Chapter 6: Assessing Muscular Fitnesss Flashcards
1
Q
what do adequate levels of muscukar fitness less the chance of developping>
A
low back probs
osteroportic fracures
musculoskeletal
2
Q
what are the 3 components of ASCM (2018) current def of muscular fitness
A
muscular endurance
muscular strength
muscular power
3
Q
true or false: muscular power is not included along with muscular strengh and endurance
A
false
4
Q
what is the general definition of muscular endurance
A
is the ability of a muscle group to exert submaximal force repeatedly, or sustain a static contraction without fatigue.
5
Q
define “static muscular endurance”
A
is the ability of a muscle group to maintain a specific % of the maximum voluntary contraction (MVC) for a prolonged period of time.
6
Q
define “dynamic” muscualr endurance
A
is the ability of a muscle group to execute repeated contractions over a period of time sufficient to cause muscular fatigue.
7
Q
what are the 2 defenitions of the muscular strength
A
is the maximal force generated in a single contraction at a specified velocity.
is the ability of a muscle group to develop maximal contractile force against a resistance in a single contraction.
8
Q
true or false: is the peak force or torque developed during a maximal voluntary contraction (MVC).
is the definiton for muscular endurance
A
false, for musc strength
9
Q
true or false: muscular power is a skill relatted component of fitness
A
true
10
Q
what are the definition of muscular power
A
is the muscle’s ability to exert force per unit of time.
is the ability to exert force rapidly.
is the rate at which mechanical work is performed.
is the maximal amount of force one can exert in the least amount of time.
11
Q
what are the 2 types of muscle action
A
isometric/static action
dynamic muscle action
12
Q
what is the defintion of isometric muscle strenfgth
A
same muscle length.
no visible movement of the joint.
13
Q
what is the definition of dynamic muscle action
A
muscle length changes.
visible joint movement.
14
Q
what are the 3 subtypes of dynamic muscle action
A
auxotonic, isokinetic, or variable resistance.
15
Q
isotonic is the corect term used to decribe msucle action when lifting free wirghts
A
false, AUXOTONIC should be the correct tern
16
Q
define isotonic muscle action
A
the tension produced by a muscle group during free weight exercise fluctuates greatly even though the resistance is constant throughout the range of motion (ROM).
17
Q
what is the defintion of auxotonic muscle action
A
is defined as variable muscle tensions caused by changing velocities & joint angles.
18
Q
what is the CORRECT TERM for describing the muscle action when lifting free weights or performing resistance exercise with a constant resistance exercise machine.
A
AUXOTONIC MUSCLE ACTION
19
Q
true or false: auxtonic can only be concentric>
A
false, concentric or eccentric
20
Q
what is the defintnion of concentric muscle action and give an example
A
resistance < force produced by muscle group.
muscle shortens during tension development.
e.g., weight is lifted.
21
Q
what is the defintion of eccentric muscle action
A
resistance > force produced by muscle group.
muscle lengthens during tension development.
resist gravity.
braking force to decelerate rapidly moving body segments.
e.g., weight is lowered.
22
Q
what has a greater risk of injury, concentric or eccentric
A
eccentric
23
Q
in concentric muscle action, restistance is BLANK than force
A
less than force
24
Q
in eccentric muscle action, resistance is BLANK than force
A
greather than force
25
true or false: knee flexors are stronger at 40 degrees of flexion
false, greatest fron 160-170
26
what are the two ways of doing auxontnic muscle action>
free weights and constant resistance exercise machine
27
what is isokinetic muscle action
a maximal contraction of a muscle group at a constant velocity throughout the entire range of joint motion.
28
true or false and explain:
| isokinetic muscle action can be done using free weights?
false
| can only be performed on an isokinetic-resistance exercise machine called an isokinetic dynamometer.
29
what are the 3 purposes of fstrenght and muscular endurance assesment
1) Establish baseline values before training.
2) Monitor progress during training.
3) Assess the overall effectiveness of:
resistance training &
exercise rehabilitation programs.
30
Tests that Assess Strength & Muscular Endurance are Specific to the:
- muscle being tested
- type of muscle action (static/dynamic)
- veloicty (slow or fast)
- type of test (strength or endurance)
- type of equip (free wights, CREM, variable resistance, isokineit cmachiens)
- joints ROM (static or dynamic)
31
what are the 2 ways we can express muscular strength and the units
Absolute Muscular Strength
= MVC in Newtons or kg.
Relative Muscular Strength
= MVC / Body Mass.
32
what are the differet ways to test isometic muscle testing
-Spring-Loaded Dynamometers
(Handgrip Dynamometer Back & Leg Dynamometer)
Hydraulic Dynamometers
Cable Tensiometers
Digital Handheld Dynamometer
Clinical Methods
Load Cells (Strain Gauges)
33
define isometric muscular strength
is measured as the maximum force exerted in a single contraction against an immovable resistance (i.e., maximum voluntary contraction, or MVC).
is the maximal force produced by a muscle group when the limb is not rotating (zero velocity).
34
explain how a spring loaded dynamometer works
An external force applied to the dynamometer compresses a steel spring & moves an indicator needle or pointer.
The force required to move the pointer a given distance determines the external force applied to the dynamometer.
35
what does spring loaded handgrip dynamometry measure
Measures forces from 0 to 100 kg in 1.0-kg increments.
36
what do spring loaded back and leg dynamomter
Measures forces from 0 to 1,134 kg in 4.5-kg increments.
37
what is the grip strength testing procecure for ASHT
Seated or stand erect
Shoulder adducted & neutrally rotated
Elbow of test arm is flexed at 90o
Forearm in neutral position
Slight wrist extension
(0 to 30o)
3 trials per hand
Record the mean of 3 trials
38
what is the grip strength testint protocol for CSEp
Stand erect
Arm slightly abducted in a neutral position
Test arm is straight
2 trials per hand, alternating hands
Record maximum score for each hand to the nearest kg
Combine the maximum scores from the left & right hands
39
what is the leg strength testing procedure for dynamometer
Stand on platform
Erect trunk
Flexed knees (130o - 140o)
Pronated grip on hand bar
Slowly exert as much force as possible while extending the knees without using the back
2 or 3 trials
1 min rest between trials
Choose MAX score & convert it to kg
40
what is the procedure for back strength testing procedures
Stand on platform
Head & trunk erect
Knees fully extended
Alternated grip
Rt hand = pronated
Lt hand = supinated
Pull the hand bar straight upward using the back muscles without leaning backward
2 trials
1 min rest between trials
Choose MAX score & convert it to kg
41
if you want to test maximal force for a grip endurance test , what would you do and how would you get the relative endurance score
Squeeze the handle maximally for 1 minute.
Record the initial & final forces.
Relative endurance score =
(Final force / Initial force) x 100
42
if you want to test submaximal force for a grip endurance test , what would you do and how would you get the relative endurance score
Squeeze the handle at a submaximal force for as long as possible.
Relative endurance score = time that the %MVC is maintained.
43
what are hydraulic dynamometers
have a sealed hydraulic system that measures force (lb or kg) on a gauge dial.
44
true or false: hydraulic dynamomerts are not an alternative to spring loaded dynamometers
false, they are
45
what is an example of hydraulic dynamometer
jamar handgrip dynamometer
46
what test is the gold standard for the dynanometers
jamar handgrip
47
true or false and why: the jamar test may not may not be appropriate to measure isometric strength for individuals with a weak MVC
true because because the resolution of the device is too large to detect small changes in strength.
48
what test is recommended to measure the strength for clients with a weak MCV
myogrip dynamomter
49
true or false: the cable tensiometer measures force in an isokinetic muscle action
false, isometric
50
the cable tensiometer can be used to asses the staatic stregnth of how how many muscle groups
38
51
why is the cable tensiometer advantagous
provides the advantage of versatility for recording force measurements at virtually all angles about a specific joint’s ROM.
52
explain how the cable tensiometer works
Increasing the force on the cable depresses the riser over which the cable passes. This deflects the pointer & indicates the subject’s strength score.
53
what are the intruments you need for cable tensiometer
```
tensiometer
steel cables
testing table
wall hooks
straps
goniometer
```
54
what are the 2 things that cable tensiometry can be used for
1) assess strength impairment at specific joint angles,
| 2) monitor progress during rehabilitation.
55
true or false: digital handhelp dynamometry is a is convenient method for measuring the isometric strength of the upper & lower body musculature.
true
56
explain how digitital handhelp dynamometry works
```
provides a digital display of force production to assess the isometric strength of 11 muscle groups
(ex: Elbow flexors & extensors,
Shoulder extensors & abductors,
Wrist extensors,
Hip flexors, extensors, & abductors,
Knee flexors, extensors, &
Ankle dorsiflexors. )
```
57
what does digital handheld dynamometry measure
Measures force up to a maximum of 1334 newtons (300 lb in 0.1-lb increments).
58
what are the 3 clinical tests to measure the isometric endurance of core muscles used to stabilize the spine
v sit test
sorensen test
side bridge test
59
what muscles does v sit test mesure
trunk flexors
60
what muscles does the sorensen test test
trunk extensors
61
what muscles does the side bridge test assess
lateral flexors
62
how high is the bench height for the sorensen test
25 cm
63
what is a disadvantage of the side bridge test and how can we adapt
some clients terminate the test because of upper extremeity fatigue or pain
do the novel side support test
64
what are the assessments of dynamic muscular strength and endurace
1) free weights
2) contasnt resistance exercise machines
3) free motion exercise machines
4) isokinetic resistance exercise machines
5) calisthenic type exrceise tests
65
true or false: variable resistance exercise machines are recommended to test dynamic muscular strength
FALSE, IT IS NOT RECOMMENDED
66
WHAT IS ANOTHER NAME for auxotonic dynamic exrecise>
dynamic contstant external resistance
67
true or false, during auxotonic dynamic exercise, the muscle group DOES NOT contract maximally rhoughout the ROM
true
68
what is a disadvantafe of free weights and constant resistamce exrceise machines>
they measure dynamic strength only at the weakest point in the ROM
69
why do free eights and constant resistance exerceise machines only measure dynamic strength only at the weakest point in the rom
The resistance cannot be varied to account for fluctuations in muscular force caused by the changing mechanical (angle of muscle pull) & physiological (muscle length) advantage of the musculoskeletal system during the movement.
70
WHAT ARE TEH advantages of CREM compared to free weights
CREMs require less neuromuscular coordination to stabilize body parts & maintain balance.
CREMs do not require spotting.
71
what are the disadvantages of CREM in compared to free weights
CREMs limit an individual’s ROM & plane of movement.
Some CREMs have relatively large weight plate increments.
Some CREMs cannot accommodate individual’s with short limbs, long limbs, a large body, & large limb circumferences
72
what can we use to test dynamic muscular strength
```
Force Plates + Linear Transducers
Tendo Weightlifting Analyzer System
Myotest Accelerometer
1-Repetition Maximum (1-RM)
Estimation of 1-RM
Relative strength: 1-RM / Body Mass
```
73
what is the function of force plates and linear transducers
used to obtain direct measures of muscular force & power.
the gold standard of measuring dynamic muscle strength & power.
74
where are force plates and linear transducers used
lab setting
75
what is the tendo weightlifter analyzer system
is a linear transducer that can be attached to the end of a barbell.
76
where is tendo weightlifting analyzer system used
can be used in a field setting
77
what is the myotest accelerometer and where is it used
measures force productuon in 3 diff planes of movements
used in a field setting
78
where is 1 RM used
in field setting through trail and eror
79
what are some fucntions of 1 RM
rate health status,
estabilish exercise prescrip workloafs
monitor rsesistnace training programs
80
what is the 1RM?
is the maximum weight that can be lifted for one complete repetition of the movement with proper technique.
81
what are some of the disadvantages of 1RM
time consuming
may be understimated for those with no experience
outside scope of practice of CSEP CPT
82
what are the steps for 1rm testing
```
Warm-Up Sets
5-10 reps at 40%-60% of estimated 1-RM
Rest 1 min
3-5 reps at 60%-80% of estimated 1-RM
Rest 2 min
Attempt a 1-RM lift
Rest between 1-RM attempts = 2-4 min
If successful, increase weight conservatively
Upper body: 5%-10%
Lower body:10%-20%
Continue until client fails to complete the 1-RM lift
Typically, the 1-RM is achieved within 3 to 5 trials (attempts).
```
83
typically 1 rm is acheived withing...
3-5 trails
84
for upper body strength, wehre do we use 1rm for muscular strength
1 rm bench press
| 1rm military press
85
for lower body strength, wehre do we use 1rm for muscular strength
1 rm leg press
back squat
leg extension
86
what are the test items for relative strength (1 RM/body mass
bench press, arm curl, lat pull, leg press, leg extension, leg curl
87
true or false, 1 rm ca nnot be estimated
FALSE
88
how can 1 rm be estimated
```
submaximal muscular endurance test
(ymca bench press)
-1 rm prediciton equations
-prediction tables (relative 1rm)
-use avarage number of reps
```
89
true or false, muscular endurance is NOT directly related to muscular strength
false
90
true or false: variable reistance exercise machines provide you with accomodatin resistance
true
91
what is the theory behind using variable resistance exercise machines
The muscle contracts maximally throughout the entire ROM by varying the resistance to match the exercise strength curve.
92
what does accomodating resistance mean?
To develop maximal tension throughout the complete range of motion (ROM) rather than at a particular point (weakest point).
93
where is movement arm for bicep the strongest?
90-100 degrees
94
what is the main limitation of auxotonic reistance exercise?
the sticking point
95
true or false: variable resistance machines provude more resistance is weaker semgments and less resistance in stonger segments
false!! oppositie
96
what do variable exrcise machines use to vary the resistance?
CAM
97
what does a CAM do ?
is an ellipse connected to the movement arm of the machine on which the cable or belt travels.
provides variable resistance.
changes how heavy the weight feels as the lifter moves through the complete ROM.
98
true or false: the strength of the agonist muscle is the same no matter what angle
false, it varies at difference angles
99
what are the limitations of the variable resistance exercise machines
- alot of cams are incorrectly designed
- the resistance offered by the cams does not mach average strength curves
- limited use for MAXIMAL strength testing
100
how does the cybex isokinetic dynamometer work
maximal muscle tensior through ROM at a constant velocity
101
true or false, speed is not constant in isokinetic dynamoter
false, sleep is condange
102
what is The resistance counteracting the individual’s force production is called
accommodating resistance.
103
true or false, isokinetic resistance exercise protocols only assess endurance>
false, can assess strength, endurance and power
104
what speed must the iso be set at the assess speed
30-60 seconds
105
what is the proticol for measuring iso strength
2 submax trials
| 3 max trials
106
what is the meausure for iso strength
peak torque
107
what is the speed for iso endurance
120-180
108
what is the protocol for endurance iso
1 max trials
109
what is the measure for iso endurance
of reps until torque reaches 50% initial torque value
110
what is the speed for power iso
120-300
111
what is the protocol FOR POWER iso
2 submax
3 max
measures peak torque
112
what are some limitations of isokinetic resistance exrcise machine?
expensive
lab setting
only angular motion
isokinetic muscle actions do not occur in real life
113
what is the problem with having muscle imbalance
compromise joint stab.
| increase the risk of musculosketltal injury
114
The strength-to-body-mass (BM) ratio of the upper body should be at least BLANK of lower body relative strength:
40%
115
the diff in strength between contralateral muscle groups should not be more than BLANK
15%
116
true or false, you can assess muscle imbance rations on the isokinetic dynamometer
true
117
what is the definition of moment arm
moment arm is the perpendicular distance from the line of action of a force to the fulcrium
118
true or false: the size of the moment arm of a resistave force AND musuclar force changes during the performance of a free weight exercise
true
119
does YMCA bemnch press measure dynamic muscular strength
no , endurance
120
true or false, calistehnic exercise can test muscular and endurance?
true
121
how is dynmaic muscular strength acheived through calthenistcs
this is accomplished by determining the max weight, in excess of body mass, that can be lifted for 1 rep of the movement.
122
how can dynamic muscular endurance be tested using calthenis
assess dynamic muscular endurance by measuring the max # of reps of a calisthenic exercise performed by an individual
123
for dynamic calistehnic tests we use the plural form of exercises?
FALSE, SINGLE
124
how can you modify a pull up if they are unable to perform one
modified pull up
| flexed arm hand test
125
what are the tests part of the CSEP path test
```
grip strength
push ups
predicted 1rm
vetical jumpo
back extension
forarm plank
```
126
what are the contraidinicastions for CSEp grip strength
injury to wrist
127
what are the 4 sources of error in testing
client factors
equipment
technician skill
environmental factors
128
what are some explanations for client factors being a factor or measurement error
```
Familiarization with equipment & testing procedures
Weightlifting experience
Lifting technique
Give a maximal effort
Adequate rest between trials
Restrict drugs & medications
Motivate during testing
```
129
what are some explanations for cequipment being a factor or measurement error
Design of the testing equipment:
Most of the dynamic strength & muscular endurance protocols & norms presented in this chapter were developed using constant-resistance exercise machines.
Calibration of equipment.
Inspection & maintenance of equipment.
Selection of exercise machines that can accommodate
various body dimensions:
limb lengths & body sizes.
130
what are some explanations for technician skill being a factor for error
```
Qualified
Trained
Knowledgeable:
Proper lifting technique
Spotting technique
Standardized testing procedures
Explanation & Demonstration:
proper lifting technique.
Observation & Correction of Performance Errors:
Prevent cheating
Starting position (Bench press, Push-ups)
Grip width (narrow vs. wide)
Grip type (pronated vs. supinated)
```
131
what are some environmental factors that affect the test
Room Temperature
Humidity
Clean
Quiet
