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Exercise and Form
Body Composition
Standard Operating Procedures for body composition
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Waist circumference
With the subject standing, arms at the sides, feet together, and abdomen relaxed, a horizontal measure is taken at the narrowest part of the torso (above the umbilicus and below the xiphoid process)(American College of Sports Medicine ( ACSM) 2010b).
The WHO STEPS protocol for measuring waist circumference instructs that the measurement be made at the approximate midpoint between the lower margin of the last palpable rib and the top of the iliac crest and should be measured at the end of a normal expiration, when the lungs are at their functional residual capacity (World Health Organisation (WHO), 2008).
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Hips (ACSM 2010b)
With the subject standing, legs slightly apart (approximately 10cms), a horizontal measure is taken at the maximal circumference of the hip, just below the gluteal fold.
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Waist to hip ratio (ACSM 2010b)
Waist to hip ratio is calculated as waist measurement (cms) divided by hip measurement (cms).
Height (ACSM 2010b)
Ask subject to remove shoes, measurer raises the head measurements gauge. The subject stands straight up with heels together, head level and looking forward at the height measurer with back to the measure. The subject takes a deep breath and holds it, the measurer lowers the head gauge until it rests on the subjects head. The subject stands away and the measurer records the reading.
Weight (based on ACSM 2010b)
Ask subject to remove shoes and outdoor clothing. The measurer ensures that the scales are turned on, taps the scale and waits until the scale is at zero. The subject is asked to stand on the scales until the reading is steady. The reading is recorded, the subject stands away from the scales.
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Body mass index (BMI)
BMI is calculated as body mass divided by height squared i.e. BMI = weight (Kg)/ (height (m))2
BMI kg/m2
Underweight < 18.5
Normal 18.5-24.9
Overweight 25.0-29.9
Obesity class I 30.0-34.9
Obesity class II 35.0-39.9
Obesity class III ≥ 40
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Skinfold measurement (ACSM 2010b)
All measurements should be made on the right side of the body with the subject standing upright.
The calliper should be placed directly on the skin surface 1cm away from the thumb and finger, perpendicular to the skinfold and half way between the crest and the base of the fold.
A pinch should be maintained while reading the calliper.
Wait 1 -2 seconds (not longer) before reading the calliper.
Take duplicate measures at each site and retest if duplicate measurements are not within 1 to 2 mm.
Rotate through measurement sites or allow time for skin to regain normal texture and thickness.
Abdominal: vertical fold; 2 cm to the right side of the umbilicus.
Triceps: vertical fold; on the posterior midline of the upper arm, halfway between the acromium and olecranon processes, with the arm held freely to the side of the body.
Biceps: Vertical fold; on the anterior aspect of the arm over the belly of the biceps muscle, 1 cm above the level used to mark the triceps site.
Chest/pectoral: diagonal fold; one half the distance between the anterior axillary line and the nipple (men) or one third the distance between the anterior axillary line and the nipple (women).
Medial calf: vertical fold; at the maximum circumference of the calf in the midline of its medial border.
Midaxillary: vertical fold; on the midaxillary line at the level of the ziphoid process of the sternum (alternative: horizontal fold taken at the level of the xiphoid/sternal border in the midaxillary line.)
Subscapular: diagonal fold; (45° angle), 1 to 2 cm below the inferior angle of the scapula.
Suprailiac: diagonal fold; in line with the natural angle of the iliac crest taken in the anterior axillary line immediately superior to the iliac crest.
Thigh: vertical fold; on the anterior midline of the thigh, midway between the proximal border of the patella and the inguinal crease.
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Males:
4-Site Skinfold Equation (for calculating % body fat)
% Body Fat = (0.29288 x sum of skinfolds) – (0.0005 x square of the sum of skinfolds) + (0.15845 x age) – 5.76377, where the skinfold sites (measured in mm) are abdominal, triceps, thigh and suprailiac.
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Females:
4-Site Skinfold Equation
% Body Fat = (0.29669 x sum of skinfolds) – (0.00043 x square of the sum of skinfolds) + (0.02963 x age) + 1.4072, where the skinfold sites (measured in mm) are abdominal, triceps, thigh and suprailiac.
1 Rep Max.
The one repetition maximum in weight training (one rep max, or 1RM) is the maximum amount of weight one can lift in a single repetition for a given exercise.
1RM and MRM are used to determine the load required for your training programme/exercise prescription. Always consider the end goal (power/strength/endurance).
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How to find 1RM:
•Warm up and teach movement (correct form)
•Add weight, count repetitions, monitor form
•Rest (as needed)
•Add more weight, count repetitions, monitor form
•Rest (as needed)
•Repeat process with more weight
•Note number of reps when failure of form occurs
•Use table to then estimate 1RM or Multiple RM
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Cardiovascular Training
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Maximum heart rate
To work out the maximum heart rate, minus the individuals age from 220.
This maximum heart rate can then be used to find out their training heart rate zones.
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Getting people to talk is a good way of knowing how hard they are working.
If they are able to maintain a conversation this is a good warm up intensity.
If they are able to say short sentences this usually shows they are in the fitness zone.
If they are able to say one word then it demonstrates that they are at a very high intensity.
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RPE (Rate of Perceived Exertion)
It's not always feasible to have a heart rate monitor, so an easy way of determining how hard someone is working, or at least how they perceive they are working is by asking them how hard they feel they are on a scale of one to ten.
There are certain scales which can also be used for example the Borg's rating of perceived exertion scale, which ranges from 6-20.
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Rule of 2's
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When an individual is able to perform 2 extra reps at the end of the last set for 2 consecutive sessions... it's tiome to nake it harder!