Testing_Mesocycle

Question 1

list the tests in FMS

Answer 1

• Overhead squat
• Inline lunge
• Shoulder mobility
• Trunk stability
• Rotary stability (bird dog)
• Hurdle step
• Active single leg race

Question 2

can we diagnose from FMS?*

Answer 2

no
- not diagnosing or jumping to conclusions
- taking what we see for face value

Question 3

we can help objectively assign how someone moves through fms. Describe how the 0-3 scale works

Answer 3

○ 0 = 0 pain
○ Movement graded from 1-3
○ 3 = 3 exceptional movement
○ 2 = 2 some compensation
1 = 1 not sufficient at all

Question 4

describe the set up of overhead squat *

Answer 4

• Dowel above head
• Toes forward
• Shoulder width apart feet

Question 5

what is evaluated in overhead squat?*

Answer 5

• Hip mobility (need this for deep hip flexion)
• Knee and ankle (any valgus/varus? Does ankle go through proper range of dorsiflexion - might look more like hinge if not enough dorsi)
• Shoulder mobiltiy (can you hold dowel overhead)
• Tspine (if you don’t have t spine extension youll be bent over)

Question 6

describe the hurdle step setup and what we are testing

Answer 6

• Going over, touching heel and coming back
  ○ Stability on one leg
  ○ Hip flexion on other leg

Question 7

describe the inline lunge setup

Answer 7

• Back knee at front heel
• Dowel across spine
• Start on the ground
  We can do this = could assign split squat

Question 8

describe the active single leg raise setup and what we are evaluating

Answer 8

• Lying on the ground, bringing foot up
  ○ Not hamstring flexibility primarily (more if you had passive, would have more mobility in passive range)
  ○ Assessing torso control, how well you can bring it up and cause hip flexion with your torso
• Incorporates active and passive

Question 9

what movement is used in trunk stability test and what are we measuring

Answer 9

Push-up
- Trunk stability
Not testing the ability to do 1 push up, looking at the ability to resist anti extension

Question 10

describe rotary stability test

Answer 10

Rotary stability
- Testing torso rotary control
- Bird dog
- Torso anti extension and anti rotation

Question 11

describe the shoulder mobility test

Answer 11

Shoulder mobility
- Internal/external rotation of shoulder joint

Question 12

what are some things to consider when identifying movement compensation in FMS?

Answer 12

• is the compensation bilateral or unilateral?
• is the compensation present only in active movements or also present during passive movements?
• is there adequate ROM in the joints involved?
• are you dealing with a dysfunction? Is it a mobility dysfunction or a motor control dysfunction?

Question 13

what other 2 tests did dylan mention on the movement screens slide?

Answer 13

y-balance and thomas test
y- balance:
- stability on one leg, rom on the other
- moving disks or blocks through y pattern
- ex. could use this for acl return, transverse knee force

thomas test
- looking at hip flexion but many other movement screens used this

Question 14

describe agility (assessing speed, agility, quickness)

Answer 14

agility = rapid, whole-body, change of direction or speec in response to a sports-specific stimulus
*for agility need external response/stimulus, no response = change of direction
- 2 components: speed while changing direction and a cognitive factor element
ex. t-test, 5-0-5, pro-agility

Question 15

describe sprint tests (assessing speed, agility, quickness)

Answer 15

• defined as the time taken to cover a fixed distance
• acceleration vs top-end (maximum) speed
  ex. 10 yard, 40 yard (split times and fly-ins)

Question 16

why don’t we typically test in agility setting?

Answer 16

hard to standardize
- some element of randomness has to happen to be agility, not fair to compare
- if stimulus goes off sooner it requires athlete to react quicker than others
- want to limit as many external factors as possible

Question 17

what 3 tests can be used to assess speed, agility, quickness?

Answer 17

5-5 agility test
- 15 m to right, 5 m back
(agility) T test
- up 10 m, across 5 each way, back
illinois agility test- around series of cones

Question 18

why is it important to evaluate the demand when deciding between agility/sprint tests?*

Answer 18

could take fastest athlete in closed environment and become the slowest in open
- need to thing about if you want to see speed changing or cognitive aspect

Question 19

describe how we assess power

Answer 19

1) maximum muscular power
- exerting high force at high speed
- can be completed in a loaded or unloaded environment
- ex. power clean, vertical jump, board jump, med ball throws

Question 20

on the force-time curve, when the graph is flat, what does this mean?

Answer 20

no force on the plate

Question 21

what happens on the force time curve as it goes down and then up before you jump?

Answer 21

• first phase is unweighting, down, no muscle action involved, gravity winning over you (BW)
• after this, eccentric loading/force in negative direction
• bottom of squat
• then start to jump up (force line goes down to 0 as you go into air)

Question 22

what are some metrics we might look at on the force time curve from a force plate?

Answer 22

• jump height
• peak relative force

Question 23

what are some tests that we can use to assess power?*

Answer 23

standing long jump
- vertical jump (vertec)
*sports specific standpoint and absolute/relative

Question 24

what 2 types of tests can be used to assess strength?

Answer 24

1) maximum strength tests
2) local muscular endurance tests

Question 25

describe maximum strength tests

Answer 25

• compound movements best evaluated through RM testing
  ex. bench press, squat, deadlift
  *hihgh load slow movement

Question 26

describe local muscular endurance tests

Answer 26

• ability to repeat muscle contractions against sumaximal resistance (fixed load of % 1RM or body weight)
  ex. chin-ups, push-ups, squat, torso
• less load but more speed

Question 27

what are specific ways we can assess strength?

Answer 27

• directly measuring 1rm
• estimating 1-rm using a multiple rm method
• repetition max
• velocity tracking (direct relationship between intensity and the speed you can move at)

Question 28

what are 3 main ways of assessing fitness?

Answer 28

1) fatiguing anaerobic capacity tests
2) aerobic capacity tests

Question 29

describe fatiguing anaerobic capacity tests

Answer 29

used to determine rate of energy produced by PCr and Glycolytic systems

Question 30

describe aerobic capacity tests

Answer 30

• used to determine the maximum rate at which an athlete can produce energy
• gold standard would be to evaluate vo2max
• field tests include: beep test, 1-mile, bronco, yo-yo
  *want sport-specific

Question 31

what are the 4 types of yoyo*

Answer 31

IR1,IR2, IT1, IT2

Question 32

describe beep, yoyo and anaerobic sprint test/RAST

Answer 32

beep - aerobic based
yoyo- more anaerobic

RAST: all out 35 min sprint, 6 second turn around, back 6 times
- evaluating ability to repeat speed ability

Question 33

describe the 6 steps of creating an athletic profile

Answer 33

1) select tests that are specific to the athletic demands
2) arrange testing to provide valid and reliabel results
3) administer the testing battery with as many athletes as possible, as frequently as possible
4) compare results against normative values
5) conduct repeat testing and use results in a meaningful way (strengths and weaknesses, more impactful training)