Muscular Fitness & Flexibility Assessment Exam 2

Question 1

What is Muscular Fitness composed of?

Answer 1

Strength & Endurance

Question 2

Strength

Answer 2

Ability to exert a maximal force on one occasion

Question 3

Endurance

Answer 3

Ability to continue to perform successive contractions or repetitions against a submaximal load

Question 4

Benefits of Improving Muscular Fitness(Improving/Maintain)

Answer 4

-Bone Mass
-Muscle Mass(Fat-Free Mass)
-Resting Metabolic Rate
-Glucose Tolerance
-Musculotendinous Integrity
-Ability to carry out Activities of Daily Living (ADLs)

Question 5

Basic Principles of Muscular Fitness Assessment

Answer 5

-All tests are going to be specific
-Practice sessions should be performed before testing
-Warm-up before testing
-Spotters

Question 6

What are the types of contractions?

Answer 6

Static/Isometric & Dynamic

Question 7

Static/Isometric Contraction

Answer 7

-No movement contraction(push/pull on immovable object)
-No change in muscle length

Question 8

Dynamic Contraction

Answer 8

-Movement contraction
-Change in muscle length

Question 9

Concentric vs. Eccentric

Answer 9

-Concentric=shortening of muscle
-Eccentric=lengthening of muscle

Question 10

Handgrip Strength

Answer 10

-Assesses muscular strength
-Static contraction
-Measure Maximum Voluntary Contraction(MVC)

Question 11

What’s negative about the Handgrip Strength Test?

Answer 11

Isolated muscle group & joint angle

Question 12

Handgrip Strength Test Protocol

Answer 12

-Adjust dynamometer appropriately
-Stand upright, feet apart
-Arms hang down near side & elbows fully extended
-Squeeze hard as possible for 3 sec
-2 trials each hand
-kg

Question 13

1-RM Testing

Answer 13

-Assesses muscular strength
-Dynamic contraction
-Heaviest contraction of movement for 1 rep
-Not appropriate for some populations or individuals

Question 14

1-RM Testing Protocol

Answer 14

-Familiarization trials before testing
-Warm-up trials before testing
-Achieved ideally within 4 trials
-3-5 min rest between trials
-Last weight successfully lifted = 1-RM

Question 15

Push-Up Test

Answer 15

-Assessing upper body muscular endurance
-Perform maximal number of push-ups
-Different protocol by sex
-Keeping form & controlled pace is vital

Question 16

Push-Up Test Protocol

Answer 16

-Starting position for male & female
-Proper form for every rep
-Test end if rests between reps, straining, improper form 2+ reps

Question 17

Curl-Up Test Protocol

Answer 17

-Starting position: supine w/ knees 90 degrees, arms at side on mat touching tape, 2nd tape 10 cm below 1st tape
-Mentronome set 50bpm(25 reps/min)
-Shoulder blades off floor 30 degrees to reach tape and returns to starting position
-1 minute test

Question 18

Flexibility

Answer 18

Ability of a joint, or series of joints, to move pain-free through full range of motion (ROM)

Question 19

Range of Motion(ROM)

Answer 19

Available motion, or arc of motion, that occurs at a specific joint

Question 20

Benefits of Good Flexibility

Answer 20

-Promotes movement
-Improves ability to perform activities of daily living (ADLs)
-May reduce injury risk

Question 21

Negatives of Poor Flexibility

Answer 21

-Impairs ability to perform ADLs
-Can contribute to the development of low back pain
-Can lead to muscle imbalances
-May increase injury risk

Question 22

Factors Affecting Flexibility

Answer 22

-Ability of joint capsule to stretch (distensibility)
-Presence of hypertrophied (larger) muscles
-Muscle/Tendon/Ligament properties “Compliance” (tightness)
-Age & Sex (decreases with age, females more flexible)
-Previous injuries/conditions

Question 23

Ways to Measure Flexibility

Answer 23

-Direct Assessment (Goniometer)
-Indirect Assessment (Sit and Reach Test & Shoulder Flexibility Test)

Question 24

Goniometer Assessment

Answer 24

1. Center of goniometer at axis of the rotation of the joint
2. Align arms with bony landmarks along the longitudinal axis of each body segment (Stationary & Movement)
3. Measure the ROM (starting degrees = 0)
4. Results in degrees of motion
5. 3 trials per movement, use best score

Question 25

Sit and Reach Test Protocol

Answer 25

1. No shoes, legs extended, soles against box, feet 6in. apart, hand on each other palms down 2. Subject slowly reach forward as far as they can (must hold for at least 2 seconds, advise lowering head & exhalation) 3. Measure furthest distance 4. At least 3 trials, best score used

Question 26

Shoulder Flexibility Test

Answer 26

-Shoulder being tested is top hand/arm -Hands against back (top hand=palm facing back, bottom hand=palm facing away from back) -Move hands together as close as possible and hold position -Measure distance between fingertips -2 trials per arm, use best score

Question 27

Shoulder Flexibility Test distance between fingertips with tape measure

Answer 27

-Fingertips Touch = Zero -Fingertips Overlap = Positive Value -Fingertips Not Touching = Negative Value