Exam 2 Flashcards
muscular fitness
integrated function of muscular strength, muscular endurance, muscular power
muscular strength
the ability of the muscle or muscle group to produce force
single reps
the gold standard to test muscular strength
1RM
static tests of muscular strength
dynamometers and tensiometers
dynamic tests of muscular strength
repetition maximum using machines or free weights
1RM test procedures
warm-up using submaximal repetitions
determine 1RM within 4 trials with 3-5 min of rest in between
select weight of 50-70% capacity
increase weight 2.5 to 20 kg until they can no longer lift
record last weight successfully lifted
all trials lifted at the same speed and range of motion
bench press weight ratio
weighted lifted in-lbs / body weight in lbs
3 formulas of muscular strength
Brzycki, Epley, lander
muscular endurance
the ability of a muscle or muscle group to perform repeated contractions or repetitions against submaximal external resistance or the ability to sustain a required level of submaximal
specific to a muscle group
muscular endurance assessment
perform a fixed amount of contractions of a set resistance or hold a static contraction for a period of time
static muscular endurance
use of timed tests of holding the submaximal contraction
flexed arm hang or plank
dynamic muscular endurance
performed with free weights, resistance machines, or using calisthenics
push-ups, curl-ups, YMCA bench press
muscular power
relates to the balance between strength and velocity
power
defined as work accomplished per unit of time
power = work / time
work
force x distance
muscular power tests
Wingate, margaria-kalamen stair tests, vertical jump, long jump
issues of testing muscular fitness
learning effect, improper form, methods of loading weight
standardized assessments have not been developed, but do have normative data
flexibility
functional capacity of joints to move through a full range of motion (ROM)
joint-specific
why is flexibility important
required for efficient body movement, prevent and reduce pain, prevent injury
the gold standard of flexibility
goniometer (test ROM)
laboratory assessment of ROM with a warm-up
warm-up for flexibility
low-intensity whole-body aerobic exercise (walking or cycling)
involve both the upper and lower body to increase blood flow and temperature
assessments to measure flexibility
visual methods, reach distance, ROM, digital video, and software
distance test for flexibility
sit and reach, toe touch, floor touch, trunk rotation, etc
YMCA bench press test
men 80 lbs and women 35 lbs
set metronome to 60, lift to the beat until they no longer are on the beat
push-up tests
use a towel or something to measure chest to the floor
keep form, end tests when no longer in the form
keep count
Margaria-Kalamen stair test
multiply stair height by 6
