NASM Assessments (CH 11 and 12)

push-up test

A performance assessment that measures muscular endurance of the upper extremities during a pushing movement.

bench press strength assessment

A performance assessment designed to estimate the one-repetition maximum of the bench press exercise.

athletic performance or specific fitness measures

Performance assessments are typically used for clients looking to assess and improve

overall strength, muscular endurance, power, and agility

perfomance assessments measure

squat strength assessment

A performance assessment designed to estimate the one-repetition maximum of the squat exercise.

vertical jump assessment

A performance assessment designed to test maximal jump height and lower extremity power.

long jump assessment

A performance assessment designed to test maximal jump distance and lower extremity power.

lower extremity functional test (LEFT)

A performance assessment designed to test lateral speed and agility.

40-yard dash assessment

A performance assessment designed to test reaction capabilities, acceleration, and maximal speed.

pro shuttle (5-10-5 assessment)

A performance assessment designed to test lateral acceleration, deceleration, agility, and control.

health screening, physiological assessments, body comp, postural and movement assessments, cardio, and performance

what is sequence to all assessments?

cardio and performance

which two assessments should be performed on separate days for accurate results?

vertical jump test, horizontal jump test

performance assessments that cause little fatigue like these can be administered prior to cardio tests if sufficient rest periods are provided

prone

Lying facedown.

supine

Lying faceup.

posture, movement, and performance

an integral part of the intake process for all clients and will assist the fitness professional in developing customized fitness programs to enhance a client’s well-being

static posture

The positioning of the musculoskeletal system while the body is motionless.

dynamic posture

Alignment of the body while in motion.

optimal movement

Moving in a biomechanically efficient manner that maximizes muscle recruitment and minimizes risk of injury.

movement impairments

Abnormal movement patterns that can indicate possible muscle imbalances or mobility limitation.

movement assessment

An assessment of a client’s movement patterns and postural alignment during movement or activity; also known as a dynamic postural assessment.

muscle imbalance

When muscles on each side of a joint have altered length-tension relationships.

mobility

Optimal flexibility and joint range of motion; ability to move freely.

performance assessment

Assessments used to measure overall strength, muscular endurance, power, and agility.

optimal posture

allows for an individual’s body to be aligned in a manner that decreases stress on bodily tissues and joints, whether in seated, standing, or lying positions.

overactive

when a muscle is in a state of elevated neural activity (compared to its antagonist muscle), which causes the muscle to be held in a chronic state of contraction

underactive

when a muscle is it is in a state of inhibited neural drive (compared to its antagonist muscle).

pes planis

Collapsed arch of the foot; also known as flat feet.

static postural assessment

An assessment that provides insight to deviations from optimal alignment of the body in a standing posture.

kinetic chain checkpoints

The five areas of the body that are monitored during movement assessments and exercise: foot/ankle, knees, lumbo-pelvic-hip complex, shoulders, and head.

anterior pelvic tilt

An excessive forward rotation of the pelvis that results in greater lumbar lordosis.

knee valgus

Knees collapse inward (knock knees) due to hip adduction and internal rotation; also known as medial knee displacement and genu valgum.

knee varus

Knees bow outward (bowlegged); also known as genu varum.

anterior pelvic tilt

overactive hip flexors from prolonged sitting may cause an

lumbar extension

anterior pelvic tilt can cause

1. Feet and ankles

2. Knees

3. Lumbo-pelvic-hip complex (LPHC)

4. Shoulders

   1. Head and neck

the kinetic chain checkpoints include

1. Feet/ankles: Straight and parallel; not flattened or externally rotated

2. Knees: In line with toes; not in knee valgus (knock-kneed) or knee varus (bowlegged)

3. LPHC: Level pelvis; not rotated or hiked on one side

4. Shoulders: Level; not elevated or rounded

5. Head: Neutral position; not forward, tilted or rotated

anterior view includes

1. Feet/ankles: Leg vertical at right angle to sole of foot

2. Knees: Neutral position; not flexed or hyperextended

3. LPHC: Pelvis and lumbar spine in neutral position; not anteriorly (lumbar extension) or posteriorly tilted (lumbar flexion)

4. Shoulders: Shoulders aligned with ears; not excessively rounded

5. Head: Neutral position; not “jutting” forward

lateral view includes

1. Foot/ankle: Heels are straight and parallel; Achilles tendon is vertical; calcaneus (heel bone) not excessively everted; weight is equally balanced between right and left sides

2. Knees: Neutral position, not in valgus or varus

3. LPHC: Pelvis is level; not rotated or hiked on one side

4. Shoulders/scapulae: Level; not elevated or protracted

5. Head: Neutral position; neither tilted nor rotated

posterior view includes

presentation of a forward head (head juts forward) and protracted (rounded) shoulders in static posture

typically be related to dysfunction of the muscles that surround the shoulder and neck areas and predictable patterns of muscle imbalance.

the pes planus distortion syndrome (developed by NASM) and the lower and upper crossed syndromes described by Janda.

The three postural distortion patterns to be assessed during a static postural assessment include

pes planus distortion syndrome

Postural syndrome characterized by flat feet, knee valgus, and adducted and internally rotated hips.

lower crossed syndrome

Postural syndrome characterized by anterior pelvic tilt and excessive lordosis of the lumbar spine.

lordotic/lordosis

The normal curvature of the cervical and lumbar spine regions, creating a concave portion of the spine.

upper crossed syndrome

Postural syndrome characterized by a forward head and protracted shoulders.

ankle joints have a collapsed arch (pes planus), knee joints are valgus and interally rotated, and hip joints are adducted and internally rotated.

static position for pes planus distortion syndrome

gastrocnemius and soleus, adductor complex, and hip flexors

potential overactive muscle imbalances for pes planus distortion syndrome

anterior and posterior tibialis and gluteus maximus and medius

potential underactive muscles for pes planus distortion syndrome

valgus

knees in

varus

knees out

pes planus distortion syndrome

what syndrome is this?

lower crossed syndrome

what syndrome is this?

hip joints are flexed, pelvis has an anterior pelvic tilt, and lumbar spine has excessive lordosis (extension)

static position for lower crossed syndrome

hip flexors and lumbar extension

potential overactive muscles for lower crossed syndrome

gluteus maximus and medius, hamstrings comples, and abdominals

potential underactive muscles for lower crossed syndrome

upper crossed syndrome

what syndrome is this?

thoracic spine has excessive kyphosis (hunchback, flexed), shoulders are protracted (rounded forward) and internally rotated, and head and neck is jutted forward

static position for upper crossed syndrome

pectoralis major and minor, levator scapula and sternocleidomastoid, upper trapezius

potential overactive muscle imbalance for upper crossed syndrome

middle and lower trapezius, and deep cervical flexors

potential underactive muscle imbalances for upper crossed syndrome

basic functions, such as squatting, balancing, pushing, and pulling.

Movement observations should relate to

Overhead squat assessment (OHSA)

A movement assessment designed to assess dynamic posture, core stability, and neuromuscular control of the whole body during a squatting motion.

dynamic posture, core stability, and neuromuscular control

The overhead squat is designed to assess

knee valgus and limited ankle mobility

observational screening during the overhead squat is a valid method to identify movement impairments, such as

feet shoulder-width

OHSA starting position: The client stands on a flat, stable surface with the _ apart and pointing straight ahead.

neutral

OHSA Starting Position: The foot and ankle complex should be in a _ position.

foot and ankle

OHSA Starting Position: Ideally, the assessment should be performed with the shoes off to better view the client’s_ complex.

elbows fully extended.

OHSA Starting Position: The client should raise their arms completely overhead with their _

femur parallel to the ground

OHSA movement: The client should squat to a depth that brings the _ (approximately chair height) and then return to the starting position. The squat depth can be reduced if the client has discomfort or is incapable of performing a squat to this depth.

five repetitions

OHSA movement: The client will repeat the movement for approximately _, while the fitness professional views them from both the anterior and lateral vantage points.

• Gastrocnemius/soleus (calves)

• Hamstrings complex

during OHSA, if the foot and ankle turn out, what can be overactive?

• Anterior and posterior tibialis (shin muscles)

• Gluteus maximus and medius

during OHSA, if the foot and ankle turn out, what can be underactive?

• Tensor fascia latae (TFL)(muscle near front of hip)

• Adductor complex (inner thigh muscles)

during OHSA, if the knee is valgus, what can be overactive?

• Gluteus maximus and medius

  • Anterior and posterior tibialis

during OHSA, if the knee is valgus, what can be underactive?

• Gluteus maximus

• Hamstrings complex

• Abdominals

during OHSA, if the LPHC lower back arches, what can be underactive?

• Hip flexors (rectus femoris, psoas, TFL)

• Lumbar extensors (low-back muscles)

• Latissimus dorsi (large back muscle)

during OHSA, if the LPHC lower back arches, what can be overactive?

• Hip flexors

• Gastrocnemius/soleus

• Rectus abdominis and external obliques (superficial abdominal muscles)

during OHSA, if the LPHC has excessive forward trunk lean, what can be overactive?

• Gluteus maximus

• Hamstrings complex

• Lumbar extensors

during OHSA, if the LPHC has excessive forward trunk lean, what can be underactive?

• Middle and lower trapezius (mid-back muscle)

• Rhomboids (muscles near shoulder blades)

• Posterior deltoids (back of shoulder muscles)

• Portions of the rotator cuff (small muscles that stabilize the shoulder)

during OHSA, if the LPHC and shoulders have the arms fall forward, what can be underactive?

• Latissimus dorsi

• Pectoralis major and minor (chest muscles)

  • Teres major (posterior shoulder muscle)

during OHSA, if the LPHC and shoulders have the arms fall forward, what can be overactive?

single-leg squat assessment

A movement assessment that assesses dynamic posture, lower-extremity strength, balance, and overall coordination in a single-limb stance.

6 in. off the floor.; a neutral position and pointed straight ahead.

in the Single-Leg Squat Starting Position, The client stands on a flat, stable surface, hands on the hips, and eyes focused forward. The client lifts one foot approximately The stance foot, ankle and knee, and the LPHC should be in _

five

during the Single-Leg Squat Movement, The client squats as deep as possible (while maintaining balance) and returns to the starting position. The depth of the single-leg squat will be client dependent and will likely vary across populations. The client performs up to how many reps before switching sides?

• Tensor fascia latae (TFL)

  • Adductor complex

during a Single-Leg Squat Assessment, if the knee caves inward (valgus), what muscle can be overactive?

• Gluteus maximus and medius

  • Anterior and posterior tibialis

during a Single-Leg Squat Assessment, if the knee caves inward (valgus), what muscle can be underactive?

pushing assessment

An assessment that challenges the upper extremities and trunk during a pushing movement to identify movement impairments and potential muscle imbalances.

narrow, split stance with the toes pointing forward; 10 repetitions.

during a Pushing Assessment Starting Position, The client should stand in a _ and handles in each hand.

The fitness professional should choose a resistance that will challenge (but not exhaust) the client while executing _

• Option 1: The client stands in a wider split stance. This testing position still assesses the upper extremity and cervical spine and head, but it decreases the challenge to the LPHC and the client’s balance.

• Option 2: The client performs a pushing movement seated in a machine.

modifications for push assessment?

a slow repetition tempo

during a Pushing Assessment Movement,

The fitness professional should instruct the client to push the handles away from their body and return to the starting position.

The client should use _

The client should perform five repetitions in a split stance, switch legs, and then perform five additional repetitions.

• Hip flexors (rectus femoris, psoas, TFL)

• Lumbar extensors

in a Pushing Assessment, if the LHPC lower back arches, these muscles can be overactive

• Gluteus maximus

• Hamstrings complex

• Abdominals

in a Pushing Assessment, if the LHPC lower back arches, these muscles can be underactive

• Levator scapulae (posterior neck muscles)

• Upper trapezius

in a Pushing Assessment, if the shoulder has scapular elevation, these muscles can be overactive

• Deep cervical flexors (deep neck stabilizer muscles)

in a Pushing Assessment, if the shoulder has scapular elevation, these muscles can be underactive

pulling assessment

An assessment that challenges the upper extremities and trunk during a pulling movement to identify movement impairments and potential muscle imbalances.

narrow, split stance with toes pointing forward; 10 repetitions.

during the Pulling Assessment Start,

The client should stand in a _ and handles in each hand.

The fitness professional should choose a resistance that will challenge (but not exhaust) the client while executing _

• Option 1: The client stands in a wider split stance to increase their base of support. This testing position still assesses the upper extremity and cervical spine and head, but it decreases the challenge to the LPHC and the client’s balance.

• Option 2: The client performs a pulling movement seated in a machine.

modification for pulling assessment

a slow repetition tempo.

during a Pulling Assessment Movement,

The client should pull the handle toward their body and return to the starting position.

The client should use _

The client should perform five repetitions in a split stance, switch legs, then perform five additional repetitions.

• Hip flexors (rectus femoris, psoas, TFL)

• Lumbar extensors

during the Pulling Assessment, if the LPHC lower back arches, these muscles can be overactive

• Gluteus maximus

• Hamstrings complex

• Abdominals

during the Pulling Assessment, if the LPHC lower back arches, these muscles can be underactive

• Levator scapula

• Upper trapezius

during the Pulling Assessment, if the shoulder has scapular elevation, these muscles can be overactive

• Lower trapezius

during the Pulling Assessment, if the shoulder has scapular elevation, these muscles can be underactive