Lab 6: Muscular Fitness Flashcards
What is muscular strength
-largest force that a muscle or group of muscles can generate during a single contraction
What is muscular endurance
-muscles ability to continue performing successive exertions or repetitions against a submaximal load
What is muscular power
-the muscles ability to exert force per unit of time
-rate
Warm up for muscular fitness tests
-5-10 min aerobic warmup
What does maximal handgrip strength test measure
-muscular strength
Positioning for maximal handgrip strength
-second joint of fingers should fit securely over handle
-feet slightly apart
-hold dynamometer in line with forearm at thigh level and away from body
-client should look straight ahead
-client exhales as they squeeze
How much rest should be inbetween grip measurements on same hand
-1 min
How many measurements should be taken for grip strength
-2 on each hand
What does leg extension measure
-muscular strength
What does warm up for leg extension include
-5 min aerobic
-warmup set of 10 reps using a lightweight that client feels they could lift 20 times
What weight should client start with
-weight that client feels confident they can lift 6-10 times
How many trials does 1-RM need to be determined in for leg extension
-4
How much time is in between each rest period for leg extension
-1 min
How much is weight increased each trial for leg extension
-10-20%
What do push ups test
-muscular endurance
Position for push ups
-back straight
-stomach does not touch ground
When is push up test terminated
-when individual strains forcibly
-client is unable to maintain appropriate technique within 2 repetitions
What does the forearm plank test measure
-muscular endurance
In what case is the forearm plank test not appropriate
-injury that prevents individual from completing test safely, pain free, and with proper technique
Proper position for forearm plank test
-maintain trunk and legs in a straight line
-avoid arching in lower back or hiking in hips or bending in the knees
What does squats/wall squat test
-muscular endurance
Proper positioning for wall squat test
-back against wall
-feet slightly wider than hip width
-toes facing forward
-hands at side
-hips and knees at 90 degrees
What does static and countermovement vertical jump test
-muscular power
Warm up for vertical jump
-5 min general warm up
-5 min dynamic stretching
How to determine reach height
-client stands flat footed with feet together under vertical challenger
What is a static jump
-client squats down to thighs are parallel with floor
-hold this position for 3 seconds
-client rapidly extends knees, hips and ankles while swinging arm up to touch highest possible vein
How much rest time should be in between vertical jumps
-2 min
What is a countermovement jump
-no running or stepping start
-client rapidly flexes hips and knees and swings arms backwards
