Centripetal and Centrifugal Forces

Bodies undergoing rotary motion around a fixed axis are also subject to a linear force. When an object attached to a line is whirled around in a circular path and then released, the object flies off on a path that forms a tangent to the circular path it was following at the point at which it was released, since this is the direction it was travelling in at the point of release. Centripetal force 
prevents the rotating body from leaving its circular path while rotation occurs around a fixed axis. The direction of a centripetal force is always toward the centre of rotation; this is the reason it is also known as centre seeking force. Centripetal force produces the radial component of the acceleration of a body travelling on a curved path. The magnitude of centripetal force depends on the mass, speed, and radius of rotation of the rotating body. When rounding a corner in a relay race, there is a sensation of being pushed in the direction of the outside of the curve. What is felt has been referred to as centrifugal force. This is because, according to Newton’s first law, the body’s inertia tends to cause it to continue travelling on a straight, rather than a curved path

Application of Force and Momentum

Units of force are units of mass multiplied by units of acceleration. In the metric system, the most common unit of force is the Newton(N), which is the amount of force required to accelerate 1 kg  of mass at 1 m/s2.Because a number of forces act simultaneously in most situations, 
constructing a free body diagram is usually the first step when analyzing the effects of forces on a body or system of interest. A free body is any object, body, or body part that is being focused upon for analysis. When all acting forces are balanced, or cancel each other out, the net force is 
zero, and the body remains in its original state of motion, either motionless or moving with a constant velocity. When a net force is present, the body moves in the direction of the net force and with an acceleration that is proportional to the magnitude of the net force. Units of momentum are units of mass multiplied by units of velocity, expressed in terms of kg m/s. Because velocity is a vector quantity,momentum is also a vector quantity and is subject to the rules of vector composition and resolution. When a head-on collision between two 
objects occurs, there is a tendency for both objects to continue moving in the direction of motion originally possessed by  the object with the greatest momentum

Force- Concept and Definition

 Concept and Definition
A force can be thought of as a push or pull acting on a body. Each force  is characterized by its magnitude, direction and point of application to a given body. Body weight, friction, and air or water resistance are all  forces that commonly act on the human body. The action of force 
causes a body’s mass to accelerate. Momentum, a mechanical quantity that is particularly important in situations involving collisions. Momentum may be defined generally as the quantity of motion  that an object possesses. More specifically, linear momentum is the product of an 
object’s mass and its velocity. A static object (with zero velocity) has no momentum; that is, its momentum equals zero. A change in a body’s momentum may be caused by either a change in the body’s mass or a change in its velocity.  

Step Up Fitness Test

Procedures

Aim: step tests have been developed to measure aerobic fitness using a simple test requiring minimal equipment and space.

Equipment required: the equipment required will vary on the test being conducted. The step or platform needs to be of solid construction, and will vary in height between 15-50 cm or 6-20 inches. You will also probably need a stopwatch, and you may need a metronome or pre-recorded cadence tape depending on which procedure you are using.

Procedure: The athlete steps up and down on the platform at a given rate for a certain time or until exhaustion. Heart rate may be recorded during the test and/or for some period afterwards. See a video of Step tests being performed.

Scoring: the results are based on the stepping time and/or heart rate after exercise. A score can be calculated, which is then compared to normative values to determine a fitness rating.

Advantages:

1. low cost for equipment
2. ease of portability
3. permanent calibration
4. the fact that stepping is a natural activity.
5. Some tests can be also be self-administered.

Disadvantages:

1. As biomechanical characteristics vary between individuals, a high step height may disadvantage shorter people, underestimating their aerobic fitness.
2. Body weight has also been shown to be a factor.
3. Testing large groups with this test will be time consuming.
4. It is sometimes difficult for the subject to maintain an exact pace set by a metronome or other device
5. There is a danger of the subject tripping
6. It is difficult to take some physiological measurements if they are required (e.g., heart rate, blood pressure).

Fitness Tests

Fitness Tests

• Cardiac Fitness - Step Test
• Flexibility - Trunk and Hip Flexion Tests
• Agility - Zigzag Test
• Balance - Standing Balance Test
• Upper Body Strength - Push Up and Bench Press Tests
• Lower Body Strength - Wall Squat Test
• Core Strength - Crunch Test
• Explosive Power - Burst Test

 See at : http://antiaging-wellness.com/index.php

3 Minute Step Test Protocol

3 Minute Step Test @ http://www.countyofriverside.us/
The step test is used as a level II screening device. The purpose of the step test is to measure the heart rate in the recovery period following three minutes of stepping. The step test is used only as a screening device and not as a measure of cardiorespiratory fitness.
If the LEMU Member cannot finish the test because of symptoms such as chest pain, dizziness, etc., then he/she will be required to obtain medical clearance either from a County Physician, or their own Personal Healthcare Provider before further testing.
If the LEMU Member cannot finish the test because of fatigue, or scores at the very poor level, according to the Cooper Institute Standards, then he/she will be required to obtain medical clearance either from a County Physician, or their own Personal Healthcare Provider before further testing.
Equipment Used:

• 12" Bench for stepping
• Clock with sweep second hand or stopwatch for timing test and counting heart rate
• Metronome to help subject maintain cadence in proper stepping rate

Procedure:

• The step test will be administered as a Level II Screening before sit-ups, push-ups and the 1.5 mile run (See Program Packet)
• LEMU Member will step up and down at 24 cycles (up-up-down-down) a minute (metronome setting of 96) for 3 minutes
• Immediately after the 3 minutes of stepping, the Member will sit down. A 60 second heart rate will be taken starting 5 seconds after the completion of stepping.
• If the Member does not complete the test, they will be given the option to obtain clearance from a County Physician or from their own Primary Healthcare Provider
• The Members Score is total 60 second pulse rate following 3 minutes of stepping.

3 Minute Step Test Category - Males

• Excellent <71
• Good 71-102
• Fair 103-117
• Poor 118-147
• Very Poor 148+

3 Minute Step Test Category - Females

• Excellent <97
• Good 97-127
• Fair 128-142
• Poor 143-171
• Very Poor 172+

 source: http://www.countyofriverside.us/

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