Final exam study guide
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EXCI 252 INTRODUCTION TO PHYSICAL ACTIVITY, HEALTH, & FITNESS FALL 2023
STUDY CONTENT GUIDE FOR THE FINAL EXAM
Dear EXCI 252 students, The Final Exam
is scheduled for Wednesday, December 6, 2023,
from 9:00 to
11:00 AM
in classrooms
MB-3.430
, MB-3.435
, and MB-3.445
of the John Molson
School of Business (JMSB) building
located at the Sir George Williams campus
.
Please visit your personalized final exam schedule by logging in to the
Student
Hub
with your netname
and then go to My CU Account > Academic > View exam
schedule to find your classroom. ACSD students are expected to
write the final exam
in one of the downtown ACSD classrooms.
You will have 2 hours
to complete the exam, which will be composed of
multiple-choice questions
. Each question will have 4 choices (
A, B, C, or D) with
only one correct answer
. The final exam
is worth 30%
of your final grade. To write
the final exam, you must present your valid Concordia University student
identification card to the invigilators. Furthermore, you only
need a pencil
, an eraser
,
a nonprogrammable or ENCS-approved calculator for the final exam. Cell phones
,
and electronic dictionaries
cannot
be used during the exam. However, a printed
(hard copy) translation dictionary
(English to French, English to Spanish, English to
Chinese, etc.) may be used during the exam. You are responsible for material from the textbook chapters
indicated in the
table below, the PowerPoint slides
corresponding to these chapters, and any
information covered in class lectures
. If you notice a difference in content between the
course textbook and the PowerPoint slides, the slides will take precedence
because
they have been updated to account for some errors or outdated information contained in
the course textbook. It is recommended that you use the PowerPoint slides as your
template
for studying. If you do not understand some of the material in the slides, you
can refer to the textbook. Chapte
r
Textbook Title
Pages
6
Assessing Muscular Fitness
159-187
7
Designing Resistance Training Programs
189-227
8
Assessing Body Composition
229-279
9
Designing Weight Management & Body Composition Programs
281-308
10
Assessing Flexibility
309-329
11
Designing Programs for Flexibility & Low Back Care
331-347
Section
CSEP-PATH Title
Pages
3
Behaviour Change (CSEP-PATH 2021)
3-21
4
Musculoskeletal Fitness Assessment (CSEP-PATH 2021)
41-55
4
Sit and Reach (CSEP-PATH, 2021) 48-49
4
Physical Activity Training for Health (CSEP-PATH 2021)
65-87
Please note that pages 67
to 71
in Chapter 3
of the course textbook authored by
Gibson, Wagner, and Heyward (2019)
contains some information about behaviour
change
. Please refer to the following pages for the specifics of this study content guide.
1
EXCI 252 INTRODUCTION TO PHYSICAL ACTIVITY, HEALTH, & FITNESS FALL 2023
STUDY CONTENT GUIDE FOR THE FINAL EXAM
Chapter 6
Assessment of Muscular Fitness
(Pages 159 to 187)
You are responsible to study most of the material in this chapter.
Use the PowerPoint slides as your guide for this chapter.
Please refer to the course textbook if you need clarification related to some of
the content in the PowerPoint slides.
Muscle fitness (
see page 72
): characteristics of strength, hypotrophy, and local muscular
endurance. Through resistance training (free weights, machines, body weight, bands…) where
exert force against resistance.
-
Sources of measurement error in muscular fitness testing: client factors (experience,
familiarity, motivation, maximal effort, restricted drugs and medications…) equipment
(most of the dynamic strength and muscular endurance protocols and norms uses constant
resistance exercise machines, calibration, inspection, maintenance…), technician skill
(qualified, trained, explanation, demonstration…), environmental factors (room °C,
humidity, clean). Muscular Endurance: muscle group exert a submaximal force, a given force, maintain a specific
% of the max voluntary contraction, execute repeated contractions (to cause fatigue), sustain a
static contraction (without fatigue) for extended periods. -
Dynamic muscular endurance testing
: repetitions to failure
at a given % of body weight
of 1 RM. YMCA bench press test
uses a flat bench and barbell. As many of rep as
possible. Cadence set a 30 reps/min. stopped when client can’t maintain the exercise
cadence. 80 lb male and 35 lb female. Use a test battery
, lift a % of client’s body mass
up to max 15 reps. Muscular strength: maximal force generated in a single contraction at a specific velocity. Muscle
group or specific muscle generate a maximal contractile force against a resistance in a single
contraction. Peak force of torque developed in a max voluntary contraction. Absolute (MVC) or
relative (MVC/Body Mass)
Muscular Power: skill-related component. Muscle’s ability to exert force per unit of time (exert
force rapidly). Rate of the mechanical work. Maximal amount of force for the least amount of
time. Muscle imbalance: may compromise joint stability. Increase the risk of musculoskeletal injury.
-
Ratios: The difference in strength between contralateral muscle groups should not be
more than 15%, upper body should be at least 40% of lower body relative strength.
Isokinetic dynamometers have been used to assess muscle imbalances of
agonist/antagonist (
see page 67
)
2
EXCI 252 INTRODUCTION TO PHYSICAL ACTIVITY, HEALTH, & FITNESS FALL 2023
STUDY CONTENT GUIDE FOR THE FINAL EXAM
Purpose of strength and muscular endurance assessment: establish baseline, monitor progress,
asses overall effectiveness of resistance training and exercise rehabilitation programs. -
Tests that asses them are specific to the: type of muscle action (static or dynamic),
velocity of muscle movement (slow or fast movement), type of test (strength or
endurance, type of equipment, ROM (static or dynamic)
Type of muscle:
-
Static or isometric: isometric dynamometers, spring loaded dynamometers (external force
applied to the dynamometers compresses a steel spring and moves an indicator needle or
pointer). Same muscle length. No visible movement of joint. Maximum force exerted in a
single contraction against an immovable resistance, limb not rotation (0 velocity)
Handgrip strength testing: indicator of total body strength. Predictor of limitations and
stability in a person. Procedures
Protocol 1 (ASHT, 1982)
Protocol 2 (CSEP, 2021)
Seated or stand. Shoulder adducted and
neutrally rotated. Elbow flexed 90°. 3
trials per hand. Forearm neutral, wrist
extension 0 to 30°. Record mean of the 3
trials.
Stand erect. Arm slightly abducted in
neutral position. Test arm straight. 2 trials
per hand, alternating. Combine the max
scores from the left and right hands.
Leg and back strength testing procedures Leg strength
Back strength
Stand on platform, erect trunk, flexed
knees, pronated grip. Exert as much force
while extending the knees w/o using back.
2 or 3 trials. 1 min rest between. Choose
MAX score and convert in kg
Stand on platform, head and trunk erect,
knees full extended. Alternated grip (right
= pronated, left =supinated). Pull straight
up using back muscles. 2 trials, 1 min rest.
Choose MAX score and convert in kg
Handgrip Endurance testing: Maximal force (MVC)
Submaximal force (% MVC)
Squeeze the handle maximally for 1min.
Record initial and final forces. Relative
endurance score = (final force/initial force
x 100)
Squeeze the handle at a submaximal force
for as long as possible. Relative endurance
score = time the %MVC is maintained
Hydraulic dynamometers: alternative to spring-loaded dynamometers. Have a sealed
hydraulic system that measures force on a gauge dial. Ex: Jamar handgrip dynamometer
(validity and reliability. Gold standard for handgrip dynamometers. May not be
appropriate for isometric strength of people w/ weak MVC bc resolution of the device is
too large to detect small changes)
Myogrip Dynamometer: recommended for clients w/ weak MVC. 3
EXCI 252 INTRODUCTION TO PHYSICAL ACTIVITY, HEALTH, & FITNESS FALL 2023
STUDY CONTENT GUIDE FOR THE FINAL EXAM
Cable Tensiometer: goniometer. provides the advantage of versatility for recording
force measurements at virtually all angles about a specific joint’s ROM (assess strength
impairment, monitor progress during rehabilitation). Strength in 38 muscle groups.
Digital Handheld Dynamometry: upper and lower body musculature. 11 muscle
groups.
Clinical methods: v-sit test (trunk reclined 60°, angle of flexion (knee and hips
90°), Sorensen test (bench height = 25 cm, side bridge test, novel side-support test (feet
are elevated on a 15 cm padded stool). -
Dynamic: all concentric and eccentric. Muscle length changes. Visible joint movement.
Free weight (dynamic muscular strength and endurance), constant-resistance exercise
machines (dynamic muscular strength and endurance), variable-resistance exercise
machines (
not
for dynamic muscular strength and endurance), free-motion exercise
machines, isokinetic-resistance exercise machines, calisthenic-type exercise tests. o
Advantages and disadvantages of constant-resistance exercise machines compared
to free weights: CREMs require less neuromuscular coordination to stabilize body
parts and maintain balance and no spotting. However, limit an individual’s ROM
and plane of movement, have large weight plate increments, can’t accommodate
people w/ short limbs, long limbs, large body and large limb circumferences.
auxotonic: free weight. Before called isotonic (tension fluctuates greatly even tho the
resistance is constant throughout the ROM). Now (variable muscle tensions caused by
changing velocities and joint action). Can be called dynamic constant external resistance
exercise. The muscle group does not contract maximally throughout the ROM. o
Major disadvantage: measure dynamic strength only at the weakest point in the
ROM. The resistance can’t be varied to account for fluctuations in muscular force
caused by the changing mechanical (angle of muscle pull) and physiological
(muscle length advantage) of the musculoskeletal system during the movement. Concentric: resistance < force by muscle group. Muscle shortens during tension. Eccentric: resistance > force by muscle group. Muscle lengthens during tension. Resist
gravity. o
Force plates and linear transducers: used to obtain direct measures of muscular
force and power. Gold standard of measuring dynamic strength and power.
Expensive due to cost of equipment.
o
Tendo weightlifting analyzer system: linear transducer that can be attached to the
end of a barbell. Reliable and valid device to evaluate lifting movement velocity,
muscle force and power during dynamic resistance exercise in field setting.
o
Myotest accelerometer: measure force production in 3 different planes of
movement. High validity and reliability for measuring dynamic muscular strength
and power. Practical device to evaluate lifting movement velocity, muscle force
and power in field setting.
4
EXCI 252 INTRODUCTION TO PHYSICAL ACTIVITY, HEALTH, & FITNESS FALL 2023
STUDY CONTENT GUIDE FOR THE FINAL EXAM
o
1-RM: most common in clinical setting. obtained through trials and errors. Used
to rate health status, establish exercise prescription workloads and/or monitor
resistance training programs. The heaviest weight that can be moved only once
through full ROM. One complete rep. Time consuming. May be underestimated
for clients with little or no resistance exercise experience. Outside scope of
practice of a CSEP-CPT. Warm-up: 5-10 reps 40%-60% of estimated 1 RM, rest
1 min, 3-5 reps at 60-80% estimated 1 RM, rest 2 min. Attempt 1-RM lift. Rest 2-
4 min between attempts. If successful, increase weight (5-10% upper body, 10-
20% lower body). Until failure (usually within 3 to 5 trials).
relative strength: 1 RM/body mass. Six test items: bench press, arm curl, lat
pull, leg press, leg extension, leg curl.
estimation of 1 RM: submaximal muscular endurance tests (YMCA), 1 RM
prediction equations, prediction tables. Use the average # of reps corresponding
to various percentages of 1 RM. Estimated 1 RM = Weight lifted / (% 1 RM/100).
isokinetic: isokinetic dynamometer (matches the force exerted to keep the same
velocity = different resistance). Maximal contraction of a muscle group at a constant
velocity throughout the entire ROM. o
Cybex II Isokinetic Dynamometer: involves the assessment of maximal muscle
tension throughout a ROM set at a constant angular velocity. Maximally loaded
for the complete ROM by an isokinetic resistance exercise machine. Provides an
accurate and reliable assessment of strength, endurance and power of muscle
groups. The speed of limb is kept at a constant preselected velocity. The
resistance counteracting the individuals force production is called accommodating
resistance. Peak torque (puissance), total work and power can be evaluated. o
Protocols
Isokinetic tests
Speed Protocol
Measure
Strength
30 or 60
2 submax practice
trials and 3 max
trials
Peak torque
Endurance
120 to 180
1 max trial
# reps until
torque reaches
50%
initial
torque value
Power
120 to 300
2 submax practice
trials and 3 max
trials
Peak torque
o
Limitation: expensive. Only permits angular motion. No isokinetic muscle
actions occur in real-life movements.
Variable resistance: machines w/ cams and pulleys. The muscle contracts maximally
throughout the entire ROM by varying the resistance to match the exercise strength
curve. Provide proportionally less resistance in weaker segments of ROM and more
resistance in stronger segments of the ROM. Overcomes the main limitation of auxotonic
resistance exercise. Have a moving connection between the resistance and the point of
force of application. o
Cam: ellipse connected to the movement arm of the machine on which the cable
or belt travels. Each joint movement has an associated strength curve. Limitation
5
EXCI 252 INTRODUCTION TO PHYSICAL ACTIVITY, HEALTH, & FITNESS FALL 2023
STUDY CONTENT GUIDE FOR THE FINAL EXAM
the cams of many machines are incorrectly designed and fail to match the strength
curves of different muscle groups. Difficult to assess maximal muscle force or
strength.
Calisthenic-type strength and muscular endurance test: o
Dynamic muscular strength test: determining max weight, in excess of body mass,
that can be lifted for 1 rep of the movement. For each test, attach weight plates to
the person. Pull-up, dip-strength, sit-up, push-up, bench squat.
o
Dynamic muscular endurance tests: max # of reps of a calisthenic exercise. Pull-
ups, sit-ups, trunk curls, partial curl-ups, push-ups.
Modified pull-up (Baumgartner, 1978). Flexed arms hang test. Measures
isometric endurance of arm and shoulder girdle muscles. Scored as the amount of
time that is maintained in the flexed arm hanging position. o
Dynamic muscular power testing: vertical jump or standing long jump.
Do not memorize information in the following tables:
Table 6.2: Static Strength Norms
Table 6.3: Percentile Scores for the Forearm Plank
Table 6.4: Age-Gender Norms for 1-RM Bench Press
Table 6.5: Age-Gender Norms for 1-RM Leg Press
Table 6.6: Strength-to-Body-Mass Ratios for Selected 1-RM Tests
Table 6.7: Muscular Endurance Norms for Bench Press
Table 6.8: Dynamic Muscular Endurance Test Battery
Table 6.10: Age-Gender Norms for Push-Up Test
Table 6.11: Sahrmann Core Stability Test
Table 6.12: Age-Gender Norms for Countermovement Vertical Jump
Table 6.13: Average Number of Repetitions and %1-RM Values
Table 6.14: Muscle Balance Ratios
Table 6.15: Arm Curl Test Norms for Older Adults
Table 6.16: 30 Sec Chair Stand Test Norms for Older Adults
However, you should know how to use most of these tables in the event you
are given practical problems on the final exam. I would have to provide you
with these tables.
You must know how to use Tables 6.6, 6.8, and 6.13, which correspond to slides 47,
60, and 51, respectively.
You do NOT need to know
anything about the tests for older adults
in this chapter,
which includes tables 6.15 and 6.16.
Also, do NOT study
any information in Table 6.11. 6
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