2014

Exercise Testing and

Prescription Measurements of Addy Cramer

Joost den Hollander

April 27th

2014

Teacher: Nuno Pimenta

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Table of contents

1. Introduction 2

2. General information 2

3. Risk assessments 3

4. Postural and functional screening 6

5. Body composition 7

6. Cardiorespiratory fitness 8

7. Muscle endurance 9

8. Conclusion and recommendations 10

Reference list 11

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1. Introduction

In this report attention will be paid to the measurements of Addy Cramer. In the first chapter you can find

some general information about Addy. After this the risk assessment will be present followed by body

composition and postural and functional screening. At the end you’ll find a chapter with cardiorespiratory

fitness assessments (VO2 max., maximum heart rate), followed by some muscle endurance tests and a

conclusion with recommendations.

2. General Information

Name: Addy Cramer

Age: 21

Gender: Female

Weight: 64,1 kg

Height: 166 cm

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3. Risk assessments

Before somebody starts an exercise program it is recommended to do a risk assessment to determine the

safety or possible risk of exercise. Addy filled in the ´PAR-Q & YOU´ and the ‘RISK ASSESSMENT

AND CLASSIFICATION’.

PAR-Q AND YOU Being physically active is very safe for most people. Some people, however, should check with their

doctors before they increase their current level of activity. The PAR-Q has been designed to identify the

small number of adults for whom physical activity may be inappropriate or those who should have

medical advice concerning the type of activity most suitable for them. (Par-Q, 2014)

Answer yes or no to the following questions:

1. Has your doctor ever said that you have a heart condition and that you should only do physical

activity recommended by a doctor?

2. Do you feel pain in your chest when you do physical activity?

3. In the past month, have you had chest pain when you were not doing physical activity?

4. Do you lose your balance because of dizziness or do you ever lose consciousness?

5. Do you have a bone or joint problem that could be made worse by a change in your physical

activity?

6. Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or

heart condition?

7. Do you know of any other reason why you should not do physical activity?

As you can see at the picture on the next page Addy answered all the questions with NO. This means that

Addy can be reasonably sure that she can:

* Start becoming much more physically active – begin slowly and build up gradually. This is the safest

and easiest way to go.

* Take part in a fitness appraisal – this is an excellent way to determine your basic fitness so that you can

plan the best way for you to live actively. It is also highly recommended that you have your blood

pressure evaluated. If your reading is over 144/94, talk with your doctor before you start becoming much

more physically active.

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RISK ASSESSMENT AND CLASSIFCATION

This test is designed to find out whether the client has underlying diseases or risk factors. The client must

indicate if he recognizes one or more signs and/or symptoms. On the basis of these answers the client will

be placed in low, moderate or high risk for doing physical exercise.

Addy did not recognize any of these signs and symptoms so she will be placed in low risk.

That means that she can do physical exercises without any impediments.

See the pictures below for the questionnaire.

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4. Postural and Functional Screening

To find out if Addy has some postural abnormalities I did with her the postural and functional screening

test. In this this test I measured static screening, her mobility and stability and did a gait checking.

Generally everything was ok. Addy has an excellent mobility and a good stability. However, at the static

screening has been shown that Addy has some valgus-knees and a slightly hyper lordosis in her lumber

spine alignment.

At last Addy need some compensation with her legs while she is doing core stability exercises.

See the pictures below for the complete postural and functional screening test.

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5. Body Composition Assessment

To get a better view of Addy’s health we measured her body composition. This is including:

* Calculation of body density

* Calculation of % body fat

* Body Mass Index

* Body Adiposity Index

* Waist-to-hip ratio (WHR)

* Waist-to-height-ratio (WHtR) Calculation of body density

Σ 3SKF = 16 (skinfold triceps) + 20 (skinfold suprailiac) + 15 (skinfold abdominal) = 51

Body density: 1.089733 – 0.0009245 x 51 + 0.0000025 x 51^2 – 0.0000979 x 21 = 1.047427

Calculation of % body fat

%Body fat: [(4.95 / 1.047427) – 4.50] x 100 = 22.59 %

Body Mass Index

Body Mass Index: 64,1 kg (weight) / 1.66 meter (height) = 23,3

BMI ≥ 25 (overweight) and ≥ 30 obese, for both male and female. This means Addy has no overweight or

obese.

Body Adiposity Index

Body Adiposity Index: 101,5 cm (hip circumference) / 1.66 meter (height) ^1,5 – 18 = 29,46

Waist-to-hip ratio (WHR)

WHR: 74 cm (waist circumference) / 101,5 cm (hip circumference) = 0,73

Cutoff values for high WHR: > 0,80 for female. This means that Addy has a normal WHR.

Waist-to-height-ratio (WHtR)

WHtR: 74 cm (waist circumference) / 166 cm (height) = 0,45

Cutoff values for high WHtR: ≥0,5 (for both male and female. This means that Addy has a normal WHtR.

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6. Cardiorespiratory fitness

To measure the cardiorespiratory fitness I used the Step Test. With this test we measured the

cardiorespiratory fitness of Addy in a reliable way. See the table below for the results.

Speed Incline Heart Rate VO2

20 steps/minute 25 cm 130 bpm 19,47 ml/kg/m

25 steps/minute 25 cm 148 bpm 22,46 ml/kg/m

30 steps/minute 25 cm 169 bpm 25,46 ml/kg/m

Example calculation VO2 at 20 steps/minute:

3,5 + 0,2 x 20 (steps) + 1,33 (minute) x (1,8 x 20 (steps) x 0,25 (height) = 19,47 ml/kg/min

Maximum Heart Rate

To measure Addy her VO2 max. we need her maximum heart rate. I measured this as following:

207 – (0,7 x 21 (age)) = 192 bpm

VO2 max.

Formula: HR = 6,511 x VO2 – 2,738. Replace HR by HRmax. to calculate VO2 max.

192 (Max HR) = 6,51 x 29,068 + 2,738

VO2 max = 29,068 ml/kg/min.

(Normative data for VO2 max, no date)

As you can see in the table Addy has a Fair VO2 max.

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7. Muscle endurance

In this chapter the results of the muscle endurance tests will be showed. Addy did the push-up test, 30

seconds chair test and the crunch-test. The results of Addy will be compared with the recommended data

from the ACSM´s guidelines.

Push-up test

I asked Addy to do the push-ups according the ACSM´s protocols. She was able to do 1 push-up.

According to the ACSM´s guidelines, as you can see in the picture below, this is far below par for a 21

years old woman. Her result is classified as needs improvement.

(ACSM’s guidelines for Exercise, Testing and Prescription, 2013)

Curl-up (crunch)

Beside the push-up test, Addy did also the curl-up crunch test. Addy was able to do 7 crunches.

According to the ACSM´s guidelines, as you can see in the picture below, this is far below par for a 21

years old woman. Her result is classified as well below average.

(ACSM’s guidelines for Exercise, Testing and Prescription, 2013)

30-s chair stand test

The last test Addy did is the 30-s chair stand test. In 30 seconds Addy was able to do 25 full stand and

sits. The test is meant for senior people and references starts at 60 years old. Because of this Addy her

result cannot be compared with a reference.

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8. Conclusion and recommendations

To start with physical exercises it is highly recommended to do first some risk assessments. To measure

or Addy has some signs and symptoms that may indicate any disease or restrictions I took two

questionnaires: PAR-Q & YOU and the RISK ASSESSMENT AND CLASSIFICATION. In both tests

there were no abnormalities emerge. Addy can start doing exercises.

After this I measured her body composition. The main measurements were her percentage body fat

(22.59%) and body mass index (23). Both can be considered as moderate.

To measure her cardiorespiratory fitness Addy did the step-test. Through some calculations with the

results of this test and her maximum heart rate (192) her VO2 max is calculated. Her VO2 max is 29,068

ml/kg/min. This is a fair VO2 max for a woman of her age. However, it is a quite low VO2 max. I would

advise her to increase her VO2 max trough doing cardio-related exercises.

Regarding the postural and functional screening there are some abnormalities. Firstly, Addy has valgus-

knees. Secondly she has a slightly hyper lordosis. At last Addy needs some compensation with the legs

when she is doing core stability exercises.

When we take a look at the muscle endurance of Addy we can conclude that this is below average. In two

tests (push-up test and crunch test) she scores far below average. In the third test (30-s chair stand test)

she scores 25 sit and stands. Because there are no references I can’t say if this is moderate or not.

I highly recommend Addy to improve her muscle endurance. In what way this will happen, should be

decide in consultation with Addy.

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Reference list

Par-Q. (2014). Consulted on April 26, 2014 from

http://sportsmedicine.about.com/od/fitnessevalandassessment/qt/PAR-Q.htm

Normative data for Vo2 max. (No date).Consulted on April 26, 2014 from

http://www.machars.net/v02max.htm

Lippincott, Williams & Wilkins. (2013).ACSM’s Guidelines for Exercise Testing and Prescription.

Alphen a/d Rijn: Wolters Kluwer.