PROJECT

PROJECT

General recommendations before beginning:
Please address every section individually (every aspect of fitness that you’ve tested).  When reporting a variable such as cardiorespiratory fitness, you need to not only report the results but explain in layman’s terms the importance of the findings (i.e. why is important to have a VO2 max—remember your client is not an EP major so they won’t understand very easily).  For each section, please give them feedback on their results such as how they compare to reference norms, what is the take away and what are the recommendations?  Avoid negativity when addressing areas that need improvement.  In other words, don’t say something like “your body fat is too high and it’s likely adversely affecting your flexibility”.  A better way to say this would be “we are going to set a goal of ___% body fat which will help achieve several benefits…”
Note: most of you are seniors and your writing should be displayed as such.  This needs to be concise, coherent, and well-written.  Be advised to NOT submit a poorly constructed project to me with several grammatical errors.  If you’re not a good writer, you should have someone proofread your work before submitting.  See me if you’d like to see an example.
Do not submit in headline format similar to this document!!!!!!!!

Part I: Screening documents/Health History
Appropriate documents included, completed, and diagnosed.
Part II: Cardiorespiratory Fitness Assessment and Aerobic Exercise Program
I. Demographics
List the following information for your client:
1.    Age
2.    Gender
3.    Height
4.    Body weight
5.    Resting BP and HR
a. Classification-normal, abnormal, etc.
6.    HR max (measured or age predicted)
7.    Primary CHD risk factors (if any)
8.    Special considerations (if any)
b. Injuries, contraindications, areas of concern
9.    Aerobic activity interests
II. Cardiorespiratory Fitness Assessment (GXT OR field test)
A.    Select a GXT protocol or field test
1.    Discuss the importance of cardiorespiratory testing and high cardiorespiratory fitness
2.    Explain why the specific protocol and mode (cycle or treadmill) were selected.
3.    Was this a submaximal, maximal GXT, or a field test?
4.    Give potential reasons for GXT termination.
5.    Evaluate HR and BP responses during the GXT and recovery.
6.    Calculate the client’s VO2 max via appropriate method.
B.    Results
1.    Explain why the field test was selected.
2.    Estimate the client’s VO2max from the test results. Show all calculations.
3.    Explain and interpret the results; explain the findings to the client in layman’s terms. NEVER BE NEGATIVE!

Part III. Muscular Strength.
I. Headline with summary of results: 1RM upper, lower, report absolute and relative scores and classification
II. Musculoskeletal Fitness Assessment
a.    Administer 1RM test for dynamic strength
a.    Upper body (report 1RM)
b.    Lower body (report 1RM)
c.    Estimation of 1RM can be used if appropriate
i.    Explain why an estimation was used if so
b.    Determine the relative strength and determine the appropriate percentile rank for his/her age group.
c.    Address the results in terms of strengths/weaknesses (i.e. where does your client need to improve).  Also consider that a comparison against the norms might not suit their goals.  Someone who is well trained might appear to be at a high percentile but relative to his/her goals the client may still want to improve.  Again, the considerations are specific to the client.  The percentiles are used as baseline comparison data.
Be sure to explain the findings. Think about the muscles most involved for the lifts chosen, and address the specific muscles that need improvement.  You can also include a subjective assessment as appropriate.
If you are unable to test the 1RM, it can be estimated via protocol used in lab or textbook.
Part IV. Body Composition
I. Headline with summary of results: %BF via skinfold and BIA, BMI, healthy %BF, BF classification (p. 190).
II. Skinfold method
a.    Which equation/formula was chosen and why.
b.    Report the skinfold measurements and averages
c.    Calculate body density (showing work)
d.    Calculate body fat (showing work)
III. Other Anthropometric Methods
a.    BMI: how is this determined? What is his/her BMI? Normal?
b.    Waist circumference
Hip circumference
W-H ratio (nomogram p.221) –risk profile (p.222)
IV. BIA Method
a.    Report findings: %BF, FFM, FM
V. Comparison of Methods
-which method provided the highest/lowest results
-Pros/Cons of each.  Be sure to explain well.
VI. Classification of BF and calculation of healthy body weight
Explain the findings to your client while considering the strengths and weaknesses of each approach.  What is the importance of healthy body composition? Based on your knowledge of these tests, which one do you feel provided the most valid results?  According to these results, what are the implications for your client (classification rank)? Explain in layman’s terms.

Part V. Flexibility & Balance
Flexibility:
Administer two flexibility tests. Make sure to perform 3 trials and report the results.  Each trial, as well as the average of the three trials needs to be reported.  Identify the joints and muscle groups involved for these assessments. Report the percentile rank and address results. Explain in layman’s terms.
Balance:
Administer the star excursion test (see page 304 for instructions).  The client should be barefoot for this, and you will need to use masking tape and a tape measure to perform this test.  Three trials will be performed with each leg.  Calculate the average reach for each position. Report your results with a table indicating the position (anterior, anterolateral, lateral, posterolateral, etc.) and the average reach distance for each position.  The normalized score should be included in the table as well.  Normalized score is calculated as:
[excursion distance (cm) / leg length (cm)] x 100
Explain how normalized score was calculated and discuss the findings (compared to norms).

Administer the Unipedal Stance Test– three trials with eyes open and three trials with eyes closed.  Be sure to test their dominant leg.  Test procedures on page 300.  Max duration is 45 sec.
Report best scores -both eyes open and eyes closed trials, and compare to norms.
Part VI. Exercise RX
I. Aerobic Exercise
A. Explain why the exercise mode was selected.
B. Give reasons for selecting a specific initial exercise intensity.
C. Outline the program as follows (include one for each phase –initial, improvement, maintenance)
Phase (weeks)    Intensity    Target HR    RPE    PACE
(min • mile- 1) or work rate (kgm • min-1)    kcal • min-1    Time    Frequency    Weekly net kcal expenditure
% VO2    METs            kg    rpm
D.    Show all calculations for intensity (METs), duration, kcal • min-1, speed (walking or jogging program), work rate (cycling program), and weekly energy expenditures. Use ACSM formulas for speed or work rate calculations.
E.    Specify times for reevaluation of VO2max and expected percentage of improvement in VO2max by the time the client reaches the maintenance phase of the exercise program.

a. Identify mode of exercise chosen (e.g. jogging, running) and explain why this modality was chosen.
b. According to ACSM, what is the initial exercise intensity for your client? This should be based on their cardiovascular/training status.  You will need to refer to chapter 5 for this information.  Why did you choose this exercise intensity (considering that ACSM is going to recommend a range—you will need a specific value within that range).
c. Complete the tables for each of the three phases (initial, improvement, and maintenance).  This will be done in the exact same way that we did the in class practice prescription.  The textbook will help tremendously.
d. Show calculations (notebook paper is okay)
II. Musculoskeletal Fitness:
Resistance Training Program
A.    Explain the objective and type of program as well as the equipment to be used (variable- or constant-resistance exercise mode?).
B.    Outline the program as follows:
Exercise    Joint actions    Muscle groups    Intensity % 1-RM    Weight    Reps    Sets    Progressive overload    Frequency
* You will need to include all stages of the exercise program (initial, improvement, and maintenance stages) for your client.
C.    Be certain to include at least one exercise for all major muscle groups and more than one exercise for the weakest muscle groups identified as needing improvement.
D.    List exercises in the program in the order that will be performed by the client (generally, larger to smaller muscle groups).
III. Flexibility Training Program
A.    Name two stretching exercises for each of the muscle groups you’ve identified as needing improvement.
B.    Write an exercise prescription for your client. Make sure to include each of the following elements:
1.    Mode of stretching
2.    Number of exercises—list stretching exercises for each muscle group
3.    Intensity (mild discomfort)
4.    Frequency (days/week)
5.    Time of each stretch
6.    Repetitions
7.    Duration of each stretch
Note: You should receive full credit for this project if you
•    follow the outline closely and in the order specified;
•    include all data sheets;
•    perform all calculations (formulas) correctly and show all work;
•    do the evaluations correctly and ensure that the exercise program shows sound progression;
•    present your work neatly;
o    This complete analysis and write up (if done well) could be conducted for $100++ when turning in your final project, ask yourself if you’d pay that much money for what you’re submitting to me
•    Proofread your work and avoid typographical errors, incorrect grammar, and misspelled words.
Final completed project (with all sections included) will also include:
Thank the subject and providing an overview of all results and knowledge and benefits of information obtained through testing.  Also include general recommendations.  This information is provided at the beginning of the binder (before screening documents).