3.8.08 Fitness Tests

Canadian sit and Reach
-not modified for arm length so people with short arms don't do as well. Canadian- (cm), YMCA-(inches), (ACSM pg. 89-90 Norms).
Box that doesn't move- add 3cm to score to compare to norms

If person cannot do sit and reach star position-do back saver sit and reach in the hurdler position. Can't use norms but at least you have a base line to work from

Get average American to the 50% of the norms.

There is a relationship between poor sit and reach values and low back injury.

Bench Press Test
measures muscle endurance for most people
Ability of a muscle or muscle group to perform repeated consecutive contractions
Practice with client, then test them.

Push up Test
supposed to be a muscle endurance test also but usually more of a strength test for most Americans. easy assessment, no special equipment.

Curl up Test
people with long arms benefit from this protocol
10cm from top to top of yard sticks
start with fingers touching first then curl up to top of second
No holding feet
read modifications

Define Muscle Fitness Types

1. Muscle strength: the maximum amount of force that can be exerted by a muscle or muscle group.

-1 RM: heaviest weight that can be lifted 1 time through a Full Range of Motion with proper technique.
-high weight/low reps.

2. Muscle endurance: ability of muscle or muscle group to perform repeated, consecutive contractions
-low weight/high reps.

Muscle Contraction Types

1. Isometric/Static: muscle generates force or tension with no change in the muscle's length.

2. Isotonic/Dynamic constant external resistance (DCER)
Muscle generates force while the muscle changes length.
-concentric: muscle contracts (shortens)
-eccentric-muscle lengthens 70% of running is eccentric, causes most of DOMS

3.Isokinetic/Accomidating resistance-muscle generates near max force throughout Full range of motion while contracting at a constant speed. swimming is the closest without the expensive machines.

Program Characteristics
ACSM

Isotonic/DCER programs:
1set
8-12 reps (best of endurance and strength)
2-3 days per week of same muscle group
8-10 large muscle group exercises

pkt pg. 50
people who are of a greater training age.
training age is different than chronological age.

Endurance 12-20 RM 20-30sec rest best
70-20% 1RM <60sec rest.

Chart of 1-20RM (%) is best for large muscle groups and better for lower RM ranges. Fine for free bar or machine. Have to have good technique.

Program Characteristics

Isometric Programs

sticking points
musculo-skeletal injury/rehab

5-10 contractions (max or near max)
6 sec. contractions
(product must be 30) eg. 5 contractions with a 6 sec. hold (5x6=30)
3 days per week
joint angle specificity (+ or - 20)

Indications: can be performed anywhere
minimal time requirements
rehabilitation
sticking point (functional isometrics)

Contraindications: increased acute blood pressure
few practical uses (this is not necessarily true)

Program Characteristics
Isokinetic Program

Expensive machine
PT

3sets
8-15 reps
2-4 days per week
speeds from 1degree per sec to 600degrees per sec. (use intermediate speeds of 179degrees because there is a 20degree carry over)

Indications: Rehabilitation (machine stops when you stop)
maximal effort throughout ROM

Contraindications: cost, find them in hospitals, PT clinics.