project

AL 3500 Assessment Project

Instructions:

The purpose of this project is to provide students with an experiential learning activity that combines course content with professional application. This project will allow you to assess the 5 components of fitness as well as make an educated professional assessment of fitness for your client. To complete the project, enter the basic demographic information and then complete the testing for each section. Please pay attention to the instructions for each section as some you get to select a single test from the section and some you must complete all tests in the section.

For each section, you will administer the test, determine the rating category using the provided charts and calculations, and complete a 1-paragrah write-up summary for this component. The write-up summary should include general information about how the client performed in this category, exercises that could be used to improve results in this category, and anticipated results for the client if this area is improved.

After completing testing on all 5 components of fitness, provide a comprehensive fitness evaluation (think of having to discuss test results with the client). In this evaluation, what are the positive aspects that we learned from the testing, what areas need work and maintenance, and what are primary concerns with the results. In this section, you can talk about some of the dangers of specific areas. Additionally, come up with a set of 5 goals for this individual to work on over the next 8-weeks. Finally, answer the questions at the end of the document as you reflect on what you found.

All assignments must be submitted as a Word Document into Canvas by the assigned date.

I. Demographic Data for your client

Complete the following Demographic Data for your client:

Age
Height
Weight
On a scale of 1-10, how would your client rate their fitness level:

II. Cardiovascular Endurance

a. Select One (1) of the following tests for your client. Available options include:

i. Rockport Walk Test

ii. Astrand Treadmill Test

iii. Harvard Step Test

iv. 12-min Run Test

b. Following the instructions, determine the appropriate score and rating category (Excellent, Average, Poor, etc.)

c. Complete 1-paragraph write up discussing results

1-paragragh Summary Write-up:

Test: Rockport Walk Test

Method:

1. Using any available terrain

2. Walk as fast as possible for one mile

3. After exactly one-mile stop

4. Take Heart Rate immediately after the completion of the mile.

5. Calculate the heart rate into bpm

6. Time is calculated to the nearest hundredth of a minute. Ex: a time of 12 minutes and 30 seconds would be calculated as 12.50 minutes. To do this, divide the seconds by 60.

7. Use the appropriate formulas to calculate an estimated VO2max.

Estimated Oxygen Consumption:

BM = Weight in lbs. ____________

T = time in minutes ___________ Seconds __________ /60 = _______._______ Ex. (T=9.57)

Ex. 16 minutes and 32 seconds

16 minutes. 32/60 seconds

16 minutes. 53 seconds

Time = 16.53

HR = Heart Rate in bpm ________

Males

VO2max = 88.768 + (8.892 – (0.0957 x BM)) – (1.4537 x t ) – (0.1194 x HR ) VO2 = ______________

Females

VO2max = 88.768 – (0.0957 x BM ) – (1.4537 x t ) – (0.1194 x HR ) VO2 = ______________

	Males	Females
Excellent	>62	>53
Very Good	62 – 56	53 – 48
Good	51 – 55	47 – 43
Average	50 – 45	42 - 38
Fair	44 – 38	37 - 33
Poor	37 – 32	32 - 28
Very Poor	<32	<28

Test: Astrand Treadmill Test (Cardiovascular Endurance)

The purpose of the test is to determine an individual’s cardiovascular endurance or VO2 max.

Method:

1. This test is performed on a treadmill.

2. The Astrand protocol consists of constant running of 5 mph. After an initial 3-minute run at 5mph, the incline/grade of the treadmill will be increased 2.5% every 2 minutes until exhaustion.

3. When the participant cannot continue, Stop the treadmill, and record the time.

TIME: _____________________

4. Convert the total time in minutes and fractions of a minute.

T = time in minutes ___________ Seconds __________ /60 = _______. _______

Ex. (T=9.57)

Ex. 16 minutes and 32 seconds

16 minutes. 32/60 seconds

16 minutes. 53 seconds

Time = 16.53

5. Calculate VO2 max estimate: VO2max = (time x 1.444) + 14.99

VO2 max estimate: ___________________

	Males	Females
Excellent	>62	>53
Very Good	62 – 56	53 – 48
Good	51 – 55	47 – 43
Average	50 – 45	42 - 38
Fair	44 – 38	37 - 33
Poor	37 – 32	32 - 28
Very Poor	<32	<28

TEST: HARVARD STEP TEST

How to conduct the test

The Harvard Step Test is conducted as follows:

1. Step up on to a standard gym bench once every two seconds for five minutes (150 steps) or until exhaustion. Exhaustion is defined as when the athlete cannot maintain the stepping rate for 15 seconds.

2. One minute after finishing the test take your heart rate (bpm) for 30 seconds- Pulse 1

3. Two minutes after finishing the test take your heart rate (bpm) for 30 seconds- Pulse 2

4. Three minutes after finishing the test take your heart rate (bpm) for 30 seconds- Pulse 3

5. IF YOU USE A HR MONITOR, You will need to divide the HR in half to get a 30 second pulse

6. Use the calculator below to determine your level of fitness

The objective of this test is to monitor the development of the athlete's cardiovascular system.

· Equipment required: Step or platform 16-20 inches high

· Scoring: The score is equal to (100 X test duration in seconds) divided by 2 X (total heartbeats in the recovery periods).

HARVARD STEP TEST RESULTS SHEET

1. Time of Exercise: Seconds ____300__________ X 100 = ___30,000_______

2. 1st pulse count (A) ________________

2nd pulse count (B) ________________

3rd pulse count (C) ________________

Add A, B, C to get total: ________________ X 2 = ________________

3. Divide the total of #1 by the total of #2 to get a total of ________________

4. The total of #3 indicates a Harvard Step Test Score of ________________

5. The score indicates a cardiovascular rating that is ________________

Score Cardiovascular Rating

> 90 Excellent

80-89 Good

65-79 High average

55-64 Low average

< 55 Poor

TEST: 12-Minute Run Test

Method:

1. Run as far as possible in 12 minutes on any level terrain

1. The only measurement you will need to take is distance. The distance measurement will be measured in hundredths of a mile.

EX. 1.25, 1.50, 1.60 etc.

1. It will be very important to remember exactly where you are and how many laps you have run to determine distance. Any miscalculations here will severely affect the test.

Estimated Oxygen Consumption:

Distance in Miles: _______________

Calculation:

VO2 = ( Distance _______ - 0.3138 ) / 0.0278

VO2 = ____________________

Males Females

Excellent >62 >53

Very Good 62 – 56 53 - 48

Good 51 – 55 47 – 43

Average 50 – 45 42 - 38

Fair 44 – 38 37 - 33

Poor 37 – 32 32 - 28

Very Poor <32 <28

III. Muscular Strength (1 Rep Max, 3 Rep Max, or 5 Rep Max)

a. Select either the Flat Bench Press or Seated Leg Press exercise.

b. You may choose to perform this test as a 1RM, 3RM, or 5 RM

c. After a short warm-up, the client will select a weight to perform the activity.

d. The weight of the exercise should be increased until the client is unable to physically or safely perform the activity for the desired number or repetitions. (Wait a minimum of 90 seconds in between attempts).

e. If 3RM or 5 RM are used, use the calculation below to calculate 1RM

1RM Result: (weight and Category Rating)____________________________

What exercise was used:____________________

How to calculate 1RM from 5RM?

5RM: __________________/ 0.87 = 1RM is approximately 85-87% or your 1RM. Your 3RM is approximately 87.5-90% of your 1RM. Your 2RM is approximately 90-92.5% of your 1RM. The higher the RM (Rep Max) you're using, the less accurate your predictions will be for your 1RM.

Bench Press (Male)

AGE	Beginner	Novice	Intermediate	Advanced	Elite
20	101	150	211	284	363
25	103	154	217	291	372
30	103	154	217	291	372
35	103	154	217	291	372
40	103	154	217	291	372
45	98	146	206	276	353
50	92	137	193	259	331

Bench Press (Female)

AGE	Beginner	Novice	Intermediate	Advanced	Elite
20	37	67	109	159	217
25	38	69	111	164	223
30	38	69	111	164	223
35	38	69	111	164	223
40	38	69	111	164	223
45	36	66	106	155	211
50	34	62	99	146	198

Leg Press (Male)

AGE	Beginner	Novice	Intermediate	Advanced	Elite
20	186	315	486	695	929
25	191	323	499	713	953
30	191	323	499	713	953
35	191	323	499	713	953
40	191	323	499	713	953
45	181	306	473	677	904
50	170	288	444	635	849

Leg Press (Female)

AGE	Beginner	Novice	Intermediate	Advanced	Elite
20	88	177	302	460	643
25	91	181	310	472	659
30	91	181	310	472	659
35	91	181	310	472	659
40	91	181	310	472	659
45	86	172	294	448	625
50	81	162	276	421	587

What do the strength standards mean?

Beginner	Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice	Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate	Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced	Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite	Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

1-paragragh Summary Write-up

https://strengthlevel.com/strength-standards/bench-press

https://strengthlevel.com/strength-standards/sled-leg-press

IV. Muscular Endurance

a. For this section, complete both the Push-up and Curl-up tests

PUSH UP TEST FOR MUSCULAR ENDURANCE

The push-up test is a basic fitness test used by coaches, trainers and athletes to assess upper body fitness and to monitor progress during strength and fitness training. This simple test helps you compare your own upper body muscular endurance to others of your age and gender, and track your fitness program over time.

Standard Push up Test (Males)

· Perform a short warm up before performing any fitness testing.

· Begin in a push up position on hands and toes with hands shoulder-width apart and elbows fully extended.

· While keeping a straight line from the toes, to hips, and to the shoulders, lower your upper body until your elbows bend to 90 degrees

· Push back up to the start position.

· That is one rep.

· Continue with this form and complete as many repetitions as possible without breaking form.

· Record the total number of full pushups completed.

Modified Push up Test (Females) A modified version of the test is used for women, who tend to have less relative upper body strength than men. The test is conducted in the same way as above, but uses a modified, "on the knee" push-up position.

· Perform a short warm up before performing any fitness testing.

· Begin in a modified push up position, on the hands and knees with hands shoulder-width apart and elbows fully extended.

· Drop the hips, and move the hands forward until you create a straight line from the knees to the hips, and to the shoulders.

· While keeping a straight position from the knees to the shoulders, lower your upper body so your elbows bend to 90 degrees.

· Push back up to the start position.

· That is one rep.

· Continue with this form and complete as many repetitions as possible without breaking form.

· Record the total number of full modified pushups completed.

How to Score Your Push Up Fitness Test Results

After your complete the test, compare your results to the norms and recommendations for your age and gender with the following table. To assess your training progress, you can do the push-up test every 8 to 12 weeks.

Source:

McArdle W.D. et al, Essentials of Exercise Physiology, 2000, 2006. Published by Lippincott Williams & Wilkins.

Push Up Fitness Test Results

Men	Age: 20-29	Age: 30-39	Age: 40-49	Age: 50-59	Age: 60+
Excellent	54 or more	44 or more	39 or more	34 or more	29 or more
Good	45-54	35-44	30-39	25-34	20-29
Average	35-44	24-34	20-29	15-24	10-19
Poor	20-34	15-24	12-19	8-14	5-9
Very Poor	20 or fewer	15 or fewer	12 or fewer	8 or fewer	5 or fewer
Women	Age: 20-29	Age: 30-39	Age: 40-49	Age: 50-59	Age: 60+
Excellent	48 or more	39 or more	34 or more	29 or more	19 or more
Good	34-48	25-39	20-34	15-29	5-19
Average	17-33	12-24	8-19	6-14	3-4
Poor	6-16	4-11	3-7	2-5	1-2
Very Poor	6 or fewer	4 or fewer	3 or fewer	2 or fewer	1 or fewer

PUSH UP SCORE: __________________ CATEGORY: ____________

CURL UP TEST FOR MUSCULAR ENDURANCE

How to Perform the Curl Up Test (Crunches)

· Be sure to use a proper breathing technique when performing this test. Step 1: Remember to Breath. You should not be turning any strange colors during this test! Step 2: The most common method of breathing is counting aloud during the test or concentrating on inhaling on the way down and exhaling on the way up.

· Lie in the supine position (on your back) with your knees bent at 90 degrees.

· The arms should be at your side fully extended. Place a piece of tape at the tips of the fingers and then another piece of tape 8 inches away.

· Curl the body up until your fingertips reach the second piece of tape.

· Count the number of repetitions you can perform without pausing.

How to Score Your Curl Up Fitness Test Results

After your complete the test, compare your results to the norms and recommendations for your age and gender with the following table.

Curl Up Fitness Test Results

Men	Age: <35	Age: 35-44	Age: 45+
Excellent	60	50	40
Good	45	40	25
Poor	30	25	15
Very Poor	15	10	5
Women	Age: <35	Age: 35-44	Age: 45+
Excellent	50	40	30
Good	40	30	15
Poor	25	15	10
Very Poor	10	6	4

CURL UP SCORE: _________________ CATEGORY: ________________

1-paragragh Summary Write-up

V. Flexibility

a. Complete the following test

I. Sit and Reach

Equipment: Yard stick, Ruler, or tape measure (this test measures in Centimeters (cm)

1. Tape the yardstick/tape measure to the floor at the 15 cm mark. This mark of 15 cm represents the foot-line for this test.

2. After a short warm-up, remove the shoes, and extend the legs, placing the feet flat about 10-12 inches apart at the foot-lime mark.

3. Place one hand on top of the other and slowly bend forward with the head down, reaching as far as possible. (If you cannot keep the legs straight, this you can have someone hold them down).

4. When determining your score, you record the farthest distance you are able to hold for 2 SECONDS!!!!!!!

5. Record the distance of the reach to the closest cm.

6. Participant performs a second and third trial and can flex and relax legs between trials.

7. You record the best of three trials for interpretation using the information found on the side of the box or in your lab manuals.

	MEN (cm)	Women (cm)
Super	>27	>30
Excellent	17 to 27	21 to 30
Good	6 to 16	11 to 20
Average	0 to 5	1 to 10
Fair	-8 to -1	-7 to 0
Poor	-19 to -9	-14 to -8
Very Poor	< -20	< -15

SIT and REACH SCORE: __________________ Category: _____________

1-paragragh Summary Write-up

VI. Body Composition

a. There are 2 parts to this section. Part 1 requires you to complete two basic body composition tests. Although neither of these are high quality tests, they are very commonly used across the US. Part 2 requires you to complete a food log and calorie count for one day. This info will be important for the question portion. :)

I. PART 1: Complete the Waist-to-Hip Ratio & BMI calculations

1. Waist-to-hip

A measurement of trunk circumference to estimate body composition

Method: take two measurements:

How to take the measurements:

Waist: This is a measurement of the total

distance around the waist. To obtain the

measurement, start approximately ½-1 inch

above the navel (belly button) and measure

the distance around the body.

Hips: This is basically a measurement of

the largest distance around the buttocks.

This Measurement will begin on the hip and

go entirely around the body. The measuring

tape should cross the pubic area in the

front of the body as a reference in order

not to have the tape too high or too low.

SEE DIAGRAM

1. measurement of the mid-waist: _________________

2. Measurement of the hip: _________________

3. Calculate: (#1 divided by #2): ________________

4. See chart below to determine your Disease risk related to obesity: ___________

2. Body Mass Index:

The BMI is a weight to height ratio

Method: Two measurements

1. Weight ___________lbs. /2.2 = _______________wt in Kg

2. Height ___________in. /39.37= _______________ht in meters

3. Calculate: Kg/Meters^2 ________________ BMI

BMI Classification from Chart Below: ___________________

II. FOOD LOG AND CALORIE COUNTING

Ok, so here is the deal. Almost everyone I have ever worked with underestimates the amount of food they intake in a day. What I mean by this is that most people have no clue as to how many Calories are in the foods they eat. Most people understand that they should consume somewhere around 2000 calories in a day. Well for this portion of the project, let’s find out a little bit more about our client.

Food Log: this is a one day food log that will be used for calculations. So what to do:

a. You will record everything that you consume in a 24-hour period starting from when you wake up until you go to sleep. Everything that makes it to the stomach is recorded. When making your food log, pay attention to size, ounces, etc. Include food log in the space below.

Food	Calories

*Add rows as needed

b. Go online and find some internet calorie counters. They are easy to find and are free. You can even find IPhone Apps that will do this. As best as you can, break down your daily calorie intake. If you are eating in, you are not going to find Turkey Sandwich in the calorie counter. You should break it down into 2 slices of bread, 3 oz of Turkey, etc. Eating out is worse for you but easier to calculate the calories. There are multiple websites that will give you fast food calories! This will take some time so plan accordingly. Include the calorie per item in the food log above.

c. Calculate total caloric intake for this day: ___________________

2. Calculate your BMR (Basal Metabolic Rate): BMR is the number of calories that your body needs to function at the most basic level. It is what you would burn if you sat on the couch all day and watched TV.

Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)

4. So for you personally, what does your food log indicate for you? Are you gaining or losing?

1-paragragh Summary Write-up

VII. Comprehensive Assessment, Advice, & Goals

a. In this section, put all of the pieces together. What are the positive aspects that we learned from the testing?

b. What areas need work and maintenance?

c. What are primary concerns with the results?

d. Come up with a set of 5 goals for this individual to work on over the next 8-weeks.

VIII. Questions

Questions :

1. Describe a scenario in which you would rather use the walk test over the run test for cardiovascular endurance testing?

2. For this question, it will depend on the previous answers from the Body Composition section. If you ate an excess of calories (more than your BMR) then use your calculated number. If you ate a deficient number of calories, pretend you had an excess of 100 and perform the following calculations.

If you wanted to work out to lose the extra calories you consumed, how many miles would you have to run to burn those extra calories? How many miles would you have to run to burn those extra calories and lose 1 pound of fat in a week? (For this calculation, you will do the following:

BMR: ______________ x 7 = (a) ________________

Daily consumption: __________________ x 7 = (b)_______________

Total Weekly Difference that must be burned by exercise to maintain my current weight:

(b) – (a) = ____________________(c)

Net Calories Burned per mile = (weight in pounds) x 0.63 = _________________ (d)

Number of Miles to make up the calorie consumption difference:

(c) ÷ (d) = ______________(e)

Number of Miles to burn 3500 calories for 1 pound of Body Fat:

3500 ÷ (d) = _______________ (f)

Total Number of Miles to run per week to lose 1 pound with current eating habits:

(e) + (f) = ____________

For most people this is quite a reality check! However, this would be the distance you would need to run if this was the only type of exercise you perform all day. But you should have other means of exercise such as walking, activities of daily living (cleaning, household chores, etc) , etc.

To get a better assessment of how much exercise you need to lose 1 pound of fat, it will depend on your activity level. If you are inactive, your number is your number. If you are active divined the number by 2. This will give you a better idea of the weekly total number of miles you need to run in each week to burn 1 pound of fat. (and why running is not a preferred exercise for weight loss).

3. So realistically, how many pounds of fat can someone lose in a week?

1. To lose more, what has to happen?