lab 6: muscular fitness

Question 1

muscular strength

Answer 1

largest force that a muscle or group of muscles can generate during a single contraction

Question 2

muscular endurance

Answer 2

muscles ability to continue performing successive exertions or reps against a submaximal load

Question 3

muscular power

Answer 3

the muscles ability to exert force per unit of time (rate)

Question 4

max hand grip strength test procedure

Answer 4

1. adjust grip bar so the proximal interphalangeal joint fits securely over the handle
2. set dynamometer to zero
3. stand w/ feet slightly apart, hold grip in line with forearm at thigh level away from the body
4. look straight ahead and squeeze as hard as possible (ensure client exhales as they squeeze- limit increase in intrathoracic pressure)
5. measure each hand twice alternating hands (1 min rest between same hand)
6. max grip strength is highest value between both hands
7. compare to reference chart

Question 5

predicted 1rm - leg extension test procedure

Answer 5

1. adjust equipment
2. select initial weight (50-70%) - they should feel like they can do 6-10 reps at that weight
3. resistance is progressively increase by 10-20% until 10 reps cant be completed
4. use equation to determine 1rm
   - 1rm= rep Wt / (1-0.02xRFT)

Question 6

push-up test procedure

Answer 6

1. determine start position
   - males: start standard down position
   - females: knee push up position
2. to begin, client raises body by straightening their elbows then returns down (stomach doesnt touch)
3. back straight at all times
4. max push ups are performed
5. test is terminated when they cant be maintained
6. report health benefit using table

Question 7

forearm plank test (why/what)

Answer 7

assesses muscular endurance of the anterior trunk muscles, specifically the rectus abdominis and external obliques
the test challenges muscles that stabilize the spine, hips, pelvis and proximal lower limb
- test is not appropriate if there is injury or condition that prevents them from completing test safely

Question 8

forearm plank test procedure

Answer 8

1. begins in prone position on mat with forearms in neutral position with hands in front of the elbows. feet close but not touching
2. begin time when trunk is off floor or mat
3. client holds position for as long as possible without compromising form
4. timing ends when form cant be held
5. compare score to chart

Question 9

lower leg endurance test procedure (body weight squat)

Answer 9

1. instruct client on proper squat technique and practice to confirm their understanding
2. client performs as many reps as possible

Question 10

lower leg endurance test procedure (wall squat test)

Answer 10

1. ask client to rest their back against a wall, feet slightly wider than hip width apart, toe facing forearm and hands at side, slowly lower to squat position
2. start timer and hold as long as possible
3. record results

Question 11

static and countermovement vert jump test procedure

Answer 11

1. 5 min warm up, 5 min dynamic stretch, 5 min jump specific warm up, 2 min active rest
2. set up test area - use height guides
3. establish reach height by having the client stand flat-footed with feet together and reach as high as possible
4. rest the veins
5. begin with static jump
   - squat down, hold for 3 then jump so hands reach highest vein
   - complete 3 jumps w/ 2 min rest
6. calculate jump height
7. then countermovement jump (running start or prep step)