**EXAM1- Muscular Fitness Assessments Flashcards
static contractions
isometric
isometric
muscle is staying same length
isokinetic
same velocity throughout exercise
dynamic contractions
isotonic (DCER)P
-measures both concentric + eccentric
isotonic
same tonicity
-aka same force
when you do a DB curl, are you using the same force throughout the entire ROM
NO
-because force changes are dependent on the length of the moment arm
-therefore, force changes throughout the movement
dynamic constant resistance
means we are moving but it is constant in resistance
-includes almost everything we see in a gym- free weights, DB, barbells, machines, cables, etc. are all dynamic constant resistant
dynamic constant resistance machines have higher ____ than free weights
reliability
-because less things to control for
dynamic variable resistance
amount of resistance varies throughout the movement
-TheraBands, chains/bans on bar, etc.
is dynamic variable resistance used in testing
NO
-because we cannot make it consistent so therefore not reliable
is dynamic constant resistance used in testing
yes
dynamic variable/constant resistance is more beneficial in resistance training
dynamic variable resistance
testing modes (3)
-static
-dynamic constant resistance
-dynamic variable resistance
testing modes- static is measured by
max voluntary contraction (MVC, kg)
testing modes- static examples
-isometric dynamometers
-cable tensiometers
-load cells
modes- dynamic constant resistance is measured by
1-RM (lbs or kg)
modes- dynamic constant resistance examples
-free weights
-exercise machines
modes- dynamic variable resistance example
exercise machines
static testing equipment
-dynamometer
-tensiometer
spring-loaded dynamometer
as force is applied to the instrument, a spring is compressed + moves an indictor needle
what type of dynamometers are used more often in clinics
hand grip dynamometers
-easy to use
what is important in using a hand grip dynamometer
maintain elbow at 90 degree angle
-must be consistent to have a reliable test
grip strength has small/large correlation between rest of body strength
small
will hand grip dynamometers help to prescribe
no
benefit of dynamometer
reliable because we can easily set up person to do it
is dynamometer valid
not really
-more specificity + reliaility here
2 ways to assess endurance with handgrip dynamometer
-1 min MVC
-50% MVC
MVC
maximal voluntary contraction
handgrip dynamometer- 1 min MVC
-squeeze as hard as possible for 1 min
-measures % decline in force
-higher endurance = less decline
handgrip dynamomter- 50% MVC
squeeze at 50% MVC for as long as possible
1 min MVC or 50% MVC is a better assessment using handgrip dynamometer
50% MVC
-much more reliable
-hurts hand less
tensiometer
set up person in different positions to isometrically contract different muscles
-same idea as dynamometer where it is measuring force produced in a muscle or joint
cable tensiometer
measure static strength on 38 different muscle groups
dynamic testing equipment
-free weights (DB, barbells)
-constant resistance exercise machine
dynamic testing equipment- free weights (DB/barbells)
-require more neuromuscular coordination to stabilize body parts + maintain balance
-spotters may be needed
dynamic testing equipment- constant resistance exercise machines
-no spotters needed
-limit joint ROM + plane of movement
-large weight increments, potentially less accurate
-not useful for individuals with short limbs or large circumferences
Valsalva maneuver
expiration against a closed glottis, stabilizes + increases effectiveness of trunk muscles
describe pressure changes in Valsalva maneuver
initial pressure rise ->
reduced venous return + compensation ->
pressure release ->
return of cardiac output
-BP dramatically rises in response to pressure, but our baroreceptors immediately respond to it, so we see it drop back down BELOW the starting level (hypotensive response)
when do 2 big changes in pressure occur during Valsalva maneuver
-at the start of the maneuver
-after we stop holding our breath
initial rise in BP in Valsalva manuever can cause
-hiatal hernias
-cardiac arrest
-Valsalva retinopathy
NSCA on Vasalva maneuver
-effective way to increase intra-abdominal pressure
-the health risks associated with the maneuver remain unconfirmed
ACSM on Valsalva maneuver
maneuver should be avoided during any lifts
1-RM testing
max weight lifted for 1 complete rep through the full ROM
how many warmup trials are required for 1-RM testing
2 are REQUIRED
-this is the baseline
ACSM recommended lifts for upper body
-bench press
-militaryn (shoulder) press
what mode does ACSM recommend for upper body
constant resistance machine
ACSM recommended lifts for lower body
-leg press
-leg extension
*leg extension is the only excuse to use an assistance exercise in 1-RM testing but leg press is better
what mode does ACSM recommend for lower body
constant resistance machines
how to calculate strength ratios
weight lifted / BW
-units must be the same
sample calculation:
-Frank can leg press 300lbs; BW 110lbs
300/110 = 2.72
why do we estimate 1-RM sometimes
-health issues that could be exacerbated if person pushing as hard as possible
-recent surgery
-hypertension, could see stroke from this
-person has 0 experience- okay to max on machine but not on free weights
what is the least accurate estimating equation
YMCA bench press because everyone is lifting the same amount of weight
what else do we get from estimating 1-RM
muscular endurance
-kills 2 birds with 1 stone for endurance + strength
strength imbalance between opposing muscle groups can…
affect joint health + stability
crude index
compares relative 1-RM for opposing muscle groups
muscle balance for L/R muscles
1:1
muscle strength/endurance is more protective against low back injury
endurance
we should have more lumbar extension or flexion endurance
extension- because we activate it throughout the day when standing
-we do not need a high amount of endurance for lumbar flexion
McGill test
-highly recommended for EVERY CLIENT
-flexion test
-extension test
-lateral flexion test
what 3 things does McGill test
-flexion
-extension
-lateral flexion
3 exercises for McGill test
-flexion/extension
-R/L side bridge
-side bridge (each side)/extension
criteria for good relationship between muscles- flexion/extension ratio
ratio less than 1.0
criteria for good relationship between muscles- R/L side bridge ratio
scores no greater than 0.05 from a balanced score of 1.0
criteria for good relationship between muscles- side bridge (each side)/extension (aka lateral flexion/extension ratio)
ratio less than 0.75
YMCA bench press test
-flat bench
-males: 80lb barbell
-females: 35lb barbell
-cadence: 30 reps/min with 60 bpm on metronome
-do as many reps as you can while staying on cadence
5 points of contact is used for what
any time we are on a bench/sitting
5 points of contact
-both feet (2)
-butt/lower back
-upper back
-head
isokinetic exercise
a dynamic form of exercise that prevents the subject’s limb from accelerating beyond a preset angular velocity around a joint
isokinetic dynamometer
keeping velocity constant provides safe contractions for soft tissue injuries
isokinetic dynamometer is used for what movements
SINGLE joint exercises
benefit of isokinetic dynamometer
we get accurate torque (force) produced throughout ROM
what 3 areas is isokinetic dynamometer used for
-research
-training
-rehabilitation
