Muscular Fitness, Flexibility, and Balance: Assessment and Health Benefits

Muscular Strength

Ability to exert force

Muscular Endurance

Ability of muscle to make repeated contractions or to resist muscular fatigue; >12 reps to fatigue

Flexibility

The functional capacity of the joints to move through a full range of movement

Muscular Power

Ability to or rate at which one can perform work

Muscular Fitness

Comprises 3 components: muscular strength, muscular endurance, & flexibility

Health aspects of muscular fitness

Preservation or enhancement of health aspects with aging

Pre-participation evaluation

Medical history/PAR-Q+

Relative Contraindications to RT & Testing

Major risk factors for testing

Muscular fitness testing guidelines

Aerobic Warm-up, Familiarization, Consistent repetition duration, Full ROM, Use of Spotters

Muscular strength & muscular endurance testing

Specific to: Muscle or muscle group, Type of muscular contraction

Baseline

Can compare to 'norms,' help locate weak muscle groups, help design individualized training programs.

Progression

Show progression from baseline.

Absolute strength values

Measured in kg lifted; compare to previous tests.

Relative strength

Expressed as kg lifted/kg body weight; allows comparisons between men and women, people of different body weights.

Isometric or Static Testing

Strength assessment specific to muscle group & corresponding joint angle; not a good indicator of overall strength in general population.

Isokinetic Testing

Maximal muscle tension throughout a range of motion; set at a specific velocity (e.g. 60 angles/s).

Dynamic Testing

Most common strength assessment; involves movement of joints (e.g. a push-up).

Gold Standard

Heaviest weight that can be lifted using good form.

Estimating 1-RM

Familiarize them with the equipment; allow the participant to warm-up; estimate a weight the person can safely lift for a specific number of repetitions.

1RM Equation

1RM (lbs) = [1 - (number of reps x 0.02)].

Bench press weight Ratio

Weight pushed in lbs divided by body weight in lbs.

Leg press weight Ratio

Weight pushed in lbs divided by body weight in lbs.

Multiple RM Prediction Equations

1RM = Wt (lbs lifted) x coefficient.

Muscular Endurance Testing

Examining the total number of repetitions at a given amount of resistance.

Comparative Muscular Endurance

Comparing the number of repetitions performed at a specific percentage of 1-RM pre and post testing.

Example Test

Maximum number of Push ups.

Estimating 1RM from tests

Can be used as an indication of muscular fitness if performed to failure.

Conservative approach

Used for patients with known disease; mimics exercise recommendations.

Countermovement Vertical Jump

A commonly used surrogate for estimating muscular power in a younger population.

Kinetic Chain

The concept that the body operates as a series of interconnected segments.

Muscle Viscosity

A factor that affects flexibility, related to the thickness and stickiness of muscle tissue.

Joint Capsule Health

A determinant of flexibility, referring to the condition of the connective tissue surrounding joints.

Benefits of Flexibility Exercises

Includes maintaining good posture, increasing resistance to muscle injury and soreness, alleviating low back problems, and improving alignment.

Goniometry

The measurement of joint angles to assess flexibility.

Balance

The ability to maintain a stable position.

Balance Training

Exercises aimed at reducing the risk of ankle sprains and improving overall balance.

Static Balance

The ability to maintain a stationary position.

Dynamic Balance

The ability to maintain postural control while in motion.

Balance Error Scoring System (BESS)

A test that counts the number of balance errors made while standing in different positions.

Y-Balance Test

A test that measures the distance an individual can reach with one foot while maintaining balance on the other foot.

ACSM Guidelines

Standards that include ratings and percentiles for population norms in fitness assessments.

1-RM

One-repetition maximum, the maximum amount of weight that can be lifted for one repetition.

Push-ups Test

A test to evaluate muscular fitness by counting the maximum number of push-ups performed.

Leg Press Test

A test to estimate the one-repetition maximum for leg strength.

Chest Press Test

A test to estimate the one-repetition maximum for upper body strength.

Pre-participation Health History Questionnaire (HHQ)

A form used to identify any signs, symptoms, or diagnoses of cardiovascular, metabolic, or musculoskeletal diseases.

Moderate Physical Activity

Daily activities that contribute to overall fitness without being structured exercise.

Muscular Fitness Assessment

A process to evaluate an individual's muscular strength and endurance.

Flexibility Program Benefits

Enhances personal appearance, self-image, and facilitates the development and maintenance of flexibility throughout life.

Neuromuscular Tension

The tension in muscles and nerves that can be reduced through flexibility exercises.