FITNESS SPORT No 1 year 2007

Source: Adapted from Golding, et al. The Way to Physical Fitness for Youth (3rd edition), page 613. Reprinted here with the permission of YMCA, USA, 101 N. Wacker Drive, Chicago, IL60606. Personal Trainer Manual and Aerobics Instructor Manual, American Council on Exercise (developed by Dr. Fred Kasch of San Diego State University). STANDARDS for the 3 min. CARDIO STEP TEST – MEN Age category 18 - 25 26 - 35 36 - 45 46 - 55 56 - 65 65+ Gold up to 89 up to 89 up to 96 up to 97 up to 97 up to 96 Silver 90-99 90-99 97-103 98-105 98-103 97-103 Bronze 100-105 100-107 104-112 106-116 104-112 104-113 Fail > 106 > 108 > 113 > 117 > 113 > 114 STANDARDS for the 3 min. CARDIO STEP TEST – WOMEN Age category 18 - 25 26 - 35 36 - 45 46 - 55 56 - 65 65+ Gold up to 98 up to 99 up to 102 up to 104 up to 104 up to 102 Silver 99-108 100-111 103-110 105-115 105-112 103-115 Bronze 109-117 112-119 111-118 116-120 113-118 116-122 Fail > 118 > 120 > 119 > 121 > 119 > 123

FITNESS TEST

Basic Harvard University cardio test – now the official YMCA test

It is also important to adapt the exercises to the movements of everyday activities. The following is tested: Dips: Primary muscles used: triceps extension and shoulder girdle Chin-ups: Primary muscles used: biceps flexion and back muscles Push-ups: Primary muscles used: breast, shoulder girdle and torso muscles Torso strength: Abdominal and hip flexion muscles CARDIO The three minute step test designed by Dr. Fred Kasch at the San Diego State University is, among others, also employed by the YMCA as a test for a large number of participants. (Similar step tests together with others developed at Harvard University are used by the military for recruitment screening pur poses). This process allows the aerobic capacity to be measured by stepping at a predetermined cadence. This test is easier to implement than an ergometer test, requiring minimum equipment and less cost. Its disadvantage is that there is a potential variance of up to 16% (as

Evaluation for the sports badge: Gold : Excellent to good result Silber : Above average result Bronze : Average result

It must be ensured that the stretching movement originates from the hips and lower back area. In old age too, we want to be able to easily pick up things from the floor or tie our shoe laces without experiencing pain, so we need to place particular emphasis on the results of this test. Strenflex Test – why? The STRENFLEX test and its sports badge is a simple yet effective tool for the fitness industry to support and motivate existing customers. It helps to win new customers and to clearly highlight where their deficits are. The STRENFLEX fitness test provides basic information which offers a use ful platform for establishing effec tive fitness programmes. Follow-up tests can be used to monitor progress and create new training incentives. It’s also a good means of monitor ing the quality and quantity of train ing. The STRENFLEX fitness test is an extremely straightforward tool for providing advice, support and coun selling.

FLEXIBILITY Flexibility is defined as the achievable range of motion of a joint or joint sys tem combined with the ability to carry out movements having a large movement amplitude. Often the term ‘flexibility’ is limited in use to musculature flexibility which is restricted by muscles, tendons and ligaments. However flexibility is also closely dependent on one’s individual build (e.g. congenital or acquired joint deformities), age, sex and fitness level. It is a fact that flexibility improves health and fitness. Lack of flexibility is clearly a risk factor in joint and muscle injuries. One of the most frequent issues here is a shortening back musculature in the lum bar region causing back pain and inju ries. Back pain continues to be the single most widespread problem afflicting mod ern society. We have therefore integrated torso flexion as a flexibility exercise into the STRENFLEX fitness test. Torso flexion is evaluated using the so called “sit & reach” test. This involves sit ting on the floor with legs stretched out straight ahead. With the feet flexed the hands must reach the tips of the toes.

stated by Ueli Schweizer). What’s required for the test? 1) A 12 inch (30cm) high step

See pages 18 and 19 for details of the required exercises.

2) A metronome set to 96 bpm for 3 minutes and 1minute timing for pulse rate measuring 3) A stopwatch for timing

STRENFLEX fitness sport 15