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Lab manual is used for in lab activities and required for online questionnaires....

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BPK 143 Exercise: Health and Performance – Lab Manual

BPK 143 Lab Manual Fitness Assessments Introduction You are required to complete several fitness assessments and assess your performance as part of the course evaluation. Please note that you are NOT being graded on how fit you are. Even if you score poorly in terms of performance you can still obtain 100% of the marks available. The purpose of this assessment tool is to check that you understand what the fitness tests are measuring and that you can accurately use these fitness tests to assess your results. Ideally, this should not be treated as solely an academic exercise, as measuring your fitness levels will help identify your strengths and weaknesses. This will help you design a more effective exercise program (which is required for Assignment #4). It should also help you with your commitment to health and fitness. Once you have performed a specific fitness test you will be required to submit your results for evaluation. You will need the information in this laboratory manual in order complete these on-line submissions. The fitness test submission pages are accessible Canvas. You must complete the PAR-Q and informed consent forms prior to entering data. Once you have performed a fitness test you may have to do some calculations to determine the specific parameter you are trying to measure. You will also evaluate your performance by comparing your score with the scores of others of the same age and gender. Classification tables for the assessments are provided in this lab manual. You can access the test information in this Lab Assignment Guide via a smartphone or laptop, or print it out to take with you, to the track or fitness centre where you will complete the assessments. However, if you are “on-line” at the gym, I strongly recommend that you only record your results and not try to immediately enter the results on-line. It is better to be back at your desk where you can calculate values and assess your results carefully. Take your time, do not rush. Once you have submitted your results for marks you cannot go back and change your submission. We often get students messaging us to say they made a simple error and can they resubmit. I believe the reason for this is that you will get immediate feedback as to whether the submission was correct. I think the best analogy is that if you handed in a paper copy of the calculation and the TA marked it and handed it back to you a week later and you noted you had made a simple error, would you ask the TA if you could try again?

Fitness Assessment Submissions Due Dates The tests are due on two specific dates in the semester and these dates can be viewed on canvas. Once the due date has passed you will not be able to access that page to earn marks anymore. It is therefore very important you keep up to date with the fitness test submissions. You will notice that you have several weeks to perform the first round of tests and enter the results. The first set of 13 fitness tests are due in week 5 in the semester (the re-tests are due by the end of week 13). This is because it is not always easy to schedule the time

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BPK 143 Exercise: Health and Performance – Lab Manual to go to a 400-m track or the gym. Ideally you should assess your fitness levels via these tests in the first two weeks of the semester. This way you are more likely to notice improvements in your fitness test results when you do the tests again at the end of the semester. You DO NOT need to read the relevant text chapters to understand how to perform the tests. The explanations in this lab manual should be sufficient. If you have any questions post them to the course forum and/or ask your tutor-marker. The re-tests (tests 14-23) will not be open for data entry until week 11 of the semester. These are NOT re-tests for those that made errors previously. They are intended to retest your fitness levels and hence ALL students must take the tests again and submit their results.

Injury and Illness Of course it is possible you may not be able to complete a fitness test by the due date because of illness or injury. In this case you can estimate what you think your score would be and enter that (along with all the calculations). Make sure you chose a realistic value. This will allow you to obtain the marks available. This may seem an easy way out but the “academic” purpose of the fitness tests is to check that you understand the test. If you are fit enough to take the test and chose to just guess what you would score, then you are missing out. Taking the tests and experiencing the physical demands of the test will also help you learn the academic content of the course. As the saying goes, “you can lead a horse to water, but you can’t make it drink”. Please DO NOT administer tests to someone else. This is VERY IMPORTANT as nearly all, if not all, of you are not insured as personal fitness trainers who have liability insurance. We have asked you to complete a PAR-Q and an informed consent. We have made the effort to ensure you are healthy enough to take the course and that you take the responsibility for engaging in these tests. Do not put yourself in a terrible position of having someone injury themselves (or worse) while you are administering a test you are not yet qualified to administer.

Potential Submission Errors Using an on-line submission tool is probably a unique experience for most of you. For that reason, please do not assume you know what to do prior to entering data. Unfortunately, virtually all problems we encounter with this evaluation relate to students not following instructions. This is understandable, as we realize the temptation to log on and enter your data quickly and get on with the rest of your day. However, be warned, rushing these entries will probably cost you marks. You may even have done a correct calculation on paper and then enter values into the computer only to find out the computer marks you wrong! How come? Read the rest of this topic carefully to learn about some of the potential errors you can make by rushing these entries. •

Data Entry: The most common error is a simple data entry error. Please be very careful. For example, a 20-year-old student thinks she has done everything correctly with the look-up table, but she entered 32 push-ups instead of 23, which would change her classification. She has rushed and thinks she has entered 23 and will classify this result as “fair”. However, if you look at the table below, you can see that for these individuals 32 push-ups scores “good” (as stated, 23 scores “fair”). Therefore the computer program will mark her incorrect.

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BPK 143 Exercise: Health and Performance – Lab Manual

Modified Push-Up Classification – Women Classification Superior Excellent Good Fair Poor Very Poor

Age Groups 18-29 30-39 ≥45 ≥39 36-44 31-38 30-35 24-30 23-29 19-23 17-19 11-18 ≤16 ≤10

40-49 ≥33 24-32 18-23 13-17 6-12 ≤5

50-59 ≥28 21-27 17-20 12-16 6-11 ≤5

≥60 ≥20 15-19 12-14 5-11 2-4 ≤1

The system will not let you re-enter this data and you WILL lose marks. This may seem harsh, but part of the benefit of submitting lab assignments online is for you to get immediate feedback. In addition, the system gives you the correct answer once you enter your answer. Therefore, we cannot allow you to re-enter data. Therefore, look at your written calculations and check them carefully with your entries on the computer page BEFORE you click the Submit button. •

Using the Right Table: Another potential problem is when looking up the result in the table. Often students calculate results correctly (and will receive part marks for this work), but then look up the result (excellent, good, needs improvement, etc.) in the wrong table or wrong column in the correct table. Make sure you are looking at the classification for the correct gender (or that you entered the gender correctly in submission). This is quite a common error to make if you are rushing. Also, make sure you are looking at the right age-group column or row.

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Too Many Decimal Places: Even when you have read all instructions, some entries may not be as intuitive as you would like. This is because computers are not intelligent enough to realize you understand the concept and that you simply used too many or too few decimals in a calculation for example. The submission page will tell you when you have entered too many decimals into a field BUT it must check your answer against its own calculation, which will be done using numbers with only the prescribed number of decimals. We have allowed a range of correct entries (usually ±1 on the last significant figure); therefore, this generally becomes a problem only when performing a calculation in multiple stages or with something like the Body Mass Index (BMI) where you have to square a number and then use division. A slight difference in the starting value can result in a significant difference at the end (I will discuss this more at the time you need to enter your BMI). In short, if you enter values to one decimal place, you must perform all required calculations for that test with those specific one-decimal-place-values.

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Decimal minutes: Some submissions ask you to enter the time in decimal minutes. So 6 minutes 45 seconds must be entered as 6.75. Some students make errors with this requirement, because they are rushing, not understanding this simple concept.

Despite this list of problems, the BIGGEST problem we have is students contacting the tutor-marker to say there is a problem when in fact there is none. Before contacting your tutor marker please check the data you entered. The data you entered, along with the correct answer (which we hope is the same) can be viewed in the “View Result” column on the “My Marks” page. Do not rush to tell the TM there is an error. For example, when students complain about the submission tool, their claims are investigated; only to find out that often the problems was data entry errors. These students are certain they entered 3

BPK 143 Exercise: Health and Performance – Lab Manual everything correctly because everything worked out on their hand-held calculator, but when we look at the values entered, they are wrong. Please review everything carefully before entering data AND before contacting the tutor-marker. If you are 100% convinced the error is a programming error in the submission tool, here is what to do when contacting the tutor-marker: 1. Notify the tutor-marker for which fitness test you were marked wrong. 2. Include in your message EXACTLY what the problem is. This is often quite clear but not always. For example, you may have to state which part of the marking you are querying (there may only be one part, but some tests have several parts). For example, you may know you made a mistake on the look-up table, but you are certain your calculated values were correct. If this is the case, in your message please show the tutor marker how you performed the calculation. If you do not provide full information, your query can not be investigated. Unfortunately too many students make careless mistakes and do not provide the necessary information that would enable the tutor-marker to see the problem immediately. When incomplete information is provided, the tutor-marker must access the submission tool and hunt down the data you entered, which takes several minutes. With 120 students entering data for 20 tests this can quickly add up to a lot of time. I hope you can see why we are strict on you giving us the above information. Students, whether they are in the on-campus or distance education courses, will have begun the exercise component of the course with some aerobic work. The exception might be a student who is an anaerobic power athlete who already has a good aerobic base. Nevertheless, I have to proceed slowly and build work capacity gradually. Therefore, the first few fitness tests will be relevant to sub-maximal aerobic conditioning, which is where you would begin with a conditioning program. The actual measure of aerobic capacity is called the 𝑉𝑂# max, a measure of the maximum amount of oxygen your body can supply to your working muscles. Obviously, if you are sick and/or injured it may not be possible for you to complete the fitness tests within the timeframe available. However, it is important to complete your online submission in order to receive the allotted marks. As stated previously, if you are truly unable to complete the tests you can estimate your score.

First Set of Submissions: Tests 1 – 14 Fitness Test 1: Rockport® Fitness Walking Test (1-Mile Walk) This test is ideal for sedentary and elderly people not used to running. Obese subjects who cannot handle the impact of running may also find this test useful. BPK 143 students unable to run due to injury but who can walk can take this test. For a young healthy population this test is not as accurate as a running test in predicting your aerobic capacity. One way to improve the accuracy is for you to jog the 1-mile. There is no need to run hard but it is good to get your heart rate up to at least 120-130 beats per minute.

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BPK 143 Exercise: Health and Performance – Lab Manual Primary Fitness Component Tested:! Prediction of walking aerobic capacity (𝑉𝑂# $max). Equipment: All-weather 400-metre (¼ mile) running track and a stopwatch. Note: 440 yards (¼ mile) = 402.3 metres; therefore this is minimal error. Procedure: From a standing start, walk four laps of the 400-metre track at a fast (but not excessive) walking pace. You should stay in the inside lane as much as possible to reduce error in the distance covered. As stated if you are fit enough it is acceptable to run the mile at a moderate pace. A moderate warm-up should precede this test if you are planning to walk vigorously; otherwise, it is probably safe to just start the test. Note that if you stroll (i.e., walk slowly), the test results will be less accurate. You should walk fast enough to elevate your heart rate to approximately 140–150 beats per minute less your age. So, for students in your 20s, your heart rate should be around 120–130 beats per minute. Measurements: Record the following measurements: • The time taken to walk four laps. • Your heart rate (10 second count) immediately upon completing four laps. Heart rate was electronically monitored in the original study, but we do not require you to use an electronic heart rate monitor in this course. A 10-second pulse count may be used, which can then be multiplied by 6 to find out a value for beats per minute. Assessment: Enter data in the following equation. It may look complicated, but you simply have to enter the values shown do some multiplication and addition.

𝑉𝑂# max = 132.853 – (0.0769 x body weight in pounds) – (0.3877 x age in years) + (6.315 x gender {males = 1, females = 0}) – (3.2649 x time in decimal minutes) – (0.1565 x exercise heart rate). Note the dot above the V represents a rate of oxygen delivery. The most common units are millilitres of oxygen per minute per kilogram of oxygen. The 𝑉𝑂# max can also be expressed in litres per minute. Once you have calculated your 𝑉𝑂# max score, determine the corresponding fitness classification from Table 1. The Canadian Society for Exercise Physiology refers to these as Health Benefit Zones (HBR). Classifications simply translate a numerical value into English (e.g., excellent, good average, needs improvement, etc.) and are more meaningful to the general public. IMPORTANT: Please read if you are using a heart rate monitor. If you use an electronic heart rate monitor you must be very be careful with how you enter data, as you have to enter a 10-second exercise count. Here is the problem; your heart rate monitor reads 122 beats per minute and you divide by 6 to get 20.33 beats per 10 seconds. You cannot enter this, as the system wants a whole number, so you enter 20. This is fine but then you have to enter 120 beats per minute in the calculations as the computer thinks you counted 20 beats per 10 seconds and is expecting you to multiply by 6 to get 120 beats per minute. If you now enter 122 beats per minute you would be marked wrong.

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BPK 143 Exercise: Health and Performance – Lab Manual

Table 1: Classification of Cardiovascular Fitness (CSEP-PATH: Physical Activity Training for Health. 2015). Age 15-19

20-29

30-39

40-49

50-59

60-69

Zone Excellent Very Good Good Fair Poor Excellent Very Good Good Fair Poor Excellent Very Good Good Fair Poor Excellent Very Good Good Fair Poor Excellent Very Good Good Fair Poor Excellent Very Good Good Fair Poor

Male

Female

≥57.4 52.4-57.3 48.8-52.3 43.6-48.7...