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KIN 162 Advanced Fitness Assessment and Exercise Prescription
Lesson Plan for Days 4 and 5
Day 4
Review Section 12 Anatomy (CR - pp. 73-101) and relate to Section 13 Overview of Basic Muscle Groups and Resistance Training Exercises (CR p. 103). Know and understand the function of the major muscles involved in movement and the resistance training exercises that strengthen the major muscles involved in movement.
Review Section 11 Supplemental Biomechanics Material (CR pp. 63-72). Know and understand the various lever systems, definitions and terms, principles to promote proper lifting mechanics, and spotting and safety fundamentals.
3. Review the Free Weight and Machine Exercise Techniques videotape developed by the National Strength and Conditioning Association Certification Commission if necessary; please see the instructor to check out the videotape/DVD. Know and understand the proper exercise techniques demonstrated in the videotape and the major muscles developed by each exercise. A copy of the Free Weight and Machine Exercise Techniques videotape/DVD and accompanying Free Weight and Machine Exercise Techniques manual can also be obtained from the National Strength and Conditioning Association Certification Commission at their web site ( HYPERLINK "http://www.nsca-cc.org" www.nsca-cc.org). Know and understand the proper exercise techniques for the exercises covered in the course reader, Section 14 Summary of Resistance Training Exercises (CR pp. 104-108), and the supplementary handout on exercise techniques. Also, information related to proper resistance training exercise techniques can be found at the following website: http://www.myfit.ca/exercisedatabase/exercise.asp.
4. Review the abdominal exercise handout. Know and understand which abdominal exercises result in the greatest strengthening of the abdominal muscles while minimizing lumbar compression.
5. In the activity portion of class today, students should complete the evaluation of resting and exercise heart rate and blood pressure responses (CR pp. 49-50).
Note: The students will be required to review a substantial portion of the materials on their own. Therefore, students are highly encouraged to contact the instructor with questions or concerns as they study during the upcoming weeks in preparation for the First Lecture Exam in October.
Day 5
Exercise Testing and Evaluation
1. Know and understand the information related to exercise testing and evaluation, which is briefly summarized below.
Purposes of Assessment
Baseline for future comparison of improvement
Identification of strengths and weaknesses
Establishment of intensities and durations
Clarification of short-, intermediate-, and long-term goals
Identification of potential injury sites, problems, contraindicated exercises, and hence choice of exercises
Record of prudent judgment and appropriate program design
Optimal program development and design
Motivation
Assessment Terminology
Validity a test measures what it is suppose to measure
Reliability a test is repeatable
Objectivity
Intra-rater same person scores an individual the same on two or more measurements or performances when the measurement or performance has not changed
Inter-rater two different individuals score an individual the same when observing the same performance or taking the same measurement
Factors Affecting Reliability and Validity
Client factors
Health status and functional capacity
Chronological age and maturity
Sex-specific physical differences
Personal trainer factors such as level of experience and training affect test selection, administration, and interpretation
Equipment factors such as appropriateness for client/athlete and calibration
Environmental factors
Temperature (68-72o F) and Humidity (60% or less)
Altitude
Test setting quiet and private
Administration and Organization of Fitness Assessments
Review Test Preparation and Implementation Checklist (CM p. 199)
Test preparation
Verify appropriateness of selected assessments in terms of safety, validity, and reliability
Review safety considerations from the initial interview and screening process
Select facilities and verify accuracy of equipment of laboratory and/or field tests
(CM - p. 208)
Instruct client on pre-assessment protocols
Adequate rest
Moderate food intake
Adequate hydration
Abstain from non-prescribed chemicals that affect heart rate
Proper attire
Conditions for test termination (CM - Table 10.1, p. 192)
Prepare record-keeping system
Test Implementation
Determine sequence of assessments (CM p. 193)
Define and follow test protocols (CM - Chapter 11 and CR - 8, 9 and 10)
Muscular strength (low-speed strength) 1-repetition maximum (1-RM) tests
Muscular endurance multiple repetition resistance tests, curl-up tests,
and push-up test
Cardiorespiratory endurance cycle ergometry tests, step tests, 1.5-mile run test,
12-min walk/run test, 1-mile walk test, 500-yd shallow water run test,
and 12-min swim test
Flexibility sit-and-reach tests
Body composition percent body fat tests, body mass index, and waist-to-hip girth ratio
Anaerobic/maximum muscular power 1-RM power clean, vertical jump,
Margaria-Kalamen test, and 30-sec Wingate test
Anaerobic capacity 300-yd shuttle run, line drill, and 30-sec Wingate test
Agility T-test, hexagon test, and Edgren side step test
Speed 40-yd sprint
Balance balance board test
Review Individual Assessment Recording Form (CM p. 200)
Following Completion of Initial Fitness Tests
Interpret and review results using established test norms (CM - Chapter 11 and CR - 8, 9, and 10)
Design exercise program based on test results and goals of the client/athlete
Implement training program
Perform post-tests 8 or more weeks following implementation of training program
Reassess goals and training program effectiveness
2. Students should know and understand the various tests listed above that measure muscular strength (slow-speed strength), muscular endurance, cardiorespiratory endurance, flexibility, body composition, anaerobic/maximum muscular power (high-speed strength), anaerobic capacity, agility, and speed.
3. Students should have a general understanding of the normative data presented in the textbook
(CM - Chapter 11) and course reader (CR - 8, 9, and10) so that they could identify the physical fitness strengths and/or weaknesses of an individual and hence, optimally design a training or exercise prescription program.
4. In the activity portion of class today, students will complete testing of their muscular strength and endurance (pp. 53-57).
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