Exercise Assessment Exam 2 Exercise Testing and Prescription: Muscular Fitness, Flexibility, Balance, and Body Composition

Comprehensive practice flashcards covering muscular strength and endurance, flexibility assessments, clinical mobility and balance screens, and body composition methodologies.

Muscular Strength

The maximal amount of force that can be generated during a specific movement pattern at a specified velocity of contraction, typically expressed in $kg$ or $lb$ as resistance overcome.

Muscular Endurance

The ability of a muscle group to execute repeated muscle actions over a period of time sufficient to cause muscular fatigue, or to maintain a specific percentage of the 1-RM for a prolonged period, typically expressed in repetitions completed.

Muscular Power

The rate of performing work, mathematically defined as $\text{force} \times \text{velocity}$ where $\text{velocity} = \frac{\text{distance}}{\text{time}}$, typically expressed in watts.

Concentric Muscle Action

A muscle action involving the active shortening of an involved muscle, such as during the lifting phase of a bicep curl or the upward portion of a squat.

Eccentric Muscle Action

A muscle action involving the lengthening of an involved muscle while resisting a load (such as the downward phase of a squat or bicep curl), producing the highest force and linked to delayed onset muscle soreness (DOMS).

Isometric (Static) Muscle Action

A muscle action where the muscle contracts without joint movement, occurring during the standing phase of a squat or when a weight cannot be lifted further.

Sticking Point

The point in a resistance exercise where the force produced by the muscle equals the resistance attempting to be overcome.

Force-Velocity Relationship

The neuromuscular principle stating that as contraction velocity increases, force production decreases during concentric muscle actions and increases during eccentric muscle actions, with maximal isometric tension occurring at zero velocity.

Absolute Muscular Fitness

Muscular fitness quantified without adjustment for body size, measured as total weight lifted for strength or total repetitions performed with a predetermined, fixed weight for endurance.

Relative Muscular Fitness

Muscular fitness adjusted for the client's body mass, such as total weight lifted divided by client body mass (strength) or repetitions completed at a designated percentage of 1-RM (endurance).

Static Handgrip Strength Test Protocol

A static strength test where the grip bar is adjusted so the second finger joint fits snugly, the client stands with feet slightly apart holding the dynamometer in line with the forearm at thigh level away from the body, squeezes maximally without performing a Valsalva maneuver, and repeats twice per hand to record the highest value to the nearest kilogram.

5RM Bench Press Protocol

A multiple-repetition strength assessment involving an initial warm-up of $8\text{--}10$ light reps, a $1\,\text{minute}$ rest, a second warm-up of $6\text{--}8$ reps with an added $5\text{--}10\,\text{lb}\ (2.5\text{--}5\,\text{kg})$, a $2\text{--}4\,\text{minute}$ rest, and successive 5RM attempts adjusted by $5\text{--}10\,\text{lb}$ until 5 reps are achieved within $3\text{--}5$ testing sets.

Five-Point Body Contact Position

The standard supine positioning for the bench press requiring firm contact of the head, upper back and shoulders, buttocks on the bench, right foot flat on the floor, and left foot flat on the floor.

Multiple RM Leg Press Standardization

A lower-body strength assessment performed on a Universal leg press machine with the client's feet placed on the upper foot plates and the seat adjusted to standardize the knee angle at approximately $120^\circ$.

Push-Up Test Protocol

An upper body muscular endurance test where men begin in the standard down position pivoting on the toes and women begin in the modified position pivoting on the knees, pushing up to full arm extension and lowering until the chin touches the mat without the stomach touching, continuing consecutively until volitional fatigue.

Push-Up Test Termination Criteria

The stopping rules for the push-up endurance test, occurring when the client strains forcibly or is unable to maintain the appropriate exercise technique within two consecutive repetitions.

YMCA Bench Press Test

A test of absolute upper body muscular endurance where men lift an $80\,\text{lb}\ (36\,\text{kg})$ barbell and women lift a $35\,\text{lb}\ (16\,\text{kg})$ barbell to a metronome set at $60\,\text{beats/min}$ ($30\,\text{reps/min}$) until cadence can no longer be maintained.

Two-Minute Sit-Up Test

A muscular endurance assessment where the client lies supine with knees bent at $90^\circ$, arms crossed over the chest with hands on shoulders, and performs controlled sit-ups lifting the shoulder blades and torso until elbows touch the thighs, recording the maximum repetitions completed in $2\,\text{minutes}$.

Prone Double Straight-Leg Raise

A low back muscular endurance test predictive of low back pain, performed prone with hands under the forehead and forearms perpendicular to the body, timed in seconds until knee clearance from the floor or table can no longer be maintained.

Static Flexibility

The full range of motion (ROM) of a given joint achieved through an external force, such as gravity, a partner, or exercise equipment.

Dynamic Flexibility

The full range of motion (ROM) of a given joint achieved via the voluntary contraction of skeletal muscles in combination with external forces.

Viscoelastic Stress Relaxation Response

The decline in passive tension that occurs when a relaxed muscle is held at a fixed length under static stretch, resulting in increased muscle pliability that lasts for up to $20\,\text{minutes}$ post-stretching.

Hyperlaxity

A congenital condition where joint tissue structures permit excessive range of motion, increasing joint injury risk and warranting caution before engaging in stretching routines.

Femoral Anteversion vs. Retroversion

Anatomical variations in the femoral neck angle relative to the condyles; retroversion features posterior orientation of the femoral neck, whereas anteversion features anterior orientation, altering rotational range of motion at the hip.

Goniometry

The evaluation of joint range of motion in degrees using an instrument placed with its axis at the joint rotation center, a stationary stabilization arm on the proximal body segment, and a movable arm aligned with the moving distal segment.

YMCA Sit-and-Reach Test

A hip and lower back flexibility assessment using a yardstick taped at a $15\,\text{in.}\ (38.1\,\text{cm})$ zero point, where the client sits barefoot with heels $10\text{--}12\,\text{in.}\ (25\text{--}30\,\text{cm})$ apart, reaching forward slowly with overlapping fingers across two trials.

Back Scratch Test

A shoulder flexibility screen where the client reaches one hand overhead down the spine and the opposite hand behind the back up the spine, holding for $2\,\text{seconds}$ to measure fingertip overlap (positive value) or gap (negative value) to the nearest centimeter or quarter inch.

Mobility Testing Sequence

The standardized clinical assessment progression consisting of: test, tissue mobilization, and retest.

FADIR Test

A hip impingement test standing for Flexion, Adduction, and Internal Rotation where the examiner pushes the client's thigh toward the chest, moves the knee toward the opposite shoulder, and pulls the foot away from midline; positive if pain occurs in the front of the hip.

FABER Test

A hip assessment standing for Flexion, Abduction, and External Rotation where the client crosses an ankle above the opposite knee; a distance greater than $2$ fist widths between the crossed knee and table, side-to-side asymmetry, or pain indicates a positive test.

Hip Internal Rotation Test at 60° Elevation

A mobility assessment where the client lies supine, the examiner flexes the knee and raises the thigh to a $60^\circ$ angle to the floor, and the lower leg is rotated outward away from midline to assess rotation restrictions and joint pain.

Weight-Bearing Ankle Dorsiflexion Test

A mobility assessment where the client's big toe is placed $5\,\text{in.}$ from a wall in a half-kneeling position; a passing score requires touching the knee to the wall without lifting the heel, collapsing into valgus, or experiencing pain.

Shoulder L Test (Wall Angel)

A mobility screen for shoulder external rotation deficit performed seated against a wall with arms in an 'L' position; a positive test occurs if the client cannot slide the arms down to at least $45^\circ$ without flaring the ribs or overarching the low back.

Shoulder Internal Rotation Test

A mobility test performed seated against a wall with arms in an 'L' position, where the client rotates the hands downward toward the floor; normal mobility requires forearms to reach at least parallel to the floor without the scapulae rolling off the wall.

Balance Error Scoring System (BESS)

A balance protocol evaluating three stance positions (Romberg, single-leg on nondominant limb, tandem with nondominant limb behind) on firm ground and repeated on a medium-density foam pad ($45\,\text{cm}^2 \times 13\,\text{cm}$ thick) with eyes closed and hands on hips for $20\,\text{seconds}$ each.

BESS Test Errors

Specific balance deviations counted during a trial, including lifting hands from hips, opening eyes, stepping/stumbling, excessive hip flexion or abduction ($> 30^\circ$), and lifting the foot or heel, with each trial capped at a maximum of $10$ errors.

Star Excursion Balance Test (SEBT)

A dynamic balance test where a client maintains a single-leg stance in the center of an 8-line grid laid out at $45^\circ$ increments, reaching maximally along each line with the contralateral leg across three averaged trials following four practice attempts.

Modified Star Excursion Balance Test (mSEBT) Grid

A dynamic balance test setup using three reach lines: Anterior (ANT), Posteromedial (PM), and Posterolateral (PL), with $135^\circ$ between anterior and posterior lines and $90^\circ$ between posteromedial and posterolateral lines.

Timed Up and Go (TUG) Test

A functional dynamic balance and mobility test measuring the time in seconds taken by an individual to rise from a standard $46\,\text{cm}$ armchair, walk $3\,\text{m}$, turn, walk back, and sit down again.

Anthropometry

The science of measurement applied to the human body, including stature, body mass, body mass index, and circumference measurements.

Two-Compartment Model

A body composition model partitioning total body weight into two distinct components: fat mass (all extractable lipids) and fat-free mass (skeletal muscle, bone, organs, and bodily fluids).

Body Mass Index (BMI)

An anthropometric ratio used to classify overweight and obesity status, calculated by dividing body weight in kilograms by height in meters squared ($\text{kg/m}^2$).

Frankfort Horizontal Plane

The anatomical alignment required during stadiometer height assessment where the lowest point of the orbit of the eye is horizontally aligned with the opening of the ear.

Android vs. Gynoid Obesity

Two distinct body fat distribution patterns: android obesity features excess visceral abdominal fat ('apple' shape) linked to cardiovascular disease, whereas gynoid obesity features subcutaneous fat localized to the hips and thighs ('pear' shape).

Waist-to-Hip Ratio (WHR) Protocol

An anthropometric risk assessment where waist circumference is divided by hip circumference, requiring two rotational measurements with a tensioned, nonelastic tape that must agree within $5\,\text{mm}\ (0.5\,\text{cm})$.

Abdominal Circumference Site

A standardized circumference measurement taken horizontally at the height of the iliac crest, typically at the level of the umbilicus, with the client standing upright and relaxed.

Waist Circumference Site

A standardized circumference measurement taken horizontally at the narrowest part of the torso (above the umbilicus and below the xiphoid process) with the client standing, feet together, and abdomen relaxed.

Hips/Buttocks Circumference Site

A standardized circumference measurement taken horizontally at the maximal extension of the buttocks with the client standing erect and feet together.

Skinfold Thickness Measurement Assumptions

The clinical premise that approximately one-third of total body fat is located subcutaneously and that the thickness of subcutaneous fat folds is proportional to total body fat.

Skinfold Administration Guidelines

Standard procedures requiring all skinfold measurements to be taken on the right side of the body before exercise while skin is dry, grasping the fold firmly $1\,\text{cm}$ away, releasing caliper pressure slowly, and reading the dial within $1\text{--}2\,\text{seconds}$, repeating if trials vary by $> 2\,\text{mm}$ or $> 10\%$.

Standard Error of the Estimate (SEE)

The statistical range of margin error inherent to prediction equations, which is a minimum of $\pm 3\%\text{ to } 5\%$ for population-specific skinfold equations.

Chest (Pectoral) Skinfold Site

A diagonal skinfold taken midway between the anterior axillary line and the nipple for men, or one-third the distance between the anterior axillary line and the nipple for women.

Midaxillary Skinfold Site

A vertical skinfold taken on the midaxillary line at the level of the xiphoid process of the sternum.

Triceps Skinfold Site

A vertical skinfold taken on the posterior midline of the upper arm, halfway between the acromion and olecranon processes, with the arm hanging freely at the side.

Subscapular Skinfold Site

A diagonal skinfold taken at a $45^\circ$ angle, located $1\text{--}2\,\text{cm}$ below the inferior angle of the scapula.

Abdominal Skinfold Site

A vertical skinfold taken $2\,\text{cm}$ to the right side of the umbilicus.

Suprailiac Skinfold Site

A diagonal skinfold taken in line with the natural angle of the iliac crest in the anterior axillary line, located immediately superior to the iliac crest.

Thigh Skinfold Site

A vertical skinfold taken on the anterior midline of the thigh, midway between the proximal border of the patella and the inguinal crease, with the client's weight shifted to the non-measured leg.

Brozek Equation

A generalized two-compartment conversion formula used to calculate body fat percentage from body density (BD): $\text{\%BF} = \left(\frac{495}{\text{BD}}\right) - 450$.

Bioelectrical Impedance Analysis (BIA)

A body composition assessment method that measures electrical resistance to a small alternating current; highly hydrated lean tissue conducts current with low impedance, whereas fat tissue exhibits high impedance.

BIA Pretesting Guidelines

Standard preparatory rules requiring clients to avoid eating or drinking within 4 hours, avoid exercise within 12 hours, avoid alcohol within 48 hours, avoid diuretics within 7 days, and void the bladder within 30 minutes of testing.

Hydrostatic (Underwater) Weighing

A densitometry technique based on Archimedes' principle stating an object is buoyed by a counterforce equal to the weight of water displaced, used to determine body volume and density with an accuracy of $\pm 2.7\%$.

Air Displacement Plethysmography (Bod Pod)

A densitometric assessment device that calculates body volume and density by measuring pressure changes within a sealed air chamber when a client sits inside, exhibiting an accuracy of $\pm 2.2\%\text{--}3.7\%$.

Dual-Energy X-ray Absorptiometry (DXA)

A whole-body three-compartment imaging method utilizing low-dose X-ray beams to measure fat mass, lean tissue, and bone mineral density, considered the gold standard with an error margin of $\pm 1.8\%$.