Heart Rate Tracking Lab


In this week’s lab, you will be using different cardio exercises and attempting to exercise at steady state (maintain a constant HR).

You are free to choose from the following pieces of cardio equipment

  • Treadmill
  • Bike
  • Rowing machine
  • Skipping ropes

During your ~18 minutes of activity (measuring every 3 minutes), your partner will record your:

  • Heart rate
  • Ratings of Perceived Exertion (RPE, scale of 1 – 10)

Discussion Questions

  1. Did your HR data match up with your ratings of perceived exertion over the 18 minutes of exercise?
  2. What influence does the choice of exercise have on ratings of perceived exertion?

Complete Lab Report #2

Get an FMS scoring sheet and complete Lab Report #2.

Purpose of assignment:

This assignment is designed so that you can practice completing a full FMS screen, practice listing weakest link identification order (FMS correction order), practice identifying a client’s weakest link, and practice identifying appropriate corrective exercises for a client’s training program. This assignment is intended to help you prepare for your mid-term practical assessment (week 7) and to integrate the information covered in the course over weeks 4 & 5.

Assignment objectives:

  • Using FMS scoring sheet, complete a full FMS screen on someone from your lab class
    • Put a star beside movement that is client’s weakest link (if there is one)
  • On the back of the sheet do the following:
    • list the FMS “correction order” (i.e., the order the screens are looked at to determine the ‘weakest link’)
    • based on your client’s goals, abilities, and weakest link, list 2 appropriate ‘corrective exercises’ you would work into your client’s program
    • justify your exercise choices (i.e., explain why you chose them)

Rubric: Graded out of 3 points (worth 2% of final grade)

Competent Satisfactory Developing Did not do task
3: Skill is above industry standard. All of the following occurred: FMS screen scored properly; weakest link identified properly; correction order identified properly; corrective exercises appropriate given client’s abilities and weakest link; justification is clear and properly explains reason for exercises chosen 2: Skill is developing. The following occurred: FMS screen scored properly; weakest link identified properly; correction order identified properly.

One of the following occurred: corrective exercises don’t match client ability/weakest link; justification is unclear/vague or doesn’t explain why the exercises were chosen.

1: The skill needs improvement. One of the following occurred: FMS screen not scored properly; weakest link not identified properly; correction order not identified properly; multiple difficulties (corrective exercises do not match weakest link and justification is unclear) 0: Trainer did not submit assignment according to program late policy.

Remember to submit your report for grading and mark this task complete. Then move to the next task.

Empathy Suits – Pregnancy and Obesity

Jumping and running may be uncomfortable for pregnant clients or client's with obesity.  Getting up and down from the ground may be challenging.  Kneeling may be not tolerated.   The fitness professional should adapt exercises if this is the case. 

To helps students better appreciate the challenges of exercising with additional weight please complete the following activities.  These activities are NOT appropriate for most pregnant and obese clients.  Do NOT complete these activities if you are experiencing any low back, wrist or shoulder pain/discomfort.  

1-Treadmill Walking v.s. Running

2-Jumping v.s. No-Jump Jacks

3-Are Burpee Jumps a Good Idea?

4-Is Skipping a Good Idea?

FMS ‘Little Four’ Data Entry

Have your FMS ‘Little Four’ movement patterns assessed and enter your data on your PHRE-3043 data collection spreadsheet (in FMS scores tab).

Remember to save, then mark this task complete.

Data Collection - PHRE 3043

Client Info

Activity Readiness Screening

bpm
mmHg
mmHg

PIN Assessment Data

1.5 Mile Data

PREP Circuit Data

20M Shuttle Run Data

PREP Assessor

Movement Screening

FMS Scores

FMS Total Score & Weakest Link

Modern Burpee

HIIT prescription

HIIT Actual (what you did in training)

FMS ‘Big Three’ Data Entry

Lastly, have your FMS ‘Big Three’ functional movement patterns assessed and enter your data on your PHRE-3043 data collection spreadsheet (in FMS scores tab).

Remember to update your data file, then mark this task complete, then move to the next task.

Data Collection - PHRE 3043

Client Info

Activity Readiness Screening

bpm
mmHg
mmHg

PIN Assessment Data

1.5 Mile Data

PREP Circuit Data

20M Shuttle Run Data

PREP Assessor

Movement Screening

FMS Scores

FMS Total Score & Weakest Link

Modern Burpee

HIIT prescription

HIIT Actual (what you did in training)

Review FMS

FMS Scoring reminders: 0 – pain (referral), 1 – can’t complete either movement pattern correctly, 2- completed a less demanding variation or part of the movement pattern, 3 – perfect completion of movement pattern.

Note: The seven FMS movement patterns require familiarity with the following bony structures or superficial landmarks: Tibial tuberosity, ASIS, Lateral and Medial Malleoli, Distal wrist crease, Joint line of knee.

Deep Squat

Set-up Verbal Instructions:

  • Stand tall with your feet shoulder-width apart and toes pointed forward.
  • Grasp the dowel in both hands and place it on top of your head so your shoulders and elbows are at 90 degrees.
  • Press the dowel so that it is directly above your head.
  • While maintaining an upright torso and keeping your heels and the dowel in position, descend into a squat as deeply as possible.
  • Hold the bottom position for a count of one, and then return to the starting position.

Tips for testing:

  1. The client can perform the movement up to three times if necessary.
  2. If a score of three is not achieved, repeat above instructions using the board under the client’s heels.
  3. Observe the client from the front and side.
  4. All positions, including the foot position, should remain unchanged when the heels are elevated with either the FMS kit or a similar size board.

Scoring:

3: 

  • Torso is parallel with tibia or toward vertical
  • Femur is below horizontal
  • Knees do not track inside of feet
  • Dowel aligned over feet

2:

  • Same as above but the heels are elevated

1:

  • Tibia and torso are not parallel
  • Femur is not below horizontal
  • Knees track inside of feet
  • Dowel is not aligned over feet

0:

  • Pain
Hurdle Step

Set-up Verbal Instructions:

  • Stand tall with your feet together and toes touching the test kit.
  • Grasp the dowel in both hands and place it on top of your head so your shoulders and elbows are at 90 degrees. Then while maintaining hand position, lower dowel to the base of the neck and across the shoulders.
  • While keeping an upright torso, raise the right leg and step over the hurdle, making sure to raise the foot towards the shin and maintain foot alignment vertically with the ankle, knee and hip.
  • Touch the floor with your heel and return to the starting position while maintaining the same alignment.

Tips for testing:

  1. Ensure the cord is aligned properly.
  2. Tell the client to stand as tall as possible at the beginning of the test.
  3. Score the moving leg.
  4. Repeat the test on both sides.
  5. The client can perform the movement up to three times on each side if necessary.
  6. Watch for a stable torso.
  7. Observe from the front and side.
  8. Make sure the toes of the stance leg stay in contact with the hurdle during and after each repetition.
  9. If the client physically cannot bring the feet together to touch, ask them to bring their feet together as close as possible with toes touching the test kit, then allow them to perform test from that position.

Scoring:

3:

  • Hips, knees and ankles remain aligned in the sagittal plane
  • Minimal to no movement in lumbar spine
  • Dowel and hurdle remain parallel

2:

  • Alignment is lost between hips, knees and ankles
  • Movement in Lumbar Spine
  • Dowel and hurdle do not remain parallel

1:

  • Inability to clear the cord during the hurdle step
  • Loss of Balance

0:

  • Pain
Inline Lunge

Set-up Verbal Instructions:

  • Step onto the center of the board with the right foot and your toe on the zero mark.
  • The left heel should be placed according to your tibial measurement at “__”.
  • Both toes must be pointing forward with the entire foot in contact with the board.
  • Place the dowel along the spine so it touches the back of your head, your upper back and your tailbone.
  • While grasping the dowel, your right hand should be in the curve of your neck, and the left hand should be in the curve of your lower back.
  • Maintaining an upright posture so the dowel stays vertical and you maintain the three points of contact, descend into a lunge position so your right knee touches the center of the board.
  • Then, return to the starting position.

Tips for testing:

  1. The front leg identifies the side you are scoring.
  2. The dowel remains vertical and in contact with the head, upper back and tail bone during movement.
  3. The front heel remains in contact with the board, and the back heel touches the board when returning to the starting position. Watch for loss of balance. For inline lunge, a loss of balance is stepping off the board.
  4. Remain close to the client to prevent a complete loss of balance.
  5. It’s important to remember that if the person does not at least make contact with the board or ground with the knee somewhere, it is the inability to complete the movement pattern, this is a score of one.
  6. Repeat the test on both sides.
  7. The client can perform the movement up to three times on each side if necessary.

Scoring:

3:

  • Dowel contact maintained
  • Dowel remains vertical
  • Minimal to no torso movement
  • Dowel and feet remain in sagittal plane
  • Knee touches the center of the board
  • Front foot remains in start position

2:

  • Dowel contact not maintained
  • Dowel does not remain vertical
  • Movement in torso
  • Dowel and feet do not remain in sagittal plane
  • Knee does not touch center of the board
  • Flat front foot does not remain in start position

1:

  • Loss of balance by stepping off the board
  • Inability to complete movement pattern
  • Inability to get into set up position

0:

  • Pain
Shoulder Mobility

Movement Pattern: Upper Body Target: Synergist(s):
Exercise
Regressions: Progressions:
Key Teaching Points

Set up verbal instructions:

  • Stand tall with your feet together and arms hanging comfortably
  • Make a fist so your fingers are around your thumbs
  • In one motion, reach the right fist over the head and down your back as far as possible while simultaneously reaching your left fist up your back as far as possible
  • Do not “creep” your hands closer after the initial placement

Tips for teaching

  1. The top shoulder identifies the side being scored
  2. Repeat the verbal instruction to “Stand tall…”. If by the 3rd attempt they still lose the setup position with cervical flexion or rounding of the back, stop the movement at the point they begin to lose position. Then take the measurement
  3. If the hand measurement is the same as the distance between two points, score low
  4. Make sure the client does not try to walk the hands toward each other following the initial placement
  5. Repeat the test and clearing exam on both sides
  6. The client can perform the movement up to three times on each side if necessary

Scoring:

3:

  • Fists are within one hand length

2:

  • Fists are within one and a half hand lengths

1:

  • Fists are not within one and a half hand lengths

0:

  • Pain

Clearing test:

  • Stand tall with your feet together and arms hanging comfortably
  • Place your right palm on the front of your left shoulder
  • While maintaining palm placement, raise your right elbow as high as possible.
  • Ask client, do you feel any pain?
Common Error(s):
Spotting:

Active Straight Leg Lift

Movement Pattern: Lower Body Target: Synergist(s):
Exercise
Regressions: Progressions:
Key Teaching Points

Set up verbal instructions:

  • Lie flat with the back of your knees against the board, feet together with toes pointing up
  • Place both arms next to your body with the palms facing up
  • With the scoring leg remaining straight and the back of the opposite knee maintaining contact with the board, raise your scoring leg as high as possible

Tips for teaching:

  1. The moving limb identifies the side being scored
  2. Make sure the non-moving limb maintains a neutral position
  3. Repeat the test on both sides
  4. The client can perform the movement up to three times on each side if necessary
  5. Only move stick if a definitive vertical reference is needed at the border of 1 or 2 at mid-joint line
  6. Ask them to bring their feet together as close as Then perform the test from that position. Soles of feet still need to be perpendicular to the ground

Scoring:

3:

  • Vertical line of the malleolus resides between mid-thigh and ASIS
  • The non-moving limb remains in neutral position

2:

  • Vertical line of the malleolus resides between mid-thigh and mid-patella
  • The non-moving limb remains in neutral position

1:

  • Vertical line of the malleolus resides below the mid-patella
  • The non-moving limb remains in neutral position

0:

  • Pain
Common Error(s):
Spotting:

Trunk Stability Pushup

Movement Pattern: Press | horizontal, Whole Body Target: Synergist(s):
Exercise
Regressions: Progressions:
Key Teaching Points

Set up verbal instructions:

  • Lie face down with arms extended overhead at shoulder-width apart.
  • Pull your thumbs down in line with your (forehead for men, chin for women).
  • With your legs together, pull your toes toward the shins.
  • Extend your knees and then lift your elbows slightly off the ground.
  • While maintaining a rigid torso, push your body as one unit into a push-up position.

Tips for teaching:

  1. The client should lift the body as a unit
  2. To identify “shoulder-width apart” for hand position, align the web of the thumb with the crease of the armpit. This will place the hands at the individuals “should-width” position
  3. Be sure that the client starts with arms overhead and then drags the hands down at shoulder-width apart to the start It may be necessary to give them a tactile cue to adjust their hand to the correct position.
  4. On each attempt, make sure the client maintains the hand position and the hands do not slide down as the client prepares to push
  5. Make sure the chest and stomach come off the floor simultaneously
  6. The client can perform the movement up to three times if necessary
  7. Repeat the instruction with appropriate hand placement if necessary

Scoring:

3:

  • Men perform a repetition with thumbs aligned with the top of the forehead
  • Women perform a repetition with thumbs aligned with the chin
  • The body lifts as a unit with no lag in the spine

2:

  • Men perform a repetition with thumbs aligned with the chin
  • Women perform a repetition with thumbs aligned with the clavicle
  • The body lifts as a unit with no lag in the spine

1:

  • Men are unable to perform a repetition with thumbs aligned with the chin
  • Women are unable to perform a repetition with thumbs aligned with the clavicle

0:

  • Pain

Clearing Test:

  • While lying on your stomach, place your hands, palms down, under your shoulders
  • With no lower body movement, press your upper body off the ground until your elbows are straight
  • Ask client, do you feel pain?
Common Error(s):
Spotting:

Rotary Stability

Movement Pattern: Core | stabilization, Whole Body Target: Synergist(s):
Exercise
Regressions: Progressions:
Key Teaching Points

Set up verbal instructions:

  • Get down on your hands and knees straddling the board with your thumbs, knees and toes touching the
  • Your hands are under your shoulders and your knees are under your hips with your toes pointing
  • At the same time, in one smooth and controlled motion, shift and lift the same side arm and leg.
  • Without touching down, reach back with your hand and touch the outside of the ankle.
  • Then extend that same side leg backward and arm forward, fully extending knee and elbow.
  • Finally reach back to touch the ankle with the hand again, and then return to the starting position.
  • Perform this pattern while keeping the arm and leg moving in-line with board.

 

 

Tips for teaching:

  1. Inability to complete the pattern would indicate that they lost balance, could not perform without making contact with the test kit, or could not get into setup position. This results in Score of 1.
  2. The foot, knee and thumbs should be in contact with the board to establish the start position. While shifting to complete the movement pattern, the foot and knee may slightly lose contact with board, but foot and knee start position on the ground should not change. Although they may lose contact, they should not roll away from board to the point that the placement of their hand, knee or foot changes on the ground.
  3. Loss of balance: Touching hand or foot down after the initial lift from the ground at any point before completing the pattern.

Scoring:

3:

  • Hand and knee leave ground at the same time. Ability to perform this patter while keeping the arm and leg moving in-line and parallel with the board. Fingers touch the lateral malleolus. Knee and elbow achieve full extension.

2:

  • Hand and knee did not leave the ground at the same time. Inability to keep the arm and leg moving in-line. Fingers touch the lateral malleolus. Knee and elbow achieve full extension.

1:

  • Loss of balance. Hand does not touch the lateral malleolus. Knee and elbow do not fully extend. Inability to get into set-up position.

0:

  • Pain

Clearing Test:

  • Get into the same start position with feet pointed backwards, and rock your hips toward your heels
  • Lower your chest to your knees, and reach your hands in front of your body as far as possible
  • Ask client, do you feel any pain?
Common Error(s):
Spotting:

Remember to save, then mark this task complete and move onto the next task.

Enter PREP Data

Complete the following:

  • PREP Circuit Data

Then Save your data.

  • 20M Shuttle Run Data

Then Save your data.

Then mark this task complete and move to the next task.

Data Collection - PHRE 3043

Client Info

Activity Readiness Screening

bpm
mmHg
mmHg

PIN Assessment Data

1.5 Mile Data

PREP Circuit Data

20M Shuttle Run Data

PREP Assessor

Movement Screening

FMS Scores

FMS Total Score & Weakest Link

Modern Burpee

HIIT prescription

HIIT Actual (what you did in training)

 

 

1.5 Mile run additional data

For this task, you will need to collect:

  • RPE (1-10)
  • Average HR
  • Exercising HR at the end of the run

Input these values into your data tracking sheet below.


As mentioned in the preamble, despite there being many potential confounding variables, equations are available to predict VO2max using the 1.5 mile run test.

What is your predicted VO2max using the following two equations:

  • VO2max = 88.02 – 0.1656 x (BW[kg]) – 2.76 x (time [min]) + 3.716 x (gender)
  • VO2max = 100.16 + 7.30 x (gender) – 0.164 x (BW[kg]) – 2.73 x (time [min]) – 0.1563 x (HR [bpm])
Data Collection - PHRE 3043

Client Info

Activity Readiness Screening

bpm
mmHg
mmHg

PIN Assessment Data

1.5 Mile Data

PREP Circuit Data

20M Shuttle Run Data

PREP Assessor

Movement Screening

FMS Scores

FMS Total Score & Weakest Link

Modern Burpee

HIIT prescription

HIIT Actual (what you did in training)

Pin Assessment

Next, complete the following tests and collect both your raw data, as well as your PIN score.

Then complete the PIN Assessment section of your data form.

Remember to save, then mark this task complete and move onto the next task.

CSEP Push Up Assessment
  • Have client practice 1 or 2 times
  • Ensure client is clear on when assessment will stop
  • Have client lie on stomach, legs together
  • Hands pointed forward, under shoulders
    • Males = toes as pivot point;
    • Females = knees
  • Client to focus on floor
  • Have client extend arms in each trial
  • Chin touches the mat (stomach, hips do not)
  • No time limit
  • Encourage the client to breathe
  • Count proper push-ups out loud
  • Stop the test when: client strains forcibly, Poor technique over 2 consecutive reps, client pauses/stops
  • Record the number of push-ups your client completed
  • Using the appropriate assessor scoring table, convert the number of push-ups completed to a PIN score out of 20
CSEP Sit and Reach
  • Have client remove his/her shoes
  • Have client do modified hurdler stretch 2X on each leg for 20s each time (stretch for 80s total)
  • Pull ruler out on flexometer to 26cm
  • Demonstrate assessment
  • Ensure client’s feet are 6 inches apart
  • Have client lower head and exhale while sliding fingers across the rules
  • Arms should be fully extended, palms down, index fingers together
  • Hold the stretch for 2s, no bouncing
  • If client’s knees flex the trial is not counted
  • Client gets two attempts
  • Record the client’s trunk forward flexion (best of 2 attempts) to the nearest 0.5 cm
  • Using the appropriate assessor scoring table, convert the best attempt distance to a PIN score out of 10
CSEP Back Extension
  • Have client complete pre-screening exercise; Client prone: single straight-leg extension with each leg, followed by straight-leg extensions with extension of opposite arm.
  • If there is discomfort or pain, the test should not be done.
  • Ensure client is clear on when the assessment will stop
  • Set-up client so that his/her iliac crest is aligned with the edge of the riser
  • Instruct client to concentrate on the floor, cross arms on the chest, and assist client to raise his/her torso to 180 degrees
  • Client is allowed one warning and re-positioning
  • Stop test: pain, fatigue, torso drops below the horizontal (after one warning and adjustment), or 180 s (3 min)
  • Record the client’s core endurance time (min:sec)
  • Using the appropriate assessor scoring table, convert the time to a PIN score out of 20
1.5 Mile Run
  • Best if done on a track/flat surface
  • Instruct client to run 1.5 M as fast as possible
  • Record client’s run time (min:sec)
  • Using the appropriate assessor scoring table, convert the time to a PIN score out of 50

To predict VO2max you require exercise HR at the end of a test (bpm), gender, body mass (kg), and time (min)

Data Collection - PHRE 3043

Client Info

Activity Readiness Screening

bpm
mmHg
mmHg

PIN Assessment Data

1.5 Mile Data

PREP Circuit Data

20M Shuttle Run Data

PREP Assessor

Movement Screening

FMS Scores

FMS Total Score & Weakest Link

Modern Burpee

HIIT prescription

HIIT Actual (what you did in training)

Activity Readiness Screening

Complete the following before moving on:

  1. Client Info
  2. Activity Readiness

https://fitnessandhealthpromotion.ca/wp-content/uploads/2018/06/Get-Active-Questionnaire.pdf

Then Save your data.

Then mark this task complete and move to the next task.

Data Collection - PHRE 3043

Client Info

Activity Readiness Screening

bpm
mmHg
mmHg

PIN Assessment Data

1.5 Mile Data

PREP Circuit Data

20M Shuttle Run Data

PREP Assessor

Movement Screening

FMS Scores

FMS Total Score & Weakest Link

Modern Burpee

HIIT prescription

HIIT Actual (what you did in training)