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Rusty_Gunn
A writer of futurist stories. Self Improvement Disciple, Dreamtrapreneur, Rephraser of podcast knowledge:

NASM CHAPTER 6 Objective Information

We are all getting a little older.

Things don’t fit or move the way they should.

We blame it on our chronological disposition.

“I am too old for this.” Or “I can’t do it. I aint a young whippersnapper like you!”

The thing is we can feel better than we ever have before if we commit to it. I heard about a 96 year old British man, who is setting world records.

Commit to your body, and it will repay you twice fold.

We’ve covered Subjective Information, which is information referred to the trainer by the client. Now we are Objective Information which is quantifiable measurements of the client taken by the trainer.

Objective Information:

  • Physiological Measurements-Heart Rate and Blood Pressure
  • Body Composition- Body Fat Percentage,Circumference Measurements, Waist to Hip Ratio, Body Mass Index
  • Cardiorespiratory Assessments- YMCA 3 Minute Step Test, Rockport Walk Test
  • Static Posture Assessments- Kinetic Chain Check Points
  • Movement Assessments (Dynamic Posture)- Overhead Squat Assessment, Single Leg Squat, Pushing and Pulling Assessments
  • Performance Assessments- Push Up Test, Davies Test, Shark Skill Test, Bench Press, and lastly squat.

Heart Rate/ Blood Pressure

We know that your heart needs to contract rhythmically or you die. That Rhythm is called your Pulse or Heart Rate.

Heart rate is a great indicator of cardiorespiratory fitness. More on that in a second.

But how do you measure Heart Rate?

There are other places but these are the most common.

So count the number of pulses during a 60 second time frame. Thus you get the heart rate. Or a 15 second time and multiply the result by 4. Or a 10 second time period multiply by 10. The point is you are trying to find Beats Per Minute (BPM)

Heart Rate Training Zones.

There are two ways of calculating Target Heart Rate Zones:

  • Straight Percentage Method (Peak Maximal Heart Rate).
  • Heart Rate Reserve Method ( Karvonen).

In the Straight Percentage Method you subtract the client’s age from the number 220. This number is their Maximum Heart Rate. So once the maximum heart rate is figured out, you can figure out which Target Heart Rate Training Zone.

There are 3 of them

  1. Builds aerobic base and aids in recovery (220-client’s age) x 0.65 the upper limit of zone one is (220-client’s age) x 0.75
  2. Increases aerobic and anaerobic endurance. (220-clients age) x 0.76 the upper limit of zone 2 is (220-client’s age) x 0.85
  3. Builds High end work capacity (220- client’s age) x 0.86 the upper limit of zone 3 is (220-client’s age) x 0.95

These zones are also coordinated if the respiratory system is fully functioning. If breathing is not efficient the intensity is lowered.

The HHR aka The Karvonen Method.

This method of finding the Target Heart Rate is a combination of finding the Resting Heart Rate and the Maximum Heart Rate.

Resting Heart Rate is when the body is at rest. Totally relaxed. Like you are laying or sitting down. Super zen

Maximum Heart Rate is found by Subtracting the client’s age from 220

The HHR is THR=[(HR max- HR Min) x desired intensity] + HR Rest.

To measure Blood Pressure you are going to need a Sphygomanometer

It is a fun word to say.

Body Composition

  • Body Composition Assessment- Calculating Body Fat
  • Circumference Measurements- The Measuring Tape
  • Waist to Hip Ratio
  • Body Mass Index (BMI)

Recommendations for Body Fat Percentages

MEN:

  1. Essential Body Fat- 3–5%
  2. Athletic=5–13%
  3. Recommended (34 Years or less)= 8–22%
  4. Recommended (35–55 Years)= 10–25%
  5. 56 Years Plus=10–25%

Women:

  1. Essential Body Fat=8–12%
  2. Athletic=12–22%
  3. Recommended (34 Years or Less)=20–35%
  4. Recommended (35–55 Years) = 23–38%
  5. 56 Years Plus= 25–38%

Methods of Calculating Body Fat

  1. Skinfold- Most affordable, acceptable accuracy. Needs practice to perform assessments correctly.
  2. Bioelectrical Impedance- Conducts an electrical current through skin. The hypothesis is electrical currents flow more easily through water, than fat. More accurate, but more expensive
  3. Hydrostatic Weighing- Lean Body Mass (Bones, Muscle Connective Tissue) sinks while body fat floats. The most expensive of the bunch, but the most accurate.

Circumference Measurements.

You ever get a suit a tailored to fit? This method of body assessment is similar to that, but if proper diet, and exercise is followed you are going to get a smaller suit.

So where do you measure?

  1. The Neck: Across the Adam’s Apple
  2. Chest: Across the Nipple line
  3. Waist: Below the rib cage and above the hip bones
  4. Hips: The widest portion of the buttocks
  5. Thighs: 10 inches from the Patella
  6. Calves: The thickest part, between the ankle and the knee
  7. Biceps: Not flexed, with the arm extended palms facing forward

Why is it good?

  • Everyone likes to see improvement. Remeasure monthly to show that
  • Show progression
  • Assesses fat pattern and distribution
  • Cost effective
  • Easy to record
  • Little technical error
  • Used for waist circumference
  • Used for waist to hip ratio (WHR)- We will talk about this a little later.

Waist to Hip Ratio

Belly fat, we all hate it. It has shown that increased belly fat is correlated to a number of chronic diseases. Thus if your waist is larger than your hips, it is recommended to get a medical check up.

How to figure out the WHR

  1. Measure the smallest part of the waist. Above the hip bones, and below the rib cage.
  2. Measure the largest part of the Hips
  3. Divide the waist measurement by the Hip measurement.

A ratio greater than .80 for women and for men a ratio greater than .95 likelihood of chronic diseases increases.

BODY MASS INDEX (BMI)

BMI (Metric Units)= Weight(kg)/Height (m2) [Please note that the meters are squared, not times two]

BMI (Standard Units)= [Weight(Lbs)/Height(Inches2)] x 703 ::Again note that the inches are squared not multiplied by 2::

It’s a quick easy way to assess someone, BUT it does not separate lean body mass from fat. Thus if your client has more muscle it will put them in a higher BMI range and will show them that they are at risk for disease.

BMI Classification:

  1. <18.5= Increased disease risk, classified as underweight
  2. 18.6–21.99= Low disease risk, classified as appropriate
  3. 22.0–24.99= Very Low Disease Risk, Classified as Acceptable
  4. 25.0–29.99= Increased Disease Risk, Classified as Overweight
  5. 30–34.99= High Disease Risk, Classified as Obese
  6. 35–39.99= Very High Disease Risk, Obese II
  7. >40= Extremely High Disease Risk Obese III

So there you have it. Physiological Measurements and Body Composition.

If you have any questions or concerns please feel free to comment below. Or if you like what I am doing subscribe. I appreciate you.

Also please remember

Act Boldly

Live Creatively

Work Passionately

See Things In New Perspectives.

Thank you

Rusty