Dynamic Screening and Assessments Flashcards
3 things dynamic assessments are useful for.
identifying what opportunities your client has during specific movement patterns
establishing a baseline and setting a standard for your client to measure future progress
developing an individualized and accurate training program
Causes of forward lean during squats.
+improvements
tight hip flexors
tight calfs
weak core
ROM = stretch calves and hip flexors
Improvements = mod split squats, box squats, glute mind and muscle connection
Causes of feet turned out during squats
+improvements
tight glutes
ROM = stretch glutes and piriformis
Improvements = glute mind and muscle connection
Causes of knees caving in during squats
+improvements
weakness in glutes
tight abductors or calves
ROM = stretch piriformis, adductor and calves
Improvements = step ups, hip abduction, tripod stance and mind and muscles connection
Causes of pelvis tilt (butt wink) during squats.
+improvements
tight calves or hamstrings
weak core
ROM = stretch hamstrings and calves
Improvements = mod split squat, box squat, mind and muscles connection
Causes of a lateral shift during squats
+improvements
previous injury
imbalances in the muscular or structure of the hips
ROM = ankle and hip mobility
Improvements = torsion control, lateral lunges, step ups
cause of pronation or supination.
+improvements
bad footwear
weak external rotators
previous injury
ROM = none
Improvements = knee banded squats, tripod stance
Purpose of squat and how to set up?
challenges lower body mobility of hips, dorsiflexion of ankle, and flexion of knees + postural control
feet hip-width apart
arms across shoulders or outstretched
squat as low as you comfortably can
5-10 reps
ankle, foot, knee focus.
How to set up a wall slide assessment?
feet 7-15 cm from wall
neutral spine, core braced
Causes of elbows losing contact during wall slide
+improvements
tight pectoralis muscles, tight anterior deltoids, weak rhomboids and rear deltoids
ROM = wall stretch, anterior deltoid stretch
Improvements = band pull apart, rear delt fly
Causes of hands losing contact during wall slide
+improvements
weak external rotators, tight anterior deltoids, tight internal rotators
ROM = anterior deltoid stretch, posterior capsule stretch
Improvements = cable external rotation, banded external rotation, cuban rotation
Purpose of a front plank with shoulder taps?
to see how well the client can handle load while bracing for squats and deadlift as well as stability in lunges and single leg exercises
Causes of anterior pelvic tilt during front plank
+improvements
tight hip flexors and lower back
weak glutes
ROM = stretch hip flexors
Improvements = deadbug, mod split squat, feet wider, planks
Causes of winging scapula during front plank
+improvements
weak rhomboids or serratus anterior, injury to the long thoracic nerve
ROM - stretch pecs, anterior delts, upper trapezius, lats
Improvements - prone cobra with external rotation, wall slides, scapular pushups
Causes of hips rising during front plank
+improvements
tight hip flexors, weak core, inactive glutes
ROM = stretch hip flexors
Improvements - cable static hold, deadbug, plank, glute bridges
Causes of hips dropping during front plank
+improvements
weak core, inactive glutes
ROM - none
Improvements - glute bridge, deadbug, plank, mind and muscle connection
Causes of shoulders rising during front plank
+improvements
upper trapezius dominance, weak lower trapezius
ROM - stretch upper trapezius
Improvements - wall slides, lower trap rises, scapular pull up
Cause of slouching through upper back during split squat
+improvements
unstable core
tight pectoralis major or latissimus dorsi
ROM - stretch pecs and lats
Improvements - dead bug, back extensions
Cause of knees caving in during split squat
+improvements
weak gluteus medius
tight adductors, calves
weak vastus oblique
ROM - stretch piriformis, adductor, calves
Improvements - step ups, hip abduction, glute mind and muscle connection
Cause of pelvis falls into posterior tilt during split squat
+improvements
tight calves, hamstrings
weak core
ROM - stretch hamstrings, calves
Improvements - mod split squat, box squat, glute mind and muscle connection
Causes of lateral shift in the hip during split squat
+improvements
possible injury, imbalances or pelvic torsion
Improvements - torsion control, lateral lunge, step up
Straight leg raise is a good assessment for?
those looking to do a hinge movement
Cause of inability to keep knees fully extended during straight leg raise
+improvements
tight hamstrings or calves
weak hip flexors or quadriceps
ROM - hamstring or calf stretch
Improvements - banded hip flexor march, eccentric stiff leg deadlift
Causes of legs externally rotate at hips during straight leg raise
+improvements
tight hip external rotators, weak hip internal rotators
ROM - pigeon pose, piriformis stretch
Improvements - hip adduction, mod stance distance squat, split squat
Causes of inability to keep lower back in neutral position
+improvements
poor neuromuscular control
ROM - none
Improvements - birddog, deadbug, ab and lower back mind and muscle connection
Purpose and setup of knee to wall assessment
assesses dorsiflexion ROM and allows left and right comparisons
relevant to weight bearing lunge activities
ankle mobility is limiting factor in lowerbody exercises like squats
about 10cm from wall for set up
one or both ankles score less than 5cm to wall in knee to wall assessment
+improvements
tight calves, inappropriate footwear
ROM - calf stretch
Improvements - raise heels while exercising, ankle mobility drills
One or both ankles score 10cm or more in knee to wall assessment
+improvement
previous injury, hypermobility
ROM - contraindicated
Improvement - ankle stability, calf strengthening
The difference between ankles is more than 5cm in knee to wall assessment
+improvements
previous injury, different leg or hip anatomy
ROM - calf on restricted side
Improvement - ankle stability or calf strengthening on mobile side
Purpose of shoulder mobility assessment
to assess the ability to rotate internally and externally
ability to rotate the scapulae upwardly
Cause of one side being significantly more mobile during shoulder mobility assessment
+improvements
tightness or weakness of rotator cuff muscles or tightness in internal rotators
ROM - posterior capsule stretch, pectorals stretch
Improvements - internal and external cable rotation, ATYs
Cause of lower hand not reaching up during shoulder mobility assessment
+improvements
internal rotation weakness
ROM - external rotation stretch
Improvements - cable internal rotation, shoulder stability
Cause of upper hand not reaching down during shoulder mobility assessment
+improvements
external rotation weakness
internal rotation, anterior deltoid or pectoralis tightness
ROM - pect stretch, anterior deltoid stretch, posterior capsule stretch
Improvements - cable external rotation, shoulder stability, ATYs
