Makenzie Griffin

Dr. Brian Larouere

SER 427 01: Exercise Science Senior Synthesis

21 November 2023

Interpretation of Results: Post-Assessment

1. Fitness Profile: Post-Assessment

Resting Blood Pressure: Pre: 138/88 mmHg Post: 128/90 mmHg

Resting Heart Rate: Pre: 84 bpm Post: 100 bpm

1. Cardiovascular Fitness

Test Pre-Score Post-Score Improved, Maintained, or Decreased

YMCA Bike Test 22.74 ml/kg/min 29.09 ml/kg/min Improved

One Stage Submax 27.18 ml/kg/min 33.75 ml/kg/min Improved

Treadmill Walk
Test
Recommendations: Continue to increase values from cardiorespiratory exercises to better

performing daily acts of living and overall health.

F: Cardiorespiratory exercises 3-5 days per week.

I: Client will gradually increase resistance/grade of exercises every week.

T: 150 minutes of exercise per week.

T: Client will participate in exercises like running, cycling, stepping, etc.

2. Muscular Fitness

Test Pre-Score Post-Score Improved, Maintained, or Decreased

Grip Strength 65.1 kg 67.1 kg Improved

Upper Body Multiple 46.6 lbs 46.6 lbs Improved

RM: bicep curls 6 reps 10 reps
 Lower Body Multiple 130 lbs 140 lbs Improved
RM: leg press 10 reps 10 reps

YMCA Bench Press 32 reps 42 reps Improved

Push-Up Test 15 reps 25 reps Improved

Curl-Up Test 30 reps 37 reps Improved

F: Aim for strength training sessions at least 2-3 times per week.

I: perform 8-12 repetitions adjusting intensity by increasing the weight.

T: aim for 30-60 minutes per session.

T: Include a variety of strength training exercises that target major muscle groups.

3. Flexibility

Test Pre-Score Post-Score Improved, Maintained, or Decreased

Sit and Reach 45.72 cm 49.53 cm Improved

Shoulder & Upper Left: 0 cm Left: -1.5 cm Decreased

Arm Flexibility Right: 0 cm Right: +0.5 cm
Recommendations: Work on flexibility to increase overall range of motion and flexibility.

F: Stretch 3-5 times a week.

I: Gradually increase intensity of your stretches until mild discomfort is felt.

T: Stretch for 10-30 seconds for each stretch.

T: Incorporate a variety of stretches targeting different muscle groups in legs and arms.

4. Body Composition: ______Improved ______Maintained X Decreased

Pre Weight: 305 lbs or 138.35 kg

Post Weight: 300 lbs or 136.078 kg

Height: 69.5 in
 Test Pre-Score Post-Score Improved,
Maintained, or
Decreased

BMI 44.40 kg/m2 43.67 kg/m2 Improved

BIA 50.9 % 52.4 % Decreased

Waist 89 cm 95.25 cm Decreased

Circumference

Skinfolds Could not complete due to client being uncomfortable

Recommendations: Work on exercises to increase muscle mass and decrease fat percentage.

F: Strength train at least 3-4 times per week.

I: Gradually increase the percent resistance for your exercises as you get stronger.

T: 3 sets of about 10-12 reps of strength training during each workout session.

T: Focus on compound exercises targeting multiple muscle groups (squats and deadlifts).

5. Neuromuscular

Test Pre-Score Post-Score Improved, Maintained, or Decreased

BESS Test 23 errors 13 errors Improved

Y-Balance R: 109% R: 122% Improved

Test L: 107 % L: 120%
Recommendations: Work on exercises that incorporate weight to increase balance.

F: Aim to incorporate balance exercises with weights into your routine 2-3 times a week.

I: Gradually increase difficulty of exercises by using unstable surfaces.

T: Dedicate a specific amount of time during workout sessions for balance exercises.

T: Focus on exercises like weighted lunges to challenge your balance.

6. Fitness Component Important to Client: Body Composition

● A fitness component important to my client is body weight. Her focus throughout the

weeks has been to decrease her body fat and weight and increase her muscle mass.
8. Writing Assignment

A. Resting HR Score: 100 bpm Percentile: NONE Rating: Poor

1. Pre-value: 84 bpm Post-value: 100 bpm

2. Explain/Interpret Changes: Client's heart rate was relatively high for being at rest.

Took heart rate after she arrived in the classroom. The normal resting heart rate

ranges from 60 to 100 beats per minute. Client could have been anxious due to

other clients and students being in the classroom.

3. Recommendations/Prescription:

a. F: Aim for cardiovascular exercise at least 3-5 times per week.

b. I: target heart rate zone that around 50-70% of your maximum heart rate.

c. T: 150 minutes of moderate-intensity exercise per week.

d. T: aerobic activities that elevate your heart rate and keep it elevated for an

extended period.

B. Resting Blood Pressure Score: 128/90 mmHg Rating: Hypertension

1. Pre-value: 138/88 mmHg Post-value: 128/90 mmHg

2. Explain/Interpret Changes: The overall change in blood pressure shows a decrease

in systolic pressure and an increase in diastolic pressure. While the decrease in

systolic pressure is generally positive, an increase in diastolic pressure may

 warrant attention. Elevated diastolic pressure can be associated with increased

cardiovascular risk. The change may be influenced by factors such as stress,

recent physical activity, or variations in hydration status.

3. Recommendations/Prescription:

a. F: Aim for cardiovascular exercise at least 3-5 times per week.

b. I: target heart rate zone around 50-70% of your maximum heart rate.

c. T: 150 minutes of moderate-intensity exercise per week.

d. T: aerobic activities that elevate your heart rate and keep it elevated for an

extended period.

C. Body Composition

Weight & Height Score: 69.5 in, 136.1 kg Suggested Weight Range: 57.2 kg- 69.9 kg

1. Pre-value: 69.5 in and 138.35 kg Post-value: 69.5 in and 136.078 kg

2. Explain/Interpret Changes: Weight loss can have both positive and negative

implications depending on the context and individual circumstances. Health

benefits include the fact that the weight loss was intentional and achieved through

a combination of a balanced diet and regular exercise, along with being associated

with health improvements. Although her fat percentage and fat mass increased

and her free fatty mass and muscle mass decreased, she was able to lose 5 pounds

which was her goal for the semester.

Body Mass Index (BMI) Score: 43.67 kg/m2 Percentile: N/A Rating: Obese III

1. Pre-BMI: 44.40 kg/m2 Post-BMI: 43.67 kg/m2

2. Explain/Interpret Changes: The change in BMI from 44.40 kg/m2 to 43.67 kg/m2

indicates a decrease in body weight relative to height. Even though there is a

 decrease in BMI, both values still fall within the obese III category. BMI has

limitations, and it does not distinguish between fat and lean body mass, nor does it

account for variations in body composition.

Waist Circumference Score: 93.98 cm Percentile: N/A Rating: low risk for waist

circumference but extremely high disease risk based on BMI and waist circumference.

1. Pre-Waist: 89 cm Post-Waist: 93.98 cm

2. Explain/Interpret Changes: The change in waist circumference indicates an

increase in abdominal fat or a change in body composition. Abdominal fat,

especially around the organs, is associated with an increased risk of

cardiovascular diseases, diabetes, and metabolic syndrome.

BIA Score: 52.4 % Percentile: > 1%ile Rating: Very poor

1. Pre-Fat %: 50.9 % Post-Fat %: 52.4 %

2. Explain/Interpret Changes: The change in BIA from 50.9% to 52.4% indicates an

increase in the estimated body fat percentage. Changes in body fat percentage can

be influenced by various factors, including changes in diet, exercise, and

hydration status. While BIA is a widely used method, its accuracy can be

influenced by factors such as hydration levels, food intake, and the use of the

device.

Skinfolds Score Percentile Rating

CLIENT WAS NOT COMFORTABLE COMPLETING ALL THE SITES

REQUIRED FOR THE SKINFOLD TEST.

1. Summary and Recommendation/Prescription:

a. Changes/Lack of Changes:
 i. Weight: There is a decrease in weight from 305 lbs to 300 lbs,

indicating a positive change.

ii. BMI: There is a decrease in BMI from 44.40 kg/m2 to 43.67 kg/m2,

but both values still fall within the obese III category, suggesting a

modest change.

iii. Waist Circumference: There is an increase in waist circumference

from 89 cm to 93.98 cm, indicating an expansion of the waist

measurement.

iv. BIA: There is an increase in body fat percentage from 50.9% to

52.4%, indicating an increase in estimated body fat.

b. Recommendations:

i. Consult with healthcare professionals, including a registered

dietitian or a healthcare provider, to assess overall health,

understand the factors contributing to these changes, and receive

personalized guidance. Consider lifestyle modifications, to address

specific areas of concern such as abdominal fat.

c. Prescription: To help lose weight and gain muscle mass, you can follow

this recommended FITT Principle:

i. F: Strength train at least 3-4 times per week.

ii. I: Gradually increase percent resistance as you get stronger.

iii. T: 3 sets of 10-12 reps of strength training during each session.

iv. T: Focus on compound exercises targeting multiple muscle groups.

D. Cardiovascular Fitness
YMCA Bike Test Score: 29.09 ml/kg/min Percentile: 95th%ile Rating: superior

1. Pre-VO2MAX: 22.74 ml/kg/min Post-VO2MAX: 29.09 ml/kg/min

2. Explain/Interpret Changes: The pre-VO2MAX value of 22.74 ml/kg/min indicates

the maximum volume of oxygen my client utilized during intense exercise. A

lower VO2MAX suggests a lower aerobic fitness level. The post-VO2MAX of 29.09

ml/kg/min represents a significant increase from the pre-test value. This suggests

an improvement in aerobic capacity, indicating that cardiovascular fitness has

likely increased. The heart is working more effectively to meet the oxygen

demands of the body during exercise in the post-test; therefore, heart rate is lower.

Treadmill Walk Test Score: 33.75 ml/kg/min Percentile: 90th%ile Rating: Excellent

1. Pre-value: 22.74 ml/kg/min Post-value: 33.75 ml/kg/min

2. Explain/Interpret Changes: The pre-VO2MAX of 27.1834 ml/kg/min represents the

maximum volume of oxygen the individual could utilize during intense exercise

before an intervention. This initial value serves as a baseline for aerobic fitness.

The post-VO2MAX of 33.75 ml/kg/min indicates a substantial increase from the pre-

test value. This suggests a significant improvement in aerobic capacity, signifying

enhanced cardiovascular fitness. The pre-test ending heart rate being slightly

higher than the post-test ending heart rate, suggests that the cardiovascular system

was working relatively harder during the pre-test. A lower ending heart rate in the

post-test indicates improved cardiovascular efficiency. The heart is working more

effectively, possibly due to increased stroke volume and improved oxygen

delivery to the muscles.

3. Results Explained: The results from the two tests are similar regarding the change

in cardiorespiratory fitness.

a. In both cases, there is an improvement in VO2MAX, indicating an

enhancement in cardiorespiratory fitness. The increase in VO2MAX from the

pre-test to the post-test is more substantial in the One-Stage Submaximal

Treadmill Walk Test, suggesting a more significant improvement in

aerobic capacity and cardiovascular fitness.

4. Summary and Recommendations/Prescription:

a. Changes/Lack of Changes:

i. YMCA Bike Test: There is a significant improvement in VO2MAX

from the pre-test (22.74 ml/kg/min) to the post-test (29.09

ml/kg/min), indicating a positive change in cardiorespiratory

fitness.

ii. One-Stage Submaximal Treadmill Walk Test: Similarly, there is a

substantial improvement in VO2MAX from the pre-test (27.1834

ml/kg/min) to the post-test (33.75 ml/kg/min), indicating a

significant positive change in cardiorespiratory fitness.

b. Prescriptions: To help increase your cardiovascular fitness, you can follow

this recommended FITT Principle.

i. F: Cardiorespiratory exercises 3-5 days per week.

ii. I: gradually increase resistance/grade of exercises every week.

iii. T: 150 minutes of exercise per week.

iv. T: participate in exercises like running, cycling, stepping, etc.

E. Muscular Fitness

Score Percentile Rating

1. Pre-values: Test #1 Grip strength 65.1 kg 95th%ile above average

Test #2 Upper body 6 reps <1st%ile very poor

Multiple RM 46.6 lbs

Test #3 Lower body 10 reps <10th%ile well below average

Multiple RM 130 lbs

Test #4 YMCA Bench 32 reps N/A excellent

Press Test

Test #5 Push-Up Test 15 reps N/A very good

Test #6 Curl-Up Test 30 reps >99th%ile N/A

2. Post-values: Test #1 Grip strength 67.1 kg >95th%ile above average

Test #2 Upper body 10 reps <1st%ile very poor

Multiple RM 46.6 lbs

Test #3 Lower body 10 reps <10th%ile well below average

Multiple RM 140 lbs

Test #4 YMCA Bench 42 reps N/A excellent

Press Test

Test #5 Push-Up Test 25 reps N/A excellent

Test #6 Curl-Up Test 37 reps >99th%ile N/A

3. Explain/Interpret Changes:

a. Grip strength:
 i. The increase in grip strength from 65.1 kg to 67.1 kg suggests an

improvement in hand and forearm muscular strength. Improved grip

strength is associated with various functional benefits, including better

performance in activities of daily living. Grip strength can be influenced

by factors such as overall muscle health and specific training protocols.

b. Upper Body Multiple RM:

i. The increase from 6 reps to 10 reps with the same weight suggests an

improvement in muscular endurance for the upper body. Improved

muscular endurance can have positive implications for overall upper body

strength. It is essential to consider the specific training protocols and rest

intervals.

c. Lower Body Multiple RM:

i. The increase from 130 lbs to 140 lbs with the same number of repetitions

suggests an improvement in lower body strength. Improved lower body

strength is beneficial for overall lower body function. It is essential to

consider the specific training protocols and rest intervals.

d. YMCA Bench Press:

i. The increase from 32 reps to 42 reps suggests a substantial improvement

in muscular endurance for the upper body. The improvement in the

YMCA Bench Press Test indicates enhanced endurance in the upper body,

particularly the chest, shoulders, and triceps. It is essential to consider the

specific training protocols and rest intervals.

e. Push-up Test:
 i. The increase from 15 reps to 25 reps suggests a significant improvement

in upper body muscular endurance. The improvement in the Push-Up Test

(modified) indicates enhanced endurance in the upper body, including the

chest, shoulders, and triceps. It is essential to consider the specific training

protocols and rest intervals.

f. Curl-Up Test:

i. The increase from 30 reps to 37 reps suggests a notable improvement in

abdominal muscular endurance. The improvement in the Curl-Up Test

indicates enhanced endurance in the abdominal muscles, which is

important for maintaining core stability. It is essential to consider the

specific training protocols, form, and any other factors that may have

contributed to the observed change.

4. Summary and Recommendations/Prescription: To help gain muscular strength, you can

follow this recommended FITT Principle.

a. F: Aim for strength training sessions at least 2-3 times per week.

b. I: perform 8-12 repetitions adjusting intensity by increasing the weight.

c. T: aim for 30-60 minutes per session.

d. T: Include a variety of strength training exercises that target major muscle groups.

F. Flexibility

Sit and Reach Score: 49.53 cm Percentile: N/A Rating: excellent

1. Pre-value: 45.72 cm post-value: 49.53 cm

Back Scratch Score: pass for R and fail for L Percentile: N/A Rating: N/A

1. Pre-value: 0 cm for right and left Post-value: +0.5 cm for right -1.5 cm for left.
2. Explain/Interpret Changes: The changes observed in the shoulder stretch test

suggest an asymmetry between the right and left shoulders. The increase in range

of motion in the right arm is a positive outcome, indicating improved flexibility.

The decrease in range of motion in the left arm may raise awareness of potential

tightness or reduced flexibility.

3. Summary and Recommendations/Prescription: To help improve flexibility, you

can follow this recommended FITT Principle.

a. F: Stretch 3-5 times a week.

b. I: Gradually increase intensity of stretches until mild discomfort is felt.

c. T: Stretch for 10-30 seconds for each stretch.

d. T: Incorporate a variety of stretches targeting different muscle groups in

legs and arms.