Exercise Science

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Exercise Science

• Exercise Testing

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Exercise Testing

• Why Perform Exercise Testing?
• Assess current levels
• Aid in prescription
• Identification of need
• Establish goals
• Evaluate progress

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Exercise Testing

• What Should Be Tested?
• Cardiovascular (resting exercise)
• Muscular Endurance
• Muscular Strength
• Flexibility
• Body Composition

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Exercise Testing

• Cardiovascular (resting)
• Resting Heart Rate (RHR)

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Exercise Testing

• Cardiovascular (resting)
• Resting Blood Pressure

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Exercise Testing

• Cardiovascular (exercise)
• All Field Test Sub-maximal (85 Heart Rate
  Reserve)
• Rating Perceived Exertion (RPE)
• 3 Minute Step Test
• Bike Tests
• Treadmill Tests
• 1½ Mile Walk/Run
• 12 Minute Walk Run
• Rockport Walking Test

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Exercise Testing

• The Karvonen Method
• Step 1 Figure out Predicted Maximum Heart Rate
• 220 - Your Age __________
• Example Joe, 25 years old
• 220 - 25 195beats/minute

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Exercise Testing

• Step 2 Determine your Resting Heart Rate
• Seated, find your pulse either using the carotid
  artery in the
• neck or the radial artery in the lower arm.
• Count the number of beats you feel in one minute.
• Resting Heart Rate __________
• Example Joe
• 60 beats/minute Resting Heart Rate

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Exercise Testing

• Step 3 Insert both of the above results in
  the Karvonen formula.
• Predicted Maximum Heart Rate - Resting Heart
  Rate (.85) Resting Heart
• ___________ Sub-max Cut off
• Example Joe
• 195-60(.85)60 Sub-max Cut off
• Sub-max Cut off
• 195 - 60 135 135 (.85) 114.75
• 114.75 60 174.75 or 175 beats/min

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Exercise Testing

• Borg Scale of Perceived Exertion
• Maximum Exertion (maximal)
• 10 Very Very Hard (strong)
• 9 .
• 8 .
• 7 Very Hard (strong)
• 6 .
• 5 Hard (strong)
• 4 Somewhat Hard (strong)
• 3 Moderate
• 2 Light (weak)
• 1 Very Light (weak)
• 0.5 Very Very Light
  (weak)
• 0 No Exertion (Not

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Exercise Testing

• Muscular Endurance
• Push-up Test
• 1 Minute Sit-up Test
• Abdominal Crunch Test
• Bench Press Test 60bpm, 35lbs (women) 80lbs
  (men)

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Exercise Testing

• Muscular Strength
• Isometric Strength Tests
• Isokinetic Strength Tests
• Dynamic Strength Tests
• 1 Repetition Maximum
• Predicted 1 Repetition Maximum

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Exercise Testing

• Flexibility
• Sit Reach Test
• Straight Leg Test
• Trunk Extension Test
• Back Scratch Test

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Exercise Testing

• Body Composition
• Hydrostatic Weighing
• Calipers
• Bio-Impedance
• Body Imaging

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Exercise Testing

• Body Composition Cont
• Body Density (see Formula)
• Body Mass Index (BMI)
• BMI Weight(kg)
• Height(m2)
• Example Joe
• weight lbs 165lbs 2.2 73kg
• Height in 68in x 2.54 100 1.727 or 1.73m
• 73kg (1.73m)2 BMI 24
• 73kg 2.99m2 24.4147kg/m2 Rating Desirable

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Exercise Testing

• Body Composition Cont
• Waist to Hip Ratio
• Android Obesity High Waist/Low Hips
• Gynoid Obesity Low Waist/High Hips
• Example Joe
• Waist 31in
• Hips 38in 31in 38in .81578 waist/Hip

Waist to Hip Ratio Chart Waist to Hip Ratio Chart Waist to Hip Ratio Chart
Male Female Health Risk Based Solely on WHR
0.95 or below 0.80 or below Low Risk
0.96 to 1.0 0.81 to 0.85 Moderate Risk
1.0 0.85 High Risk
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Exercise Testing

• Body Composition Cont
• Ideal Body Weight LBM .
• 1-Desired age Body Fat
• Example Joe
• Weight 175lbs LBM 175lbs 35lbs 140lbs
• BF 20
• Fat Mass 35Lbs 140lbs 164.7lbs (165Lbs)
• DageBF 15 1 - .15

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Exercise Testing

• Consultation
• Review Results
• Needs
• Wants
• Goals
• Availability
• Prescription of Exercise
• Follow-Up Testing ACE 4 to 12 Weeks
• (8 to 10 weeks)