Transcript Push-Up Test (continued)

chapter
5
Assessment
of Muscular Fitness
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)
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
Athletic Performance
Aspects of Muscular Fitness
Enhanced muscular strength and
muscular endurance
Enhanced speed, power, agility, and
balance
Reduced risk for musculoskeletal injuries
(continued)
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
Prevention of
Low Back Pain?
• Low back pain is a common ailment—60-80% of all Americans will
experience a bout of low back pain ranging from a dull, annoying
ache to intense and prolonged pain.
• After headaches, low back pain is the second most common ailment
in the U.S. and is topped only by colds and flu’s in time lost from
work.
• Males and females appear to be affected equally; most cases of low
back pain occur between the ages of 25 and 60 years (peak at age
40).
• The first attack often occurs early in life—up to one-third of
adolescents report they have had at least one bout of low back pain.
• Fortunately, most low back pain is self-limiting. Without treatment,
60% of back pain sufferers go back to work within a week; nearly
90% return within 6 weeks. Pain is chronic in 5-10% of patients.
Figure 6.1
Risk Factors for Low Back Pain; Role of Exercise
• Most low back pain is due to unusual
stresses on the muscles and ligaments that
support the spine of people with weak
muscles.
• When the body is in poor shape, weak
spinal and abdominal muscles may be
unable to support the spine properly during
certain types of lifting or physical activities.
• But even hardy workers (e.g., firefighters
and truck drivers) or athletes who push
beyond their limits are susceptible.
Rowers, tri-athletes, professional golfers,
tennis players, wrestlers, and gymnasts, for
example, have all been reported to have
high back injury rates.
• Any extreme lifting, bending, and twisting
can cause low back pain in even the
strongest workers and athletes.
Major risk factors for low back pain
Heavy lifting with bending and twisting
motions, pushing and pulling, slipping,
tripping or falling.
 Long periods of sitting or driving, especially
with vibrations.
 Obesity.
 Smoking.
 Poor posture.
 Mental stress and anxiety.
 Muscular weakness.
 Poor joint flexibility.
Prevention of Low Back Pain
• 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.
Prevention of Low Back Pain (cont)
• 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.
Treatment of Low Back Pain
• Many non-surgical treatments are available
for patients with low back pain, but few have
been proven effective. Physical therapy with
exercise is recommended by M.D.s more
than any other non-surgical treatment.
• A panel of 23 experts sponsored by the federal
Agency for Health Care Policy and Research
recommends:
– Engage in low-stress activities such as walking, biking or
swimming during the first 2 weeks after symptoms begin, even
if the activities make the symptoms a little worse. The most
important goal is to return to normal activities as soon as it is
safe.
– Bed rest usually isn’t necessary and shouldn’t last longer than
2-4 days. More than 4 days of rest can weaken muscles and
delay recovery.
Treatment of
Low Back Pain
• Nonprescription pain relievers such as aspirin and ibuprofen
work as well as prescription painkillers and muscle relaxants
and cause fewer side effects.
• Among treatments not recommended, due to lack of evidence
that they work, are traction, acupuncture, massage, ultrasound,
and transcutaneous electrical nerve stimulation.
• Surgery helps only one in 100 people with acute low-back
problems. It should be done during the first three months of
symptoms only when a serious underlying condition such as a
fracture or dislocation is suspected.
• Spinal manipulation by a chiropractor or other therapist can be
helpful when symptoms begin, but patients should be reevaluated if they haven't improved after four weeks of
treatment.
Three components of muscular
fitness
•
•
•
________________: the maximal oneeffort force that can be exerted against a
resistance.
_________________: the ability of the
muscles to apply a sub-maximal force
repeatedly or to sustain a muscular
contraction for a certain period of time.
__________________: the functional
capacity of the joints to move through a full
range of movement.
Definitions (continued)
Isometric or static strength
Strength measured at a constant muscle
length during muscle activation.
Isokinetic testing
Assessment of maximal muscle tension
throughout a range of joint motion at a
constant angular velocity (e.g., 60°/s).
(continued)
Definitions (continued)
Strength ratio
Ratio of weight lifted during a single or
multiple RM test relative to one’s own
body weight.
1 repetition maximum (1RM)
The heaviest weight that can be lifted only
once using good form.
Maximum voluntary contraction (MVC)
Peak muscular force development during
a 1RM.
10 repetition maximum (10RM)
The heaviest weight that can be lifted 10
times using good form.
Common Muscular Strength
Assessments
• Handgrip Test
– See procedures on p. 80 ACSM
– Norms are provided on p. 79, Table 5-1.
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)
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.
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)
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 pushup” 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 fullbody position.
(continued)
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)
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.
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)
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 curlups 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)
Curl-Up Test (continued)
7. Demonstrate the test, and allow the client
to practice if desired.
8. Percentiles by age groups and
gender can be found on p. 88 ACSM
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.
The 30-Second
Chair Stand Test
Indication of lower body strength.
Count the number of times within 30 s that
an individual can rise to a full stand from
a seated position without pushing off with
the arms.
Single Arm Curl Test
Indication of upper body function that is
important in executing many normal
everyday activities.
Involves determining the number of times
a dumbbell (5 lb, or 2.3 kg, for women;
8 lb, or 3.6 kg, for men) can be curled
through a full range of motion in 30 s.
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.
Special Considerations:
Cardiovascular Disease
Careful screening and astute monitoring of
abnormal signs or symptoms, such as angina,
is important to minimize any potential risks
while simultaneously maximizing the benefits
of resistance training for persons with and
without cardiovascular disease.
Conclusions
Numerous tests exist to assess muscular
fitness in apparently healthy adults and in
those with controlled chronic medical
conditions.
Tests that determine the single repetition
maximum (i.e., 1RM) or a multiple repetition
maximum (e.g., 10RM) using either free
weights or weight machines provide a
practical, valid, and reliable means of
gathering muscular fitness outcome data
to both determine pre-training muscular
strength and endurance and to evaluate
changes over time.
(continued)
Conclusions(continued)
The push-up, curl-up, and YMCA bench
press tests are options to assess
muscular fitness that can be used either
to complement RM testing or
independently from RM testing.
Regardless of which muscular fitness test
is used, proper participation screening for
contraindications to exercise participation
and careful monitoring are needed to
promote safe exercise participation.