TEST 1 REVIEW  AND PART OF FINAL REVIEW

 

HEART RATE - Beats of the heart per minute.  Every time your heart contracts or beats, you can feel a new flow or pulse of blood at each artery.  Never use the thumb to feel for your pulse.  It has a strong pulse of its own.

 

The proper way to find your pulse rate is to place the tips of your index and middle fingers on 1 of the following sites :     

- radial artery, towards the outside (lateral) on the underside of your wrist;        

- temporal artery, along the hairline of your temple; 

- brachial artery, inner part of your arm opposite your elbow;

- carotid artery, on the neck to the side of your larynx. Apply gentle pressure. Receptor sites    

  are located in the area which may cause your blood pressure to elevate if too much  

  pressure is applied.

 Start your time simultaneously with the pulse beat.  Count the first beat as zero.  If you take your heart rate for 15 seconds multiply by 4, if 10 seconds multiply by 6.  For our activities take 6 seconds heart rate and multiply by 10.

 

RESTING HEART RATE  (BEGINNING HEART RATE):

A normal heart rate for a person in a sitting position ranges from 68 - 72 beats/min.  Resting rates of 100 or more indicate abnormal metabolism, infectious disease, effects of certain medication or great excitement.  A resting heart rate lower than normal indicates a high level of fitness.  The more efficient your system, the less the heart will have to beat to perform the same work.

Sit or lay face up for 5-10 minutes before taking your resting heart rate.

 

POST-EXERCISE HEART RATE (ENDING HEART RATE):

Post heart rate is taken immediately after the activity. If your ending heart rate is high it suggests that your body is inefficient and unable to shift easily into a more demanding activity; where as, a low post-exercise HR indicates efficient and effortless adaptation. This higher level of fitness allows the muscle to extract more oxygen from the same amount of blood.  Therefore, it takes less blood to do the same amount of work.  

 

Your post-exercise heart rate taken after your step test was used to calculate your cardiac output  and (MaxVO₂ )the maximum amount of oxygen consumed by your body during the aerobic activity

 

RECOVERY HEART RATE:

Recovery heart rate is also taken immediately following aerobic activity.  Do not stop taking your pulse until a full minute is up.  Heart rate will return to normal faster for a more fit individual due to greater cardiovascular efficiency.

 

TARGET HEART RATE:

If your heart rate at the end of the exercise is below 60% of your Target Heart Rate, work to achieve the 60%

threshold.  Gradually build up to 75% of your maximum heart rate.  Your Target Heart Rate Zone

(approximately 70 - 80%) represents a value low enough to allow you to exercise longer yet high enough

to gain benefits from the workout.

 

Be able to determine target heart rate zone using the formula below.  On your exam, you will NOT be given the formula; however, you will have all necessary data for calculating THR. 

 

Constant * 225 for female.                   (    _____    -   ____    -    _____        ) x       0.7_      +      ______        =       ______ 

       * 220 for male             *constant        age        Resting HR       70% max         Resting HR        lower range

 

                                               (    _____     -    ____   -   _______   )  x       0.8  _    +    ______          =      ______ 

                                          *constant         age        Resting HR       80% max        Resting HR       upper range

 

Since your heart is a muscle, it becomes stronger with use.   Exercise specific to cardiovascular endurance strengthens the heart.  At the same time blood vessels maintain elasticity, and the number of capillaries will increase, enabling a more efficient and extensive exchange of essential nutrients. 

 

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STROKE VOLUME -The quantity of blood pumped per heart beat due to ventricular contraction. 

It includes the amount of blood filling the heart during its resting or diastolic phase and the force of the heart’s contraction during its systolic phase.  A more fit individual tends to have a higher stroke volume allowing for a lower heart rate, giving the heart more “rest” time, making blood delivery more efficient and prolonging the life of the heart.

 

CARDIAC OUTPUT - Stroke volume times heart rate. 

Cardiac output for a person at rest is approximately 6 liters of blood per minute.  To determine the quantity of blood your heart pumps per heart beat or stroke volume, divide 6 liters/min by your resting heart rate in beats/min.  This answer liters per beat is your stroke volume.  In order to calculate cardiac output or the liter of blood per minute your heart pumps after an aerobic activity,  multiply post heart rate by stroke volume.

 

Stroke Volume  =  Cardiac Output / Heart Rate     or     Cardiac Output  =  Heart Rate x Stroke Volume

 

As you start to exercise stroke volume increases progressively up to about 60% of the maximum rate of oxygen utilization (or VO₂ max), after that, further increases in cardiac output are achieved mainly by increased heart rate.

 

MAX VO₂ - MaxVO₂, maximum rate of O₂ utilization, can be predicted using post exercise heart rate and a given chart. The product of your MaxVO₂and your weight can be used to determines O₂ consumption per minute following your cardiovascular test.

 

OXYGEN UPTAKE - The amount of oxygen being used by the tissues. 

During strenuous aerobic activity the contraction of the heart beats faster than the time necessary for the heart to refill. Therefore, no matter how hard the heart works, oxygen supply to the muscles will not increase.

 

BODY MASS INDEX ( kg/m² ) - is a measure of the lean weight and fat weight component. 

A BMI criteria is used to determine whether one may be over weight or under weight. The BMI value along with a waist-hip ratio is used  to evaluate the degree of health risk.

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Know how to give and perform the fitness tests you will be doing for your Assessment Test II.

The following fitness tests are commonly used for the different fitness categories.

 

FLEXIBILITY TEST

Flexibility Tests are used to evaluate the body’s ability to move through its full range of motion.

Stretch to warm-up prior to any activity.  For each of the Flexibility Tests below hold your position for 3 seconds in order to obtain an accurate reading to the nearest ¼ inch.  Record the best of two attempts.

 

TRUNK FLEXION (Sit and Reach Flexibility Test)

Place the bottom of your bare feet flat against the flex box (a box with a measuring stick attached to the top). Keep your knees fully extended when performing this test.  DO NOT BEND YOUR KNEES. 

With one hand on top of the other, middle fingers even, reach forward as far as possible on the measuring stick . 

The distance of your fingers  in front of  the edge of the box (-) or the distance beyond  the edge (+) will be recorded.

DO NOT BOUNCE OR JERK FORWARD.  Bouncing will cause your muscles to contract, decreasing flexibility.

 

TRUNK EXTENSION –   

Lie face down with fingers interlocked behind your neck.  Raise your head and shoulders of the floor as your partner apply pressure on the back of your thighs.  Measure the distance from the floor to your chin.

 

SHOULDER LIFT TEST – 

Lie face down, chin on the floor and arms extended forward.  Hold a stick with both hands approximately shoulder width apart.  Raise your arms upward as far as possible. Record the distance from the floor to stick.  

keep the elbow and wrist straight.  DO NOT LIFT YOUR CHIN OFF THE FLOOR.   

 

                                                          CARDIOVASCULAR TEST

Cardiovascular Test - uses large muscles at a moderate to high intensity work load over a prolonged period. 

This test evaluates the bodies ability to provide oxygen to the blood stream to meet the needs of exercise and everyday activities. Proper ways of performing two different cardiovascular tests are presented below.

 

THREE-MINUTE STEP TEST - Using a 12 inch step walk up and down the step 24 times in one minute.  A metronome need to be set at 96 beats per minute.  After completing your 3-minute step test immediately count your pulse for both your post heart rate and your recovery heart rate.  Your recovery heart rate will be used to determine your level of cardiovascular fitness.  Your post heart rate will be used to calculate VO2 max.

 

1.5  MILE RUN / WALK TEST - Start this test by taking your resting heart rate.  Be prepared to take a post and recovery heart rate at the end of the activity.  Time yourself for the 1.5  run/walk test.  Either run or do a brisk walk, do not take a leisure stroll.  You need to raise your post heart rate high enough to calculate your VO2 max.  By using a VO2 max chart one can look at their fitness level.

 

To prepare for the cardiovascular portion of your fitness test, it is recommended that you stretch, warm up and allow yourself to start at a low, safe level of walk, jog or combination of both and gradually improve your time.

 

 

                                                                         STRENGTH TEST

Strength – the amount of force a muscle or muscle group can exert against a resistance in 1 maximum contraction.

 

GRIP STRENGTH TEST - Stand erect and hold the dynamometer in front of you.  Exhale as you squeeze the apparatus as hard as you can.   Do not touch any part of your body with your arm, hand or elbow.  Switch hands. Record the best of two separate attempts.   Rest at least 1-minute before performing the exercise again.

 

 

MEASUREMENT OF MUSCULAR ENDURANCE

Muscle Endurance - the ability of a muscle or group of muscles to sustain continual physical exertion. 

 

BENT-LEG CURL-UP  - Lie on your back with your feet flat on the floor and knees forming  a 90^o angle. Fold your arms across your chest and press your chin against your chest.  With a partner holding down your feet about shoulder-width apart, curl up until your elbows touch the upper part of your thigh, and then return until your lower back is in contact with the floor.  Perform as many curl-ups as possible in 1 minute. 

             

STATIC PUSH-UP  - Start with a conventional push-up position.  Lower your entire body until your elbows is at a 90^o angle.  The length of time held in this position is recorded in seconds.

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BLOOD PRESSURE 

 

Blood pressure is the force per unit area exerted on the wall of a blood vessel by the blood. Blood pressure is governed by five elements: the strength of the heart beat, the volume of blood, the viscosity of the blood, the resistance of the arterioles and the elasticity of the arterial walls.

 

 The first sound you hear in a heart beat, the systolic pressure comes from the pressure inside the artery due to the contraction of the heart.  It is the peak of aortic pressure.  The immediate sound following, the diastolic pressure occurs inside the artery as your heart refills with blood. It is the minimum level of blood pressure measured between contraction.

Blood pressure is written out as systolic pressure over diastolic pressure in millimeters of mercury (mmHg). 

 

Be able to determine blood pressure and classification.  You will be given 2 – 3 blood pressure readings.  Find the average and be able to use a chart similar to the one in your activity packet.