LAB8- Muscular Fitness Assessment Flashcards
muscular fitness
composite term including multiple facets of overall muscular ability
3 components of muscular fitness
-strength
-endurance
-power
which components are health-related
-strength
-endurace
which components are skill-related
power
strength
the ability of a muscle group to develop contractile force against a resistance in a single contraction
endurance
the ability of a muscle group to exert submaximal force for extended periods of time
power
the ability of a muscle to exert force per unit of time or the rate of performing work
why is muscular fitness important
-skeletal muscle is a major portion of the body
-there are over 600 muscles that are vital to movement, metabolism, communication, posture, balance, heat production, breathing, + many other functions
skeletal muscle makes up ____% of an individual’s bodyweight on average
40%
what is beneficial for almost everyone
assessing a client’s muscular finess + then improving their muscular fitness with resistance training
in general, exercise that improves muscular fitness (aka resistance training) enhances what 5 things
-bone mass (prevents osteoporosis)
-glucose tolerance (prevents metabolic disorders)
-musculotendinous integrity (prevents injury)
-ADLs (related to self-esteem)
-FFM + RMR (related to weight management)
adaptations to resistance training- muscle performance
-increases muscle strength
-increases muscle endurance
-increases muscle power
adaptations to resistance training- muscle enzymes
-may increase phosphagen system enzyme concentrations
-increases phosphagen system enzyme absolute levels
-may increase glycolytic enzyme concentrations
-increases glycolytic enzyme absolute levels
adaptations to resistance training- muscle substrates
-may increase ATP concentration
-increases ATP absolute levels
-may increase CP concentration
-increases CP absolute levels
-decreases ATP + CP changes during exercise
-decreases lactate increase during exercise
adaptations to resistance training- muscle fiber characteristics
-increases (less than type II) type I CSA
-increases (more than type II) type II CSA
-increases % type IIa
-decreases % type IIx
-no change in % type I
adaptations to resistance training- body composition
-likely decreases % fat
-increases fat-free mass
-likely increases metabolic rate
adaptations to resistance training- neurological changes
-likely increases EMG amplitude during MVC
-likely increases motor unit recruitment
-increases motor unit firing rate
-decreases cocontraction
adaptations to resistance training- structural changes
-likely increases connective tissue strength
-likely increases bone density/mass
resistance training can improve what
multiple factors of overall health
the extent to which a client sees individual improvements of resistance training is dependent on what
the type of training they perform (the number of reps, sets, % of load, rest time, etc.)
muscular strength- strength training adaptation
increases
muscular strength- aerobic endurance training adaptation
no change
muscular endurance- strength training adaptation
increases for high power output
muscular endurance- aerobic endurance training adaptation
increases for low power output
aerobic power- strength training adaptation
no change or increases slightly
aerobic power- aerobic endurance training adaptation
increases
anaerobic power- strength training adaptation
increases
anaerobic power- aerobic endurance training adaptation
no change
rate of force production- strength training adaptation
increases
rate of force production- aerobic endurance training adaptation
no change or decreases
fiber cross-sectional area- strength training adaptation
increases
fiber cross-sectional area- aerobic endurance training adaptation
no change or increases slightly
capillary density- strength training adaptation
no change or decreases
capillary density- aeroic endurance training adaptation
increases
mitochondrial density- strength training adaptation
decreases
mitochondrial density- aerobic endurance training adaptation
increases
stored ATP- strength training adaptation
increases
stored ATP- aerobic endurance training adaptation
increases
stored creatine phosphate- strength training adaptation
increases
stored creatine phosphate- aerobic endurance training adaptation
increases
stored glycogen- strength training adaptation
increases
stored glycogen- aerobic endurance training adaptation
increases
stored triglycerides- strength training adaptation
may increase
stored triglycerides- aerobic endurance training adaptation
increases
to produce more force…
lengthen the eccentric phase
2 types of muscle contractions
-static (isometric)
-dynamic (eccentric + concentric)
4 types of dynamic contractions
-auxotonic (DCER)
-dynamic variable external resistance (DVER)
-isotonic
-isokinetic
isometric
muscular contraction which the velocity is 0 + the length of the muscle does not change
auxotonic
muscular contraction against resistance in which the velocity is not constant, the length of the muscle changes, + the tension or force required changes due to an increasing load or difference in leverage
isotonic
muscular contraction against resistance in which the velocity is not constant, the length of the muscle changes, but the tension or force required stays the same
isokinetic
muscular contraction against resistance in which the velocity is constant, the length of muscle changes + the tension or force changes
static- equipment
-isometric dynamometers
-cable tensiometers
-load cells
static testing mode measures
max voluntary contraction (MVC)
(kg)
dynamic-constant resistance- equipment
-free weight (dumbells)
-exercise machines
dynamic-constant resistance testing mode measures
-force in Newtons
-1-RM (lbs or kg)
dynamic-variable resistance- equipment
-exercise machines (depends)
-rubber bands
dynamic-variable resistance testing mode measures
not recommended
isokinetic- equipment
isokinetic dynamometer
isokinetic testing mode measures
peak torque (ft-lbs or Nm)
ioskinetic dynamometer
provides accurate assessments of all components of muscular fitness (strength, endurance, + power)
descrie speed of isokinetic dynamometer
speed is kept at a constant preselected velocity
-thereforfe, any increase in muscular force produces an increased resistance rather than acceleration of the limb
velocity range of isokinetic dynamometers
0-300 degrees per seocnd
what are easily measured with isokinetic dynamometers
agonist / antagonist ratios
in physical therapy, isokinetic machine is more/less accurate than manual muscle testing
more
historically what have isokinetic dynamometer measures of strength been used for
measures of strength between limbs have been used to determine when an athlete can return to play
gold standard for measuring dynamic strength
with a linear transducer + force plates
-however, these pieces of equipment are expensive + not practical
most common method of dynamic testing
1-RM
1-RM
the max weight that can be lifted for 1 complete repetition of the movement through the full ROM
what does 1-RM truly measure
truly ONLY measures maximum strength at the WEAKEST point in the ROM (sticking point)
what coincides with the “sticking point”
the weakest point in the ROM
weakest points in the ROM are the product of what
-length tension relationship for a muscle + the joint is moves
-the changes in the moment arm throughout the ROM
when performing dynamic strength assessments, what equipment can be used
-free weights
-machines
DCER testing equipment- free weights
-require more neuromuscular coordination to stabilize body parts and maintain balance
-spotter(s) needed
-less reliability in testing because of the greater amount of variables to control
-not Ideal for beginners
-ideal for clients that want to improve at a specific exercise (i.e., bench press) or if the client’s program is going to include specific exercises
DCER testing equipment- dynamic constant resistance exercise machines
-no spotter(s) needed
-limit joint ROM and plane of movement
-large weight increments…potentially less accurate
-not useful for individuals with very short limbs or very large limb/body circumferences
primary role of the spotter
to help protect the lifter from injury
with the exception of power exercises free-weight exercises performed with the bar moving over the head, on the back, in front of the shoulders, or passing over the face (bench press, squats, lying tricep extensions, etc.) require how many spotters
1 or more
the spotter should be how strong
at least as strong + at least as tall as the client performing the exericse
what should be done for overhead exercises + exercises where the bar is placed on the back or in front of the shoulders
should ideally be performed inside a power rack
when spotting over-the-face exercises what grip should be used to lift/lower the bar
alternated or narrower than the client’s
when spotting heavy loads what should be done
establish base of support + flat-back position
how to spot dumbell exercises
at the wrists
where do spotters help the client move the weight to
proper starting position
-make sure type of liftoff is agreed upon before starting the lift
when spotting, don’t assist until when
until the concentric velocity is 0 + starting to move eccentrically
-or the lifter asks for help
general procedures for 1-RM assessment
-ensure that the client understands the lift and assessment that is being performed; explain all procedures and allow for any questions they may have
-ask the client for an estimation of what they think there 1-RM will be for the current lift; if they aren’t sure, ask them what they normally lift on that exercise + how many repetitions; if they don’t perform the exercise regularly have them perform a repetition-maximum on a light weight (estimate 1-RM from the RM value) + perform a 1-RM at a later date
-have the client perform a light general warm-up (i.e., 30-40% of their HRR) for roughly 3-5 minutes
-have the client perform the movement pattern unloaded
-have the client perform warm-up set with a load that would allow them to perform 5-10 “easy” repetitions (e.g. 30-50% of their estimated 1-RM)
-client rests for 2 minutes
-have the client perform a 2nd warm-up set with a load that would allow them to perform roughly 3-5 repetitions (e.g., 60-80% of their estimated 1-RM)
-client rests for 2-4 minutes
-have the client perform a near-maximal (e.g. 90% of 1RM) set for 2-3 repetitions
-client rests for 2-4 minutes
-have the client attempt 1-RM by raising the weight up to estimated 1-RM; if client is successful add 2-5% of additional weight to the lift; if client wasn’t successful client rests for 2-4 minutes
-keep making attempts until client reaches 1-RM (goal is for client to reach max within 3-5 attempts)
what do you do if client isn’t sure of what their 1-RM might be
ask them what they normally lift on that exercise and how many repetitions
-if they don’t perform the exercise regularly have them perform a repetition-maximum on a light weight (estimate 1-RM from the RM value) + perform a 1-RM at a later date
first warmup set of 1-RM assessment
5-10 “easy repetitions”
(e.g. 30-50% of their estimated 1-RM)
second warmup set of 1-RM assessment
3-5 repetitions
(e.g., 60-80% of their estimated 1-RM)
third warmup set of 1-RM assessment
2-3 repetitions
near-maximal (e.g. 90% of 1RM)
if 1-RM is successful what do you do
add 2-5% of additional weight
goal is for client to reach max within how many attempts
3-5
describe warmup stages
1st warmup set
2 min rest
2nd warmup set
2-4 min rest
3rd warmup set
2-4 min rest
1-RM
2-4 min rest; continue until reaches 1-RM
if you are testing a client for overall fitness and health and they are planning on doing extensive resistance training you may want to perform what
multi 1-RM test battery
6 test battery includes which workouts
-bench press
-bicep curl
-lat pulldown
-leg extension
-leg curl
-leg press
what 2 values are determined from multi 1-RM test battery
-max is determined in each lift
-then, strength-to-body-mass ratios are calculated for each lift
multi 1-RM test battery point system
excellent: 48-60
good: 37-47
average: 25-36
fair: 13-24
poor: 0-12
dynamic muscular endurace testing tests ability of a muscle to do what
-execute repeated contractions over a period of time sufficient to cause muscular fatigue
OR
-maintain a specific % of MVC or 1-RM for a prolonged period of time
while muscular endurance is often thought to be very different from muscular strength…
there are multiple studies that show a strong relationship between muscular strength + endurance
what do both muscular strength + endurance rely on
-anaerobic metabolism
-strong + coordinated neuromuscular recuirtment
aerobic endurance
uses aerobic metabolism + is a measure of the entire body
muscular endurace uses aerobic/anaerobic metabolism
anaerobic metabolism
-muscle/joint specific
stronger relationship between muscular strength + muscular endurance OR muscular sendurance + aerobic endurance
muscular strength + muscular endurance
2 categories of dynamic muscular endurance testing
-absolute muscular endurance
-relative muscular endurance
absolute muscular endurance
number of reps performed at a given resistance
YMCA bench press test is a test of absolute/relative muscular endurance
absolute
relative muscular endurace
number of reps performed at a % of max (pre + post-testing)
dynamic muscular test battery
7 exercises with load prescribed based off bodyweight of client, maximum number of 15 repetitions performed for each exercise)
dynamic muscular test battery tests absolute/relative muscular endurance
relative
dynamic muscular endurance tests are weight bearing or non-weight bearing
can be either
weight-bearing may be difficult for which clients
overweight
non-weight bearing may be difficult for which clients
smaller than average
dynamic muscular endurance testing
weight bearing
-push up
-pull up
dynamic muscular endurance testing
non-weight bearing
-YMCA bench press test
-dynamic muscular battery
what should ultimately dictate which type of test is used
specificity of client’s goals
YMCA bench press test
absolute muscular endurance test that is non-weight bearing
YMCA bench press test develops muscular fitness in which 3 muscles
-chest
-anterior shoulder
-elbow extensor
what is YMCA bench press test beneficial for
assessing upper body muscular endurance and can be correlated to upper body muscular strength even estimating bench press 1-Rm with the following equation
males lift how much on YMCA bench press test
80lbs
females lift how much on YMCA bench press test
35lbs
YMCA bench press test protocol
-spot the client + closely observe the technique
-set the resistance at 80lbs for male clients, 35lbs for female clients
-ensure proper technique for each repetition
-set the metronome cadence at 60 beats/min to establish a rate of 30 repetitions per minute
-have the client beginning with the arms extended and a shoulder-width grip, lower the weight to the chest; then, without pausing, the client should raise the bar to full arm’s length; the movement should be smooth + controlled, with the bar reaching its highest + lowest positions with each beat of the metronome
-terminate the test when the client can no longer lift the barbell in cadence with the metronome
-compare the client’s score to normative values
normative data- YMCA bench press, men
18-25 years: 29
26-35 years: 26
36-45 years: 22
46-55 years: 16
56-65 years: 12
65+ years: 10
normative data- YMCA bench press, women
18-25 years: 25
26-35 years: 24
36-45 years: 21
46-55 years: 14
56-65 years: 12
65+ years: 8
isometric testing can be used to assess what
-muscular strength
-muscular endurance
most typical piece of equipment for isometric testing
spring-loaded handgrip dynamometer
spring-loaded handgrip dynamometer typically measures force between what ____ kg and ____ kg
0-100 kg
spring-loaded dynamometers
as force is applied to the instrument, a spring is compressed + moves an indictor needle
studies have shown correlation between handgrip strength + what tests
dynamic muscular strength tests
body position for handgrip dynamometer
-adjust handgrip size
-individual stands
-shoulder adducted and neutrally rotated
-elbow straight or flexed at 90˚
-forearm in neutral position
handgrip dynamometer test- what do you do
squeeze as hard as possible using 1 brief maximal contraction + NO EXTRANEOUS BODY MOVEMENT
handgrip dynamometer- how many trials per hand
-3 trials per hand
-1 min rest between trials
handgrip dynamometer- what value is used for static strengtrh
best value
normative data- isometric grip strength, men
15-19 years: 90-97
20-29 years: 95-103
30-39 years: 95-103
40-49 years: 88-96
50-59 years: 84-91
60-69 years: 84-90
normative data- isometric grip strength, women
15-19 years: 53-59
20-29 years: 60-62
30-39 years: 58-62
40-49 years: 54-60
50-59 years: 49-53
60-69 years: 45-47
