1. Muscle Assessments Muscular Strength, Endurance, and Flexibility

2. Muscular Strength The absolute maximum force that a muscle can generate The absolute maximum force that a muscle can generate 3 major muscle groups tested Abdominals, Legs, and Arms 3 major muscle groups tested Abdominals, Legs, and Arms These muscles represent the levels of muscular strength in the total body These muscles represent the levels of muscular strength in the total body

3. Muscular Strength Strength and endurance can be measured of almost any muscle group using free weights or weight machines Strength and endurance can be measured of almost any muscle group using free weights or weight machines 1RM (Repetition Maximum) Testing – Maximum amount of weight you lift one time 1RM (Repetition Maximum) Testing – Maximum amount of weight you lift one time Women’s strength is typically 70% of men’s Women’s strength is typically 70% of men’s

4. Slow Twitch vs Fast Twitch Fibers Slow Twitch (ST) Fibers – Slow Twitch (ST) Fibers – used in endurance sports, equipped metabolically to meet the demands of aerobic activities of long duration used in endurance sports, equipped metabolically to meet the demands of aerobic activities of long duration Fast Twitch (FT) fibers – Fast Twitch (FT) fibers – used in anaerobic, power sports, equipped metabolically to meet the demands of short- duration high-intensity activities used in anaerobic, power sports, equipped metabolically to meet the demands of short- duration high-intensity activities

5. Slow vs. Fast/ Men vs. Women Same percentage of fibers but differ in the actual size of fibers Same percentage of fibers but differ in the actual size of fibers Smaller total muscle mass in women accounts for the difference in total muscle strength Smaller total muscle mass in women accounts for the difference in total muscle strength

6. Muscular Hypertrophy Increase size in the muscles Increase size in the muscles Increase strength through a weight training program. Increase strength through a weight training program. Women may even achieve a greater percentage increase in strength, but lack the bulkiness Women may even achieve a greater percentage increase in strength, but lack the bulkiness Hypertrophy is controlled by male hormone testosterone Hypertrophy is controlled by male hormone testosterone 10% higher in men 10% higher in men W - Smaller beginning muscle mass W - Smaller beginning muscle mass W - Increased subcutaneous fat W - Increased subcutaneous fat

7. Testing Shoulder Press or bench press: Shoulder Press or bench press: Triceps, pectoralis and deltoid muscles Triceps, pectoralis and deltoid muscles

8. Testing Arm Curl: Arm Curl: Biceps brachii (long and short head) Biceps brachii (long and short head) Brachialis Brachialis Bracioradialis Bracioradialis

9. Testing Leg Press: Leg Press: Quadriceps Quadriceps Vastus Lateralis Vastus Lateralis Vastus Intermedius Vastus Intermedius Vastus Medialis Oblique Vastus Medialis Oblique Rectus Femoris Rectus Femoris Hamstrings Hamstrings Semitendonsis Semitendonsis Semimembranosis Semimembranosis Biceps Femoris Biceps Femoris

10. Muscular Endurance Continuous work by determining the total number of times a specific weight can be moved Continuous work by determining the total number of times a specific weight can be moved Tests included Tests included Abdominal Curl test (men and women) Abdominal Curl test (men and women) Pull-ups (men) and Modified (women) Pull-ups (men) and Modified (women) Push-ups (men) and Modified push-ups (women) Push-ups (men) and Modified push-ups (women)

11. Abdominal Endurance Curl Test Curl Test 1 minute test 1 minute test Place a strip of tape 3 inches long on a mat Place a strip of tape 3 inches long on a mat Lie on your back with knees flexed and feed flat on the floor as close to hips as possible Lie on your back with knees flexed and feed flat on the floor as close to hips as possible When signaled to begin curl up lifting shoulder blades off the floor and moving you figures past the tape When signaled to begin curl up lifting shoulder blades off the floor and moving you figures past the tape Then return to the beginning position with shoulder blades resting on the floor Then return to the beginning position with shoulder blades resting on the floor

12. Arm and Shoulder Endurance Pull-up test Pull-up test Grasp a horizontal bar with palms facing outward Grasp a horizontal bar with palms facing outward Raise yourself until chin clears the top of the bar Raise yourself until chin clears the top of the bar Lower yourself until arms are straight and then begin next pull up without pause Lower yourself until arms are straight and then begin next pull up without pause Elbows must be locked out after each pull-up Elbows must be locked out after each pull-up Deliberate swinging, resting, or leg kicking is not permitted Deliberate swinging, resting, or leg kicking is not permitted

13. Arm and Shoulder Endurance Modified Pull-up test Modified Pull-up test Grasp an adjustable horizontal bar with your palms facing outward at a level of your sternum. Grasp an adjustable horizontal bar with your palms facing outward at a level of your sternum. Place body under the bar until 90 degree angle is formed at the point where your arms and chest join Place body under the bar until 90 degree angle is formed at the point where your arms and chest join Heels support the weight of the body along with the arms Heels support the weight of the body along with the arms 1 point is scored when your chin clears the bar and returns to a fully extended position 1 point is scored when your chin clears the bar and returns to a fully extended position

14. Arm and Shoulder Endurance Push-up test Push-up test Arms and back straight and fingers forward Arms and back straight and fingers forward Lower chest to the floor until Lower chest to the floor until elbows forms a right angle elbows forms a right angle upper arms are parallel to the floor (chest touches fist of partner) upper arms are parallel to the floor (chest touches fist of partner) Return to starting position Return to starting position Modified Push-up test Modified Push-up test Same as the push-up test except the knees support the body rather than the toes Same as the push-up test except the knees support the body rather than the toes

15. Flexibility The ability to move the body throughout a range of motion and stretch the muscles and tissues around skeletal joints The ability to move the body throughout a range of motion and stretch the muscles and tissues around skeletal joints Flexibility tests Flexibility tests Shoulder reach (apley’s scratch test) Shoulder reach (apley’s scratch test) Trunk Flexion (sit and reach) Trunk Flexion (sit and reach) Trunk Extension Trunk Extension

16. Activity Which is flexion vs extension and abduction vs adduction? Which is flexion vs extension and abduction vs adduction?

17. Flexibility Tests Shoulder Reach Shoulder Reach Stand facing away your partner Stand facing away your partner Raise right arm and reach down behind your back as far as possible Raise right arm and reach down behind your back as far as possible Take left arm and reach up from behind and try and overlap your left hand and right hand at the same time Take left arm and reach up from behind and try and overlap your left hand and right hand at the same time Have your partner measure the overlap of your hands in inches Have your partner measure the overlap of your hands in inches If there is overlap the number is positive (+) If there is overlap the number is positive (+) If they do not touch the number of the gap in inches is negative (-) If they do not touch the number of the gap in inches is negative (-) If they just barely touch give yourself a zero If they just barely touch give yourself a zero Repeat on the opposite side Repeat on the opposite side

18. Flexibility Test Trunk Flexion/Sit and Reach Trunk Flexion/Sit and Reach Ability to flex your trunk and stretch the back of your thigh muscles (hamstrings) Ability to flex your trunk and stretch the back of your thigh muscles (hamstrings) Remove shoes and socks place feet up against box Remove shoes and socks place feet up against box Place one hand on top of another so middle fingers are together and the same length Place one hand on top of another so middle fingers are together and the same length Keep knees straight and bend forward sliding hands along ruler as far as possible without bouncing and hold that position for at least 3 seconds Keep knees straight and bend forward sliding hands along ruler as far as possible without bouncing and hold that position for at least 3 seconds Repeat 2 more times and record highest score Repeat 2 more times and record highest score Any number past end of the box = positive Any number past end of the box = positive Any number short of the edge of the box is negative Any number short of the edge of the box is negative Ability to flex your trunk and stretch the back of your thigh muscles (hamstrings) Ability to flex your trunk and stretch the back of your thigh muscles (hamstrings)

19. Flexibility Test Trunk Extension Trunk Extension Lie down on your stomach on the floor Lie down on your stomach on the floor Have partner apply pressure to upper thighs and hips Have partner apply pressure to upper thighs and hips Clasp hands behind the head, raise head and chest off the ground as high as possible and hold that position for 3 seconds Clasp hands behind the head, raise head and chest off the ground as high as possible and hold that position for 3 seconds Measure the distance between the floor and your chin Measure the distance between the floor and your chin