Pre-Training Fitness Evaluation
Are you ready to train? If you are between the ages of 50 and 69, take a minute to answer the seven questions included in the following Physical Activity Readiness Questionnaire (PAR-Q).
Are You Ready to Train?
If you are between the ages of 50 and 69, take a minute to answer the seven questions included in the following Physical Activity Readiness Questionnaire (PAR-Q).
At a minimum, a simple screening device like the PAR-Q can be used for pre-exercise screening if you plan to train for and participate in a multisport event at moderate exercise intensity.
Moderate intensity exercise is non-competitive generally defined as exercise that can be sustained comfortably for a period of approximately 45 minutes or more. Completing a mulitsport event does not require high intensity training as long as you are just having fun and trying to finish, which is a good way for anyone to begin a multisport career.
- Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?
- Do you feel pain in your chest when you do physical activity?
- In the past month, have you experienced chest pain when you were not doing physical activity?
- Do you lose your balance because of dizziness or do you ever lose consciousness?
- Do you have a bone or joint problem that could be made worse by a change in your physical activity?
- Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or a heart condition?
- Do you know of any other reason why you should not do physical activity?
If you answered YES to one or more of these questions, talk with your doctor before becoming more physically active or beginning a triathlon-training program. If you are over age 69, you should talk to your doctor before starting a new training program.
If you answered NO to all questions then you can be reasonably sure that you can safely start a gradually increasing exercise program.
It is suggested that you consult a USA Triathlon certified triathlon coach or certified personal trainer to help you with a preliminary fitness assessment and the development of a safe and effective training program.
If you are currently not feeling well because of a temporary illness such as a cold or fever, delay the start of your exercise program until you feel better.
If you are currently pregnant, talk to your doctor before becoming more active.
Risk Factors
If you are trying to complete an event for a best time or win, training and competition often involves vigorous exercise. It is your responsibility to evaluate and know your limits.
If you plan to engage in a program of vigorous training or competition in triathlon, a broader screening approach is suggested. This approach requires you to seek assistance from an individual qualified to perform a more complete pre-exercise health screening. A variety of fitness or health professionals can do this.
Ideally, your pre-participation health screening will include a medical history, as well as the measurement of body mass index (BMI), waist girth, blood cholesterol, blood glucose and blood pressure.
Special attention should be given to the identification of the following risk factors:
A family history of cardiovascular disease as defined by:
- Heart attack, bypass surgery or sudden death in a first-degree male relative (i.e. brother, father, son) before age 55.
- Heart attack, bypass surgery or sudden death in a first-degree female relative (i.e. sister, mother, daughter) before age 65.
- A current cigarette smoker or those who have quit within the last 6 months.
- A blood pressure at rest at or above 140/90 (confirmed on two separate occasions) or use of blood pressure medication
- A total blood cholesterol at or above 200 mg/dl or a HDL Cholesterol at or below 35 mg/dl.
- A fasting blood glucose at or above 110 mg/dl confirmed by measurements on two separate occasions.
- A body mass index (BMI) above 30 kg/m2 or a waist girth greater than 100 centimeters.
- A sedentary lifestyle as defined by the failure to accumulate 30 minutes or more of moderate physical activity most days of the week.
- Any other known chronic illness.
You should also tell the person doing the screening whether or not you have experienced any of the following signs or symptoms of cardiovascular and pulmonary disease:
- Pain or discomfort in the chest, neck, jaw, arms or other areas, that may be due to poor blood flow.
- Shortness of breath at rest or with mild exertion.
- Periodic dizziness.
- Swelling in the ankles.
- Unusual heartbeat, heart murmur or episodes of rapid heart rate.
- Previous episodes of blood clot formation.
- Unusual fatigue with normal activities.
You will be classified into one of the following health risk categories. These categories help you to determine your need for further medical clearance or evaluation before beginning a rigorous triathlon-training program.
Low Risk
An individual who exhibits one or no risk factors (above), no signs or symptoms of cardiovascular disease and is either a male under 45 years of age or a female under 55 years of age. While a physical examination within the last year would be considered appropriate, you are considered safe to participate in exercise at all of the intensities described in these ACSM standards without it.
Moderate Risk
An individual who exhibits two or more of the risk factors described above or is either a male over 45 years of age or a female over 55 years of age, but has no signs or symptoms of cardiovascular or pulmonary disease. A prior physical examination is appropriate, however only individuals who plan to participate in vigorous exercise training or competition need obtain prior medical clearance. Keep in mind that participation in triathlon training and competition often requires vigorous exercise. Should this be the case for you, then your triathlon training or participation should be preceded by a medical examination.
High Risk
Should an individual exhibit any of the signs or symptoms of cardiovascular or pulmonary disease listed above they would be classified as having high risk. A physical examination and medical clearance is considered essential before anyone in this group participates in exercise programs of any intensity.
Despite the advice given here about the relative risks to health of exercise, any reader who has the slightest reservations about his or her ability to exercise with minimal risk to health should consult a physician.
Should your status relative to any of the PAR-Q questions, ACSM risk factors, or signs and symptoms of cardiovascular or pulmonary disease change after starting or modifying your exercise-training program; consult your physician. Additional Safety Considerations
Once the ability to safely participate in a triathlon-related exercise program has been established, several other safety tips are also essential:
- Do not be attempt a triathlon without prior specific exercise
training in swimming, cycling and running or the other
disciplines used in any particular race. Ideally you will
progressively increase the time training sessions each week in a
reasonable manner.
While the training plan in this booklet can work for a wide range of participants, we further recommend that you work with a USAT certified triathlon coach to develop the most effective training program for you as an individual.
- Open water swimming conditions in triathlons vary
considerably in water temperature, presence of pollutants, and
degree of turbulence or wave action. Familiarize yourself with
the water conditions in the event that you intend to enter, and
follow the advice of race organizers.
In some open water swimming situations, preventative inoculations are also necessary, although not common. These problems can be avoided initially by choosing an event where the swimming leg is conducted in a swimming pool.
We also recommend professional instruction in swimming technique if you are not already an accomplished swimmer. This type of instruction can often be found through United States Masters is http://www.usms.org/.
- The cycling leg in triathlon requires the use of both safety
gear (the helmet) and a properly operating bicycle. You must
obtain an ANSI (bicycling safety organization) approved cycling
helmet before you are allowed to participate in the race. A
helmet meeting the proper criteria is sold with an ANSI sticker
attached to the inside shell.
Unless you are experienced cyclist and mechanic, it is a good idea to have your bicycle evaluated for safety by a cycling mechanic prior to training for or competing in a triathlon. In addition, you are responsible to make your own on-the-road bicycle repairs, so a basic set of repair tools and spare tube or tire should be purchased and carried on your bicycle.
- The running leg of most triathlons occurs when the
temperature is higher than during all the other legs of the race.
It is a good idea to practice drinking fluids when training for
both cycling and running to avoid dehydration during these legs
of the race.
In addition, running training and competition requires the use of well-made and well-fit running shoes to help in avoiding injury.
While these preparations may seem time consuming or even unnecessary, they are an important element of safe participation in a triathlon. In addition, following this advice is likely to make your experience more enjoyable, successful and rewarding.
This information was prepared by George M. Dallam, Ph.D. Dr. Dallam is an Assistant Professor in Exercise Science, Health Promotion and Recreation at the University of Southern Colorado, as well as a Level II USA Triathlon certified coach and a member of the USA Triathlon National Coaching Commission.
