Assessment of Muscular Fitness

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Assessment of Muscular Fitness
chapter
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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.

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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

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

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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

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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.

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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.

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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.

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FITT Principle for Strength Training
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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

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Common Muscular Strength Assessments

• Handgrip Test
• See procedures on p. 80 ACSM
• Norms are provided on p. 79, Table 5-1.

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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)
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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.
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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)
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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)
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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 subjects 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)
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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 clients score is the total number of
push-ups performed.
11. Percentiles can be found on p. 87 ACSM.
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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)
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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)
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Curl-Up Test (continued)
7. Demonstrate the test, and allow the client
to practice if desired.

1. Percentiles by age groups and gender can be found
   on p. 88 ACSM

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Special ConsiderationsOlder 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.
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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

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Scores 30 Sec. Chair Stand
AGE FEMALE MALE
60-64 12-17 14-19
65-69 11-16 12-18
70-74 10-15 12-17
75-79 10-15 12-17
80-84 9-14 10-15
85-89 8-13 8-14
90-94 4-11 7-12
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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

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Scores Arm Curl
AGE MALE FEMALE
60-69 15-22 12-19
70-79 13-21 11-17
80-89 10-17 8-15
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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

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Squat Test (Men)
AGE 18-25 26-35 36-45 46-55 56-65 65
EXCELLENT gt49 gt45 gt41 gt35 gt31 gt28
GOOD 44-49 40-45 35-41 29-35 25-31 22-28
ABOVE AVE 39-43 35-39 30-34 25-28 21-24 19-21
AVERAGE 35-38 31-34 27-29 22-24 17-20 15-18
BELOW AVE 31-34 29-30 23-26 18-21 13-16 11-14
POOR 25-30 22-28 17-22 13-17 9-12 7-10
VERY POOR lt25 lt22 lt17 lt13 lt9 lt7
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Squat Test (Women)
AGE 18-25 26-35 36-45 46-55 56-65 65
EXCELLENT gt43 gt39 gt33 gt27 gt24 gt23
GOOD 37-43 33-39 27-33 22-27 18-24 17-23
ABOVE AVE 33-36 29-32 23-26 18-21 13-17 14-16
AVERAGE 29-32 25-28 19-22 14-17 10-12 11-13
BELOW AVE 25-28 21-24 15-18 10-13 7-9 5-10
POOR 18-24 13-20 7-14 5-9 3-6 2-4
VERY POOR lt18 lt13 lt7 lt5 lt3 lt2
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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

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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 joints 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.

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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.

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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.

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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, workers 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.

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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

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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.

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Prevention of LBP

• 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.

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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.

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Tip of the Day

• Results in training occur with consistency and
  effort a lifestyle habit!