KIN 3110 Advanced Fitness Assessment - Day 10

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...

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://thegrowtheq.com/books/groundedness/ HEALTH AND FITNESS COMPONENTS OF MUSCLE MUSCULAR STRENGTH The ability to exert maximum force against a resistance - Absolute strength: described by one (1) repetition maximum (RM) – maximal amount of weight lifted (kg) in a single all-out (maximal) effort (sets the limit of physical capacity) - Relative strength: when strength is expressed relative to body mass or lean mass (LM or FFM) (strength-to-mass ratio) Considerations: muscle action/contraction; contraction velocity; muscle length; joint angle; physiological/ biochemical factors. MUSCULAR ENDURANCE Ability to produce submaximal force against external resistance, or To sustain sustained submaximal force in specific posture COMPARISON OF 2 PEOPLE: One with ABSOLUTE strength of 1000N, the other with 500N One with greater BM COMPARISON OF 2 PEOPLE: One with ABSOLUTE strength of 1000N, the other with 500N One with greater BM  MUSCULAR STRENGTH AND ENDURANCE: CONTRACTION TYPE STATIC (isometric - ISO) - the force exerted against an external resistance without any change in muscle length DYNAMIC (isotonic; isoinertial; visible joint movement) - the force generated while shortening (concentric - CON) or lengthening (eccentric - ECC) Resistance can be constant (isoinertial) or variable (isokinetic) while the force varies through the range of motion (ROM) Advanced Fitness Assessment and Exercise Prescription, 5th Ed. V. Heyward 6.1 and 6.5  ISOTONIC CONTRACTION Isotonic = “same tension” Is this true? During elbow flexion with the biceps muscle, the perpendicular distance from the joint axis of rotation to the tendon’s line of action varies throughout the range of joint motion. When the moment arm (M) is shorter, there is less mechanical advantage. NSCA Essential of Strength Training and Conditioning, 3rd Ed. Thomas R. Baechle, pg 70.  OPTIMAL LENGTH OF CONTRACTING MUSCLE FIBER Lo: ±20% optimal length 60 [80 100 120] 140 160 180 PERCENT OF RESTING SARCOMERE LENGTH Primal Pictures (2014).  “STRENGTH” IS BASED ON JOINT ANGLE % values are of 1RM for the entire movement Advanced Fitness Assessment and Exercise Prescription, 5th Ed. V. Heyward 6.2 pg. 154 RELATIONSHIP BETWEEN MUSCLE ACTIONS AND FORCE (LOAD) Force is also an important component of the velocity (or speed) of shortening Shortening contractions - greater the force (external load) the slower the velocity. Lengthening contractions – the greater the force (or external load) stretching a muscle, the greater the velocity. Average velocity scores (m/s) for competitive powerlifters in the full squat, paused bench press, and deadlift with resistances > 80% 1RM from Helms et al. 2017. HEALTH AND FITNESS COMPONENTS OF MUSCLE No whole-body single Type of Strength, Speed, How do we measure all best measure - ‘gold contraction/movement Endurance, Power these components ? standard’ due to: – CON or ECC Joint specificity (angle Variety of expressions Muscle specificity; of force applications of types of strength (torque)); WHAT EFFECTS STRENGTH? Mechanical factors affecting the expression of muscular strength in a given test. Adapted from V. Baltzopoulos, and N.P. Gleeson. 1996. Skeletal muscle function. In Kinanthropometry and Exercise Physiology Laboratory Manual: Tests, Procedures and Data, edited by R. Eston and T. Reilly, 7-35. London, UK: Routledge. NSCA’s guide to tests and assessments / National Strength and Conditioning Association; Todd Miller, editor. 2012.  Isokinetic - same speed throughout At variable speed – as the athlete wishes At a predetermined pace (time per rep) At a specific joint angle (isometric) Over a specified range SO, TESTS CAN BE: Over the whole range of motion Eccentric only Concentric only Both eccentric and concentric  Steps for 1-RM Maximum Testing 1. Have the client warm up by completing 5-10 RM of the exercise at 40-60% of the estimated 1RM. 2. During a 1-minute rest, the client performs mobility/stretching exercise of the dominant muscle groups. This is followed by 3-5 RM of the exercise at 50-70% of the estimated 1RM. ASSESSING 3. Increase the weight conservatively (~2.5-20 kg), and have the client attempt the 1RM lift. If the MUSCULAR life is successful, the client should rest 3-5 min before attempting the next increment. Follow STRENGTH 4. this procedure until failure. Record the 1RM value as the maximum weight lifted for the last successful trial.  Why estimate or predict? Accurate for most activities and training applications, Equations are reliable, Lower injury risk, Less fatigue, PREDICTING 1RM Less time to assess. – EQUATIONS There are two indirect methods for determining 1 RM: 1. The repetition maximum test; 2. Prediction equations.  EXAMPLE Maximum based on reps. Landers, J et al. NSCA J 6(6)60-61, 1984. National Strength and Conditioning Association 2012.  PREDICTING 1-RM FOR PRESCRIPTION Muscular endurance is related to muscular strength. 1-RM can be predicted without performing a maximal lift. Determine % 1-RM from number of reps completed. - Divide weight lifted by % 1-RM Example: client performed 8 reps of 100 lbs - 8 reps = 80% 1-RM - 1-RM = 100 lbs lifted ÷ 0.80 - 1-RM = 125 lbs Maximum based on reps. Landers, J et al. NSCA J 6(6)60-61, 1984. National Strength and Conditioning Association 2012.  EXAMPLE Montana has been prescribed a resistance training program that has her performing 2 sets of 10 repetitions at 75 % of her 1RM. Montana can chest press 25 lb for 8 repetitions, and leg press 60 lb for 6 repetitions. What is Montana’s predicted 1RM for each? prs IRM press : Chest 20 leg 6 reps = 85. IRM : 25x. IRM : 60 %. &S IRM : 31 25 lbs 78 591bs. IRH =. Maximum based on reps. Landers, J et al. NSCA J 6(6)60-61, 1984. National Strength and Conditioning Association 2012.  USING PREDICTION EQUATIONS Accuracy of prediction equations for Determining one repetition maximum bench press in women before and after resistance Training. Mayhew et al. JSCR. 2008. 22(5)/1570–1577 Prediction of one repetition maximum strength from multiple repetition maximum testing and anthropometry. Reynolds et al. JSCR, 2006, 20(3), 584–592 CONSIDERATIONS FOR TRUE 1-RM TESTING: Scope of practice; Fatigue; Client motivation; Ability/willingness to elicit maximum effort; Risk of injury; Learning effect/familiarization.  AGE RELATED DECLINE IN MUSCLE MASS The age-mediated decline in muscle mass (sarcopenia) is accompanied by a reduction in muscle strength. A ~45% decline in strength occurs by the 9th decade: - 15% loss in muscle strength occurs between 50 and 70 years of age followed by a 30% decline in strength between 70-80 years of age. Cannataro R, Cione E, Bonilla DA, Cerullo G, Angelini F and D’Antona G (2022) Strength training in elderly: An useful tool against sarcopenia. Front. Sports Act. Living 4:950949. doi: 10.3389/fspor.2022.950949 ISOMETRIC TESTING HEALTH? In women and men, hazard ratios per 5 kg lower grip strength were higher for all cause mortality (1.20) and cause specific mortality from cardiovascular disease (1.19), all respiratory disease (1.31), COPD (1.24), all cancer (1.17), colorectal cancer (1.17), lung cancer (1.17), and breast cancer (1.24) [Celis-Morales et al. BMJ, 2018] Higher handgrip values at baseline, were associated with a minor reduction in mortality risk in the general population (n = 34 studies; sample size = 1,855,817; RR = 0.72) [Soysal et al. J Sport Health Sci, 2021]  Grip strength had a stronger association with all cause and CVD mortality than do SBP or total PA, and that the strength of associations for grip GRIP STRENGTH strength with incidence of CVD was similar to that for SBP and stronger than for total PA [Celis- Morales, BMJ 2018]. Celis-Morales C A, Welsh P, Lyall D M, Steell L, Petermann F, Anderson J et al. Associations of grip strength with cardiovascular, respiratory, and cancer outcomes and all cause mortality: prospective cohort study of half a million UK Biobank participants BMJ 2018. Midlife Hand Grip as a Predictor of Old Age Disability. Rantanen T, et al. JAMA. 1999; 281:558-560  Association Between Push-up Exercise Capacity IMPORTANCE OF MEASURING and Future Cardiovascular Events Among Active MUSCULOSKELETAL FITNESS Adult Men Justin Yang,. JAMA Network Open. 2019;2(2) SOURCES OF ERROR IN MSK TESTING Client factors Technician Skill - Novice vs experienced. - Proper lifting and spotting techniques, - Sleep, drugs/medications. correct any errors. - Motivation/encouragement - Grip type (pronated vs supinated; (music?). wide vs narrow). - Adequate rest between trials. Environmental Factors - Normative or pre-post comparison? - Room temperature and humidity. - Quiet room, not busy or distracted by Equipment others. - Equipment calibration. - Diurnal variations. - Properly sized (ie. seat height).  SUMMARY Types of muscle action include; concentric, eccentric, isometric (static). Strength is a function of joint angle and velocity: - Maximal tension is generated when the of overlap between the thick and thin filaments is ideal. During maximal tension, the sarcomere is 100% in length. - As the velocity of movement increases, the amount of force that is generated decreases during a concentric muscle contraction and increases during an eccentric muscle action. When strength comparisons are made between individuals, the values should be expressed as relative values (per kilogram of body weight).  REVIEW QUESTIONS What are the three components of muscular fitness? ____________ assessments can be conducted by measuring the total number of contractions of a fixed amount of resistance. Identify a barrier to use isokinetic testing to measure strength. The handgrip test uses a dynamometer as a _________ measure of muscle ___________. Increasing the length of the muscle occurs during which phase of movement? Explain the difference between an isokinetic contraction and an isotonic contraction. Which is used more commonly in fitness assessments? NEXT CLASS… Now that we have reviewed Musculoskeletal Fitness, what is next? - Topic: Flexibility and Mobility - Chapter: 7-8; Appendix C - See also: - CourseLink