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Pilates > Fitness Screenings > Flashcards

Fitness Screenings Flashcards

1
Q

What is the purpose of a fitness screening?

A

Asses physical health.
Know modifications.
Identify risk factors that may predispose injury.
Goal setting.
Progress tracking.

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2
Q

Objective of the half squat

A

Test leg strength.
Ability to disassociate hips from pelvis/lumbar spine.
Ability of spine to remain in neutral.

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3
Q

Position of the half squat

A

Squat with arms flexed to shoulder level.
Hips, knees and ankles aligned.
Extending lumbar and thoracic spine with minimum trunk forward bend.

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4
Q

Watch for in half squat

A

Inability to extend thoracic/lumbar spine.
Scapular elevation.
Heel raise.
(pelvis tilt = spine curve)

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5
Q

Objective of a full squat

A

Test leg strength.
Control in full knee flexion.

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6
Q

How to execute of a full squat

A

Squat with arms flexed at shoulder level in front.
Ankles and knees aligned with hips.
Allow heels to rise with mild posterior pelvic tilt.

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7
Q

Watch for in full squat

A

Inability to execute with smooth motion down and up.
They can maintain lower extremity alignment.

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8
Q

Objective of a heel raise

A

Test strength of calves.
Test balance.

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9
Q

Execution of a heel raise

A

Raise heel on single leg and lower smoothly.

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10
Q

Watch for in heel raise

A

Lack of full range of ankle plantar flexion.
Inability to maintain pressure through second metatarsal head.
Correct foot alignment.

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11
Q

Objective for goal post on wall

A

Test postural alignment.
Shoulder abduction/external rotation.
Spine control.

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12
Q

How to execute goal post on wall

A

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.

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13
Q

Watch for in goal post on wall

A

Head, forearms and elbows coming away from wall.
Inability to maintain neutral spine.

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14
Q

Objective of the long sit

A

Hamstring flexibility.
Spine stability.

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15
Q

How to execute the long sit

A

Sitting with straight legs shoulder width apart.
Neutral spine.
Hinge and remain neutral.

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16
Q

Watch for in long sit

A

Inability to maintain neutral spine, loss of neutral lumbar (spine flattens).
Knee rotation.

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17
Q

Objective with seated hip abduction

A

Length of hip abdutor.
Capsular restrictions (how the thigh sits in socket of hip bone)
Core stability.

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18
Q

How to execute seated hip abduction

A

Sit against a wall in neutral spine.
Hips in full abduction.

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19
Q

Watch for in seated hip abduction

A

Loss of neutral spine.
Cannot abduct to ~65 degrees from centre.

20
Q

Objective of Z-Sitting

A

Test hip internal and external rotation.

21
Q

How to execute z-sitting

A

Seated in neutral spine.
Hips in ‘Z’ with one hip internal rotated, the other externally rotated.

22
Q

Watch for in z-sitting

A

Loss of neutral spine.
Ischium not in contact with the floor.

23
Q

Objective of the roll up

A

Spine flexor strength and articulation into flexion.

24
Q

How to execute the roll up

A

Supine arms overhead.
Flex trunk to full-seated position and back down to starting position.
Articulate one vertebrae at a time.

25
Q

Watch for in the roll up

A

Use of momentum.
Legs/feet lifting from floor.
No segmental movement.
Premature engagement on hip flexors causing loss of lumbar articulation.
Excessive pelvic tilt.

26
Q

Objective of the hundred position

A

Test deep abdominal control in spine flexion.

27
Q

How to execute the hundred position.

A

Supine with arms at side.
Lift head and shoulders.
Lift legs from the floor and hover two inches above the floor.

28
Q

Watch for in hundred position

A

Inability to maintain lumbar flexion.
Rectus abdominis bulge.

29
Q

Objective of the side lift

A

Test trunk stability.
Test shoulder girdle stability.
Test strength of hip abductors.

30
Q

How to execute the side lift

A

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.

31
Q

Watch for in the side lift

A

Use of more than one hand or foot contact on floor for balance.
Loss of scapular stability.

32
Q

Objective of the push up

A

Tricep, pecs, scapular and core strength.

33
Q

How to execute the push up

A

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.

34
Q

Watch for in the push up

A

Loss of neutral in cervical or lumbar spine (head or trunk lower prematurely).
Elbows/forearms aiming away from ribcage.

35
Q

Objective of superman

A

Test spine and hip strength.
Flexibility in extension.

36
Q

How to execute superman

A

Position in prone with arms out to side.
Lift trunk and limbs off floor.

37
Q

Watch for in superman

A

Inability to clear full sternum.
Inability to clear more than half way between greater trochanter and patella.
Scapular elevation.

38
Q

Objective of prone shoulder flexion

A

Test shoulder flexion strength.
Test range of motion in prone.

39
Q

Position of prone shoulder flexion

A

Prone on floor with arms overhead. Abdominal muscles engaged.

40
Q

Watch for in the prone shoulder flexion

A

Scapular elevation due to engaging upper trapezius muscle.
Hyper extension of cervical or lumbar spine.

41
Q

Objective of prone press up

A

Distribution of spine extension between cervical, thoracic and lumbar spinal segments.

42
Q

Position of the prone press up

A

Prone on floor.
Hands to the side of the chest with elbows pointing up towards the ceiling.

43
Q

Watch for in the prone press up

A

Hinging at lumbar spine.
Hyperextension of cervical spine.
Rigidity of thoracic spine.
Flaring of the ribs.

44
Q

Objective of the prone knee bend

A

Test hip flexor flexibility (rectus femoris and iliopsoas)

45
Q

Execution of the prone knee bend

A

Position prone.
Holding one foot.
Knees together.

46
Q

Watch for in prone knee bend

A

Loss of ASIS (front hip) contact on floor.
Hip ‘hiking’ (lateral spine flexion)

Pilates (10 decks)

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