Lab 12 Final Exam Study Guide: Key Concepts and Skills Review

Lab #12: Final Exam Study Guide and HR & BP Skills Checkoff Lab #1: Screening, Equipment, and Calculations  What is the purpose of preparticipation screening, including informed consent and health risk assessment? Due to these risks associated with exercise, it is very important to obtain an informed consent and perform preparticipation screening prior to beginning fitness assessments and exercise programming with your clients. The informed consent process provides clients with the information and knowledge they need to make an informed decision about whether or not to participate in fitness assessment and exercise.  Know how to make basic conversions for height (inches, centimeters, and meters) and weight (pounds and kilograms).  1 lb. = 0.45 kg  1 kg = 2.2 lb.  1 in. = 2.54 cm = 0.0254 m  1 cm = 0.3937 in.  1 cm = 0.01 m (1/100 th )  Know the Grammatical rules for SI units.

 Terms are not capitalized, except when used at the beginning of a sentence (newton is correct, Newton is not).  Abbreviations are written in lower case (e.g., kg is correct, Kg is not). o Exceptions to this rule: newton (N), watts (W), and kelvin (K). o The capital L is commonly used for liter to avoid confusion with the number 1.  Terms are abbreviated when they are associated with a number (e.g., 79 kg) and spelled out when part of a sentence (e.g., Kilogram is a unit of measurement.).  Abbreviations are not written in the plural (e.g., 79 kg is correct, 79 kgs is not).  Numbers are separated by a space from their abbreviations (e.g., 79 kg is correct, 79kg is not).  When expressing terms in combination with other units, hyphens are not used. Combined units are separated by a centered dot rather than a hyphen (e.g., 12 n·m is correct, 12 n-m is not).  Never mix abbreviations and unit names (e.g., 12 n·m is correct, 12 N·meters is not).  Never mix numerals and names (250 N is correct, 250 newtons is not).  Never use the term ‘per’ (e.g., kilometers per hour). Use a centered dot preceding the unit and express as a negative exponent (e.g., km·hr -1 ).  Limit the slash symbol (/) to only one use in an expression (e.g., km/hour). Don’t use more than one slash in an expression (e.g., ml·kg -1 ·min -1 or ml/kg·min -1 is correct, ml/kg/min is not). Lab #2: Muscular Strength and Endurance  Define muscular strength and endurance.

Strength is the ability of the muscle to exert a force, whereas muscular endurance is the ability to exert a force repeatedly over time. There are two principal types of muscular contractions: static and dynamic. In static contraction, the muscles contract but do not produce joint movement, such as in an isometric contraction. Dynamic contractions produce joint movement, such as during isotonic contractions. Isotonic contractions are further characterized as concentric or eccentric.  Understand the concept of the length-tension relationship Active tension is produced within sarcomeres (ie. the basic contractile element of skeletal muscle). Muscular contraction results from a nerve impulse that stimulates the release of calcium from the sarcoplasmic reticulum. Calcium binds to troponin causing a conformational change of tropomyosin, which exposes the actin-binding site. The myosin head can now form a cross-bridge with actin and produce tension, which pulls the z- lines toward the center of the sarcomere. The figure below displays the actin-myosin interaction at three different muscle lengths as well as the tension produced at each of the different lengths. This illustrates the concept of the length- tension relationship (or “optimal overlap”) in which, at mid-length (points 2 and 3), the sarcomeres are aligned for optimal overlap and cross-bridge formation, which enhances muscle force production. At both longer and shorter muscle lengths (points 1 and 5), muscle force production is decreased because the actin and myosin overlap is either too little or too much for effective cross-bridge formation and optimal force production.  Know the difference between eccentric, concentric, and isometric contractions

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Isometric Contraction: Active tension is developed by the muscle but the joint angle remains unchanged. With isometric contractions, the force developed by the muscle is equivalent to the external force. Concentric Contraction: Active tension is developed by the muscle resulting in muscle shortening, which causes motion of a joint. With concentric contractions, the force developed by the muscle is greater than that of the external force. Eccentric Contraction: Active tension is developed by the muscle resulting in muscle lengthening, which acts to control joint motion. With eccentric contractions, the force developed by the muscle is less than that of the external force. Lab #3: Flexibility and Neuromuscular Control  Know the definition of flexibility and the benefits of stretching. Also, know the general procedures and some of the limitations of flexibility assessment. Flexibility refers to the range of motion (ROM) of joints Stretching exercises are an important part of a well-balanced exercise program and can increase the ROM of joints and their associated tissues, such as muscles, tendons, and ligaments. Traditionally, various forms of the sit-and-reach test have been widely used to assess lower body flexibility. The sit-and-reach test is designed to assess the flexibility of the hamstrings, lower back, and hips; however, there is no consistent evidence that the sit- and-reach test predicts the risk of developing low back pain or musculoskeletal injury. is also evidence calling into question the validity of this test, especially related to low back flexibility. There

also appear to be factors other than joint ROM that influence the results of this assessment, such as the limb and trunk lengths of the individual being assessed. For all of these reasons, the American College of Sports Medicine no longer recommends the sit-and-reach test.  Know the definitions of the two types of balance. Static balance involves feedback from the somatosensory, visual, and vestibular systems to achieve a state of steadiness. Dynamic balance involves feedback from the somatosensory, visual, and vestibular systems to help maintain balance while the body is in motion.  Know the three factors that influence balance. strength, flexibility, and neuromuscular control  Know two risks or consequences of poor balance and decreased neuromuscular control. In older adults, balance is an important factor in preventing falls. In athletes, poor neuromuscular control can increase the risk for injury. Lab #4: Body Weight and Body Composition  Know how to measure, calculate, and classify body mass index (BMI). o You need to memorize the formula

Metric units: Weight (kg) ÷ Height (m)² English units: [Weight (lb) x 703] ÷ Height (in)²

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 Know how to measure and classify waist circumference (using inches) for males and females. In men, waist circumferences > 40 inches (102 cm) and in women > 35 inches (88 cm) Procedure:  Take measurements standing on the right side of the subject  Measure at a level just above the iliac crest and just below the rib cage o This region is often, but not always, in line with the umbilicus (“belly button”)  The measurements should be taken on bare skin, not over clothing  Make sure the measuring tape is laying flat on the body and is level and parallel to the floor  The tape should be held tight, but not compressing the skin  Take the measurements at the end of normal exhalation  Take the measurements in both inches and centimeters.  Take multiple measurements until two measurements are within 1 cm or 0.5 in. of each other  Use your BMI and waist circumference results to determine your disease risk classification:

 Know the procedures and sites for determining body composition using skinfold measurements in males and females.

 Know the procedures for obtaining accurate measurements of body composition using bioelectrical impedance (BIA). Procedures:  Follow these instructions prior to testing: o Be in a normally hydrated state o No alcohol consumption for 48 hours o No exercise for 12 hours o No eating or drinking within 4 hours o Empty bladder within 30 minutes  Input accurate personal information into the BIA device  Follow the procedures for each device as explained in the video https://youtu.be/K0RvvSxvbT8 Lab #5: Assessment of Resting Physiology  What is the purpose of measuring heart rate at rest?

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 Heart rate (HR), or pulse, is measured to obtain information about the resting state of the cardiovascular system and its response to exercise. While measuring HR, it is important to pay attention to irregularities in the heart’s rh ythm (i.e., the heart beat should be nice and steady). If an irregular rhythm is detected, the client should be referred to a physician before proceeding with any exercise.  If resting blood pressure is greater than 160/100 mmHg, exercise should not be started until it is evaluated and treated by a qualified medical provider.  Know the procedures for obtaining accurate resting heart rates.  At rest, for how long should the exercise physiologist measure heart rate to get an accurate result? 60 seconds  Be able to explain blood pressure, including the systolic and diastolic components.

 Know the classification of blood pressure for normal and stage 2 hypertension.  Know the procedures for measuring blood pressure.

 Know and identify the major waves and segments of the ECG. Know what activity or action of the heart is associated with each one (e.g., P wave associated with atrial depolarization and contraction).  Be able to calculate heart rate using the six-second method, eyeball method, and small box methods.

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 Define and explain resting metabolism (RMR) and know the factors that influence resting metabolic rate.  Know how many calories are in a pound of bodyweight? Know how to use this information to calculate the required calorie reduction to lose 1/2 lb., 1 lb., and 2 lb. per week. There are approximately 3,500 kcal in 1 lb. of body weight.

For example, if an individual wanted to lose 1 lb. per week, he or she would need to decrease daily calorie intake by 500 kcal per day: 3,500 kcal ÷ 7 days/wk = 500 kcals/day  Define and explain total daily energy expenditure (TDEE) and know the factors that influence resting metabolic rate. Lab #6: Assessment of Exercising Physiology  What is the purpose of measuring heart rate during exercise?  Know the procedures for obtaining accurate exercise heart rates. Procedures for Measuring HR:  Use either the radial or carotid arteries when measuring by palpation  When measuring HR manually, take measures for either 10 or 15 seconds and multiply by 4 or 6 to determine HR in beats per minute o 10- or 15-second count is used because HR decreases rapidly when exercise is stopped  When measuring HR with a monitor, make sure the device is properly fitted and working prior to starting exercise.

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Observe the HR for 3-5 seconds and record the most consistent reading  Record the results on the data sheet  During exercise, for how long should you measure heart rate to get an accurate result?  10- or 15-second count is used because HR decreases rapidly when exercise is stopped  What is the reason for this shorter time frame compared with resting HR?  10- or 15-second count is used because HR decreases rapidly when exercise is stopped  Know how to determine the target heart rate zones using the heart rate reserve method. o You need to memorize the formula for this calculation.  Know the normal response of blood pressure during aerobic exercise.

 Define and describe the concept of metabolic equivalents (METs). What is the value of 1 MET?  Metabolic equivalents (METs) are commonly used to compare oxygen use, or energy expenditure, during exercise with resting levels. One MET represents the amount of oxygen used by the body at rest and is equal to:  1 MET = 3.5 mlO 2 ·kg -1 ·min -1  Know how to calculate energy expenditure (kcals/min) using METs. o You need to memorize the formula for the exam and will be asked to calculate the number of calories expended during an exercise session.  kcal·min -1 = (MET level x 3.5 x kg) ÷ 200 Assessment of Aerobic Fitness – Lab #7: Submaximal Testing and Lab #8: Maximal Testing  Know the definition of and basic procedures for assessing cardiorespiratory (aerobic) fitness.  Cardiorespiratory fitness represents the amount of oxygen that can be delivered to exercising muscles to

produce the ATP needed for endurance (or aerobic) exercise. Cardiorespiratory fitness reflects the function and health of the heart, lungs, blood vessels, and muscles. Assessing cardiorespiratory fitness is important for determining endurance exercise performance and developing safe and effective exercise programs.  The most accurate way to determine an individual’s cardiorespiratory fitness and capacity for endurance performance is to measure VO 2max during maximal intensity aerobic exercise. The determination of VO 2max is most accurate when O 2 use and CO 2 production are measured using a metabolic cart (also called open-circuit spirometry)  Know all the tests for cardiorespiratory (aerobic) fitness and the advantages and disadvantages of each, including which tests are recommended or not recommended for specific individuals. Submaximal Exercise Tests for Estimating VO2max Because of the difficulties of directly measuring VO 2max , exercise physiologists have developed a variety of submaximal tests for estimating VO 2max . While these submaximal tests are easier and safer to perform, the downside is the results may be less accurate than directly measured VO 2max . A variety of submaximal tests are available and are based on the relationship between heart rate, exercise intensity (or workload), and oxygen uptake (VO 2 ) during exercise. In this lab, you will learn to perform four submaximal tests for estimating cardiorespiratory fitness (VO 2max ). YMCA Submaximal Cycle Test There are several different protocols for estimating VO 2max using a cycle ergometer. The bicycle offers an advantage over other forms of testing, such as the treadmill and bench stepping, because it is a low-impact activity and doesn’t require as much

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balance and coordination to perform. Also, because the subject is stationary during the test, measurements such as heart rate and blood pressure are easier to perform. The disadvantages of using a bicycle include the fact that bicycling is a less common activity for many people; therefore, muscular fatigue in the legs can influence the results. The bicycle is less portable and more expensive than bench stepping tests. In this lab, you will estimate VO 2max using the YMCA Submaximal Cycle Test . Queens College Step Test There are several different protocols for estimating VO 2max using a bench stepping protocol. The step test offers an advantage over other forms of testing, such as the treadmill and bicycle, because it is an inexpensive and very portable mode of testing. You can also set up more than one bench and test several people at once. The disadvantages of bench stepping include the balance and coordination required to perform the test, as well as putting strain on the knees and lower back. In this lab, you will estimate VO 2max using the Queens College Step Test . Submaximal Treadmill Test There are several methods available for estimating VO 2max from submaximal treadmill exercise. The treadmill offers an advantage over other forms of testing, such as cycling and bench stepping, because walking and jogging are familiar and safe modes of exercise for most individuals. The disadvantages of treadmill exercise include the expense and space limitations associated with the equipment, as well as more difficulty measuring heart rate and blood pressure. Also, the treadmill can be more difficult for older adults or those with balance problems. In this lab, you will estimate VO 2max using the Submaximal Treadmill Test . Rockport One-mile Walk Test In addition to the assessments above, there are several field tests that can be done outside of the laboratory setting and require

very little equipment - these are called "field tests". The Rockport One-mile Walk Test is a walking test indicated for adults between the ages of 18 to 69 years. In this test, individuals walk as fast as possible for one-mile on a 400-meter track. Walking time and heart rate are recorded at the end of the walk and then used to estimate V0 2max. This walking test offers several advantages over the other submaximal tests, including easy access to walking/running tracks for performing the test and minimal equipment. It is also an appropriate test for a wide variety of ages and fitness levels, including those for whom more vigorous exercise, such as running, is not recommended. Some disadvantages include not being an accurate test for younger, more fit and athletic individuals and the longer distance may be difficult for older individuals with low levels of fitness or underlying medical conditions. This test is also not designed for children. Jackson Non-Exercise Test Several equations have been developed to estimate VO 2max based on physical activity levels, along with other variables such as age, body mass index (BMI), and sex. The value of this method is that it does not require exercise testing. The Jackson Non-Exercise Test is a validated and popular method for estimating VO 2max using this non-exercise method. In this method, a physical activity rating (PAR) is assigned based on an estimate of physical activity levels over the previous month. In this lab, you will estimate VO 2max using the Jackson Non-Exercise Test . 1.5 Mile Run Test Because of the difficulty and expense of measuring VO 2max using a metabolic cart and equipment, such as treadmills and cycle ergometers, field tests for estimating VO 2max have been developed. One of the most common tests is the 1.5 Mile Run Test, which requires subjects to complete the distance in the shortest time

possible by running. Ideally, this test is performed on a 400-meter running track. Maximal oxygen uptake (VO 2max ) is estimated using the time achieved during the test. This test is a near-maximal test and is not appropriate for all individuals, especially those with cardiovascular, pulmonary, or orthopedic limitations or diseases that make it unsafe to run and/or perform maximal intensity exercise. All individuals should be screened carefully before participating in this test. This field test (i.e., it can be done outside the laboratory setting) offers several advantages, such as being relatively easy to conduct and not requiring special equipment. Also, the 1.5-mile run can be conducted on several individuals at the same time, which makes it a very time-efficient test when working with larger groups of people, such as athletic teams or fitness classes. Some disadvantages of the 1.5-mile run test include the distance and intensities involved, which may not be appropriate for all individuals, particularly those who are sedentary, have a low level of fitness, or have orthopedic limitations or other underlying health conditions that make running and vigorous-intensity exercise unsafe. An important aspect of this test is pacing, which can be influenced by the subject's motivation and skill level.  Know the criteria for determining VO 2max versus VO 2peak

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Lab #9: Anaerobic Power  Know the definition of anaerobic power and the two metabolic systems involved in the anaerobic production of energy.  Assessment of anaerobic power is important for determining performance in activities and sports requiring high levels of speed and power, such as football, baseball, soccer, hockey, volleyball, and many track and field events. Anaerobic power is defined as the maximal amount of ATP produced using anaerobic energy systems during short- duration, high-intensity exercise. Maximal exercise lasting 5-15 seconds relies on the ATP-PCr system, whereas maximal exercise lasting between 15-90 seconds uses anaerobic glycolysis. Anaerobic glycolysis results in the production of lactic acid. Several tests are used to assess anaerobic power. In this lab, you will learn how to perform three tests of anaerobic fitness.  Know the general duration and sports/activities

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associated with these two energy systems. Football, baseball, soccer, hockey, volleyball, and many track and field events. Maximal exercise lasting 5-15 seconds relies on the ATP-PCr system, whereas maximal exercise lasting between 15-90 seconds uses anaerobic glycolysis.  Know the recommended tests and procedures for assessing anaerobic power. Know which energy system is assessed by each test.  Vertical Jump Test provides a measure of anaerobic power and is helpful in assessing athletes in sports such as track and field, basketball, volleyball, and football. While jumping is influenced by biomechanical factors, it is also an important measure of anaerobic power because the test involves lifting the body using a rapid and explosive movement. The primary metabolic system used is immediate muscle ATP stores. This test does not likely last long enough to use significant amounts of phosphocreatine.  Anaerobic One ‐ Minute Step Test measures anaerobic power and is helpful in assessing anaerobic performance capacity. This is a good assessment for athletes who perform high-speed movements between 30-120 seconds, such as soccer and 400-800 meter running events. This test involves stepping with one leg on a 40 cm bench or platform at a maximal rate for 60 seconds. Because this is a longer test, it relies on anaerobic glycolysis for ATP production and results in high levels of lactic acid. The ATP-PCr system is also used during the first 10-15 seconds.  Wingate Anaerobic Cycling Test is one of the most popular tests for assessing anaerobic power. This test can measure several components of anaerobic fitness, including peak anaerobic power, mean anaerobic power, and the

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fatigue index. Peak power is determined as the highest power achieved during the 30-second test, while mean power is the average power over the entire 30 seconds. Because this test involves a 30-second, all-out effort it measures both the ATP-PCr and anaerobic glycolysis energy transfer systems. Since peak power usually occurs in the first 5-10 seconds, it likely relies mostly on the ATP-PCr system. Mean anaerobic power occurs over the entire 30 seconds of the test; therefore, is a good assessment of the glycolytic system. This test results in high levels of lactic acid production.  Know which tests result in lactic acid production Step test and wingate cycling test Lab #10: Critical Speed  Know the definitions and understand the concepts of critical speed (CS) and D’. The aerobic component measured (CS) represents the metabolic rate that results in a “wholly-oxidative” energy system in which the rate of lactate production in the muscle is matched by its rate of clearance. Meaning, CS is a speed that can theoretically be performed without exhaustion and represents the maximal steady state for lactate and oxygen uptake. The anaerobic component is represented as D’, or the finite capacity for running speeds above CS. The final exam will consist of 30 multiple-choice questions. You will need to your computer and a calculator to the exam as you will take the exam in Canvas.

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Heart Rate & Blood Pressure Skills Checkoff Following the final exam, you will work with a lab partner to complete a checkoff on your skills for measuring and interpreting heart rate and blood pressure. For the checkoff, you are required to perform and explain these assessments using the four P's: 1. Purpose of the assessment 2. Preparation of client to perform the assessment accurately 3. Procedures to perform the assessment 4. Professionalism in your presentation of the information This is a pass or fail checkoff. If you fail the checkoff, you will repeat it during the Lab #13 Skills Check Practice.

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Lab 12 Final Exam Study Guide

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