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ACE Personal Trainer > Chapter 10 - Muscular Training Assessments > Flashcards

Chapter 10 - Muscular Training Assessments Flashcards

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1
Q

Assessments Considerations

A
  1. Assessments can be incorporated into a workout
  2. A client may want to opt out of assessments and just start working out
  3. Assessments must be client driven
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2
Q

Functional Assessments

A

The focus is on establishing or reestablishing postural stability and kinetic chain mobility through introduction of exercise programs that improve joint function through improved muscular endurance, flexibility, core function, static & dynamic balance

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3
Q

Static Postural Assessment

A

Poor posture is a good indicator of dysfunctional movement. A static postural assessment provides insight into:

  1. Muscle imbalance at a joint and working relationships around the joint
  2. Altered neural actions of the muscles controlling the joint - i.e. tight muscles dominate the joint and inhibit other muscles.
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4
Q

Postural Deviations

A

Lordosis - increased anterior lumbar curve. short: hip flexors & lumbar extensors, long: hip extensors, ext obliques, rectus abdominis
Kyphosis - increased posterior thoracic curve. short: anterior shoulder/chest, lats, neck extensors, long: upper back extensors, scapular stabilizers, neck flexors
Flat Back - decreased posterior lumbar curve. short: abdominals, upper back & neck extensors, ankle plantar flexors, long: iliacus/psoas major, internal obliques, lumbar ext, neck flexors
Sway Back - increased posterior thoracic curve & decreased anterior lumbar curve
Scoliosis - lateral spinal curvature

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5
Q

Right Angle Rule

A

Observe postural deviations in all three planes. Ankle, knee, hip, shoulder and spine.

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6
Q

Common Postural Deviations

A
  1. Subtalar Pronation/Supination - knock knee/Bow legged
  2. Hip Adduction - hip hike
  3. Pelvic Tilting - anterior (tight hip flexors & erector spinae from too much sitting) or posterior (tight abs & hamstrings)
  4. Shoulder Position & Thoracic Spine
  5. Head Position
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7
Q

Postural Assessment Checklist

A

Used to guide a PT through a postural assessment. Includes anterior, posterior, side view notes. Looking for symmetry of joints, excessive flexion or extension. Make notes for future comparison

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8
Q

Static Balance - Unipedal Stance Test

A
  1. Explain test to client first. You will spot for safety.
  2. Have client kick ball to identify dominant foot
  3. Demonstrate body position (eyes open & closed) for client
  4. Instruct client to stand barefooted with hands across chest
  5. Ask client to focus on something at eye level.
  6. Have client lift non-dominant foot near ankle but not touching
  7. Test concludes when: eyes open (for closed eye test), dominant foot moves, non-dominant foot touches floor, 45 seconds pass.
  8. Record results of best of 3 tests
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9
Q

Normative Data for Unipedal Stance Test

A

Eyes Open:
women - 45.1 sec (age 18-39), 10.6 sec (age80-89)
men - 44.4 sec (age 18-39), 8.7 sec (age80-89)
Eyes Closed:
women - 13.1 sec (age 18-39), 2.1 sec (age80-89)
men - 16.9 sec (age 18-39), 1.8 sec (age80-89)

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10
Q

Dynamic Balance - Y Balance Test

A

Appropriate for athletic clients and clients with sports related goals. It is not recommended for older clients &/or those with balance impairments.

  1. explain test
  2. Do a 5 min cardio warm up & 5 min stretching of lower body
  3. Move feet (sliding reach) along tape on floor in this order: right leg up (all 3x), left leg up, right leg back mid, left leg back mid, right leg back lat, left leg back lat.
  4. Measure distance of each slide and check for differences in Anterior, Posteromedial, Posterolateral
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11
Q

McGill’s Torso Muscular Endurance Test Battery

A 
The relationships among the 3 tests is more important than the individual results. May not be appropriate for clients with low back pain or shoulder pain.
1. Trunk Flexor Endurance Test
2. Trunk Lateral Endurance Test
3. Trunk Extensor Endurance Test
Results should be:
Flexion/Extension Ration - less than 1
Right Side Bridge/Left Side Bridge - .95 - 1.05
Side Bridge/Extension - less than .75
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12
Q

Flexibility Assessments - Shoulder/Scapulae ROM

A 
Flexion - 150-180 degrees
Extension - 50-60
Abduction - 180
Internal/Medial Rotation - 70-80
Shoulder Horizontal Adduction - 90
Shoulder Horizontal Abduction - 30-40
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13
Q

Flexibility Assessments - Elbow ROM

A

Flexion - 145

Extension - 0

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14
Q

Flexibility Assessments - Thoracic-Lumber Spine ROM

A 
Lumbar Flexion - 40-45 degrees
Thoracic Flexion - 30-40
Lumbar Extension - 30-40
Thoracic Extension - 20-30
Lumbar Rotation - 10-15
Thoracic Rotation - 35
Lumbar Lateral Flexion - 20
Thoracic Lateral Flexion - 20-25
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15
Q

Flexibility Assessments - Hip ROM

A 
Flexion - 100-120 degrees
Extension - 10-30
Abduction - 40-45
Adduction - 20-30
Internal/Medial Rotation - 35-45
External/Lateral Rotation - 45-60
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16
Q

Flexibility Assessments - Radio-Ulnar ROM

A

Pronation - 90 degrees

Supination - 90

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17
Q

Flexibility Assessments - Wrist ROM

A

Flexion - 80 degrees
Extension - 70
Radial Deviation - 20
Ulnar Deviation - 45

18
Q

Flexibility Assessments - Cervical Spine ROM

A

Flexion - 45-50 degrees
Extension - 45-75
lateral Flexion - 45
Rotation - 65-75

19
Q

Flexibility Assessments - Knee ROM

A

Flexion - 125-145 degrees

Extension - 0-10

20
Q

Flexibility Assessments - Ankle ROM

A

Dorsiflexion - 20 degrees

Plantar flexion - 45-50

21
Q

Flexibility Assessments - Subtalar ROM

A

Inversion - 30-35

Eversion - 15-20

22
Q

Thomas Test for Hip Flexion

A

Not for clients with low back pain unless cleared by Dr.
1. From table (or flat on floor) lay back with lumbar/sacrum flat on floor. Pull one knee to chest. Hip flexors are tight if straight leg raises off floor. The angle can be measured at the knee
Results:
1. Tight hip flexors - if straight leg raises off table and knee does not flex to 80 degrees.
2. Tight Iliopsoas - straight leg raises off table and knee DOES flex to 80 degrees
3. Tight Rectus Femoris - straight leg stays on the table, knee does not flex to 80 degrees.

23
Q

Passive Straight Leg Raise

A

Assesses hamstring flexibility.

  1. From supine position with lumbar PT’s one hand under lumbar and one hand under calf of leg to be raised.
  2. Have client point toes and raise the leg (straight) until firm pressure is applied on lumber.
  3. Measure the angle
  4. Greater than 80 degrees before rotating posteriorly is normal hamstring length
  5. Less than 80 degrees before rotating or lifting other leg off mat means tight hamstrings
24
Q

Shoulder Flexion and Extension Assessment

A
  1. Flexion - From lying on back raise arms up, overhead and touch the floor. 170-180 degrees is normal
  2. Extension - from lying prone on floor with arms extended down both sides of body, raise arms as far as possible. 50-60 degrees is normal
25
Q

Movement Assessments - Bend and Lift: Squat Pattern

A
  1. Client stands with feet hip distance apart and hands down at sides.
  2. Ask client to perform 10 squats (with no cueing so you can see what form they use)
  3. Observe these things: Anterior: Feet - any inversion, eversion, pronation, supination? Knees - do they move out or in? Torso - is there symmetry? Side View: Feet - heels stay on floor? Hip & knee - glute or quad dominance? Do thighs get parallel to floor? Lumbar - is there exaggerated curve of lumbar or thoracic during descent? Head - any change in head position?
26
Q

Movement Assessments - Single Leg: Step Up

A

Have client step up onto step and observe:

  1. Stability of foot
  2. Alignment of stance
  3. Excessive hip adduction
  4. Stability of torso
  5. Alignment of moving leg
  6. From side - stability of torso and stance leg
  7. From side - mobility of hip
27
Q

Movement Assessments - Shoulder Push Stabilization

A

Have client perform push up (or bent knee push up) and observe: 1) scapula and rib cage, 2) lumbar hyperextension.
Look for movement limitation or compensation
Evaluate impact on entire kinetic chain

28
Q

Movement Assessments - Pull Assessment - Standing Row

A

Purpose: to assess movement efficiency and potential muscle imbalances

  1. Have client perform standing row with no cueing
  2. Observe: shoulder elevation, head migrating forward
  3. Evaluate movement limitations or compensation, impact on entire kinetic chain.
29
Q

Movement Assessments - Rotation - Thoracic Spine Mobility

A

Assess mobility of Thoracic Spine
1. Need chair, yoga block, 4 foot dowel
2. Have client seated with yoga block between knees and dowel held at shoulders with arms crossed in front.
3. Have client rotate torso without cueing.
4. Observe: any bilateral discrepancies
5. Evaluate any movement limitations or compensation
Normal is 45 degrees of rotation in each direction

30
Q

Load/Speed Assessments - Muscular Endurance - Pushups

A

Always check for low back issues and be aware of any indication of pain.
1. See how many client can perform in good form either full or from knees. Use yoga block for consistent stop point.
Normative Data: (full for men, knees for women)
Excellent:
Men: 39 - 18 (15 year old - 69 year old)
Women: 33 - 17 (15 year old - 69 year old)
Needs Improvement:
Men: 17 - 4 (15 year old - 69 year old)
Women: 11 - 1 (15 year old - 69 year old)

31
Q

Load/Speed Assessments - Muscular Endurance - Squats

A

Complete as many squats as possible with good form. Keeping thighs parallel to floor at lowest position.
Excellent:
Men: 49 - 28 (18 year old - 65 year old)
Women: 43 - 23 (18 year old - 65 year old)
Poor:
Men: 25 - 7 (18 year old - 65 year old)
Women: 18 - 2 (18 year old - 65 year old)

32
Q

Muscular Strength Assessments - 1-RM Bench Press

A

It’s not for everyone! The goal is to determine the maximal amount of weight that can be lifted one time.

  1. Warm up but don’t wear out the client
  2. Perform 3-5 reps with a baseline weight, then 2-3 reps. Rest for 2-4 minutes and then add 5-10% more weight until only one rep can be performed.
  3. Record results as the actual weight and the ratio - relative strength - weight lifted/body weight.
33
Q

Muscular Strength Assessments - 1-RM Bench Press Normative Data

A

Men: 1.76 - .94 (20 year old - 60 year old)
Women: .88 - .72 (20 year old - 60 year old)
Poor:
Men: .76 - .49 (20 year old - 60 year old)
Women: .41 - .26 (20 year old - 60 year old)

34
Q

Muscular Strength Assessments - 1-RM Squat

A

Suitable for clients who can do a squat with proper form and do not have low back pain.

  1. Warm up
  2. Add weight in 10-20% increments
35
Q

Muscular Strength Assessments - Submaximal Assessments

A

After a warm up have client attempt a personal best set of 8 reps with a higher amount of weight. Continue attempting higher loads after 2 minute rests or if 8 reps cant be completed use the chart to calculate the estimated 1-RM.

36
Q

1-RM Repetition Table

A 
1 Rep - 100%
2 - 95
3 - 93
4 - 90
5 - 87
6 - 85
7 - 83
8 - 80
9 - 77
10 - 75
11 - 70
12 - 67
15 - 65
37
Q

Power Assessment - Vertical Jump

A

Helpful for athletes needing skill and power in jumping

  1. Measure height of fingertips touching wall from standing position.
  2. Put chalk on clients fingertips
  3. Client jumps and touches wall with chalk
  4. Measure height of jump
  5. Allow 3 attempts and record maximum
38
Q

Speed, Agility, Quickness Assessment - T-Test

A

Requires maximal effort and swift limb movement. Requires adequate warm up including cardio and dynamic stretching.

  1. After warm up allow client to practice test
  2. Cones in T shape 5yds (horiz), 5yds (horiz), 10yds (vertical)
  3. Client faces forward, runs forward, left, right, back to center and then backward to the start, touching each cone along the way.
  4. Time is recorded
  5. Perform test twice and record best result.
39
Q

Strength Ratios

A

1:1 Strength Ratios:
Biceps - Triceps
Tibialis Anterior - Peroneals
Iliopsoas & abdominals - Erector Spinae
Iliopsoas, rectus abdominis, tensor fascia latae - erector spinae, gluteus max, hamstrings
Strength
3:1 Gastrocnemius - Tibialis anterior
2:3 Hamstrings - Quads
2:3 Anterior Deltoids - Trapezius & posterior deltoids
3:2 Subscapularis - SITS supraspinatus, infraspinatus, teres minor,

40
Q

Power Formulas

A

Power = Force x Velocity
or
Power = Work/Time

Force = Mass x Acceleration
Velocity = Distance/Time
Work = Force x Distance

ACE Personal Trainer (13 decks)

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