Assessment of Muscular Fitness

1. Assessment of Muscular Fitness chapter 5

3. Resistance Training • Requires the body to move against an opposing force-usually some type of equipment. • Muscular Strength – maximal amount of force a muscle or group of muscles can generate in a single maximal contraction or with a single maximal effort. • Muscular Endurance – capacity to exert repetitive muscular force or the ability of the muscle to remain contracted or contract repeatedly for long periods of time.

4. ACSM Guidelines • Resistance training should be progressive, individualized, and provide a stimulus to all the major muscle groups. • One set 8-10 exercises for major muscle groups • 2 days/week minimum • 3-20 repetitions to fatigue (RPE 19-20) • Example: chest press, shoulder press, tricep extension, bicep curl, lat pull-down, lower back extension, ab crunch, leg extension, leg curl, calf raise

5. Health Benefits of Muscular Fitness Preservation of, or enhanced, fat-free mass and resting metabolic rate Preservation of, or enhanced, bone mass with aging Improved glucose tolerance and insulin sensitivity Reduced heart rate and blood pressure response while lifting any submaximal load (which reduces myocardial oxygen demand during activities requiring muscular force) (continued)

6. Health Benefits of Muscular Fitness (continued) Lowered risk of musculoskeletal injury, including low back pain Improved ability to carry out activities of daily living in old age Improved balance and decreased risk of falls in old age Improved self-esteem

8. Athletic Performance Aspects of Muscular Fitness Enhanced muscular strength and muscular endurance Enhanced speed, power, agility, and balance Reduced risk for musculoskeletal injuries (continued)

9. Athletic Performance Aspects of Muscular Fitness (continued) Improved body composition for various events or activities Improved confidence for performing certain athletic activities involving high levels of muscular fitness Enhanced performance in most athletic activities

10. Training Principles/Terms • Specificity – training in a specific way for a specific result or change • Overload – a training stress or intensity greater than what a client is use to in order to see continual physiological adaptations • Progression – as the training status improves over time, training stress or intensity continues to increase • Hypertrophy – Increase in the size of the muscle fiber. • Atrophy – A reduction of muscle size due to detraining or age.

11. Muscle Facts • Everything is driven by muscles. • Muscle is more dense than fat. • Fat takes up 28% more volume than muscle. • Muscle is wet. Fat is dry. • Most people gain 5-5 ½ lbs of muscle over 16 weeks of training. • 5 lb. increase in muscle = 50 kcal increase/day of RMR

12. Muscle Facts • After age 30, people start to lose muscle mass. • With aging, motor nerves (nerves that turn on muscle fibers) become disconnected from individual muscle fibers. • Estimated by age 70, 15% of the motor nerves become disconnected from their fibers. • By age 75, about 25% of men and 75% of women can NOT lift more than 10 lbs.

13. Types of Muscle Actions • Concentric – Shortening of the muscle occurs. Positive phase. • Eccentric – Lengthening of the muscle occurs. Negative phase. • Isometric – Muscle is activated and develops force, but no movement occurs. • It is joint-angle specific. Increase in muscle fiber recruitment at the trained angle. • Goal to increase strength at the weakest point. Helps with sticking joints. • Used in rehab/physical therapy.

14. Isotonic Training • Most Common-referred to as weight training with free weights or machines. • Advantages: • May be most beneficial to overall health – strength, tone, endurance. • Improved tendon and ligament strength • Less risk of injury • Decreased incidence of arthritis and low back pain • Improved bone strength, energy and fat loss.

15. FITT Principle for Strength Training

16. Terms • Repetition – One complete movement of an exercise • Set – Group of repetitions • Repetition Max (RM)-Maximal number of reps per set that can be performed with proper lifting technique using a given resistence. • 1RM – Heaviest resistance that can be used for 1 complete repetition of an exercise. (Prediction chart on page 102) • Intensity – Amount of weight lifted on a particular set. • Can increase intensity by: increasing wt., reps, sets or decreasing rest time

17. Common Muscular Strength Assessments • Handgrip Test • See procedures on p. 80 ACSM • Norms are provided on p. 79, Table 5-1.

18. Procedures for 1RM Testing 1. The subject performs a light warm-up of 5 to 10 repetitions at 40 to 60% of perceived maximum (i.e., “light” to “moderate” effort). 2. Following a 1-min rest with light stretching, the subject performs 3 to 5 repetitions at 60 to 80% of perceived maximum (i.e., “moderate” to “hard” effort). (continued)

19. Procedures for 1RM Testing (continued) 3. The subject attempts a 1RM lift. If the lift is successful, a rest of 3 to 5 min is taken. The goal is to find the 1RM within 3 to 5 maximal efforts. 4. The 1RM is reported as the weight of the last successfully completed lift.

20. Push-Up Test 1. Explain the purpose of the test to the client. 2. Inform client of proper breathing technique (i.e., exhale when pushing away from the floor). (continued)

21. Push-Up Test (continued) 3. For male clients: Standard “up” position, with hands shoulder-width apart, back straight, head up, using the toes as the pivotal point. 4. For female clients: Modified “knee push- up” position, with legs together, lower legs in contact with mat with ankles plantar flexed, back straight, hands shoulder-width apart, head up. Note: Some males need to use modified position, and some females can use full- body position. (continued)

22. Push-Up Test (continued) 5. The subject must lower the body until the chin touches the mat. The abdomen should not touch the mat. 6. The subject’s back must be straight at all times, and the subject must push up to a straight-arm position. 7. Demonstrate the test, and allow the client to practice if desired. (continued)

23. Push-Up Test (continued) 8. Remind the client that brief rest is allowed only in the up position. 9. Begin the test when the client is ready, and count the total number of push-ups that the client completes before reaching exhaustion. 10. The client’s score is the total number of push-ups performed. 11. Percentiles can be found on p. 87 ACSM.

24. Curl-Up Test 1. Explain the purpose of the test to the client. 2. Inform the client of proper breathing technique (exhale when curling up from the floor). 3. Individual assumes a supine position on a mat with the knees bent 90°. 4. The arms are at the sides, with fingers touching a piece of masking tape. (continued)

25. Curl-Up Test (continued) 5. A second piece of masking tape is placed 10 cm apart. 6. A metronome is set to 50 beats/min and the individual does slow, controlled curl- ups to lift the shoulder blades off the mat (trunk makes a 30° angle with the mat) in time with the metronome (25 curl-ups/ min). The low back should be flattened before curling up. The test is done for 1 minute. (continued)

26. Curl-Up Test (continued) 7. Demonstrate the test, and allow the client to practice if desired. • Percentiles by age groups and gender can be found on p. 88 ACSM

27. Special Considerations:Older Adults Senior Fitness Test (SFT) Assess the key physiological parameters (i.e., strength, endurance, agility, and balance) needed to perform common everyday physical activities that often become difficult for older individuals. Two specific tests included in the SFT, the 30-s chair stand and the single arm curl, can be used to assess muscular strength and endurance in most older adults safely and effectively.

28. 30 Second Chair StandSenior Fitness Test ManualHuman Kinetics • Protocol • Sit on chair, arms crossed at the wrist and held at the chest • Count the number of times the client stands up in 30 seconds • Rest is allowed, but the clock keeps running

29. Scores: 30 Sec. Chair Stand

30. 30 Second Arm Curl TestSenior Fitness Test ManualHuman Kinetics • Protocol • Women: 5 lbs Men: 8 lbs. • Sit in chair with elbow extended, using “hammer grip” • Test is conducted with dominant hand • Tester can hold upper arm, so only lower arm moves • Client curls the dumbbell upward, turning the palm up (flexion with supination) • Arm must be fully bent and then fully straightened

31. Scores – Arm Curl

32. Squat Test for Average Healthy Adults • Protocol • Stand in front of a chair or bench with feel should width apart • Proper chair size is one where your knees are at a right angle when you are sitting. • Perform chair squats until fatigue • Place your hands on your hips • Squat down and lightly touch the chair before standing back up • Continue until fatigued. Topendsports.com

33. Squat Test (Men)

34. Squat Test (Women)

35. FLEXIBILITY • Flexibility – Defined as the range of motion (ROM) of a single joint or a group of joints. It is specific to each joint. The amount of movement is largely determined by the tightness of muscles, tendons, and ligaments that are attached to the joint. • Benefits: • Reduce muscle soreness • Reduce muscle tension • Reduce risk of low back pain • Improve muscle performance • Improve posture • Improve muscle coordination • Reduce the risk of injury

37. Types of Flexibility • Active (Dynamic) Flexibility – “The degree to which the force of a muscle contraction can move a joint.” A muscle is stretched by a contraction of the opposing muscle. Involves movement. Dynamic shoulder flexibility would affect your ability to swing a golf club. Important for daily activities and sports. • Passive (Static) Flexibility – Refers to the ability to assume and maintain an extended position at one end or point in a joint’s range of motion. It involves no muscle contraction. An outside force or resistance provided by yourself, a partner, gravity or a weight helps the joints move through their ROM. Easier to measure than dynamic flexibility and is usually how we refer to flexibility.

38. FITT PRINCIPLES • FREQUENCY – minimum of 2-3 days/week; 5-7 days/week may be better. • INTENSITY – Slowly stretch warm muscles to the point of slight tension or mild discomfort. • TIME – Hold the stretch for 10-30 seconds; repeating 3- 5 times. Relax and breath. • TYPE – Stretch the major muscle groups exercised. Refer to the end of the chapter for exercises.

39. Flexibility Testing • Flexibility of one joint does not necessarily indicate flexibility of other joints. There is no general flexibility test for the whole body. • Sit and Reach test • Used by almost all health related physical fitness testing batteries. • Used extensively because it has been noted that people with low back problems often have a restricted ROM in the hamstrings and lower back. • See pg. 95 ACSM for Canadian Trunk Forward Flexion test procedures and norms.

40. The Lower Back • Low Back Pain has a direct relationship to lifestyle and wellness behaviors. Proper lifestyle choices can help prevent LBP. Sedentary lifestyles contribute to loss of muscular strength, endurance, and a limited ROM. • Low Back Pain is the number one physical complaint by individuals ages 25-60 in the U.S. Second most common ailment for job absenteeism for ages 30-60. It contributes for 25% of days lost for the entire work force. • LBP will affect 60-80% of the American and European population at some point. • $50 billion will be spent each year by government and industry for LBP (job absenteeism, disability payments, worker’s compensations, disability insurance, medical and legal fees) • Most pain occurs in the lumbar (lower) and sacral region because it bears the majority of your weight.

41. Causes of LBP • The most common cause of LBP is physical inactivity! • Poor posture • Faulty body mechanics • Stressful living and working habits • Weak musculature – especially the abs • Poor flexibility in the lower back • and hamstrings • Smoking

42. Prevention of LBP • Exercise regularly to strengthen your back and abdominal muscles. • Lose weight, if necessary, to lessen strain on your back. • Avoid smoking (which increases degenerative changes in the spine). • Lift by bending at your knees, rather than the waist, using leg muscles to do most of the work. • Receive objects from others or platforms near to your body, and avoid twisting or bending at the waist while handling or transferring it.

43. Avoid sitting, standing, or working in any one position for too long Maintain a correct posture (sit with your shoulders back and feet flat on the floor, or on a footstool or chair rung. Stand with head and chest high, neck straight, stomach and buttocks held in, and pelvis forward). Use a comfortable, supportive seat while driving. Use a firm mattress, and sleep on your side with knees drawn up or on your back with a pillow under bent knees. Try to reduce emotional stress that causes muscle tension. Be thoroughly warmed-up before engaging in vigorous exercise or sports. Undergo a gradual progression when attempting to improve strength or athletic ability. Prevention of LBP

44. Treatment of Low Back Pain • Physical Activity – Only 1% of all back patients need surgery. Most rehabilitation and prevention is lifestyle related. • Maintain a normal weight. Excess abdominal weight can lead to lordosis and poor posture. • Participate in regular aerobic exercise. • Participate in regular muscular strength and endurance activities, especially for the abdominal and back regions. • Incorporate lower back and hamstring flexibility exercises. Work all the planes of motion.

45. Tip of the Day • Results in training occur with consistency and effort – a lifestyle habit!