Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness

Assessing Fitness Levels

• Dr. Andy Galpin: Professor of Kinesiology at Cal State University, Fullerton
• Expert in increasing strength, speed, endurance, hypertrophy, and other aspects of fitness, exercise, and sports performance

Two Major Goals in Exercise

1. Aesthetic: Achieving a certain appearance
2. Functionality: Performing in a certain way (strength, mobility, energy, etc.)

Nine Major Components of Physical Fitness

1. Skill/​​Technique: Learning to move better and more efficiently
2. Speed: Moving at a higher velocity or with better acceleration
3. Power: Speed multiplied by force
4. Strength/​​Force: How effectively one can move something
5. Muscle Hypertrophy: Muscle size (appearance rather than function)
6. Muscular Endurance: How many repetitions one can do of a movement (localized to specific muscle groups)
7. Anaerobic Capacity: Maximum amount of work in 30–120 seconds (global fatigue)
8. Maximal Aerobic Capacity: 8–15 minutes of work to reach maximum heart rate and VO2 max
9. Long Duration: Sustaining submaximal work for an extended period (20–60 minutes or more)

Assessing Fitness Levels

• No single global test can assess all nine components of fitness
• Individuals should perform multiple tests targeting each component to determine their overall fitness level
  Tests for Nine Categories of Exercise Adaptations
• Dozens of tests available for each category
• Discussing scientific gold standards and equipment-​​free, cost-​​free options
• Identifying poor or great performance in each category
• Protocols for achieving optimal results in each category

Fat Loss and Health Promoting Benefits

• Not specific training styles, but byproducts of the nine categories
• Understanding how fat loss occurs and which protocols are effective
• General health determined by sufficient strength, cardiovascular fitness, and muscle
• Health-​​based protocols based on current status or limitations in physical fitness

History of Exercise Science

• Explains why people may not achieve their exercise goals
• Provides specific direction on what to do instead
• Separate from teaching and research roles at Stanford and Cal State Fullerton
• Aim to bring zero-​​cost, science-​​based information to the public

Naturally Occurring Examples of Fitness Imbalances

• Endurance athletes with great endurance but not much strength
• Strong individuals who may struggle with cardiovascular activities
• Studies dating back to the 1920s and 1950s advocating a combination of strength and endurance training
• Exercise as medicine movement and health as wealth mantra

Study on Lifelong Endurance Athletes

• Conducted at the Carolinsk Institute in Stockholm, Sweden
• Involved cross-​​country skiers in their 80s and 90s who had been competing for 50–60 years
• Compared to non-​​exercising individuals of the same age in America
• VO2 max tests conducted on both groups to measure cardiovascular fitness
• Results showed lifelong endurance athletes had significantly higher VO2 max levels and overall health
• Importance of combining strength and endurance training for optimal health and functionality throughout life
  VO2 Max and Fitness in Older Adults
• VO2 max: milliliters of oxygen consumed per kilogram of body weight per minute 
  • Standard number for independence: 18 
    • Below 18, individuals may need assistance or live in assisted living homes
  • Study of older adults in America: 
    • Group average around 20–22, living independently but with limited bandwidth
  • Study of older Swedish cross-​​country skiers: 
    • Group average around 35–38, similar to a normal college male
    • 92-​​year-​​old individual with VO2 max of 38, a world record for someone over 90

Resting Heart Rate and Fitness

• Resting heart rate below 60 beats per minute generally indicates good fitness 
  • Above 60, questions about fitness or health issues may arise
  • Literature suggests 60–80 as normal, but resting heart rate of 75 may indicate lack of fitness or health issues

Cross-​​Country Skiing and Consistency

• Study participants did not ski every day, but consistently over 50 years 
  • Volume of exercise not shocking, but consistency over time contributed to high VO2 max
  • Participants also engaged in other physical activities like chopping wood

Limitations of Endurance Exercise

• Lifelong endurance exercisers have better cardiovascular function, resting heart rate, and blood pressure than non-exercisers 
  • However, endurance exercise does not improve leg strength or other markers of health
  • Important for chronic disease management, but not sufficient for overall global health

Study of Monozygous Twins

• Monozygous (identical) twins have the same DNA, allowing for examination of lifestyle differences on physiology 
  • One twin was a lifelong endurance exerciser, while the other did not exercise
  • Study examined various physiological markers, including VO2 max, muscle mass, and psychological factors

Findings of Twin Study

• Exercising twin had better lipid panel, resting heart rate, blood pressure, and VO2 max 
  • No surprise in these findings
• Muscle mass almost identical between twins, but non-​​exercising twin had more body fat 
  • Difference in body weight explained by body fat, not lean tissue
• Muscle quality, measured by ultrasound, was significantly better in exercising twin 
  • Indicates that endurance exercise may improve muscle quality, even if muscle mass remains the same

Takeaways

• Consistency in cardiovascular exercise is important for maintaining fitness and health
• Endurance exercise has clear benefits for cardiovascular health, but may not be sufficient for overall global health
• Incorporating other forms of exercise, such as strength training, may be necessary for optimal health and functionality
  Fat and Endurance Athletes
• Intramuscular triglycerides can be advantageous for endurance athletes 
  • Provides fuel directly in the tissue

Muscle Quality and Performance

• Exercise or muscle quality not always in favor of the exerciser 
  • Performance testing and strength often favor the non-exerciser
• Identical twins study showed similar findings to the Sweden study 
  • Optimal health requires more than just one type of exercise (e.g., running or cycling)

Strength and Endurance in Twins

• Non-​​exercising twin often had better grip strength and vertical jump
• Endurance training may reduce strength in some cases
• Genetics play a role in starting place for strength and endurance 
  • However, progress requires more than just one type of exercise

Muscle Fiber Physiology

• Two types of muscle fibers: fast twitch and slow twitch 
  • Aging leads to a reduction in fast twitch fibers
  • Fast twitch fibers important for high force activities and preventing falls
• Fiber type can be changed with exercise 
  • Amount of change depends on the type of exercise and muscle group

Endurance Training and Muscle Morphology

• Endurance training can lead to a high percentage of slow twitch fibers 
  • Example: 95% slow twitch fibers in an endurance-​​trained identical twin
• Shows the potential for physiological adaptation with consistent training

Lifelong Strength Trainers

• Few studies on lifelong strength trainers due to the history of exercise 
  • More people have been doing endurance training for longer periods
• Expectation: those who focus on strength training or sprinting would have more fast twitch muscle fibers

History of Exercise Physiology

• 1950s: Roger Bannister breaks the four-​​minute mile and Sir Edmund Hillary summits Everest 
  • American College of Sports Medicine formed
• 1960s and 1970s: “Runners boom” and the beginning of exercise science 
  • Researchers started studying the science of exercise for the first time

Explosion of Endurance and Strength Training

Endurance feats in marathons exploded in the 1970s and 1980s

• Strength training was initially feared due to the death of George Windship, a physician and proponent of strength training, who died of a heart attack in his 50s
• Peter Karpovich, a scientist from Springfield College, was initially against strength training 
  • Believed it would cause loss of flexibility and be harmful to children
• Bob York, founder of York Barbell, put on an exhibition at Springfield College, demonstrating the benefits and debunking Karpovich’s beliefs 
  • Karpovich changed his stance and began conducting studies on the safety and benefits of strength training

Arnold Schwarzenegger and the Rise of Strength Training

• In 1977, Arnold Schwarzenegger released Pumping Iron, Conan, and Terminator, which popularized strength training
• People began to realize they could change their physical appearance through strength training
• Joe Weider quote: “Show me one man who wants to be strong, and I’ll show you ten who want to look strong.”

Development of Exercise Science and Strength Training

• Exercise physiology in the 1980s and 1990s was primarily focused on endurance and steady-​​state exercises
• Michael Jordan and the Chicago Bulls popularized strength training in the mid-1990s
• Nebraska Cornhuskers football team in the 1970s and 1980s changed the game by incorporating strength training 
  • Boyd Epley, founder of the National Strength and Conditioning Association (NSCA), played a significant role in this shift
• NSCA was formed in 1978, a year after Arnold’s rise to fame, creating a scientific organization dedicated to strength and conditioning

Debunking Strength Training Myths

• Many assumptions about strength training come from bodybuilding
• Examples of debunked myths: 
  • Training a muscle group on back-​​to-​​back days is not harmful
  • One muscle group per day training is not necessary
  • Cardio endurance training does not ruin gains from lifting
    History of Strength Training
• Late 1970s: Bodybuilding and strength training gain popularity 
  • Weightlifting and powerlifting existed but were less popular
  • Focus on physique and appearance
• Limitations of bodybuilding-​​style training 
  • Time-​​consuming workouts (1.5–2 hours) targeting specific muscle groups
  • Requires training 6 days a week
  • Can lead to joint pain and injuries
  • Does not improve cardiovascular fitness
• Emergence of group exercise classes, kettlebell workouts, CrossFit, and circuit training 
  • Addresses limitations of bodybuilding-​​style training
  • Shorter workouts (under 30 minutes) with multiple adaptations
  • Focus on movement quality and functional fitness
  • However, can lead to burnout and injuries due to high intensity and focus on scores

Women in Strength Training

• Increasing number of female athletes and professionals in the field 
  • Olympic gold medalists, powerlifters, and fighters
  • More women studying exercise science and physiology
  • Female strength and conditioning coaches being hired in professional sports
• Cultural shift towards women embracing resistance training 
  • Benefits include improved bone density and overall health
  • Still waiting for a popular stimulus to encourage more women to lift weights

Research on Female Athletes

• National Institutes of Health (NIH) mandates inclusion of women in scientific research 
  • Previously, studies mainly focused on male subjects
  • Now required to study both male and female subjects, unless specifically focused on one sex
• Next step: High-​​performance research specifically for female athletes 
  • Answering questions unique to female athletes
  • Funding and support for such research is still limited
    Female Athletes and Birth Control
• Lack of information for female athletes regarding birth control 
  • How it affects performance, types of birth control, and managing it
  • Conversations to have with doctors
• Need for normative data and performance testing for females

Developing Optimal Protocols for Specific Adaptations

• Look towards different communities for specific adaptations 
  • Powerlifting for muscle strength
  • Weightlifting for muscle power
  • CrossFit and obstacle course races for muscular endurance and well-roundedness
• Develop personalized protocols based on desired adaptations and goals

• Personalized nutrition platform analyzing blood and DNA data 
  • Helps understand body and reach health goals
  • Provides actionable information based on blood test results

Assessing the Nine Adaptations

• Movement skill
  • Focus on human movements for injury prevention and long-​​term training
  • Gold standard: consult a qualified physical therapist or movement specialist
  • DIY approach: record representative movements (e.g., push-​​up, pull-​​up, squat, deadlift) and look for symmetry, stability, awareness, and range of motion at each joint
• Speed
  • Not necessary for most people to test
  • High-​​performance athletes can use 40-​​yard dash or velocity transducers
• Power (speed x force) 
  • Assessing power depends on individual goals and desired adaptations
    Power Test and Speed
• Power test can infer speed
• Broad jump: simple, cost-​​free power test 
  • Jump as far as possible from a standing position
  • Aim to jump your height (e.g., 5′5″ if you’re 5′5″ tall)
  • Adjusted down by 15% for females
• Vertical jump: another power test option 
  • Measure standing reach with two hands
  • Jump and touch as high as possible on a wall
  • Measure the difference between standing reach and jump height
  • Aim for 24 inches or higher (adjusted for age and gender)

Strength Tests

• Grip strength
  • Hand grip dynamometer: measure grip strength in kilograms 
    • Minimum score: 40 kg for males, 35 kg for females
    • No more than 10% variation between left and right hand
  • Dead hang: hang from a pull-​​up bar for time 
    • Minimum time: 30 seconds
    • Good range: 30–50 seconds
    • Optimal: 60 seconds or more
• Upper body strength 
  • One-​​rep max bench press (optional)
• Leg strength
  • Leg extension test: one-​​rep max with body weight 
    • Less technically demanding than a barbell back squat
    • Good for average person to gauge leg strength

Strength and Hypertrophy Testing

• Leg extension test 
  • Aim to leg extension body weight
  • Decrease by 10% for every decade past age 40
  • Use repetition conversion equations for estimating one rep max
• Front squat or goblet squat hold 
  • Hold half of body weight for 45 seconds in squat position
  • Good indicator of core strength and low back stability
• Important caveats
  • Ensure technical proficiency before attempting tests
  • Standardize warm-​​up protocol for accurate results
  • Resources available for warm-​​up protocols (e.g., NFCA)

Hypertrophy Testing

• Body composition tests (e.g., DEXA scan) 
  • Look for Fat-​​Free Mass Index (FFMI)
  • Target FFMI: 20+ for men, 18+ for women
  • Suboptimal FFMI: <17 for men, <15 for women (physiological detriment)

Muscular Endurance Testing

• Standard plank
  • Hold front plank for 60 seconds
  • Hold side plank for 45 seconds
• Push-​​ups
  • Proper form: full range of motion, chest touching ground, elbows locked out
  • Males: 25+ consecutive push-​​ups (minimum 10)
  • Females: 10+ consecutive push-​​ups (minimum 5)
  • No pauses allowed during test
    Assessing Fitness Levels

Muscular Endurance

• For males, aim for a number above 25 push-ups 
  • Anything between 10 and 25 indicates work to be done
• For females, aim for a number above 15 push-ups 
  • Anything between 5 and 15 indicates work to be done
  • If unable to do 5 full push-​​ups, focus on strength training
• Muscular endurance is irrelevant if one cannot perform a single repetition
• To assess muscular endurance, load a strength test to 75% and perform as many repetitions as possible 
  • Aim for more than 8 repetitions
  • If below 8 repetitions, there is a muscular endurance problem

Anaerobic Capacity

• Can be assessed through a laboratory wind gate test or a Bosco protocol
• Alternatively, perform a maximal effort exercise for 30–60 seconds (e.g., sprinting, air bike, rower)
• Measure distance covered and heart rate recovery 
  • Aim for a heart rate recovery of 30 beats per minute within 1 minute
  • If heart rate recovery is worse than this, there may be a problem with anaerobic capacity or cardiovascular capacity

Maximal Heart Rate (VO2 Max)

• Gold standard is a laboratory VO2 max test
• Alternatively, perform a 12-​​minute Cooper’s test (run as far as possible in 12 minutes) 
  • Distance covered can be used to estimate VO2 max
• For a gentler version, perform a Rockport 1‑mile submaximal walk test 
  • Record time and heart rate at the end
  • Use these values to estimate VO2 max

Takeaways

• Assessing fitness levels can help identify areas for improvement
• Muscular endurance, anaerobic capacity, and maximal heart rate are important aspects of overall fitness
• Various tests can be used to estimate these values, including laboratory tests and field tests
  Twelve Minute Run and Fitness Assessment
• Twelve minute run: Cooper test 
  • Reveals powerful, potent information about fitness
  • No hiding, can’t fake the results
• Long duration steady state exercise 
  • Maintain consistent work output for 20+ minutes
  • Choose an activity that fits your lifestyle
  • Aim for non-​​walking pace, nasal breathing only
• Assessing fitness
  • Prioritize worst areas and test more frequently
  • Full battery of tests once a year, within a week
  • Can be done in two or three days, or spread out over a week
• Order of tests 
  • Non-​​fatiguing tests (body composition, movement) first
  • Skill, maximum strength, or power at the beginning of the day
  • Fatiguing tests (anaerobic, long duration) at the end
• Improvement is the goal 
  • No need to be optimal in all areas for overall health
  • Focus on removing severe performance anchors
  • Continue to pursue optimization in areas of passion
    Performance Metrics and Exercise Protocols
• Not just for athletes, but for anyone seeking aesthetic changes, functionality, and longevity
• Importance of objective numbers and reliable tools for measuring progress

VO2 Max Metrics

• Minimum numbers: 35 for men, 30 for women
• Ideal numbers: above 50 for men, above 50 for women
• High-​​level endurance athletes may reach 70 or 80
• Other sports like football or basketball: 55–65 range

Identifying Areas of Weakness

• Testing and identifying areas of weakness in strength, cardiovascular fitness, or movement quality
• Discussing evidence-​​based and effective protocols for each category