YMCA Fitness Assessment

Introduction Rationale for Testing Assess current fitness levels Identify training needs Select training regimens Evaluate the success of the program in achieving its objectives Motivate participants Setting up appointment Wear exercise clothing and shoes for the test No food for two hours before testing No caffeinated beverages No alcohol for 24 hours before testing No smoking for two hours before testing No exercise on day of testing Health Screening Physical Fitness Tests Standard measurements Body composition Sum of 4 skinfolds 3 site alternative Cardiovascular Cycle ergometer submaximal test Three minute step test Flexibility Sit & reach Muscular strength and endurance Bench press test One minute half sit-up test Additional test and screenings may be used at the discretion of the local YMCA Medical Advisory Committee Health Screening Identifies Medical contraindications to exercise Risk for disease Age, symptoms, and/or risk factors Possible need for medical evaluation and exercise stress test Need for medically supervised exercise program Other special needs ACSM Risk strata Low Risk Younger individuals men <45 years of age women <55 years of age Asymptomatic No more than one risk factor (table 5.1) Moderate Risk Older individuals Men >45 years of age Women >55 years of age or two or more risk factors (table 5.1) High Risk One or more signs or symptoms (table 5.2) or cardiovascular, pulmonary or metabolic disease Cardiac, peripheral vascular, or cerebrovascular disease Chronic obstructive pulmonary disease, asthma, interstitial lung disease, or cystic fibrosis Diabetes mellitus (types I and II), thyroid disorders, real or liver disease ACSM Guidelines for screening (table 5.3) Before fitness testing begins, complete: Health Screening: PAR-Q (form I) If "Yes", have participant get medical clearance from physician (form II & IIA) Informed Consent for Fitness Testing (form III) YMCA Fitness Assessment Score Sheets (men & women forms) Standard Measurements Standing height no shoes nearest cm or quarter inch Weight shorts, t-shirt, and no shoes nearest kilograms or quarter of pound Resting heart rate seated upright position in straight back chair rested, relaxed, and comfortable one minute count with stethoscope Ranges Average resting: 72 bpm Normal resting: 50-100 bpm Aerobically fit person: 50-65 bpm Aerobically fit athlete: 40-50 bpm Resting blood pressure Position seated as above feet flat on floor left arm resting on table with elbow flexed Conversation is discouraged Equipment Sphygmomanometer, stethoscope, cuff Procedure Cuff around upper portion of left arm approximately heart level Close air on bulb Pump up to 200 mmHg Stethoscope placed on antecubital space below the cuff Slowly release air from cuff Reading Systolic pressure: first distinctive sound Diastolic: complete disappearance of sound Record in mmHg indicated on Sphygmomanometer scale Vitals Calculator Body Composition Other techniques Height & Weight Tables Underwater Weighing (SEE=2.5%) Circumference Measurements Waist Girth & Waist-to-Hip Ratio (table 6.1) Body Mass Index (tables 6.2 & 6.3 s) Bioelectrical Impedance Analysis (BIA) Near Infrared Skinfolds (figure 6.3) Abdomen, ilium, triceps, thigh 4 site (table 6.6 & 6.7); 3 site (table 6.8 & 6.9) 7 site Equipment Procedure (page 132) Sites (page 133, figures 6.4 & 6.17) Norms   Recommended Norms Obesity Men: 16-20% 13-25% +25% Women 19-20% 22-32% +35% Target Weight (table 6.4 & 6.5) Fat Weight = Bodyweight * Percent Fat Lean Weight = Bodyweight - Fat Weight Target Weight = LBW / (100% - Desired Percent Fat)

Cardiorespiratory Endurance Field tests 12 Minute Run 1.5 Mile Run 1 mile walk Offered in YMCAs Consent for Exercise Testing Form (form III) Mentioned in Description of Fitness Testing and Exercise Programs (form IIA) Included in YMCA Fitness Analyst software Instructions not included in YMCA Fitness Testing & Assessment Manual 600 yard walk/ run Quarter Mile walk (older adults) Limitations Environmental variations, running exertion Treadmill tests Bruce & Balke 1 mile walk (modified) Limitations Large, expensive, heavy, requires a fairly large space, not portable Treadmills were not as prevalent in YMCAs as they are today More difficult to take manual heart rate Cycle ergometer test Tests Astrand & Rhyming (Single stage) PWC 170 (Sjostrand) YMCA Maximum Physical Working Capacity Test PWCmax (Multiple stage) HR & work linear relationship (fig 6.18) Workloads on cycle ergometer (fig 6.19) Heart rate changes & steady state (fig 6.20) Extrapolating PWCmax (fig 6.21) & VO2 max Form (figure 6.25) Example (figure 6.26) Table (table 6.10) Online Calculator See limitations Step tests Tests Harvard Step Test Tuttle Step Test Progressive Pulse Ratio Test (old YMCA test) Ohio step test YMCA step test Limitations Weight and height of subject Measures heart rate recovery but not maximum aerobic capacity Rationale Use in group testing Substitute for the cycle ergometer test when the amount of equipment and number of staff are insufficient for administering individual tests Equipment 12" (30 cm) bench metronome 96 bpm (4 clicks = step up, up, down, down) 24 steps per minute Timer Stethoscope Testing form Procedure Demonstrate stepping (figure 6.28) step up, up, down, down (3 minutes) explain: sit down quickly and remain still (1 min) Test Face subject toward block Start metronome Start timer when participant starts stepping Check rhythm and correct if necessary Inform subject time passed: 1 min, 2 min, etc. Remind subject to prepare to sit quickly 20 sec remaining Put stethoscope in your ears Turn off metronome (optional) 15 seconds remaining Count remaining cadence Say "Last step-up, up, down, and sit" Immediately place stethoscope on chest Get rhythm within 5 seconds Count beats for full minute Begin count from 0 on a beat Record beats in one minute (bpm) Re-testing intervals Beginners: retest in 10 to 12 wks then end of 6-12 mths One year plus; no more than once a year Flexibility Flexibility Specificity Lower back integrity YMCA Flexibility Test (Sit & Reach) Equipment Yard stick, tape measure Procedure Warmup (previous aerobic test sufficient) Stretch hamstrings Demonstrate test Warn against fast, jerky movements Hand positions, finger tips together Exhale, drop head Reach and hold stretch Procedure Subject sits with knees straight Yard stick or tap on floor between subject's legs 15" (38 cm) footline, 0 mark toward Instruct subject to reach and hold Ensure subjects knees are held straight Measure to nearest 1/2" (1 cm) or 1/4" (5 mm) Score is best of 3 trials Use YMCA Norms AAHRERD Older Adult Flexibility Test Equipment 12" x 12" x 12" (30 cm) block Yard stick attached to top of block Projection starts at 15" (38 cm) mark Use AAHPERD norms Other norms Alternative techniques can be used but other norms must be used Strength and Muscular Endurance Muscular strength: heavy resistance Muscular endurance: light resistance Types of contractions Isometric: static Isotonic: moving with same resistance Specificity Other Tests 1 Repetition Maximum May be too strenuous Require skill and proper form 10 Repetition Maximum Predicting 1 rep max Grip test: included on YMCAs old test battery Other Strength measuring instruments Dynomometer, Cable Tensiometer, Load Cells, or Strain Gauges Research or Physical Therapy testing apparatuses Chin ups Push ups Uses bodyweight: some score "0" Sit ups Uses bodyweight: some score "0" May be contraindicated for some individuals Those with back problems or weak abdominal muscles Psoas' pull on spine may overpower abdominal strength Curl-ups (Cadence) YMCA Tests Half Sit-Up Test (1 minute) Online Calculator Bench Press Test Online Calculator Also see: Conducting the YMCA Fitness Testing Assessment Protocol Video and YMCA Fitness Testing and Assessment Manual.