Exercise Testing
& ExRx
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Flexibility
The ACSM recommends a minimum of flexibility training 2-3 days a week
Stretches should be held from 10-30 seconds to mild discomfort, 3-4 reps per stretch
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Static Stretching
What is Static Stretching?!?!?!?!?
• Static stretching involves placing a
muscle in its most lengthened position
for a certain amount of time
• 30s to maintain flexibility
• 30-60s to increase flexibility
Benefits of static stretching
• Prevents injuries
• Facilitates postural dysfunctions
• Increase flexibility/range of motion
• Relieves stress
Disadvantages of static Stretching
• Can cause injury if not done properly or not at the correct time
How to properly perform a static stretch
•
Select muscle desired to stretch
•
Place muscle in its opposite position of its action
•
Hold stretch for 30s
PNF Stretching
• What is it?
•
•
•
Proprioceptive Neuromuscular Facilitation
Holds position so that muscle spindles can deactivate
Both active and passive stretch
What is Dynamic Stretching?
Dynamic Stretching- A form of stretching beneficial in sports utilizing
momentum from form
This stretch prepares the body for physical exertion and or sports
performance.
Dynamic stretching is more of a constant movement type of stretching
where as static stretching involves very little movement
Actively moving a joint through the full range of motion with constant
movement.
Benefits
Dynamic stretching has a great effect on people who play sport that’s
involve explosive movements and high strength output.
Dynamic stretching is usually done right before an exercise bout or
competition such as running, biking, etc (raises body temperature)
Benefits mainly athletes because it uses motions similar to what the
athlete is going to be doing their competition.
Prevents injury
Example Routine
1)
2)
3)
4)
5)
6)
7)
High knees
Butt kickers
Leg swings
Lunges
Torso Twists
Arm Circles
Jumping Jacks
ACSM Guidelines
It is recommended that Dynamic stretching takes around 10-30 seconds for
each muscle
Each dynamic stretch should be done 2-4 times for a total of at least 60
seconds per muscle.
Dynamic stretching should be done 2-3 days a week for the average
individual and before every practice or competition for athletes.
PNF Stretching
• Benefits
•
•
Optimize motor performance and rehabilitation
Optimal stretch when goal is to increase range of motion
PNF Stretching
• Benefits:
•
•
•
•
Increased overall range of motion
Increased flexibility
Rehabilitation of injuries
Reduce risk for future injury
PNF Stretching
• How to (using hamstring as target muscle):
•
•
•
Have a partner push your leg back as far as it will allow, hold for 10 seconds
Perform isometric contraction, pushing back against partner’s arm, hold for 10 seconds
Relax hamstring, partner will stretch muscle slightly further, hold for 10 seconds
Ballistic
• Ballistic Stretching includes movements and stretches that occur while
bouncing or when use momentum to stretch beyond normal limits
• Often incorrect form of dynamic stretching
• Can cause injury by placing undue stress on ligaments and push joints
beyond normal range of motion
Self-Myofascial Release (SMR)
• Reduces trigger points by working out knots within musculature’s fascia
• Can be used to inhibit overactive muscles
• Most often seen with foam rollers
• Is more effective when muscle is relaxed, also needs to be pushed in the
direction of the musculature to help workout the knot and realign the
muscle fibers
SMR Continued
• Usually held for 1-2 minutes
• Can be used with any muscle
• Put pressure on body and roll in direction of muscle fibers
• Can use thera canes, roller stick, foam rollers, and even a tennis ball
Flexibility Assessments
• Determine range of motion and flexibility for each joint and muscle.
• Determine which muscles will benefit most from flexibility training.
Normal Range of Motion
Joint
Motion
Cervical Spine
Flexion
Rotation
Degree Motion
Degree
?
?
Extension
Lateral Flexion
?
?
Glenohumeral Flexion
External Rotation
Abduction
?
?
?
Extension
Internal Rotation
?
?
Elbow
Flexion
?
Extension
?
Radioulnar
Pronation
?
Supination
?
Wrist
Flexion
Ulnar Deviation
?
?
Extension
Radial Deviation
?
?
Hip
Flexion
Internal Rotation
Abduction
?
?
?
Extension
External Rotation
?
?
Knee
Flexion
?
Extension
?
Ankle
Dorsiflexion
?
Plantar Flexsion
?
Normal Range of Motion
Joint
Motion
Cervical Spine
Flexion
Rotation
Degree Motion
Degree
60
80
Extension
Lateral Flexion
75
45
Glenohumeral Flexion
External Rotation
Abduction
170
90
170
Extension
Internal Rotation
50
70
Elbow
Flexion
145
Extension
0
Radioulnar
Pronation
80
Supination
90
Wrist
Flexion
Ulnar Deviation
70
30
Extension
Radial Deviation
60
20
Hip
Flexion
Internal Rotation
Abduction
110
35
45
Extension
External Rotation
30
45
Knee
Flexion
145
Extension
0
Ankle
Dorsiflexion
25
Plantar Flexsion
45
Sit and Reach Test
•
Evaluates the flexibility in the hamstrings, lower back, and calves.
•
Below is the standards for 18-25 year olds
Percentile
Male
Female
90th
50th
20th
20”
15”
12”
24”
18”
14”
Straight Leg Raise
• This test isolates the hamstring unlike the sit and reach test.
• Normal range of motion is 90 degrees.
Thomas Test
• Determines tightness in the hip flexors.
• You can see on B the left leg raises. This suggests tightness in
the left hip flexors.
Apley Scratch Test
• This test uses internal and external ration of the shoulder
joint.
• Which of these two pictures shows internal rotation?
Apley Scratch Test
• Left picture is external rotation.
• Right picture is internal rotation.
• An average for this test is to come within an inch or two of
your fingers touching.
Strength
Muscle Contractions
• What is it?
•
When a muscle fiber produces any sort of tension
• Types:
•
Isometric, Isotonic, Isokinetic, Concentric, Eccentric
Muscle Contractions
• Isometric
•
•
Muscle does not change length
Example: plank
• Isotonic
•
•
Muscle Contractions
Tension remains the same, however, muscle length changes
Two types:
•
•
Concentric – decrease in muscle length (Bicep Curl)
Eccentric – increase in muscle length (Tricep Extension)
Muscle Contractions
• Isokinetic
•
•
•
Muscle contraction where muscle
contracts and shortens at
constant speed
Machines will add resistance as
they feel contraction of muscle
speeding up
Example: Isokinetic Pneumatic
Lat Pulldown
How to increase muscular strength
• Resistance training/hypertrophy
• Focusing on eccentric contractions
What is Muscle endurance?
Muscular Endurance- one ability to perform many repetitions with submaximal resistance over a given period of time
Muscle endurance is determined on how well your slow fibers are
developed
Muscular endurance needed in sports such as cross country, hockey,
soccer etc.
How to achieve muscular endurance
Muscular endurance can be achieved through low weight high reps/sets
Muscular endurance also targets slow twitch muscle fibers as did Dynamic
stretching
Every other day you can train for sets of 2-5 and 9-25 reps
Muscular endurance exercises are best to “Slim” your figure and become
toned
Examples of Exercise routines
Squats
Bench Press
Dead lift
Rows
Barbell Curls
Tri-cep pull downs
Dips
Lunges
Rows
Strength vs Size (Power Lifter vs Body Builder)
•
•
The first change to occur during a workout
program occurs in the nervous system
Improved connection between the neurons
and musculature coupled with the nervous
system’s adaption to higher output allows for
more strength development
•
•
Past the nervous system's development,
strength training with more reps and less reps
will cause additional hypertrophy
Coupled with intense dieting allows the Body
builder’s body fat to get down to dangerously
low levels while maintaining the size and tone
they need for competition
What is defined as muscular strength
• The muscles ability to exert maximal force
• Measured by a one repetition maximum
1 REP MAX
• Better to use formula
• Improving 1 RM or theatrical 1 RM is a good sign of strength improvement
• Dr.Biren’s Fomula
•
1RM=[(wt used)x(#of reps)x(.03)] + wt used
Balance Training
• Neuro Muscular Perception
•
•
Improving Connection between Brain and Muscles, allows your brain to know where
your body is relative in space
Creates more neural muscular efficiency, leading to better movement strategies
Resistant Training Techniques
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•
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Circuit
Pyramid
Super-Set
Push-Pull
Negatives
Pre-Exhaustion
Plyometric
Suicides
•
•
•
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Single Set
Drop Sets
Peripheral Heart Action
Split Routine
Good Exercise Prescription
 Build a foundation, Core/Hip/Shoulder
Stabilizers for injury prevention and
performance enhancement
 Introduce a variety of cardio and resistance
training
 Progress to strength training, and include
stabilization
 Lift for function, look at ADL’s and what you
can do to improve
 Workout towards goals
Positive effects of resistance training
• Increases storage of glucose and calcium
• Improves bone growth
• Improves joint support
• Improves neuromuscular communication
Reasons why to gain more muscular strength
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•
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•
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Athletic
Fitness competitions
Personal goals
Body building
Overall strength increase