For your second assignment, you will assess yourself as you would a client. You need to conduct the following field tests using the protocol listed in the text:
1 mi. Jogging Test or Walking Test
Push Up Test
Waist-to-Hip Ratio
V Sit & Reach Test
Unipedal Stance Test
Field Tests in the Text
Cardio- On page 112-114, you will find the descriptions of each of the cardio field tests. Choose between the 1 mi. jogging test or the walking test. Have your client perform one of these field tests to the best of their ability. Then calculate your client’s VO2 max using the appropriate equation on page 109 (Table 4.7). Once you have their VO2 max, compare their score to the classification scores in Table 4.1 on page 81.
Muscular Fitness- On page 173 you will find the description for the push up test. Follow the instructions for the push up test and have your client perform to the best of their ability. Then compare their results to the age-gender norms on page 174.
Body Composition- Measure your client’s waist and hip according to the instructions on page 273. Then use the nomogram on page 274 to find their ratio number. Compare your client’s results to the norms in Table 8.8 on page 274.
Flexibility- Perform the V-sit and reach test that is described on page 321. Compare your client’s score to the percentile ranks in table 10.5 on page 322.
Balance- Have your client perform the unipedal stance test that is described on page 354. Compare their results to the norms listed in Table 12.1 on page 354.
Creating the Exercise Prescription
Once you have completed and documented each of the field tests, you will write your client a full exercise prescription based on their results. Each health-related component of fitness needs to be included. You should follow the FITT-VP principle when prescribing. Also include a plan for when you plan to reassess their fitness in each category. The image below is an example of a format that can be used. However, this particular image does not include all of the components. So, you will need to create your own. This is an example only.
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