ACE Personal Trainer Manual5th Edition

Chapter 8: Physiological AssessmentsLesson 8.3

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• After completing this session, you will be able to: Discuss, demonstrate, and evaluate the results of each muscular-

endurance assessment: push-up test, curl-up test, and body-weight squat test

Discuss, demonstrate, and evaluate the results of the various assessments for muscular strength, and the appropriateness of each: 1-RM bench-press test, 1-RM leg-press test, and 1-RM squat test

Discuss the special considerations for 1-RM testing as well as the appropriate strength ratios for various muscle groups

Discuss and demonstrate the various sport-skill assessments, and the appropriateness of each: standing long jump, vertical jump test, pro agility test, and the 40-yard dash

Identify the various causes that contribute to the inaccuracy of fitness testing

LEARNING OBJECTIVES

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• Muscular fitness– encompasses both muscular endurance and muscular strength

• Health-related benefits of muscular fitness: Enhances the ability to perform activities of daily living (ADL) Increases self-esteem and a sense of independence Provides for musculoskeletal integrity Reduces common injuries Enhances or maintains fat-free mass and positively impacts resting

metabolic rate (RMR) Guards against osteoporosis Enhances glucose tolerance Protects against type 2 diabetes Reduces the cardiovascular response to resistance-type activities

MUSCULAR-FITNESS TESTING

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• Assesses the ability of a specific muscle group, or groups, to perform repeated or sustained contractions to sufficiently invoke muscular fatigue: Simple to administer Little or no equipment Does not require advanced training

• Consider the following for muscle-endurance testing: Ensure proper form and posture is maintained with each

repetition Ensure no low-back pain or other orthopedic issues Any pain merits immediate termination of the test and

referral to a more qualified professional

MUSCULAR-ENDURANCE TESTING

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• Measures upper-body endurance: The client completes as many repetitions as possible

before reaching fatigue. Women should perform the modified push-up due to

variations in strength between genders.

PUSH-UP TEST

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• Measures abdominal strength and endurance: The client completes as many repetitions as possible

before reaching fatigue. Easy and inexpensive Most clients will be able to perform a curl-up.

CURL-UP TEST

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• Assesses muscular endurance of the lower extremity when performing repetitions of a squat

• Also used to gauge improvements in lower-extremity muscular endurance

• Only suitable for those who demonstrate proper squat form

BODY-WEIGHT SQUAT TEST

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• Determines muscular fitness• Identifies areas of weakness or

imbalances• Monitors rehabilitation progress• Assess training effectiveness• Absolute strength – the greatest amount

of weight that can be lifted one time Known as a one-repetition maximum (1-

RM)• Relative strength – the maximum force a

person can exert in relation to his or her body weight Relative strength = Absolute

strength/Body weight

MUSCULAR-STRENGTH TESTING

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• Proper form and control is critical: Novice exercisers may not have the skill to handle

heavier free weights• Breathe properly:

Avoid the Valsalva maneuver or holding the breath• Avoid 1-RM testing if individuals have:

Hypertension A history of vascular disease

• Beginning exercisers are often unsure of their abilities and tend to quit before their true maximum.

CONSIDERATIONS FOR 1-RM TESTING

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• Assesses fundamental upper-extremity strength• Only suitable for individuals who:

Can demonstrate proper bench press form Do not have a history of shoulder problems

1-RM BENCH-PRESS TEST

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• Assesses lower-extremity strength• Stable and supported movement• Only suitable for individuals who:

Can demonstrate proper leg press form Do not have low-back or knee pain

1-RM LEG-PRESS TEST

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• Assesses lower-extremity strength• Unsupported and functional movement• Only suitable for individuals who:

Can demonstrate proper form when performing a squat Do not have low-back or knee pain

1-RM SQUAT TEST

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• Assessments can also determine: Left-to-right muscle balance Appropriate ratios of agonist to antagonist muscle strength

• Muscle imbalances occur from: Improper training Overuse of one side of the body (e.g., tennis serves or golf

swings) Structural imbalances caused by injury, poor posture, or

body mechanics • Muscle balance is essential to prevent injury, enhance

sports performance, and avoid chronic conditions later in life.

STRENGTH TESTING

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APPROPRIATE STRENGTH RATIOS

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• Dynamic or even ballistic movements• Rapid phases of acceleration and deceleration

Balance Power (anaerobic power and capacity) Speed Agility Reactivity Coordination

• Appropriateness of the assessments must be determined in advance due to the significant stress throughout the kinetic chain.

SPORT-SKILL ASSESSMENTS

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• Field tests that assess power measure how fast the body can move in a short time period: Anaerobic power – a single repetition or event;

represents the maximal amount of power the body can generate

Power is also sport- or activity-specific

POWER TESTING: FIELD TESTS

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• Assesses explosive leg power: Simple to administer Does not require much time or equipment

STANDING LONG JUMP TEST

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• Assesses the vertical jump height: Very simple Quick to administer Appropriate for athletes whose

sport requires skill and power in jumping

VERTICAL JUMP TEST

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• Speed and agility tests: Require maximal effort while assessing speed and

quickness Are useful in predicting athletic potential Require swift limb movement and proper technique

SPEED, AGILITY, AND QUICKNESS TESTING

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• Measures the ability to accelerate, decelerate, change direction, and then accelerate again: Quick and simple to administer Sometimes called the “20-yard agility test” or “5-10-5

shuttle run”

PRO AGILITY TEST

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• Determines acceleration and speed: Simple to administer Does not require much time or equipment

40-YARD DASH

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FITNESS TEST INACCURACY

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• Assessment information is important for goal setting, determining health risks, and even in helping to establish rapport with the client.

• When conducted properly, assessments for muscular endurance and strength, and power, speed, agility, and quickness can provide valuable fitness and performance information for the trainer to use in exercise program planning and implementation.

• Not all tests are suitable for all populations. It is up to the trainer to decide the timing and most appropriate battery of tests for each individual client.

• Additionally, various causes may contribute to the inaccuracy of a fitness test, including the client, the technician, the equipment, or the environment.

• Periodic reassessments are also important to gauge progress and continue to foster the client–trainer relationship.

SUMMARY