Lecture 8 - Assessing Muscular Fitness

Question 1

What is muscular fitness assessment?

Answer 1

• Completed for strength & endurance (sometimes power)
• Use of different static & dynamic testing protocols
• Used to determine proper program prescription
• Used to show clients program progression

Question 2

What are common muscular strength test?

Answer 2

• Muscular strength
• muscular endurance

Question 3

What are common muscular tests?

Answer 3

• dynamometers
• grip strength
• curl-ups
• back strength/planks

Question 4

How do you select testing?

Answer 4

• Purpose of your assessment: Health vs. Sport, Strength/Endurance
• Clients goals
• Ability level of the client: Common exercises & familiarization (e.g. job movements), Time, expense & facilities

Question 5

What is absolute or relative muscular strength?

Answer 5

• absolute strength: the maximum amount of force an individual can exert, regardless of their size or weight

Relative strength: ability to lift or move weight in relation to their body weight

Question 6

What is the relationship between absolute & relative strength?

Answer 6

• There is a direct relationship between body size & muscle strength
• You should assess your results in terms of relative strength
• Thus: 1RM/Body mass (especially for norm values)
• Additionally, any changes in a clients performance will be independent of weight changes

Question 7

What are the basics of spotting?

Answer 7

• Help protect from injury
• With the exception of power exercises, most exercises need 1-2 spotters
• Need to be as strong & as tall as the client
• Overhead exercises with a bar coming down on chest or back should be completed in a power cage
• Use an alternated grip when lifting or lowing a bar over a clients face, this allows you to stay inside their grip & assist. Use a supinated grip during the exercise
• Make sure you always have a stable base of support
• With DBs, always spot as close as you can (e.g. wrist)

Question 8

What is the communication of spotter-lifter?

Answer 8

• always ask:
  • Number of Reps
  • How much load, have you done it before?
  • When should I spot? Keep bar moving or when it goes down
  • Has the spotter spotted before

Question 9

How to estimate 1RM?

Answer 9

• Bryzcki Equation: Reps to fatigue can not exceed 10 for equation to be valid
• 1RM = weight lifted (lb) / [1.0278 - (reps to fatigue x 0.0278)]
• i.e., Client completes 8 reps with 80lbs
• 1RM = weight lifted (lb) / [1.0278 - (reps to fatigue x 0.0278)]
• 1RM = 80 / [1.0278 - (8 x 0.0278)]
• 1RM = 80 / [1.0278 - (0.2224)]
• 1RM = 80 / [0.8054]
• 1RM = 99.33 lbs

Question 10

How to assess muscular fitness in adults?

Answer 10

• Functional Fitness Screenings
• Stability & Balance
• Age related changes to muscle physiology
• ADLs: 30 second chair stand test

Question 11

How to assess muscular fitness in children?

Answer 11

• Safety is number 1
• 1-RM have been approved with proper procedures & proper child size exercise machines
• Free weights have NOT been adequately established