瑞克里奇是一个NASM-CPT那CES.那PES， 和主教练。
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Rick Richey 0:03
您正在收听的是Rick Ritchie主持的NSM CPT播客，这是美国国家运动医学研究院的官方播客。大家好，欢迎来到NASM-CPT播客。我叫里克·里奇。对于今天收看播客的观众，你们会发现我的背景有点不同。说实话，这样更专业。那是因为我要去阿拉巴马州拜访我的家人，我已经有一段时间没去了。很高兴回到这里。我有我父亲的工作背景，他的工作领域有书籍和其他东西，这些东西非常好，让你看起来很精明。因此，如果你正在看这个，我今天可能显得更精明了一些。话虽如此，你也可以看到一张我和我的领结的照片我高中毕业时的照片。 So if you're not on the Facebook stream or on YouTube, then you may want to check out that right there. All right, y'all, let's get into talking about what we're going to talk about today. We've got the CPT domain number three in our webinars. So what we've been doing recently is a basically a CPT, seven contents of certified personal trainer course, from an ASM and there is that we're in the seventh edition right now. And we're doing a webinar and the webinars, the podcast, it's like a study guide for the content. Now, with that being said, I don't want to chase anybody off that says, hey, I, I'm already certified. So I don't need to listen to this. And in fact, one of the things that happens after certification is you forget majority of the things that you did and studied within your certification for for those of you who are studying, this will be a nice study guide. It's not going to get you there as I'm going to answer all your questions. But it's an excellent audio Study Guide to support you in the process of your study. For those of you who are not who are already certified, it's a great refresher. It's excellent content, it's the kind of stuff that I like to sit through and listen to other people do, because I forget about these things sometimes. So it's really nice to hear. So let's talk about what we're going to be talking about today. This is domain three. In the testing domains, it is the domain of assessments. So this is Section four, and your book chapters 11, and 12. And let's get into what we're going to talk about now. So this particular episode is going to be on health, wellness and fitness assessments. And then we're going to follow up with another episode, which will be about movement assessments. So let's talk about what we're going to talk about. First of all, let's go over a few guidelines, what fitness professionals should not do. And the first one on the list, there is going to be fitness professionals should not diagnose medical conditions. You need to obtain exercise and health guidelines from a physician, a physical therapist, a registered dietitian, and so forth. But we're not diagnosing anything. So if it has something to do with a medical condition, we don't do that. Now, it happened to me one time, and it was a great example of what not to do. I'd gone to a water fountain, I was a manager at a sports club in New York City and my low back was bothering me. So I walked over to the water fountain, and I leaned over to get water and it actually felt kind of nice. But when I tried to stand up, I couldn't stand up. So I immediately thought, Well, what felt better bending forward. So I've bent forward more tried to stand up, bent forward more and tried to stand up until eventually I was lying flat down on the floor under the water fountain at the gym.
只是所以你知道，这是一个令人尴尬的地方，作为躺在喷泉下无法移动的水喷泉的经理。我的背部有一些事情，我不知道它是什么。但我可能有大约五个培训师给我他们的意见，以诊断他们认为我的背部错了。你知道什么，我最终被带到了送给医院的担架上。你知道医生说了什么吗？我们不知道。所以在照顾我的信息中受过训练的医生没有给我诊断，但我有五个不同的培训师为我提供五种不同的诊断。不知道如何共轭。而我猜这故事的寓意是诊断医疗条件，因为我们不知道。我们只是不知道。 Also, let's add to that. You cannot you should not prescribe a treatment. Refer clients to a qualified medical practitioner for medical exercise prescribed And if they've got something going on, we don't do that that's for a physical therapist and the like to support people in prescription of treatment even if that treatment is exercise. We don't prescribe diets or recommend specific supplements unless qualified. So refer the quote clients to a qualified dietician or nutritionist. for specific diet plans, we do not and should not provide treatment of any kind of injury, or disease, aside from basic first aid, refer the clients out to medical practitioner for treatment of an injury or disease, we do not provide or should not provide rehabilitative services for clients. Like design exercise programs for clients after they're released from rehabilitation, we don't design it and we don't support them before. If they need to help medical attention, orthopedic issues, send them out to somebody else, our job is to work out to look at movement, and to provide healthy individuals a healthy means of progressing their fitness. We also should not provide counseling services for clients. And I know if you've been a trainer for any amount of time, and if you're studying for this, you will experience this that it will feel as if you are accounts where sometimes as if your clients are on a couch, telling you their stories. So try to shift away from that and focus more on what we can do, and what needs to be focused on as a fitness professional. So those are some guidelines to review and go over. And I hope that you found them beneficial. Now let's move into the pre the pre participation screening. And this is the health risk assessment sometimes referred to this as the par q or the physical activity readiness questionnaire. And that's going to do, it's going to provide a health history questionnaire, it's going to review lifestyle habits and medical history. And there are guidelines and standards that we go through with the Parkview. So it's a screening tool, right, it's not used to evaluate the benefits and the risk associated with starting any type of exercise that is strenuous in nature. It's just a DC tailed questionnaire designed to assess an individual's physical readiness and to encourage this structured exercise program that we're going to be going through. So in the park Q is the updated version of the park view. Part One of the questionnaire consists of seven questions if a client answers no to all seven of them, then the survey is considered complete. However, if the client answers yes to any of those initial seven questions, they must go into part two of that survey. And that will clarify a little bit more. And what that may also do is require a physician's clearance in order to move forward. And this is important, I've worked with several personal trainers throughout the years who have worked with people referred them out, and the physician caught some really serious things based on the referral out. So keep that in mind, we are not punishing them for issues that they may have. That is not what we're doing. We are trying to protect them from exercise that may not be supportive for them. Alright, let's move on to the next let's get into some fitness assessments. And we're gonna start with definitions and definitions come in handy when you are preparing for exams. So here we go. definition. What is a fitness assessment? First of all, we'll define a fitness assessment as a systematic problem solving method method that provides the fitness professional with a basis for making educated decisions about exercise and the acute variable selection. What it is not, it is not designed to diagnose any condition. But rather, it's to observe each client's individual structure and functional status, creating a starting point from which to work. So what happens a lot of times is that people will use a fitness assessment as almost a selling tool. And I think that's valuable because we want to be able to sell personal training. But the thing is, you might go through a series of fitness assessments and when it's all over, you say great. Let's do Monday chest today, and it doesn't really support. It's just what you were going to do anyway, as an example. So what does that mean? That means that you did the fitness assessment, you maybe got them intrigued with fitness and with using personal trainer services, but you didn't actually utilize any of the content. So what we do is we create fitness assessments in order to have a starting point to work with our clients and to progress them from where they start based on what we find in those assessments. And we like to do several types of assessments. So when you start conducting health and fitness assessments, here's some considerations, you have to look at assessment considerations. Are the assessments relevant? What's the relevance of the assessment that you're doing? Is the assessment relevant for the client's goals, their needs and their abilities? All right, is the assessment appropriate? what's appropriate? Well, this is as the assessment appropriate for the client, for example, is the is it appropriate to form to do a skinfold measurement, or a one rep max test for an obese client. Now that that's a good example, where you might say, hey, these are the list of things that we're going to do in our workout or in our assessment list. But you have a client that comes in and you on your list have skinfold measurements, and you have one rep maxes, and that may not be appropriate for that client. And that's just an example. So what this means is, the assessments are good, having the assessments there are good to have and having standard assessments are good to have. But they may not be right, they may not be appropriate for every client. And you have to understand that this is something that you work with, and sometimes you work around. Next on the list is validity. And validity refers to the degree that a test specifically measures what they are intended to measure. For example, if you do a sit and reach test, which is often limited by tight hamstrings and calves, it may not always be a valid test to assess overall body flexibility. So that's not a valid test. It's not testing, what is that measuring what you're intending to measure necessarily? Alright, what about the final one here, which is reliability. And reliability refers to the ability of a test to produce consistent and repeatable results. For example, we talked about skinfold assessments earlier. So skinfold assessments may have a poor reliability, if the test administrator administrator hasn't properly learned how to locate and grasp skinfold cites correctly.
同时，你也会失去一些可靠性，这叫做
用户的间可靠性，这意味着我可能会进行肤色的评估，其他人可能会进行肤色的评估。他们这样做，他们表现出一点点不同，他们抓住了一点，他们少一点，他们不衡量在完全相同的地方。因此，封闭箱和人际关系的可靠性非常重要。这是什么意思？它通常意味着，同一个人将一遍又一遍地进行评估，你练习足以让你以完全相同的方式做到每一次。我们将进入肤色的评估一点。因此，让我们看一下，在评估，测序，评估排序时有一个物理努力，如果你这样做，首先，它可以歪斜其他事情的结果。所以如果你先试图弄清楚休息的心率，或者血压或体内脂肪测试是什么，那就不要锻炼，因为这会歪斜这些数字。因此，在锻炼之前需要做些什么，而是在锻炼后可以在锻炼后完成什么，了解一些安全和法律影响。这意味着什么，我们在与人和我们拥有的人和他们所做的事情时需要非常小心。 And so if I'm training somebody, and I haven't progressed to them appropriately than they can get injured, and you and the facility could be held liable for any of the things that go on. All right, exercise test, termination criteria. And what we're looking at here is when when do I, when's it appropriate, when I'm working out with somebody to say, Hey, this is where we need to stop. But the first line of defense there is sometimes they'll tell you, and if it's a new client, you're working with somebody new and your job is to push them, I get it. But you don't know what they feel they know what they feel. So we can encourage them to move forward. But when we're working with a new client, we haven't figured out their capabilities yet. pushing them is not maybe the right initial steps to take. If if they are lagging behind, and they're saying I'm not ready for that. They would have a better idea of that than you. So to err on the side of caution, say Hey, take a break, grab a sip of water, we'll come back and we'll try something else or we'll try it again after a little respite. What else? Well, obviously, they start to look clammy, their countenance, the way that their face look starts to change in a way that you look at you go and look right, then be aware that that might be time to terminate the exercise and then you have some previous Assessment instructions. And that's just being very clear with individuals about what the assessment is what it's designed to measure, if you're going to need to touch them, then to ask permission to do that first and all of this pre assessment instruction that goes along with preparing them for the assessments. Alright, well, let's talk about some fitness assessments. First of all, there's subjective information, that's general information that you're going to get from them, including their medical history, the subjective stuff is the stuff you ask them, and they tell you the answers to, but then we're going to get into up jected information. And those are things that we measure, a lot of times, it's things that we can measure, and we can quantify. So they might be physiological assessments, body composition, cardio respiratory assessments, static and dynamic postural assessments, and then performance assessments. Well, let's break those down a little bit more. And we'll start with physiologic assessments. And what these do is, they're going to provide some valuable information regarding the status of the client's health. And we might do something like a resting heart rate, I get a resting heart rate. And you may want to do this and teach them how to do this as well. So a good resting heart rate is to take it first thing in the morning before you get up. And that allows them to truly be at rest, and find out what their resting heart rate is, as long as the first thing they hear is an alarm that that's blaring
在他们耳边，因为这可能会改变静息心率一点点。然后我们也做像血压一样的东西。而且，你知道，当我早早开始训练时，我们实际使用血压袖口并使用灯泡，我们使用听诊器和这个大的力bob官方app矩istom来测量血压，你知道，他们知道，他们知道，他们有机器，这是那么便宜，非常准确，而且它们非常可靠，而且它们非常有效。因此，血压袖口可能是有益的。你能做什么与血压袖口一起找到，在进入锻炼之前，他们在安全性方面具有安全性评估。好吧，那些是生理评估的例子，衡量心率，我们希望测量他们的心率。或者它们可以磨损心率监测。这是一种简单的方法。但是当我们手动这样做时，我们将从径向脉冲完成这一点时，径向脉冲位于手腕的拇指侧。并且它被称为径向脉冲的原因是因为它沿着前臂中的半径骨。 So to take the radial pulse, it's right below, just proximal to the bend in the wrist and you'll see two tendons in the wrist, it's going to be a little lateral side of the lateral tendon, you can take your two fingers, and put it right there on that pulse. And what you're going to want to do is you're going to want to sit or live comfortably for several minutes prior to testing. And you lightly placed those two fingers directly over the radial artery. Once the pulse is identified, start counting pulses for 60 seconds. You can also do this with exercise heart rate. And that can be measured for 10 seconds, and then multiply that by 610 times six is 60 seconds. So multiply that number by six and it will give you a relatively good exercise heart rate. There are some things in there obviously, if you're not taking it for an entire minute, that will change the way things are done. All right. So we've got the exercise heart rate, the resting heart rate were to measure it, you can measure that from the radial pulse, you can measure that from the radial pulse. All right, blood pressure. All right, let's talk about blood pressure for a moment. Blood Pressure is the outward pressure exerted by blood on the inside of the arterial wall. So if I've got blood going through my vessels through my arteries, when it pulses, it pushes out on the arterial walls, but also when it says at rest, the blood has pressure that pushes out against the arterial walls, just not as much as when the heart beats. And so every time the heart beats, it comes out of that left ventricle in the heart, and you'll feel a gush of blood. And that's what the pulses are. But even when it's not pulsing, it has an outward pressure against the wall, the systolic blood pressure, which is the top number when we say things like 120 over 80, right? The systolic number is the top number. It's the force of the blood pushing against the arterial walls when the heart is contracting. And normal systolic pressure is less than 120 millimeters of mercury. So we have that example of 120 over 80. So that no Normal is 120 or below for that millimeter of mercury. The next one is the diastolic number. And the diastolic number is the force generated by blood in the arteries when the heart is relaxed, so when the hearts relaxed, there's still blood that pushes out against our arteries. Normal diastolic pressure is less than 80 millimeters of mercury. So these are blood pressure numbers that you would look at. And part of the way that we would measure someone's blood pressure and what those outcomes would look like. When we look at other anthropometric and body composition things, we can look at body mass index, and a lot of times people because body mass index is used in large studies, because it's a very easy way for us to calculate height versus wait until a body mass index is taking that it's taking a number of your height versus your weight, and it gives you a body mass index. And it is not the best number for individuals. Because you could have somebody that is a and I hear this argument regularly about body mass index. Well, what about bodybuilders? They have a lot of weight compared to their height. And so that number is not true. And I say yes, you're absolutely right. But the problem with this country isn't all the bodybuilders we have. And so the bodybuilders are not the ones skewing and great numbers, our body mass index, what it's used to do is to take large swaths of people, large population studies, body mass index gives us a good idea of what somebody's body composition is. And we can calculate that easily when you having 1000s of people being measured. Because that's a lot easier than doing circumference measurements, which would be the next one, where you might just say, let's take a measuring tape and measure around somebodies chest and their abdomen and their hips and their thighs and their calves and their neck. And you have body comp, you have circumference measurements that allow us to do that. They're also skinfold measurements. skinfold measurements are a way of measuring body fat that can be skewed when working with obese clients. But skinfold measurement is grabbing a pinch of skin. And then you would use a caliper to measure how thick that skin fold is. And there are certain places that you'd measure the skin folds. There's also bioelectric impedance and hydrostatic weighing. So let's go into a little bit of what these are. So the the body mass index formula, the number for getting your body mass index, if you're using the Imperial formula, that is weight and height in pounds and inches, then that's going to be 703 times the person's body weight in pounds, divided by their height in inches squared. And if you're using the metric formula, it's kg divided by height in meters squared. And so you have a chart that you can look up and it gives you an idea. So what's my body mass index, what is good, what is low, what's high, what's extremely high, what would be considered obese, and it gives you some correlations with what your classification is, and the disease risk. And that's how these were done your disease risk. Based on these large population studies, there's a correlation with body mass index, and weight, and the diseases, the disease risk associated with that or what's called a relative risk ratio. When you work in large population studies. circumference measurements are a good way to measure the girth of the body segments. And it serves to identify body shape and changes and an x as an important indicator of health risk for diseases such as heart disease and diabetes. And our goal, I would suppose if we're working with weight loss clients is to do weight circumference measurements, and measure if that gets a little bit smaller. And we can quantify that and track that. But one of the other things that you can do, just from a practical point of view is you can have people have pants that fit them well or that are the skinny pants, the pants that they used to could fit into and they can't quite fit into anymore, and see if they're getting closer to getting into those pants. Now I think circumference measurements can be tricky, because we pull a little bit tighter sometimes we don't necessarily find the exact place and it's not such an objective measurement as we would think based off of that.
所以我喜欢用机械的测量工具。所以你可以用圆周测量法将它的一端滑动到底座上，它会固定住它，然后你按下a键，它会围绕它们收缩。每次测量时，它在每个位置都拉着相同的拉力。所以不在于我拉的方式是否合适。现在，话虽如此，有时它只是需要练习，你可以得到很好的和有效的，你可以得到一些有效和可靠的结果。
好了，皮褶测量，有几种类型的皮褶测量可以做这只是用卡尺来估计身体脂肪，同时捏皮肤的标准部位有三头肌，二头肌，胸部，腹部，腋窝中部，腋窝线之间的中轴区域，腋窝前线，也就是手臂和胸部相交的地方。所以腋窝中部在手臂和胸部交汇处的弯曲处。乳头的线就在这中间这是腋窝中部肩胛下肩胛骨下面，髂上，髂骨上面。然后是大腿或大腿中部，也就是这个部位。所以这个七点的地点，这个协议被称为杰克逊和波洛克地点。是的，你是对的，就好像是艺术家，会在画布上泼洒颜料，除了这两位研究人员会测量这些皮褶的尺寸。这是杰克逊·波洛克的七点协议，还有一个更简单的，是杰克逊·波洛克的，三点协议。还有一个四址方案一个叫杜南·沃姆斯利协议。所以要熟悉三种不同类型的协议，杰克逊·波洛克七号协议，杰克逊·波洛克三号协议和杜南·沃姆斯利协议。 All right. Next one for body fat measurement is something called bioelectrical impedance. And it estimates your body fat percentage by measuring the resistance to the flow of electrical currents introduced to the body. So what you do is, a lot of times it might be a handheld device, sometimes you put your feet on it, sometimes they were really advanced devices that you stand on, and you hold your hands on. And what it does, it sends an electric current through your body, and it tasers you. So I'm just kidding, you will not feel this at all, you don't feel the electric current going through your body. And what it does is it goes out one side, and it travels around until it connects back to the other side. So you have to hold on, you have to have two points of your body touching, it usually might something you would have your hands or your feet on or both. And the more fat you have, fat is not conductive. So it's going to have a high resistance to that bio electrical pulse that goes through the body, it's going to impede that result. And that's why it's called bioelectrical impedance, but muscle and water and the body on the other hand is more conductive. So it's gonna have a low resistance to that jolt, which you don't feel. Remember, you will not feel this. So the electrical current that's going through their body, and it has a low impedance, so the faster that current gets around, then the less body fat someone may have, the more fat they have in their body, the more impedance it takes, the longer it takes for that current to get from one hand or one foot to the other. And it gives an estimation on body fat based off of that. Alright, I think the last one we're going to talk about is hydrostatic weighing, which is underwater weighing, and is founded on the principle that bone and muscle and connective tissue are denser and heavier in comparison to fat tissue, which is less dense and it's lighter, and it floats. So a person's weight on land is compared to their underwater weight to determine their fat percentage based off of Archimedes principle, a physical law of buoyancy. And so what you do is you would displace this fluid, you would go underwater you had do have to hold your breath, it's complete, submerge underwater. And usually, these are only found at universities, and they can be pretty expensive to do but they are considered very, very accurate. So with that said, That's hydrostatic weighing. And that is that for those physiological body fat assessments, let's get into cardio respiratory assessments. Now cardio respiratory fitness, let's define it. The ability of the circulatory and respiratory systems to provide the body with oxygen during activity. That's a cardio respiratory fitness, a cardio respiratory assessment, let's define it. protocols intended to measure the aerobic fitness of an individual so we're measuring somebodies fitness with this then we are Looking for an assessment? And it'd be aerobic fitness is just measuring how much provide the body with oxygen during activity.
好的，你可以做的一些评估是什么？好吧，有YMCA三分钟的测试。而且我喜欢这个，它是对可调整的客户的有氧健身的评估，看起来你休息的我很抱歉，你的恢复心率。所以你做了什么是你做了三分钟的步骤测试，通过让客户每分钟执行96个步骤，上升，向下，向下，即四个步骤，顺便说一下，上升，向下，向下，然后测量客户的脉冲在三分钟后，您可以让他坐下，测量客户端的脉冲60秒，在无线电脉冲中，并将数字记录为恢复脉冲。因此，您可以在教科书中提供的图表中找到分数。这使您了解他们在主动呼吸健身的地方。所以让我们说你可以移动到下一个，如果你不想做一步测试，你可以做一个。然后有一个散步测试。这被称为RockPort块测试。 It's a one mile walking test that predicts your vo two max and the vo two is the max volume of oxygen consumed, maximize the max amount of oxygen that you can consume. We all breathe in the same amount of oxygen, the same amount in the air. But how much do you utilize? Once you bring that in? That's vo two max. So the one mile walking test will give a prediction of the vo two Max and what you'll do, you'll have a client walk one mile as fast as he or she can on a treadmill, you're going to record the time it takes for the client to complete the walk, immediately record the client's heart rate and beats per minute at the one mile mark. And they use the formula listed in the textbook to calculate the corresponding vo two max that's the Rockport walk test. And then the last of these tests, and we've shifted towards this test. In particular, it's the one in the half mile run test. And it's used to measure a client's aerobic endurance. And the goal of this test is to complete a one and a half mile distance as quickly as possible. And sometimes pacing may be necessary. And you may say, I'm not a runner. As a personal trainer, I might do some things but I don't run well. Pacing may be necessary. But you may not be the person to do it. Working with somebody, if they're on a treadmill, you can do that. Preferably we like these to be done outside, but you do what you can and you'd work with what you can work with, you take that one and a half a mile run. And you compare that time back to the results chart in the textbook and find out where they are. The great thing about comparing this to is that you're just getting a time for one and a half mile run. And if we're using this as a benchmark, the only thing you have to do is see if they're getting better. See if they're getting faster at that one and a half mile run test. In fact, I've been running quite a bit lately, I would say at this point, I'm in the maintenance phase of regular running, but I haven't done a one and a half mile run test. And I'm going to do that today. Follow up with me on it, see if I did it. Here we go. Top Test. Now this is interesting.
而且它会开始让我们为我们在这一集里，这是我们正在朝通气阈，超过了我们的重点是心脏率之类的东西要说说我们最后的组件。所以这是一个谈话测试的有氧测试测量能力的参与者交谈或在不同强度等级在活动期间举行对话。这顶测试将会给我们提供一些反馈意见可以给我们让我们知道他们是否是在其通气阈之一。使VT一个测试。什么是它的任何设备上执行增量测试。所以，你可以做到这一点的椭圆训练机。你可以走，你可以一步没关系。不管你所得到的是你可以使用的东西。你可以慢慢进步，增加强度水平，它依赖的方式人讲话的解释。所以我们使用通话试验，以确定其体内的新陈代谢经历显著变化的特定事件。 So here we go. Let's do a brief talk through vt one. We're going to talk about with our client, we're going to discuss the protocol and answer all the questions and we're going to provide a warm up that's going to help support them in the process which might be stretching or recovery work before starting the test. And then we're going to begin the test at an intensity considered light and easy and gradually progress them through incremental stages. We'll perform the continuous talk test. So having them talk towards the end of each stage. And then once we find a steady state heart rate, we're going to check that out steady state heart rates, we're still check a heart rate, heart rate is good as a consistent measure. So what we can do is we can do the talk test, and identify where they are in their heart rate. And that way, instead of having them talk to themselves, when they're training on their own, which they could do, we can then correlate that to a heart rate that we want them to train through, we can repeat this continuous talk test until the talk becomes challenging, but not difficult. Right? It's challenging, but not difficult for the client to perform. It's a sign that the client has reached their ventilator ventilatory threshold one vt one at this moment, you're going to record the client's heart rate, the speed, the grade, the wattage, depending on whatever type of equipment they're using, you're going to record that. And then you're going to evaluate the challenge of continuous talking. So you should observe the ability to speak continuous continuously at a conversational pace. It's going to be smooth, streamlined, continuous, versus choppy, and interrupted, in a little disjointed. You're going to ask the client to rate the challenge. Is it easy? Is it small challenge? Is it uncomfortable? Is it difficult? Is it nearly impossible? vT one is marked as uncomfortable or challenging, and you're gonna listen to the breathing sounds. vt one occurs when breathing becomes clearly audible with fairly visible signs of rib cage elevation. So consider continuing one stage beyond the suspected vt one stage to validate the assessment. So go a little bit farther. And then if they start working a little bit harder, gasping for more air, you're gonna move them back, you know where that vt one took place? ve t to venturi threshold to test you're gonna same thing initially, but by giving them a warm up talking to them about the protocol, what we're going to do answer any questions, but this test is going to require the client to maintain their highest sustainable pace for 20 minutes. A fitness professional is going to record the client's heart rate and marker of the performance. And then it's going to markers of performance might be rate of perceived exertion, Wantage speed, that kind of stuff. Over the last five minutes of that training. The body relies heavily on the anaerobic system during vt, two, if you start to increase the intensity to a predetermined pace, some careful programming couldn't be required to determine what this pace would look like, but allow for some minor adjustments as needed during the first few minutes when you're doing this workout or this workout bout. And remember that the client will need to hold this pace for 20 minutes. So it should be the most intense pace that they can safely do for that amount of time. Record the individual's heart rate and marker for performance again, speed wattage RP during the last five minutes of the bout, and you're going to use the average heart rates collected over the last five minutes, and then correct them by using a 95% estimate of the client's vt two and that 5% correction is needed because the 20 minute pace is usually more intense than when a client is performing a 30 to 60 minute test. And that is that the venti alarie thresholds to or vt two. All right? Well, this wraps up our health, wellness and fitness assessments, and that particular chapter. So this is part one of two parts of this particular domain domain number three assessments. And as we continue into our following assessment, we'll get into posture movement and performance assessments. I'll be jumping a little bit later on this week and you join us for those. With that being said thank you for your time today. I appreciate you listening and learning and continuing your education with us. My name is Rick Richey, you can reach out to me directly on Instagram where I'm most active at Dr. dot. Rick Richey, I forget what it is sometimes, or you can email me at Rick.richey@nasm.org I'd be happy to answer any questions that I can. Thank you so much. This has been the NA SM CPT podcast.
