Fitness Screenings Flashcards
What is the purpose of a fitness screening?
Asses physical health.
Know modifications.
Identify risk factors that may predispose injury.
Goal setting.
Progress tracking.
Objective of the half squat
Test leg strength.
Ability to disassociate hips from pelvis/lumbar spine.
Ability of spine to remain in neutral.
Position of the half squat
Squat with arms flexed to shoulder level.
Hips, knees and ankles aligned.
Extending lumbar and thoracic spine with minimum trunk forward bend.
Watch for in half squat
Inability to extend thoracic/lumbar spine.
Scapular elevation.
Heel raise.
(pelvis tilt = spine curve)
Objective of a full squat
Test leg strength.
Control in full knee flexion.
How to execute of a full squat
Squat with arms flexed at shoulder level in front.
Ankles and knees aligned with hips.
Allow heels to rise with mild posterior pelvic tilt.
Watch for in full squat
Inability to execute with smooth motion down and up.
They can maintain lower extremity alignment.
Objective of a heel raise
Test strength of calves.
Test balance.
Execution of a heel raise
Raise heel on single leg and lower smoothly.
Watch for in heel raise
Lack of full range of ankle plantar flexion.
Inability to maintain pressure through second metatarsal head.
Correct foot alignment.
Objective for goal post on wall
Test postural alignment.
Shoulder abduction/external rotation.
Spine control.
How to execute goal post on wall
Stand with hips, shoulders and head against a wall.
Feet 6-8 inches from wall.
Shoulders abducted to 90 degrees and elbows bent 90 degrees.
Slide arms up the wall maintaining contact of elbows and forearms.
Watch for in goal post on wall
Head, forearms and elbows coming away from wall.
Inability to maintain neutral spine.
Objective of the long sit
Hamstring flexibility.
Spine stability.
How to execute the long sit
Sitting with straight legs shoulder width apart.
Neutral spine.
Hinge and remain neutral.
Watch for in long sit
Inability to maintain neutral spine, loss of neutral lumbar (spine flattens).
Knee rotation.
Objective with seated hip abduction
Length of hip abdutor.
Capsular restrictions (how the thigh sits in socket of hip bone)
Core stability.
How to execute seated hip abduction
Sit against a wall in neutral spine.
Hips in full abduction.
Watch for in seated hip abduction
Loss of neutral spine.
Cannot abduct to ~65 degrees from centre.
Objective of Z-Sitting
Test hip internal and external rotation.
How to execute z-sitting
Seated in neutral spine.
Hips in ‘Z’ with one hip internal rotated, the other externally rotated.
Watch for in z-sitting
Loss of neutral spine.
Ischium not in contact with the floor.
Objective of the roll up
Spine flexor strength and articulation into flexion.
How to execute the roll up
Supine arms overhead.
Flex trunk to full-seated position and back down to starting position.
Articulate one vertebrae at a time.
Watch for in the roll up
Use of momentum.
Legs/feet lifting from floor.
No segmental movement.
Premature engagement on hip flexors causing loss of lumbar articulation.
Excessive pelvic tilt.
Objective of the hundred position
Test deep abdominal control in spine flexion.
How to execute the hundred position.
Supine with arms at side.
Lift head and shoulders.
Lift legs from the floor and hover two inches above the floor.
Watch for in hundred position
Inability to maintain lumbar flexion.
Rectus abdominis bulge.
Objective of the side lift
Test trunk stability.
Test shoulder girdle stability.
Test strength of hip abductors.
How to execute the side lift
Lie on sife, propped on forearm with only one hand and foot contacting floor.
Lift hips off floor. raise top leg and hold for 3 seconds.Maintain supporting ankle dorsiflexed and in neutral.
Watch for in the side lift
Use of more than one hand or foot contact on floor for balance.
Loss of scapular stability.
Objective of the push up
Tricep, pecs, scapular and core strength.
How to execute the push up
From plank position, maintain neutral spine.
bend elbows to lower body within 2 inches of floor.
Wrist, elbows and shoulders in alignment.
Return to starting position.
Watch for in the push up
Loss of neutral in cervical or lumbar spine (head or trunk lower prematurely).
Elbows/forearms aiming away from ribcage.
Objective of superman
Test spine and hip strength.
Flexibility in extension.
How to execute superman
Position in prone with arms out to side.
Lift trunk and limbs off floor.
Watch for in superman
Inability to clear full sternum.
Inability to clear more than half way between greater trochanter and patella.
Scapular elevation.
Objective of prone shoulder flexion
Test shoulder flexion strength.
Test range of motion in prone.
Position of prone shoulder flexion
Prone on floor with arms overhead. Abdominal muscles engaged.
Watch for in the prone shoulder flexion
Scapular elevation due to engaging upper trapezius muscle.
Hyper extension of cervical or lumbar spine.
Objective of prone press up
Distribution of spine extension between cervical, thoracic and lumbar spinal segments.
Position of the prone press up
Prone on floor.
Hands to the side of the chest with elbows pointing up towards the ceiling.
Watch for in the prone press up
Hinging at lumbar spine.
Hyperextension of cervical spine.
Rigidity of thoracic spine.
Flaring of the ribs.
Objective of the prone knee bend
Test hip flexor flexibility (rectus femoris and iliopsoas)
Execution of the prone knee bend
Position prone.
Holding one foot.
Knees together.
Watch for in prone knee bend
Loss of ASIS (front hip) contact on floor.
Hip ‘hiking’ (lateral spine flexion)
