Muscular Fitness & Flexibility Assessment Exam 2 Flashcards
What is Muscular Fitness composed of?
Strength & Endurance
Strength
Ability to exert a maximal force on one occasion
Endurance
Ability to continue to perform successive contractions or repetitions against a submaximal load
Benefits of Improving Muscular Fitness(Improving/Maintain)
-Bone Mass
-Muscle Mass(Fat-Free Mass)
-Resting Metabolic Rate
-Glucose Tolerance
-Musculotendinous Integrity
-Ability to carry out Activities of Daily Living (ADLs)
Basic Principles of Muscular Fitness Assessment
-All tests are going to be specific
-Practice sessions should be performed before testing
-Warm-up before testing
-Spotters
What are the types of contractions?
Static/Isometric & Dynamic
Static/Isometric Contraction
-No movement contraction(push/pull on immovable object)
-No change in muscle length
Dynamic Contraction
-Movement contraction
-Change in muscle length
Concentric vs. Eccentric
-Concentric=shortening of muscle
-Eccentric=lengthening of muscle
Handgrip Strength
-Assesses muscular strength
-Static contraction
-Measure Maximum Voluntary Contraction(MVC)
What’s negative about the Handgrip Strength Test?
Isolated muscle group & joint angle
Handgrip Strength Test Protocol
-Adjust dynamometer appropriately
-Stand upright, feet apart
-Arms hang down near side & elbows fully extended
-Squeeze hard as possible for 3 sec
-2 trials each hand
-kg
1-RM Testing
-Assesses muscular strength
-Dynamic contraction
-Heaviest contraction of movement for 1 rep
-Not appropriate for some populations or individuals
1-RM Testing Protocol
-Familiarization trials before testing
-Warm-up trials before testing
-Achieved ideally within 4 trials
-3-5 min rest between trials
-Last weight successfully lifted = 1-RM
Push-Up Test
-Assessing upper body muscular endurance
-Perform maximal number of push-ups
-Different protocol by sex
-Keeping form & controlled pace is vital
Push-Up Test Protocol
-Starting position for male & female
-Proper form for every rep
-Test end if rests between reps, straining, improper form 2+ reps
Curl-Up Test Protocol
-Starting position: supine w/ knees 90 degrees, arms at side on mat touching tape, 2nd tape 10 cm below 1st tape
-Mentronome set 50bpm(25 reps/min)
-Shoulder blades off floor 30 degrees to reach tape and returns to starting position
-1 minute test
Flexibility
Ability of a joint, or series of joints, to move pain-free through full range of motion (ROM)
Range of Motion(ROM)
Available motion, or arc of motion, that occurs at a specific joint
Benefits of Good Flexibility
-Promotes movement
-Improves ability to perform activities of daily living (ADLs)
-May reduce injury risk
Negatives of Poor Flexibility
-Impairs ability to perform ADLs
-Can contribute to the development of low back pain
-Can lead to muscle imbalances
-May increase injury risk
Factors Affecting Flexibility
-Ability of joint capsule to stretch (distensibility)
-Presence of hypertrophied (larger) muscles
-Muscle/Tendon/Ligament properties “Compliance” (tightness)
-Age & Sex (decreases with age, females more flexible)
-Previous injuries/conditions
Ways to Measure Flexibility
-Direct Assessment (Goniometer)
-Indirect Assessment (Sit and Reach Test & Shoulder Flexibility Test)
Goniometer Assessment
- Center of goniometer at axis of the rotation of the joint
- Align arms with bony landmarks along the longitudinal axis of each body segment (Stationary & Movement)
- Measure the ROM (starting degrees = 0)
- Results in degrees of motion
- 3 trials per movement, use best score
Sit and Reach Test Protocol
- No shoes, legs extended, soles against box, feet 6in. apart, hand on each other palms down
- Subject slowly reach forward as far as they can (must hold for at least 2 seconds, advise lowering head & exhalation)
- Measure furthest distance
- At least 3 trials, best score used
Shoulder Flexibility Test
-Shoulder being tested is top hand/arm
-Hands against back (top hand=palm facing back, bottom hand=palm facing away from back)
-Move hands together as close as possible and hold position
-Measure distance between fingertips
-2 trials per arm, use best score
Shoulder Flexibility Test distance between fingertips with tape measure
-Fingertips Touch = Zero
-Fingertips Overlap = Positive Value
-Fingertips Not Touching = Negative Value
