512:30 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)

AGEFITNESS

CATEGORY

18-29 30-39 40-49 50-59 60-69

M F M F M F M F M F

Superior 60 53 56 50 53 47 50 44 48 42

Excellent 53 46 49 43 45 39 43 37 41 35

Good 43 37 40 34 39 33 34 28 31 26

Fair 36 30 34 28 33 27 30 25 26 21

Poor 31 26 30 24 29 23 26 21 21 17

Very Poor <31 <26 <30 <24 <29 <23 <26 <21 <21 <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 pro’s and con’s of the STEP test. For what populations would this cardio test

be appropriate?

3. Read about and discuss the pro’s and con’s 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, and400 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.

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 thetable below:

Per mile pace Pacing: Rest Period between Paces

16 minutes per mile 400 meters= 4:00 minutes

200 meters= 2:00 minutes100 meters= 1:00 minute

2:00 minutes


200 meters= 1:37 minutes100 meters= 0:49 seconds

2:00 minutes


200 meters= 1:15 minutes100 meters= 0:37 seconds

2:00 minutes

7 minutes per mile 400 meters= 1:45 minutes200 meters= 0:52 seconds

100 meters= 0:26 seconds

2:00 minutes

As fast as you can go for 1 lap As fast as you can go



Rating Description

67

Very, very light

8

9

Very light

10

11

Fairly light

1213 Somewhat hard

1415

Hard

16

17

Very hard

18

19

Very, very hard

20



In the chart below, plot you HR with the corresponding pace/ mile then draw a regression line through these.

Directions:

Target Pace Actual Time Actual Pace Heart rate (BPM) Rating of Perceived Exertion (RPE

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: ______

220210

200

190

180

170

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

H

E

AR

T

R

A

TE

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 recordyour 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, that’s 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 theHeart 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 RPE’s, 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 UptakeFrom 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/ mine. 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 2 nd 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 Protocols1. 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 15sec 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 0.0 KP

1 minute

Stage 1: 1.0kp

1- 3 Minutes

If HR: <100 100-120 121-150 >150

Then

Stage 2: 3.0kp 2.0kp 1.0kp Stop

4- 6 Minutes

If HR: <120 <120Then

Stage 3: 4.0kp 3.0kp

7-9 minutes or

until HR of above 120 is reached

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 OxygenUptake 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/ minPredicted VO2 max= 35 ml/ kg/ min



kpm / min 300 600 900 1200 1500 300 450 600 750 9

Heart Rate BPM Males Females

120 2.2 3.4 4.8 2.6 3.4 4.1 4.8

121 2.2 3.4 4.7 2.5 3.3 4.0 4.8

122 2.2 3.4 4.6 2.5 3.2 3.9 4.7

123 2.1 3.4 4.6 2.4 3.1 3.9 4.6

124 2.1 3.3 4.5 6.0 2.4 3.1 3.8 4.5

125 2.0 3.2 4.4 5.9 2.3 3.0 3.7 4.4

126 2.0 3.2 4.4 5.8 2.3 3.0 3.6 4.3127 2.0 3.1 4.3 5.7 2.2 2.9 3.5 4.2

128 2.0 3.1 4.2 5.6 2.2 2.8 3.5 4.2 4

129 1.9 3.0 4.2 5.6 2.2 2.8 3.4 4.1 4

130 1.9 3.0 4.1 5.5 2.1 2.7 3.4 4.0 4

131 1.9 2.9 4.0 5.4 2.1 2.7 3.4 4.0 4

132 1.8 2.9 4.0 5.3 2.0 2.7 3.3 3.9 4

133 1.8 2.8 3.9 5.3 2.0 2.6 3.2 3.8 4

134 1.8 2.8 3.9 5.2 2.0 2.6 3.2 3.8 4

135 1.7 2.8 3.8 5.1 2.0 2.6 3.1 3.7 4

136 1.7 2.7 3.8 5.0 1.9 2.5 3.1 3.6 4

137 1.7 2.7 3.7 5.0 1.9 2.5 3.0 3.6 4

138 1.6 2.7 3.7 4.9 1.8 2.4 3.0 3.5 4

139 1.6 2.6 3.6 4.8 1.8 2.4 2.9 3.5

140 1.6 2.6 3.6 4.8 6.0 1.8 2.4 2.8 3.4

141 2.6 3.5 4.7 5.9 1.8 2.3 2.8 3.4 3

142 2.5 3.5 4.6 5.8 1.7 2.3 2.8 3.3 3

143 2.5 3.4 4.6 5.7 1.7 2.2 2.7 3.3 3

144 2.5 3.4 4.5 5.7 1.7 2.2 2.7 3.2 3

145 2.4 3.4 4.5 5.6 1.6 2.2 2.7 3.2 3

146 2.4 3.3 4.4 5.6 1.6 2.2 2.6 3.2 3

147 2.4 3.3 4.4 5.5 1.6 2.1 2.6 3.1 3

148 2.4 3.2 4.3 5.4 1.6 2.1 2.6 3.1 3

149 2.3 3.2 4.3 5.4 2.1 2.6 3.0 3

150 2.3 3.2 4.2 5.3 2.0 2.5 3.0 3

151 2.3 3.1 4.2 5.2 2.0 2.5 3.0 3

152 2.3 3.1 4.1 5.2 2.0 2.5 2.9 3

153 2.2 3.0 4.1 5.1 2.0 2.4 2.9 3

154 2.2 3.0 4.0 5.1 2.0 2.4 2.8 3

155 2.2 3.0 4.0 5.0 1.9 2.4 2.8 3156 2.2 2.9 4.0 5.0 1.9 2.3 2.8 3

157 2.1 2.9 3.9 4.9 1.9 2.3 2.7 3

158 2.1 2.9 3.9 4.9 1.8 2.3 2.7 3

159 2.1 2.8 3.8 4.8 1.8 2.2 2.7 3

160 2.1 2.8 3.8 4.8 1.8 2.2 2.6

161 2.0 2.8 3.7 4.7 1.8 2.2 2.6

162 2.0 2.8 3.7 4.6 1.8 2.2 2.6

163 2.0 2.8 3.7 4.6 1.7 2.2 2.6 2

164 2.0 2.7 3.6 4.5 1.7 2.1 2.5 2

165 2.0 2.7 3.6 4.5 1.7 2.1 2.5 2

166 1.9 2.7 3.6 4.5 1.7 2.1 2.5 2



Record the following information for yourself

Name ___________________________ Age ______________ Gender M F

Weight ___________lbs _____________ Kg

Minute Load Heart Rate

Warm up 0

1 1 Kp

2

3

4

5

6

7 (if needed)

8 (if needed)

9 (if needed)

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 video’s test results.

Case Study:

The participant in the video is a 19-year-old female with a resting heart rate of 62. She is 5’3 inches tall

and weighs 135 lbs. Figure her kg weight and determine her predicted VO2 Max based on her video testresults (heart rate at the various stages).

1. What is the participant’s 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 thisrelate 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 “GoldStandard” 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 WorksheetPre-Exercise Data

Subject Name_______________________________ Test Protocol____________________

Weight ___________lbs _____________ Kg

Predicated Max HR ___________ 90% Predicated Max Heart Rate__________

TIME SPEED GRADE HEART RATE RPE COMMENTS VO2 VE RER

1 min. 1.7 10 110 BPM 8 .87

2 min. 1.7 10 126 BPM 10 .85

3 min. 1.7 10 128 BPM 10 .85

4 min. 2.5 12 136 BPM 12 .92

5 min. 2.5 12 140 BPM 12 .90

6 min. 2.5 12 150 BPM 14 .90

7 min. 3.4 14 160 BPM 16 1.00

8 min. 3.4 14 160 BPM 16 1.00

9 min. 3.4 14 168 BPM 17 1.00

10 min. 4.2 16 178 BPM 19 1.12

11 min. 4.2 16 181 BPM 20 1.12



Bruce Treadmill Protocol

1. Take the person’s Blood Pressure and Heart Rate at rest2. Place them on the treadmill straddling the belt

3. Start the treadmill and allow the person to slowly start walking on the moving belt

4. Follow the protocol/ stages in the table below:

Stage Speed (MPH) Grade Time (min) Metabolic Equivalent (MET)

1 1.7 10 3 4.6

2 2.5 12 3 6.8

3 3.4 14 3 9.5

4 4.2 16 3 13

5 5.0 18 3 16

6 5.5 20 3 19

7 6.0 22 3 22

5. Calculate the VO2 of the subject by multiplying the number of METs obtained by 3.5 to get afitness rating in ml/kg/min.

Lab 5 write up (10 points): Due: __________________________

1. What stage in the Bruce protocol did the subject reach?

2. What is the calculated VO2 for the subject based on his/her performance?

3. Did our subject reach VO2max? How do you know if they did, or did not reach VO2 max? Explain.

4. When should the treadmill max test be used? With what populations?

5. In a real-life setting, what are strengths and weaknesses of treadmill max exercise test?

Lab 6: Body Composition



PURPOSEThe 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: _______ Gender: ________

Height: ____________ (feet/inches) ____________meters

Weight: ___________ (pounds) _______________kilograms



Skinfold Assessment of Body Fat

Skinfold measurement is still one of the most common means of body fat analysis. It is based on a two-

compartment 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 takingskinfolds. 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

Trial (mm)

Triceps Chest/

Pectoral

Midaxillary Subscapular Suprailiac Abdominal Thigh

1

2Average

Females Skinfold Data

Trial (mm)

Triceps Chest/

Pectoral

Midaxillary Subscapular Suprailiac Abdominal Thigh

1

2

Average

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 canthen 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.

http://www.exrx.net/Calculators/BodyComp.html.%20%20

http://www.exrx.net/Calculators/BodyComp.html.%20%20



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 skincompression 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 individual’s percent body fat within ± 2.5 to

4.0% body fat units of the actual value, provided the individual’s physical characteristics resemble the original

validation group. Relatively small prediction errors make population-specific girth equations useful to thosewithout 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 alsoanalyze 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 differentfor 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)

A B C

Area Measured Upper Arm Abdomen Forearm

Measurement

Constant

Equation: Percent Fat = Constant A + Constant B- Constant C – 10.2

Equation and table For Men (>26)

A B C

Area Measured Buttocks Abdomen Forearm

Measurement

Constant

Equation: Percent Fat = Constant A + Constant B – Constant C – 15.0



Equation and table For Women (<26)

A B C

Area Measured Abdomen Thigh Forearm

Measurement

Constant


Equation and table For Women (>26)

A B C

Area Measured Abdomen Thigh Forearm

Measurement

Constant


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* Classification**

20 – 24.9 Desirable

25 - 29.9 Grade 1 Obesity Low Risk

30 – 40 Grade 2 Obesity Moderate Risk

> 40 Grade 3 Obesity (morbid

obesity)

High Risk

*Panel on Energy, Obesity, and Body Weight Standards, 1987

** (Figure 15.1 in Fundamentals of Exercise Physiology)

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, insulinresistance, 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 High Very High

Men 20-29 <0.83 0.83-0.88 0.89-0.94 >0.94

30-39 <0.84 0.84-0.94 0.92-0.96 >0.96

40-49 <0.88 0.88-0.95 0.96-1.00 >1.0050-59 <0.90 0.90-0.96 0.99-1.03 >1.02

60-69 <0.91 0.91-0.98 0.99-1.03 >1.03

Women 20-29 <0.71 0.71-0.77 0.78-0.82 >0.82

30-39 <0.72 0.72-0.78 0.79-0.84 >0.84

40-49 <0.73 0.73-0.79 0.80-0.87 >0.87

50-59 <0.74 0.74-0.81 0.82-.088 >0.8860-69 <0.76 0.76-0.83 0.84-0.93 >0.90



UNDERWATER WEIGHING LABORATORY

Follow the directions given in lab. Complete the sections below to obtain the percent of fat, fat weight, fat freeweight. 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 WTa = Weight in air

UB = underwater body weight + chair weight* WTt = weight of chair Dw = water density Db = body 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 1 2 3 4 5 6UB

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 themanual).

6. How can you use the information gathered from this lab in real life (i.e. what are the practicalimplications)?

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 differentexercises. 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 severalexercises. 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 thisweight 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) Curl3. Overhead Press or Military Press

4. Triceps Extension/ Pushdown5. Wrist Curl

6. Lunge

7. Squat8. Lat Pulldown

9. Seated Row

10. Knee (Leg) Extension

11. Knee (Leg) Curl12. 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. Shoesshould 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 MotionWhenever 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 linedup 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 themachines 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 goodtraining 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 andgestures 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 isneeded.

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. Don’t 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.

Don’t lift when you are sick.



Don’t 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 trainingenvironment 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 thestarting 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 canalso 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 exerciseshave 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 barbellfrom 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 beyondthe 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 shouldersand 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 parallelsquat.)

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


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 flexedforward.

KNEE EXTENSION


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 legagainst 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.



Estimate one-repetition maximum (1-RM) from the information you recorded above. Use the formula below todetermine 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 hasa high proportion of fast twitch fibers in the muscle groups being tested. Use the following formula:

1 RM = (weight lifted in lbs. x # of reps x 0.033) + weight lifted

Example: 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.

Exercise Weight lifted (lbs)

(1 set of 6-10 reps)

Number of

Reps

Predicted 1

RM (lbs)

Starting Weight

at 75% 1 RM (lbs)

Bench Press lbs.

Arm (Bicep) Curl

Overhead Press

Tricep Extension

Lunge

Squat

Lat Pulldown

Seated Row

Knee (Leg) Extension

Knee (Leg) Curl



Lab 7 write up (20 points): Due __________________________ Type your answers to the following questions and statements.

1. 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.)2. Write out the current ACSM Resistance Training Guidelines for Healthy Adults.

3. List the advantages and disadvantages of using the following resistance equipment:

a. machine weights b. free weights

4. Discuss how you would progress in a resistance training program. When would you increase weight and

what would you use to determine that?5. Describe the differences in the approach that should be taken when a resistance training program for

improving muscular endurance versus muscular strength.

6. What is “periodization” and how could it be applied to a strength training program? Discuss theadvantages of this approach.

7. 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.



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. Speed

2. Power

3. Reaction Time4. Agility

5. Coordination

6. 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 beingasked 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 anattachment 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 timeE. 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 takingantihypertensive 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 madeduring 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 theinflatable 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 subject’s extended elbow to provide lift andsupport 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 thestethoscope and the skin, and that the stethoscope is not touching the subject’s 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 5mmHg, 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 Diastole Category

<130 <85 Normal

130-139 85-89 High-Normal

140-159 90-99 Stage 1 hypertension

160-179 100-109 Stage 2 (moderate) hypertension180-209 110-119 Stage 3 (severe) hypertension

>210 >120 Stage 4 (very severe) hypertension

On-Line Lab Manual-Fall 11 (1)

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Transcript of On-Line Lab Manual-Fall 11 (1)