what is the purpose of measuring resting heart rate?
to examine the stress placed on the cardiovascular system at rest to provide the body with oxygen and nutrients
what are the steps of measuring resting heart rate? (3)
- ask the subject to lay flat on their back
- wait several minutes to allow their heart rate to relax and stabilize
- measure heart rate using the carotid, radial, and sternal method
how do you measure resting heart rate using the carotid method?
- position your index and middle finger over the carotid artery (the neck area)
- start the stopwatch and the first heartbeat should be counted as “0”
- count the number of beats over a 15 second interval and multiply the number by 4 to convert it to BPM
how do you measure resting heart rate using the radial method?
- position your index and middle finger over the radial artery below your wrist
- start the stopwatch and the first heartbeat should be counted as “0”
- count the number of beats over a 15 second interval and multiply the number by 4 to convert it to BPM
how do you measure resting heart rate using the sternal method?
- position the stethoscope over the sternum or just to the left of the 2nd intercostal space
- start the stopwatch and the first heartbeat should be counted as “0”
- count the number of beats over a 15 second interval and multiply the number by 4 to convert it to BPM
what is the purpose of measuring body mass index (BMI)?
to categorize one’s relative health risks based on height (meters) in relation to weight (kg) carried within the body
what are the steps for measuring BMI? (5)
- ask subject to remove their shoes
- stand under the standiometer with feet together facing forward
- take in a deep breath and lower the horizontal bar to the top of the head
- reading is in cm; metres is needed
- divide number by 100 - step on the scale and calculate weight
- reading is in lbs; kg is needed
- multiply number by 2.2 - calculate BMI
- BMI = weight(kg)/height(m) squared
what is the purpose of measuring waist to hip ratio?
to examine the ratio of circumference measure between the hip and waist to categorize health risks based on the location of adipose tissue
what are the steps in measuring waist to hip ratio? (5)
- ask the subject to stand in king tut (arms crossed hands on shoulders) with their feet together
- ask the subject to hold the end of measuring tape at their waist
- measuring the waist:
- measure the narrowest point between the bottom of the rib cage and iliac crest
- ask subject to inhale and take measurement - measuring the hip:
- measure the maximal gluteal protuberance - determine waist to hip ratio (WHR)
- WHR = waist girth (cm)/hip girth (cm)
what are the 5 BMI rating categories?
- underweight: < 18.5
- normal: 18.5-24.9
- overweight: 25.0-29.9
- obese: 30.0-39.9
- extremely obese: > 40.0
what is the purpose of the anaerobic shuttle?
to assess the capacity of the anaerobic system to produce energy through examining decay in speed (m/s) through intermittent repeated sprinting
what are the distances of the anaerobic shuttle run?
5 metres, 10 metres, 20 metres
what are the steps of completing the anaerobic shuttle? (5)
- on “go”, run to the 5 metre point then back to the start line
- immediately turn and run to the 10 metre point and back to the start line, then out to the 20 metre point and back to the start line
- once back at the start line, record time it took to complete the shuttle and start the 15 second recovery
- after recovery, complete another shuttle until fatigued or till 6 are completed
- Record the fatigue index
for the anaerobic shuttle run, how do you measure the fatigue index?
if 6 are completed:
- FI = ave x (slowest - fastest)
if less than 6:
- FI = ave x (slowest - fastest) x (6/# shuttles completed)
what is the purpose of the yoyo intermittent recovery test?
to assess the power of the aerobic system to produce energy through examining the max distance covered during a graded maximal exercise test
what are the steps of the yoyo intermittent recovery test? (5)
- at the start signal, run to the 20 metre mark by the 1st beep sounds and then run back to the start line before the next beep
- once shuttle is completed, there is a 10 second rest period
- go back and forth until unable to keep up the pace
- each shuttle is denoted by a single beep; each level by a triple beep
- each participant is given a first warning when they fail to make it back to the start line before the beep, they may continue till they fail a second time
what is the purpose of the bench press?
to estimate the max amount of weight (lb) that can theoretically be pushed once during bench press exercise
what are the steps of bench press? (3)
- put your feet flat on the floor and create a neutral spine
- perform as many repetitions as possible
- have a spotter on each side of the bar at all times
what is the baechle (2000) equation?
weight (lbs) x [ 1 + (0.033 x # of reps) ]
what is the purpose of calculating vertical jump?
to calculate lower body power (watts) using jump height from a stationary position
what are the steps of calculating vertical jump?
- determine reach height by calculating the height marked in red + number of slides reached while standing
- set vertec according to estimated jump height
- stand with the outside of your shoulder just under the slats ad bring your arms down and back into a semi-squat
- count 1, 2, 3 out loud and jump up and bring arms up and try to push as many slats to the side as possible
- use the rod to move contacted slats out of the way
- complete 3 jumps with 1 minute rest between
- subtract reach height from jump height to get vertical jump height
- convert vertical jump height from inches to cm & determine rating
what is the calculation to determine vertical jump height?
leg power (watts) = (60.7 x vertical jump height(cm) ) + (45.3 x weight(kg) ) - 2055
what is the purpose of measuring push ups?
to examine upper body muscular endurance through performing max number of push-ups without breaking form/tempo
what are the steps to measure push ups? (5)
- hands should be pointing forward and under the shoulders and back must be straight at all times
- you must push up to a straight arm position returning to a chin to the mat position without stomach or thighs touching
- breathing should be maintained throughout with an exhale on upward phase
- the max # performed consecutively without rest is counted as the score
- test is terminated when technique breaks down or participant is straining a lot
