Fitness Assessment
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| What is a Squat assessments do? | – Observe movement compensations – Develop result-focused intervention strategies to improve compensations – Learn how assessments can increase value, revenue, and client base
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| What is a Fitness Assessment? | – Systematic problem-solving method – Provides basis for why you design client programs
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| Purpose of Fitness Assessment | – Gather information and get to know your client – To help determine starting point for client programs
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| Not a purpose of Fitness Assessment | – It is not designed to diagnose any condition – It is designed to observe the client’s functional status
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| Subjective information | Information provided by the client • Fitness Goals, Occupation, Lifestyle, Medical history, Personal information – Can be gathered with questionnaires- e.g. PAR-Q;
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| What is the purpose of a fitness assesssment? | – Provides opportunity to get to know your client – Builds rapport
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| Objective Information | – Measurable information gathered by the health and fitness professional • Body-composition assessments (BF%, circumference) • Physiological assessments • Cardiorespiratory assessments • Performance assessments • Posture/Movement Assessments
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| Why focus on posture? | proper length tension relationships, Optimum Neuromuscular Efficiency, places the joints in ideal alignment to accept forces, Neuromuscular Efficiency,nervous system to properly recruit all muscles in all planes of motion
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| What are the five kinetic check points? | Feet, Knees, Hips. Shoulders, Head
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| Poor Posture signs? | Feet externally rotated Knees Adducted LPHC excessive anterior or posterior pelvic tilt Shoulders rounded or elvated Cervical spine - forward or extended
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| Altered Reciprocal Inhibition | Process whereby tight muscle(s) cause decrease muscle activity to opposing muscle groups
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| Synergistic Dominance | Process whereby muscles become overactive to maintain force production Result of ‘altered reciprocal inhibition’
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| Effects on Muscle Imbalances | AlteredReciprocalInhibition - Altered JointMotion - Synergistic Dominance Decreased Ability to Maintain Ideal Posture During Movement
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| How do we assess ability to maintain ideal posture during movement? | Movement Assessments
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| What causes compensation during movements? | Client does not understand how to do the movement we are asking them to perform – Possible muscle imbalances – Combination of both of the above
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| Why is it important to identify compensations? | Compensations can lead to injury such as knee pain, low back pain, shoulder pain, etc. – Can decrease client’s ability to reach fitness goals!
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| Types of Movement Assessments | – Overhead Squat Test – Single-leg Squat Test • Any movement or exercise can be used • Evidence-based
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| Why overhead and Single Leg? | • Based on clinical & scientific evidence • Incorporates all of the major joints in the body
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| What does the overhead and single leg evaluate? | • Evaluates: – Total body strength – Flexibility – Neuromuscular control
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| Proper Squat Mechanics • Front View | Feet pointed straight ahead, placed hip to shoulder-width apart – Knees lined up with second and third toe (tip of shoe)
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| Proper Squat Mechanics • Side View | – Torso and lower leg should form parallel lines during descent – Low back and neck should remain neutral – Weight should be distributed through entire foot (not just the toes and not just the heel)
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| Why squat like a kid? | This position ensures optimal load distribution between hips, knees, and ankles
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| How do you perform Overhead squat Assessment?? | • 3 Steps: – Set-up(Position) – Procedure (Movement) – Observation/Identify (Front/SideView)
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| SET UP | • Position client with feet shoulder-width apart and pointed straight ahead. – Foot and ankle complex should be in a neutral position. • Have client raise his/her arms overhead – Elbow should be fully extended. – Upper arm should bisect the torso.
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| PROCEDURE | • Instruct client to squat to the level of a typical chair height and return to the start position. • Have client repeat movement at least 5 times from each view – Front (Anterior) – Side (Lateral)
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| OBSERVATION | • Use Five Kinetic Chain Checkpoints – Head & Neck – Shoulders & Arms – Hips & Low Back – Knees – Feet & Ankles
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| OHS OBSERVATION – FRONT VIEW | • Focus on 2 Checkpoints – Feet/Ankles • Do they turn out? – Knees • Do they move in?
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| OHS OBSERVATION – SIDE VIEW | • Focus on 2 Checkpoints – Hips and Low Back(LPHC) • Is there an excessive forward lean? • Is there an excessive arch? – Shoulder Complex • Do the arms fall forward?
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| Arms Fall Forward | Latissimus dorsi, pectoral complex, teres major
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| Arms Fall Forward - Strength exercises | Squat-to-Row, Ball Cobra, Ball Combo 1
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| Low Back Arches | Hip flexor complex, erector spinae, latissimus dorsi
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| Low Back Arches - Strength exercises | Prone Iso Abs, Quadruped Arm/Leg Raise, Bridges
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| Forward Lean | Calf complex, hip flexor complex, ab complex
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| Forward Lean - Strength exercises | Ball Cobra, Bridges, Ball Wall Squat
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| Feet Turn Out | Lateral calf complex; biceps femoris
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| Feet Turn Out - strength exercises | Single Leg Balance
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| Knee Move In | Adductor complex, biceps femoris(short head); TFL/IT Band
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| Knees Move in - strength exercises | Tube Walking ,Bridging, SL Balance
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