ACSM- The American College of Sports Medicine
The
American College of Sports Medicine (ACSM), headquartered in Indiana polis,
Indiana, is a large sports medicine and exercise science membership
organization. Founded in 1954, ACSM promotes and integrates scientific
research, education, and practical applications of sports medicine and exercise
science to maintain and enhance physical performance, fitness, health, and
quality of life.
Components
of Health-Related Physical Fitness Cardiorespiratory fitness is related to the
ability to perform large muscle, dynamic, moderate-to-high intensity exercise
for prolonged periods. Cardiorespiratory fitness can be assessed by various
techniques and has many synonyms. One such synonym is maximal aerobic capacity.
Body composition refers to the relative percentage of body weight that is fat
and fat-free tissue. Percent body fat, among other techniques, may be used to
assess body composition. Flexibility is the ability to move a joint through its
complete range of movement. Flexibility is dependent upon which muscle and
joint is being evaluated; therefore, it is joint specific. Muscular strength
refers to the maximal force that can be generated by a specific muscle or
muscle group. Muscular endurance is the ability of a muscle group to execute
repeated contractions over a period of time sufficient to cause muscular
fatigue, or to maintain a specific percentage of the maximum voluntary
contraction.
ACSM’S HEALTH-RELATED PHYSICAL FITNESS TEST
ACSM’s
Health-Related Physical Fitness Test is to provide how to perform assessments
of the five health- related components of physical fitness, namely body
composition, muscular strength, muscular endurance, flexibility-The
sit-and-reach test and the behind-the-back reach test, and cardiorespiratory
fitness.
1.
Cardiorespiratory endurance:( six hundred-yard run-walk.)
The
ability to perform large-muscle, dynamic, moderate - to - high intensity
exercise for
prolonged period.
There
are quite a few variations of the walking or running test as a measure of
aerobic fitness. Here is a general description of this type of test. For
specific instructions for a particular walk and run test.
Procedure:
A
football field that was appropriately marked was used to hold the 600-yard
run-walk. The pupil used a standing start and at command began the test.
Walking was permitted, but the object was to cover the distance in the shortest
possible time. Time was recorded in minutes and seconds.
Scoring:
The
score is the number of distances performed in second’s shortest possible time.
(Same
as AAHPERD health related fitness test)
2. Body composition:
The
relative amounts of muscle, fat, bone and other vital parts of the body. By
breaking the body down to its core components through a full body composition
analysis, you can accurately measure and track changes in muscle mass, fat
mass, and body fat percentage over time which can help you identify the areas
you need to work on to lower your risk of disease and improve your overall
health. The following are 4 body fat measurement techniques that are often
accessible to fitness professionals: hydrostatic weighing, bioelectrical
impedance, and skinfolds.
Image:
Callipers used for skinfold tests.
- Hydrostatic weighing, also known as underwater weighing
or hydro densitometry, is one of the most accurate ways to measure body
fat. This is done by submerging yourself in a tank of water and being
weighed underwater. The measurements can then be broken down to determine
your fat and fat-free mass, including your lean tissue and muscle mass.
- Bioelectrical Impedance Analysis (BIA): This technique
uses body fat and lean muscle mass as the basis for measurement by way of
either a handheld device or BIA scale. Small electric currents are sent
through the body and because water, fat, and lean tissue mass interact
with the currents differently the devices can accurately assess the
distribution of your mass.
- Skinfold Measurements: Done by pinching the skin with callipers
in seven different areas on the body, can provide a quick and relatively
accurate estimate of body fat that can be compared to others of similar
age and gender. This technique, while quick and requiring very little
equipment, does not paint a complete picture of the different types of fat
or how and where your body is storing it.
3.
Muscular strength:
The
ability of muscle to exert force.
Purpose:
To measure the endurance of the arms and shoulder girls.
Equipment and Material:
Horizontal bar mat the floor and a chalk.
1. Start
in the push-ups position with the hands and the toes touching the floor.
2. The
body and legs are in the straight line, feet slightly apart, the arms at
shoulder apart, extend and right angles to the body.
3. Keeping
the back and knees straight, the subject lowers the body until there is a 90-degree
angle at the elbows with the upper arm parallel to the floor.
4. A
partner hands their hands at the point of 90-degree angle so that the subject being
tested goes down only until their shoulder touches the partner’s hands, there
lock up.
5. The
pushups are complete pushups are done in time to a metronome or similar device
with one complete pushups every three seconds (1.5 seconds down and 1.5 seconds
up,20 complete pushups per minute).
6. The
subject continuous until they can do no more in rhythm (has not done the last
three in rhythm) or has reached the target number of pushups.
Scoring:
The
score is
considering for the correct push ups executed by the subject within 30 seconds.
Each push up gets each one mark.
Rules:
·
To proper stretching exercise
·
Elbow extended and Elbow bend.
4.
Muscular endurance:
The
ability of muscle to continue to perform without fatigue.
Muscular
Endurance: It is the ability of muscle group
to execute repeated contractions over a period of time sufficient to cause
muscle fatigue, or to maintain a specific percentage of the maximal voluntary
contraction for a prolonged period of time. Absolute muscular endurance is the
total number of repetitions at a given amount of resistance is measured.
Relative muscular endurance is the number of repetitions performed at a
percentage of the 1 -RM (e.g: 75%) which is in both pre- and post-testing. A
simple field test such as the maximum number of push-ups that can be performed
without rest may be used to evaluate the endurance of upper body muscles.
5. Flexibility: (same as sit and reach)
The
range of motion available at a joint. (Same as AAHPERD health related fitness
test. This
test
was first described by Wells and Dillon in 1952)
Flexibility is
the ability to move a joint through its complete range of motion. It is
important in the ability to carry out ADLs and in athletic performance. It
depends on a number of specific variables including distensibility of the joint
capsule, adequate warm-up, and muscle viscosity. Flexibility is joint specific;
thus, no single flexibility test can be used to evaluate total body
flexibility. Goniometers, inclinometers, electro goniometers, the Leighton fluxmeter
and tape measures are some common devices to measure flexibility in degrees.
Sit and reach test is one of the flexibility tests.
Purpose: To evaluate the flexibility of the lower
back and posterior.
Equipment
and Material: Sit and Reach Box,
A long Scale.
No comments:
Post a Comment