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Questions and Answers
What degree measurement typically indicates foot compensations?
What degree measurement typically indicates foot compensations?
What does static balance refer to?
What does static balance refer to?
Which type of balance is NOT included in the definitions provided?
Which type of balance is NOT included in the definitions provided?
What does 'steadiness' measure in the context of balance?
What does 'steadiness' measure in the context of balance?
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What is the definition of flexibility?
What is the definition of flexibility?
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What aspect does 'robustness' in balance measurements refer to?
What aspect does 'robustness' in balance measurements refer to?
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Assessments measuring how quickly one can return to a reference point after a disturbance evaluate which performance aspect?
Assessments measuring how quickly one can return to a reference point after a disturbance evaluate which performance aspect?
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Which of the following best describes mobility?
Which of the following best describes mobility?
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Which term describes the ability to react to external disturbances?
Which term describes the ability to react to external disturbances?
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Which factor does NOT limit flexibility?
Which factor does NOT limit flexibility?
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Which of the following is most closely associated with maintaining balance during voluntary movements?
Which of the following is most closely associated with maintaining balance during voluntary movements?
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Which type of stretching involves holding a stretch for 15-60 seconds?
Which type of stretching involves holding a stretch for 15-60 seconds?
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What characterizes isometric stretching?
What characterizes isometric stretching?
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Which stretching method is characterized by rapid muscle lengthening through bouncing movements?
Which stretching method is characterized by rapid muscle lengthening through bouncing movements?
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Which statement about flexibility is true?
Which statement about flexibility is true?
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What is a common misconception about flexibility?
What is a common misconception about flexibility?
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What is the typical magnitude of performance changes induced by SS, DS, and PNF stretching when testing is performed shortly after stretching?
What is the typical magnitude of performance changes induced by SS, DS, and PNF stretching when testing is performed shortly after stretching?
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Which flexibility assessment tool consists of a 180-degree protractor and two movable arms?
Which flexibility assessment tool consists of a 180-degree protractor and two movable arms?
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What is essential for producing reliable and valid measurements in flexibility tests?
What is essential for producing reliable and valid measurements in flexibility tests?
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What is the function of a bubble inclinometer in flexibility assessment?
What is the function of a bubble inclinometer in flexibility assessment?
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Which skill is necessary to conduct a proper flexibility test?
Which skill is necessary to conduct a proper flexibility test?
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Which stretching technique is associated with a performance change of -4.4%?
Which stretching technique is associated with a performance change of -4.4%?
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What does the term 'normal end-feels' refer to in flexibility testing?
What does the term 'normal end-feels' refer to in flexibility testing?
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What type of flexibility assessment tool uses gravity to establish a 'zero' point?
What type of flexibility assessment tool uses gravity to establish a 'zero' point?
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Which of the following is NOT a tool for assessing flexibility?
Which of the following is NOT a tool for assessing flexibility?
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What is one of the recommended testing positions for assessing flexibility?
What is one of the recommended testing positions for assessing flexibility?
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What percentage increase in performance is associated with dynamic stretching (DS)?
What percentage increase in performance is associated with dynamic stretching (DS)?
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Which skill involves locating the appropriate anatomical landmarks during testing?
Which skill involves locating the appropriate anatomical landmarks during testing?
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Which of the following statements is true regarding the short-term effects of stretching?
Which of the following statements is true regarding the short-term effects of stretching?
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What should be done after taking measurements during flexibility testing?
What should be done after taking measurements during flexibility testing?
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Which of the following is NOT a required skill for flexibility testing?
Which of the following is NOT a required skill for flexibility testing?
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What does a balance test primarily measure?
What does a balance test primarily measure?
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What is the role of instrument alignment in flexibility assessments?
What is the role of instrument alignment in flexibility assessments?
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Which test is categorized as a postural steadiness test?
Which test is categorized as a postural steadiness test?
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Which option best describes the difference between balance and stability?
Which option best describes the difference between balance and stability?
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What is the purpose of examining the quality and quantity of every joint during mobility assessment?
What is the purpose of examining the quality and quantity of every joint during mobility assessment?
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What type of test evaluates performance during a dynamic activity?
What type of test evaluates performance during a dynamic activity?
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What can be inferred about the relationship between balance and stability?
What can be inferred about the relationship between balance and stability?
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Which of the following is NOT a method to assess postural steadiness?
Which of the following is NOT a method to assess postural steadiness?
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Why is it important to follow the correct procedures during balance tests?
Why is it important to follow the correct procedures during balance tests?
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What is the most significant contributor to poor flexibility?
What is the most significant contributor to poor flexibility?
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What percentage of joint flexibility can muscle temperature influence?
What percentage of joint flexibility can muscle temperature influence?
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Which type of elongation is described as the permanent lengthening of soft tissue?
Which type of elongation is described as the permanent lengthening of soft tissue?
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What effect does age have on flexibility?
What effect does age have on flexibility?
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Which group is generally found to be more mobile?
Which group is generally found to be more mobile?
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Which type of tissue is specifically noted for undergoing plastic elongation?
Which type of tissue is specifically noted for undergoing plastic elongation?
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What is the general consensus about stretching before exercise regarding its effect on injury risk?
What is the general consensus about stretching before exercise regarding its effect on injury risk?
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What type of tissue provides structure, elasticity, and bulk mass to muscles?
What type of tissue provides structure, elasticity, and bulk mass to muscles?
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Study Notes
KIN 3110 | Advanced Fitness Assessment
- Course instructor: Robert Gumieak, PhD
- Course content includes: re-cap of previous class/lab, reading material on musculoskeletal fitness, and key questions.
- Key questions: types of musculoskeletal fitness, differences between types, types of contractions, factors affecting musculoskeletal performance, and their impact on musculoskeletal performance.
Flexibility
- Definition: ability of a joint to move through its full range of motion without injury.
- Ankylosis vs. Hypermobility: If one joint lacks proper ROM, adjacent joints compensate.
- Factors limiting flexibility: joint structure, ligaments, muscle elasticity, injury, disease.
- Flexibility is joint-specific. There is no such thing as a "flexible person" (with few exceptions for rare genetic conditions).
Mobility
- Definition: amount of motion available at a joint(s) and ease with which the joint(s) move through the range of motion (ROM).
Stretching Methods
- Passive: slow, sustained muscle lengthening with a partner.
- Static: slow, sustained muscle lengthening held for 15-60 seconds.
- Isometric: static stretching against an immobile force.
- Ballistic: rapid lengthening using jerking or bouncing movements.
- PNF (Proprioceptive Neuromuscular Facilitation): passive muscle lengthening with a partner after an antagonistic muscle contracts.
Factors Impacting Flexibility
- Sedentary living: most significant contributor.
- Muscle temperature: responsible for up to 20% of joint flexibility. Important for warming up.
- Adipose (fat) tissue: amount in and around joints and muscles.
- Injury to muscle tissue: and skin from excessive scar tissue can impact flexibility.
- Flexibility enhancement: may be temporary (elastic) or permanent (plastic).
- Plastic elongation: permanent lengthening of soft tissues (such as joint capsules, ligaments, tendons).
- Elastic elongation: temporary lengthening of soft tissues (such as muscle).
Factors Impacting Flexibility (Continued)
- Amount of connective tissues (muscles, tendons, ligaments): influence flexibility.
- Connective tissue structure: Provides structure, elasticity and bulk (approximately 30% of muscle mass). Includes collagen and elastin.
- Sex: Females tend to be more mobile than males.
- Age: decreases the extensibility of soft tissues.
Acute Effects of Stretching on Performance & Injury Risk
- Pre-activity stretching can somewhat improve performance but may not reduce injury risk.
- No clear evidence that stretching negatively impacts injury risk.
- Some evidence conflicting about whether stretching before exercise reduces delayed-onset muscle soreness (DOMS).
Tools to Assess Flexibility
-
Goniometers: 180-degree protractor with two movable arms
- Aligned to anatomical landmarks
- Measured across the range of motion
- Bubble inclinometers: Universal centre of gravity is used to establish a "zero" point with a weighted dial. Similar to bubble inclinometers.
- Flexometers: use gravity to determine "zero" point, similar to bubble inclinometers.
Tests of Flexibility (Mobility)
- Various assessment methods for evaluating flexibility. Include different movements.
Techniques and Procedures
- Competency and proficiency needed to obtain reliable and valid measurements.
- Knowledge of anatomical bony landmarks and recommended testing positions.
- Understanding of normal end-feels.
- Palpating accurate bony landmarks; moving body parts through ROM; reading measurements correctly; and aligning instruments.
Reference Values for Goniometric Measurements
- Table providing range of motion (ROM) values for various joints (e.g., shoulder, elbow, hip, knee, ankle).
Use of Goniometric Measurements
- Individuals with foot compensations often measure less than 20 degrees.
Balance Tests
- Postural Steadiness Tests
- Romberg Test
- Unipedal Stance Test
- Balance Error Scoring System (BESS)
- Unstable Platform Test
- Reach Tests
- Sit and Reach
- Functional Reach
- Star-excursion Balance Test
- Postural Stability Tests
- Modified Bass
- Different standardized tests with varying reliability, equipment needs, advantages, and disadvantages, depending on the population assessed.
Definitions of Terms
- Balance: ability to maintain the center of gravity over the base of support.
- Stability: ability to return to a desired position or trajectory following a disturbance.
- Steadiness: amount of sway during static posture maintenance.
What are We Measuring?
- Robustness: reflect the tolerance to change in parameters for tests that measure quick return to reference point after disturbance (i.e. during balance tasks).
- Steadiness: limits of sway.
- Performance: during static or dynamic tests.
Summary of Mobility and Balance
- A thorough assessment of mobility requires examination of quality, quantity, and end feel.
- Balance is maintaining the center of gravity within the base of support.
- Stability is the ability to return to the desired position after a disturbance.
Review Questions
- Difference between isokinetic and isotonic contraction; common use for fitness assessments
- Importance of muscular fitness with aging.
- Benefits and application of flexibility assessments.
- Four factors impacting flexibility.
- Active vs. passive range of motion (ROM).
- Limitations and challenges of goniometry.
Next Class
- Topic: Physical employment standards.
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Description
Test your knowledge on advanced fitness assessment techniques, focusing on musculoskeletal fitness. This quiz covers key questions regarding flexibility, mobility, and factors affecting musculoskeletal performance. Perfect for students in KIN 3110 looking to solidify their understanding.
