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33 Cards in this Set
- Front
- Back
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What is the importance of MS&E?
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Health related fitness component and my improve
-bone mass(osteoperosis) -Glucose Tolerance(type 2 diabetes) -Musculotendinous integrity(lower risk of injury-low back) -Carry out ADL's -Fat free mass and RMR(weight control) -Performance apps |
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2 Types of Contractions
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Static(isometric)
Dynamic(Isotonic & Isokinetic) |
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Static (Isometric)
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Muscles generate force without movement (no change in length)
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Dynamic
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Muscle generates force while lengthening and shortening
Concentric-shorten Eccentric-lengthen Isotonic-Fixed resistance Isokinetic-Fixed movement speed |
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Testing Guidelines
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-get familiar with tests
-Adhere to protocol- predetermined reps and ROM |
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Standard protocol to testing guidlines include what?
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Strict posture
Consistent movement speed Full ROM Use of spotters(if needed) Equipment Familiarization Proper Warm Up |
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What is muscular strength?
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The maximal force that can be generated by a specific muscle or muscle group
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What is muscular strength specific to?
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Muscle group
Type of contraction Speed of contraction Joint angle tested Results from test are specific to procedures No single test exists for evaluating total body muscular endurance or muscular strength |
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Is there a single test for muscular strength and endurance?
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No
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What is the purpose of measuring muscle strength?
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Assess muscular fitness
Identify weakness monitor progress in rehab Measure the effectivness of training |
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What are some ways to measure muscular stength?
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Handgrip test
1 Repetition Maximum Bench Press Isokinetic testing |
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What are some key points for the handgrip test?
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Standing
Arm parallel to body Elbow flexed at 90 degrees Squeeze handgrip dynamometer Record in kilograms Repeat 2 times, each hand Take highest values from each hand and add together |
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What is the 1RM?
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-One Repetition Maximum
-Max force generated by specific muscle or muscle group -Heaviest weight lifted once with good form -Dynamic Strength -"GOLD STANDARD"! |
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How would you measure a 6 or 10 RM Test?
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-Convert 10RM value to a 1RM estimation by dividing 10RM weight by 0.75
-Helps determine weights for exercise prescription -Adapt 1RM procedures to determine 6 or 10 RM value |
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How do you assess the 1RM?
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-Warm up using submax reps
-Determine 1RM within 4 trials with rest periods of 3to5 minutes in between -select weight within 50-70% of subjects capacity -Increase resistance by 2.5-20kg until cant complete -Record the final weight lifted as absolute 1RM or multiple RM |
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What are the values of the 1RM expresssed as?
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Strength-to-weight ratio=weight lifted/body weight
**both weights must be in same units** -Uses norm charts |
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Define muscular endurance
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-The ability of a muscle group to execute repeated contractions over a time period sufficient to cause muscular fatigue or to maintain a specific percentage of maximum voluntary contraction for a prolonged time
-same idea with respect to specificity and muscule strength |
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How do you assess muscular endurance?
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-Push up test
-Partial curl up test -YMCA bench press test |
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What are the steps of the push up test?
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-start in down position
-raise body, straighten elbows, return to down -body straight at all times -max number of pushups done is score -stopped when client strains forcibly or unable to maintain technique for 2 reps |
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What are the steps to the curl up test?
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-supine position with knees at 90 degrees
-arms at sides and palms down -place tape at hands -place tape 10 cm away from hands -metrome set for 50 beats per min -curl shoulders off mat and touch tape.30 degree angle -in time it is 25 per minute -test is done for 1 minute -max 25 curls, do as many as possible |
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What are the steps for the YMCA Bench Press Test?
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-Position with both feet on the floor
-Spotter hands barbell to client -Start in down position -Metronome set to 60 BPM -lift bar to full extension -30 Reps per minute -Continues till client cannot complete a rep on schedule |
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What is flexibility?
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The functional capacity of the joints to move through the full range of motion
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What does flexibility depend on?
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-Joint capsule distensibility
-Adequate warm up -Muscle viscosity -Compliance of the ligaments and tendons -It is joint specific |
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Why is flexibility important?
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-Performance of ADL's
-Relationship to lower back pain -Athletic performance |
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What are some flexibility assessments?
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-Sit and reach box test(trunk flexion)
-YMCA sit and reach test -Lumbar flexion and extension -Specific range of motion tests |
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What are some general testing guidlines for flexibility?
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-Stretching, light aerobic exercise(5-10 min)
-Practice session to assess pain, discomfort |
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How do you assess Lumbar Flexion?
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-Seated with pelvis stabilized
-Tape at C7 (spinous process) -Measure down the superior iliac -Lumbar flexion performed until first sign of resistance -Average healthy range:4-inch increase |
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How do you assess Lumbar Extension?
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-Seated with pelvis stabalized
-Tape at C7 (spinous process) -Lumbar extension is performed until first sign of resistance -Average healthy range: 2-inch increase |
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How do you use a Goniometer?
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-Center fulcum to anatomic landmark
-Stabilization arm remains fixed -Movement arm moves in relation to clients movement |
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What are the 3 main points of the goniometer?
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1.Fulcrum
2.Stabilization arm 3.Movement arm |
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Is a learning effect likely with flexibility measurements?
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Yes
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If the average ROM is 50 degrees, what must 3 measurements fall within?
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+- 5 degrees of the mean
-can be measured up to 6 times to meet criteria, otherwise invalid |
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If the average is greater than 50 degrees, three of the measurements musf fall within what?
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+-10 degrees of average.
-can be measured up to 6 times to meet criteria, otherwise invalid |
