Week Four

• Informed consent and pre-screening • Training at low to moderate intensity • Assessment of fitness (based on goals of the client) • Training program (based on goals of the client)

-Gathering of personal information and performing procedures with associated risk o An Informed Consent Form and Participant information sheet should include: -Explaining the purpose of the assessments -Describing the procedures/responsibilities of the participant/client o What they need to do – lay terms -Outlining the risks/discomforts and benefits -Outlining how the client/participant can ask questions -Explaining how their data will be handled/stored/de-identified -Explaining that the client can withdraw at any time

-Vitally important -Qualified to train healthy individuals o Always remember scope of practice o If unsure ask/consult

• Cardiorespiratory Endurance • Body Composition • Muscular Strength • Muscular Endurance • Flexibility

• Reaction Time • Power • Speed • Agility • Coordination • Balance

-Collecting baseline data and comparing to age and sex specific normative data therefore educating the client on their health status o Identify strengths and weaknesses -To inform exercise prescription and ensure it is individualised to the client’s initial values and goals -To evaluate an exercise programs effectiveness and allow long term monitoring -Motivation

o Allows for greater control of conditions (environment) and administration o Enables better supervision o One client at a time o Availability of specialised equipment

o Sometimes allows greater validity -Closer replication of real-life situations -Research and results in the field are easily/more transferable to sports o Harder to control

Muscular Strength Tests -Multi-Stage Tests -1RM or Estimations of 1RM Muscular Power Tests -Vertical Jump -Broad Jump -1RM Power Clean Muscular Endurance Tests -Push Up Endurance Test

Cardiorespiratory Endurance Fitness Tests -Beep Test Agility Tests -T-Test -Illinois Test

Flexibility Tests -Sit and Reach Test Body Composition Tests -Skin Folds -BMI -Girth Measurements

-Strong association between obesity, especially excess intraabdominal (visceral) fat and: o Coronary artery disease o Type 2 diabetes o Hypertension o Types of Cancer -Excessively low levels of fat is detrimental to health -Monitor growth of children and adolescents -Determine optimal body composition for health and performance in athletes -Monitor training and/or diet effects on modifying body composition -Track long term changes that occur with ageing malnutrition and disease

-Body Composition: The body’s relative amounts of fat mass and fat free mass (bone, water, muscle, connective tissue and organ tissues, teeth)

• Fat Mass (FM): extractible lipids from adipose tissue and other tissues • Fat-Free Mass (FFM): is composed of all the body’s non-fat tissue including bone, muscle, organs and connective tissue

• Lean Body Mass (LBM): includes all FFM along with essential fat. Lean body mass is difficult to measure so the fat mass/fat-free mass model is most often used • % Body Fat: Proportional amount of fat in the body based on the person’s total weight; includes both essential and storage fat

• Essential Fat (3-7%) = Crucial for normal body functioning (consists of stored fat in major organs, muscles and central nervous system) • Non-essential (storage) fat = adipose tissue

-Subcutaneous Fat o Fat stored in the subcutaneous tissue o Directly under the skin -Visceral Fat o Intra-abdominal fat o Fat inside the abdominal cavity

• Height to weight table • Waist to hip ratio • Skinfolds • Body mass index • Waist circumference

• DEXA - MRI, CT

-Waist measurement o Smallest circumference of the waist between the lower costal (rib) boarder and the iliac crest o If no obvious minimum waist is evident then this measure is taken at the midpoint between these two landmarks

-Hip (Gluteal) measurement o Greatest posterior protuberance of the buttocks with the feet of the subject together

-Waist to Hip Ratio o Waist (cm) / Hip (cm) o Often used to distinguish type of obesity

-Android = Apple o Central obesity o Typically, males experience o More visceral fat o Increases risk of heart disease and metabolic syndrome

-Gynoid = Pear o Peripheral obesity o Less visceral fat o Typically, in females o Lower risk