TM Chapter 8
- American Council on Exercise
- Professional Fitness Trainer
- Professional Fitness Trainer 101
- TM Chapter 8
Last Modified: 2014-07-08
Cons: trainer error increases with lack of experience/familiarity.
These are just estimations of body comp
fat: adipose tissue. essential BF for M= 2-5% and F=10-13%
certain amount of BF is necessary for overall health but too much is detrimental
overfat= too much fat which directly affects body composition.
apparatus is expensive and impractical for fitness centers but is the gold standard in body comp measurements.
men: chest between top crease of underarm and nipple, thigh between crease of hip and proximal patella, abdomen 1 inch to the R of the bellybutton.
women: tricep post. midline of upper arm in the middle, thigh, suprailium immediately superior of iliac crest in line with arm crease.
*note that hip measurements for women and chest for men are diagonal along line.
client should be hydrated and pre-exercise.
all measurements are on the right side of body while client is standing.
mark skin, fold with L hand and measure with R. Open thumb and index to 8 mm or 3 in the pinch skin and put caliper on skin just below the pinch. release and read. wait 20-30 s to 2 accurate readings.
*only measure monthly or bimonthly
desired body weight = (lean body weight/ 100%-desired % fat) x 100
=weight(kg)/height squared (m)
PT should look at ind and decide if BMI is accurate or if they should proceed to body comp measurements.
- measure precisely and consistently the same places.
- use non elastic, flexible tape
- tape should be snug without pushing into subcutaneous layers.
-duplicate measurements should be taken of each site.
android: apple shaped, more fat in waist and high risk for disease
gynoid: more fat in the hips and thighs or pear shaped.
for every 1-inch of waist inc in men, it inc blood pressure, blood cholesterol, lowers HDL, inc blood fat (triglycerides) and inc metabolic syndrome risk.
Some clients may not feel comfortable walking on a treadmill and a bike should/can be used in this situation.
contraindications: clients w poor balance/visual problems and can't walk on TM without hold rails. Orthopedic problems that get worse with prolonged walking or foot neuropathy
-Have client warm up at or under 1.7 mph on treadmill (TM). test begins at 1.7 mph and 10% incline. Each stage is 3 min long, record clients vitals every min and at 2:15 of every stage.
If HR is rising more than 6 bpm, they have not reached steady state yet (HRss) and should continue for one more minute.
starts at 3 mph for F and 3.3 mph for M and 0% incline.
F: after 3 min inc incline to 2.5% and inc by 2.5% each 3 min after until 85% MHR reached
M: after one minute inc incline to 2% and inc by 1% each minute after until 85% MHR reached.
assess HR and RPE each minute and BP with 30s left in each stage (women) or every other stage (men)
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