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Fitness Assessment
| Question | Answer |
|---|---|
| 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 |
| What is a Fitness Assessment? | – Systematic problem-solving method – Provides basis for why you design client programs |
| Purpose of Fitness Assessment | – Gather information and get to know your client – To help determine starting point for client programs |
| Not a purpose of Fitness Assessment | – It is not designed to diagnose any condition – It is designed to observe the client’s functional status |
| Subjective information | Information provided by the client • Fitness Goals, Occupation, Lifestyle, Medical history, Personal information – Can be gathered with questionnaires- e.g. PAR-Q; |
| What is the purpose of a fitness assesssment? | – Provides opportunity to get to know your client – Builds rapport |
| 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 |
| 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 |
| What are the five kinetic check points? | Feet, Knees, Hips. Shoulders, Head |
| Poor Posture signs? | Feet externally rotated Knees Adducted LPHC excessive anterior or posterior pelvic tilt Shoulders rounded or elvated Cervical spine - forward or extended |
| Altered Reciprocal Inhibition | Process whereby tight muscle(s) cause decrease muscle activity to opposing muscle groups |
| Synergistic Dominance | Process whereby muscles become overactive to maintain force production Result of ‘altered reciprocal inhibition’ |
| Effects on Muscle Imbalances | AlteredReciprocalInhibition - Altered JointMotion - Synergistic Dominance Decreased Ability to Maintain Ideal Posture During Movement |
| How do we assess ability to maintain ideal posture during movement? | Movement Assessments |
| 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 |
| 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! |
| Types of Movement Assessments | – Overhead Squat Test – Single-leg Squat Test • Any movement or exercise can be used • Evidence-based |
| Why overhead and Single Leg? | • Based on clinical & scientific evidence • Incorporates all of the major joints in the body |
| What does the overhead and single leg evaluate? | • Evaluates: – Total body strength – Flexibility – Neuromuscular control |
| 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) |
| 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) |
| Why squat like a kid? | This position ensures optimal load distribution between hips, knees, and ankles |
| How do you perform Overhead squat Assessment?? | • 3 Steps: – Set-up(Position) – Procedure (Movement) – Observation/Identify (Front/SideView) |
| 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. |
| 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) |
| OBSERVATION | • Use Five Kinetic Chain Checkpoints – Head & Neck – Shoulders & Arms – Hips & Low Back – Knees – Feet & Ankles |
| OHS OBSERVATION – FRONT VIEW | • Focus on 2 Checkpoints – Feet/Ankles • Do they turn out? – Knees • Do they move in? |
| 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? |
| Arms Fall Forward | Latissimus dorsi, pectoral complex, teres major |
| Arms Fall Forward - Strength exercises | Squat-to-Row, Ball Cobra, Ball Combo 1 |
| Low Back Arches | Hip flexor complex, erector spinae, latissimus dorsi |
| Low Back Arches - Strength exercises | Prone Iso Abs, Quadruped Arm/Leg Raise, Bridges |
| Forward Lean | Calf complex, hip flexor complex, ab complex |
| Forward Lean - Strength exercises | Ball Cobra, Bridges, Ball Wall Squat |
| Feet Turn Out | Lateral calf complex; biceps femoris |
| Feet Turn Out - strength exercises | Single Leg Balance |
| Knee Move In | Adductor complex, biceps femoris(short head); TFL/IT Band |
| Knees Move in - strength exercises | Tube Walking ,Bridging, SL Balance |
Created by:
forwardmotion26
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