Dynamic Screening and Assessments

Question 1

3 things dynamic assessments are useful for.

Answer 1

identifying what opportunities your client has during specific movement patterns

establishing a baseline and setting a standard for your client to measure future progress

developing an individualized and accurate training program

Question 2

Causes of forward lean during squats.
+improvements

Answer 2

tight hip flexors
tight calfs
weak core

ROM = stretch calves and hip flexors
Improvements = mod split squats, box squats, glute mind and muscle connection

Question 3

Causes of feet turned out during squats
+improvements

Answer 3

tight glutes

ROM = stretch glutes and piriformis
Improvements = glute mind and muscle connection

Question 4

Causes of knees caving in during squats
+improvements

Answer 4

weakness in glutes
tight abductors or calves

ROM = stretch piriformis, adductor and calves
Improvements = step ups, hip abduction, tripod stance and mind and muscles connection

Question 5

Causes of pelvis tilt (butt wink) during squats.
+improvements

Answer 5

tight calves or hamstrings
weak core

ROM = stretch hamstrings and calves
Improvements = mod split squat, box squat, mind and muscles connection

Question 6

Causes of a lateral shift during squats
+improvements

Answer 6

previous injury
imbalances in the muscular or structure of the hips

ROM = ankle and hip mobility
Improvements = torsion control, lateral lunges, step ups

Question 7

cause of pronation or supination.
+improvements

Answer 7

bad footwear
weak external rotators
previous injury

ROM = none
Improvements = knee banded squats, tripod stance

Question 8

Purpose of squat and how to set up?

Answer 8

challenges lower body mobility of hips, dorsiflexion of ankle, and flexion of knees + postural control

feet hip-width apart
arms across shoulders or outstretched
squat as low as you comfortably can
5-10 reps
ankle, foot, knee focus.

Question 9

How to set up a wall slide assessment?

Answer 9

feet 7-15 cm from wall
neutral spine, core braced

Question 10

Causes of elbows losing contact during wall slide
+improvements

Answer 10

tight pectoralis muscles, tight anterior deltoids, weak rhomboids and rear deltoids

ROM = wall stretch, anterior deltoid stretch
Improvements = band pull apart, rear delt fly

Question 11

Causes of hands losing contact during wall slide
+improvements

Answer 11

weak external rotators, tight anterior deltoids, tight internal rotators

ROM = anterior deltoid stretch, posterior capsule stretch
Improvements = cable external rotation, banded external rotation, cuban rotation

Question 12

Purpose of a front plank with shoulder taps?

Answer 12

to see how well the client can handle load while bracing for squats and deadlift as well as stability in lunges and single leg exercises

Question 13

Causes of anterior pelvic tilt during front plank
+improvements

Answer 13

tight hip flexors and lower back
weak glutes

ROM = stretch hip flexors
Improvements = deadbug, mod split squat, feet wider, planks

Question 14

Causes of winging scapula during front plank
+improvements

Answer 14

weak rhomboids or serratus anterior, injury to the long thoracic nerve

ROM - stretch pecs, anterior delts, upper trapezius, lats
Improvements - prone cobra with external rotation, wall slides, scapular pushups

Question 15

Causes of hips rising during front plank
+improvements

Answer 15

tight hip flexors, weak core, inactive glutes

ROM = stretch hip flexors
Improvements - cable static hold, deadbug, plank, glute bridges

Question 16

Causes of hips dropping during front plank
+improvements

Answer 16

weak core, inactive glutes

ROM - none
Improvements - glute bridge, deadbug, plank, mind and muscle connection

Question 17

Causes of shoulders rising during front plank
+improvements

Answer 17

upper trapezius dominance, weak lower trapezius

ROM - stretch upper trapezius
Improvements - wall slides, lower trap rises, scapular pull up

Question 18

Cause of slouching through upper back during split squat
+improvements

Answer 18

unstable core
tight pectoralis major or latissimus dorsi

ROM - stretch pecs and lats
Improvements - dead bug, back extensions

Question 19

Cause of knees caving in during split squat
+improvements

Answer 19

weak gluteus medius
tight adductors, calves
weak vastus oblique

ROM - stretch piriformis, adductor, calves
Improvements - step ups, hip abduction, glute mind and muscle connection

Question 20

Cause of pelvis falls into posterior tilt during split squat
+improvements

Answer 20

tight calves, hamstrings
weak core

ROM - stretch hamstrings, calves
Improvements - mod split squat, box squat, glute mind and muscle connection

Question 21

Causes of lateral shift in the hip during split squat
+improvements

Answer 21

possible injury, imbalances or pelvic torsion

Improvements - torsion control, lateral lunge, step up

Question 22

Straight leg raise is a good assessment for?

Answer 22

those looking to do a hinge movement

Question 23

Cause of inability to keep knees fully extended during straight leg raise
+improvements

Answer 23

tight hamstrings or calves
weak hip flexors or quadriceps

ROM - hamstring or calf stretch
Improvements - banded hip flexor march, eccentric stiff leg deadlift

Question 24

Causes of legs externally rotate at hips during straight leg raise
+improvements

Answer 24

tight hip external rotators, weak hip internal rotators

ROM - pigeon pose, piriformis stretch
Improvements - hip adduction, mod stance distance squat, split squat

Question 25

Causes of inability to keep lower back in neutral position
+improvements

Answer 25

poor neuromuscular control

ROM - none
Improvements - birddog, deadbug, ab and lower back mind and muscle connection

Question 26

Purpose and setup of knee to wall assessment

Answer 26

assesses dorsiflexion ROM and allows left and right comparisons
relevant to weight bearing lunge activities
ankle mobility is limiting factor in lowerbody exercises like squats

about 10cm from wall for set up

Question 27

one or both ankles score less than 5cm to wall in knee to wall assessment
+improvements

Answer 27

tight calves, inappropriate footwear

ROM - calf stretch
Improvements - raise heels while exercising, ankle mobility drills

Question 28

One or both ankles score 10cm or more in knee to wall assessment
+improvement

Answer 28

previous injury, hypermobility

ROM - contraindicated
Improvement - ankle stability, calf strengthening

Question 29

The difference between ankles is more than 5cm in knee to wall assessment
+improvements

Answer 29

previous injury, different leg or hip anatomy

ROM - calf on restricted side
Improvement - ankle stability or calf strengthening on mobile side

Question 30

Purpose of shoulder mobility assessment

Answer 30

to assess the ability to rotate internally and externally
ability to rotate the scapulae upwardly

Question 31

Cause of one side being significantly more mobile during shoulder mobility assessment
+improvements

Answer 31

tightness or weakness of rotator cuff muscles or tightness in internal rotators

ROM - posterior capsule stretch, pectorals stretch
Improvements - internal and external cable rotation, ATYs

Question 32

Cause of lower hand not reaching up during shoulder mobility assessment
+improvements

Answer 32

internal rotation weakness

ROM - external rotation stretch
Improvements - cable internal rotation, shoulder stability

Question 33

Cause of upper hand not reaching down during shoulder mobility assessment
+improvements

Answer 33

external rotation weakness
internal rotation, anterior deltoid or pectoralis tightness

ROM - pect stretch, anterior deltoid stretch, posterior capsule stretch
Improvements - cable external rotation, shoulder stability, ATYs