KIN 3110 Advanced Fitness Assessment PDF

KIN 3110 | ADVANCED FITNESS ASSESSMENT ROBERT GUMIENIAK, PhD.  PLAN FOR THE DAY… 1. Re-cap last class/lab 2. Interesting read… 3. Musculoskeletal Fitness KEY QUESTIONS What types of MSK fitness will we discuss? - What are the differences between th...

KIN 3110 | ADVANCED FITNESS ASSESSMENT ROBERT GUMIENIAK, PhD.  PLAN FOR THE DAY… 1. Re-cap last class/lab 2. Interesting read… 3. Musculoskeletal Fitness KEY QUESTIONS What types of MSK fitness will we discuss? - What are the differences between these types? What types of contractions are there? - What are the differences? What main factors affect musculoskeletal performance? - How do they affect MSK performance https://www.harpercollins.ca/9780063050945/plays-well-with-others/  FLEXIBILITY Definition – the ability of a joint move through its full range of motion. Refers to the achievable range of motion at a joint or group of joints without causing injury. - Ankylosis vs. hypermobility If one joint lacks proper ROM, then adjacent joints and tissues are forced to compensate for the dysfunctional joint. Each joint must exhibit proper ROM to produce optimum human movement. Limited by: structure of the joint, ligaments, muscular elasticity, injury, disease. Flexibility is joint specific - No such thing as a “flexible person” - With few exceptions for rare genetic conditions MOBILITY Definition – the amount of motion available at a joint (or series of joints) and the ease with which the joint(s) can move through the ROM.  DEFINITION AND TYPES Stretching Methods. METHOD DESCRIPTION Passive Slow, sustained muscle lengthening with a partner. Static Slow, sustained muscle lengthening held for 15-60 s. Isometric Static stretching against an immobile force. Ballistic Rapid lengthening of the muscle by use of jerking or bouncing movements. PNF* Passive muscle lengthening with a partner after an antagonistic muscle is contracted. * Proprioceptive Neuromuscular Facilitation Adapted from: The Impact of Stretching on Sports Injury Risk: A Systematic Review of the Literature. Med. Sci. Sports Exerc., Vol. 36(3) 2004  FACTORS IMPACTING FLEXIBILITY PHYSICAL ACTIVITY Sedentary living: the most significant contributor Muscle Temperature - Responsible for as much as 20% of the flexibility of a joint. - One reason for “warming-up” before vigorous exercise. The amount of adipose (fat) tissue in and around joints and muscle tissue Injury to muscle tissue and tight skin from excessive scar tissue Flexibility enhancement may be temporary or permanent. - Plastic elongation: the permanent lengthening of soft tissue - Non-elastic tissue such as joint capsules, ligaments, and tendons can undergo plastic elongation. - Elastic elongation: temporary lengthening of soft tissue – muscle FACTORS IMPACTING FLEXIBILITY Amount of Flexibility Muscle connective Sex: Age: - soft tissues tissue* (muscles, tendons, Provides structure to Females are more Decreases the and ligaments) muscle fibres, mobile than males. extensibility of soft elasticity and bulk tissue. (~30% of muscle mass) Connective tissues include: collagen and elastin  Influence of pre-activity stretching on injury risk Some effectiveness but also no effect. Of practical importance, there was no evidence that stretching negatively influences injury risk. Stretching and DOMS? STRETCHING There is conflicting evidence as to whether stretching in any form RESEARCH before exercise can reduce DOMS. Which mode is best? SS (-3.7%), DS (+1.3%), and PNF (-4.4%) induced performance changes are typically small to moderate in (relative) magnitude when testing was performed soon after the stretching. CSEP Position Stand: Acute effects of muscle stretching on physical performance, Appl. Physiol. Nutr. Metab. 41: 1–11 (2016)  TOOLS TO ASSESS FLEXIBILITY Goniometers - 180-degree protractor - Two movable arms - Align to anatomical landmarks - Move through range of motion Bubble inclinometers - Universal centre of gravity Flexometers - Use gravity to establish “zero” point with a weighted dial - Similar to bubble inclinometer http://www.scranton.edu/faculty/kosmahl/courses/gonio/lower/pages/knee-flexion.shtml ACSM’s Fitness Assessment Manual 6th ed. Feito and Magal (eds). Wolters Kluwer, 2022. Heyward, Vivian H., and Ann L Gibson. Advanced Fitness Assessment and Exercise Prescription. Seventh edition. Champaign, IL: Human Kinetics, 2014.  TESTS OF FLEXIBILITY (MOBILITY) Heyward, Vivian H., and Ann L Gibson. Advanced Fitness Assessment and Exercise Prescription. Seventh edition. Champaign, IL: Human Kinetics, 2014.  TECHNIQUES AND PROCEDURES Competency and proficiency are required to produce reliable and valid measurements. KNOWLEDGE OF: REQUIRED SKILLS: Palpating appropriate bony Anatomic bony landmarks landmarks Recommended testing Move a body part through the position appropriate range of motion Normal end-feels Read measurements correctly Record the measurements Instrument alignment correctly ACSM’s Fitness Assessment Manual 6th ed. Feito, Y and Magal M (eds). American College of Sports Medicine 2022.  REFERENCE VALUES FOR GONIOMETRIC MEASUREMENTS ACSM’s Fitness Assessment Manual 6th ed. Feito, Y and Magal M (eds). American College of Sports Medicine 2022.  THE USE OF GONIOMETRIC MEASUREMENTS Individuals who demonstrate foot compensations typically measure < 20°. NASM Essentials of Corrective Exercise Training, 1st ed. Clark MA, Lucett SC, Sutton BG. National Academy of Sports Medicine, 2014. NSCA's Guide to Tests and Assessments. Todd Miller. National Strength and Conditioning Association, Human Kinetics, Champaign, IL. 2012.  DEFINITIONS OF TERMS Balance is the ability to keep the body’s centre of gravity within the base of support when one is maintaining a static position, performing voluntary movements, or reacting to external disturbances. Static balance. Dynamic balance. Reactive balance. Functional balance. Steadiness refers to the amount of sway that occurs while maintaining a static posture. Assessments for sport and athletic performance. David H. Fukuda. Champaign, IL : Human Kinetics, Advanced fitness assessment and exercise prescription, 7th ed. VH Heyward, AL Gibson. Human Kinetics,  WHAT ARE WE MEASURING? Robustness reflects the tolerance to change in parameters. Tests that measure how quickly and accurately the person can return to a reference point following a perturbation are measuring the performance. What is called a “balance test”, could be measuring: - Steadiness, - Limits of sway, - Performance during a static test, - Robustness of the static test, - Performance during a dynamic test, - Robustness of the dynamic test. Reeves, N.P., K.S. Narendra, and J. Cholewicki. 2007. Spine stability: The six blind men and the elephant. Clinical Biomechanics 22: 266-274.  TESTS Postural Steadiness Tests - Romberg Test aka. field sobriety test. - Unipedal Stance Test. - Balance error scoring system (BESS). - Unstable platform test. Reach Tests - Sit and reach (modified). - Functional reach test. - Star excursion balance test. Postural Stability Tests - Modified Bass. Source: Systematic Review of the Balance Error Scoring System. Bell DR et al. Sports Health, 3(3) 2014. NSCA Essentials of Strength Training and Conditioning 4th Ed. Pg 313.  SUMMARY OF BALANCE TESTS NSCA’s Guide to Tests and Assessments National Strength and Conditioning Association Todd Miller, PhD, 306  SUMMARY A thorough assessment of mobility requires an examination of the quality, quantity, and end-feel of every joint in the kinematic chain. Balance is the ability to maintain the body’s center of gravity over its base of support. Stability is the ability to return to a desired position or trajectory following a disturbance. - Balance and stability are different motor qualities and require different types of tests. Assumptions (and limitations) underlie use of performance test scores to infer the power- generating capacity of the high-energy phosphates. - Knowing the test and following procedure helps reduce the error (noise).  Review questions 1. Explain the difference between an isokinetic contraction and an isotonic contraction. Which is used more commonly in fitness assessments? 2. Why is muscular fitness important as we age? 3. What is the utility of performing a flexibility assessment? 4. Identify three of the four factors that influence flexibility. 5. What is the difference between active and passive ROM? 6. Describe the limitations/challenges of goniometry. NEXT CLASS… Now that we have reviewed mobility and balance, what is next? - Topic: Physical Employment Standards - Chapter: NA - See also: - CourseLink