There is a decrease in multiple physiological processes in humans due to natural aging
that occurs. The decrease can cause a decline in strength, cardiorespiratory fitness, muscle mass,
and functional fitness which can all cause a depleted quality of life. Muscular fitness and quality
of life over our lifespan have been profoundly researched. There are recent studies that indicate
how implementing a healthier lifestyle can drastically reduce the effects that aging has on the
human body. Muscular fitness development has many benefits on the body such as improving
bone mineral density, mental health, activities of daily living, and lean body tissue; all of these
items listed would have a major impact on the elderly population. It is also recognized that
adding a combination of aerobic exercises and strength training has a huge improvement for
cardiorespiratory and neuromuscular function. As fitness professionals, it is vital that the
programs we develop have various training programs based upon their age and fitness levels.
There are various types of testing that can be used; however, the participants need to be
prescreened and examined for their cardiovascular endurance, muscular endurance, and muscular
strength. The Wisdom Master’s Athletic Club in Smithville wants an analysis of their members
that partake in geriatric cycling and running. During this analysis, the participants will be
evaluated, and recommendations will be given to help improve their performance and training.
The test that will be utilized are the arm curl test, Balke protocol, and the six-minute walking
test.
The Balke protocol is a way to assess cardiorespiratory fitness by using the treadmill
(Gibson et al., 2019). This protocol has be known to be best for individuals that are low risk.
While performing the Balke protocol, the treadmill will be at a 0% incline and the individual will
be walking at 3.0 mph (or slower). For this specific population, the warm-up will be more than
three minutes, with an initial intensity to maintain a continuous speed, and then the grade will
increase to 2% then an additional 1% each minute beginning at minute two (Gibson et al., 2019).
The clients VO2 max will be estimated by using the prediction equation (Gibson et al., 2019).
This test will use the data to show us each clients cardiovascular endurance.
In order to assess muscular strength and endurance, the arm curl test is a great tool to
measure upper body strength. The items needed to perform this test are a stopwatch, a straight
back chair, a five-pound dumbbell for women and for men an eight-pound dumbbell. The client
will sit in the chair with the feet on the floor and back up against the chair, while curling the
dumbbell; it’s important to fully flex the elbow before returning to the beginning position.
During the arm curl test, the client will perform as many curls as they can within a thirty-second
timeframe. Scoring is determined by counting the repetitions and then determining their
percentile score based off of a ranking chart (Gibson et al., 2019). For physically active older
adults, the arm curl tests scores were considerably higher than those of sedentary older adults
(Gibson et al., 2019).
Lastly, the six-minute walking test can be utilized for clients that do not have access to a
treadmill. This test will assess the cardiorespiratory endurance of the clients and will provide an
estimate of their VO2 max. Performing this test requires tape or chalk to verify the walking area.
The clients will walk as quickly as possible around the marked off area for a total of six minutes
and the number of laps they walk will be noted on a piece of paper. This test identifies the
expected decline within performance of different age groups. It is important to monitor the
clients during this test for overexertion, and if they are showing signs of overexertion have them
walk in place to cool down for one minute (Gibson et al., 2019).
Older adults have more opportunities to partake in activities such as weightlifting and
marathon running compared to the past (Haff & Triplet, 2016). Because the population of men
and women over 65 is steadily growing, it is important to have various types of exercise that they
can participate in and enjoy improving their life and health. The Wisdom Master’s Athletic Club
will be able to have a more thorough analysis of their current members by conducting the tests
above. By looking at the data provided to them, they will be able to improve their training
programs provided to their clients different fitness levels.
References:
Haff, G. G. & Triplett, N. T. (2016). Essentials of strength training and conditioning(4th
ed.). Champaign, IL: Human Kinetics.
