Exercise Testing & ExRx

Team banana

FlexibilityThe 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

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

Dynamic StretchingWhat 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.

Dynamic StretchingBenefits

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

Dynamic StretchingExample Routine

1) High knees2) Butt kickers3) Leg swings4) Lunges5) Torso Twists6) Arm Circles7) Jumping Jacks

Dynamic StretchingACSM 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 MotionJoint Motion Degre

eMotion Degree

Cervical Spine

FlexionRotation

??

ExtensionLateral Flexion

??

Glenohumeral

FlexionExternal RotationAbduction

???

ExtensionInternal Rotation

??

Elbow Flexion ? Extension ?

Radioulnar Pronation ? Supination ?

Wrist FlexionUlnar Deviation

??

ExtensionRadial Deviation

??

Hip FlexionInternal RotationAbduction

???

ExtensionExternal Rotation

??

Knee Flexion ? Extension ?

Ankle Dorsiflexion ? Plantar Flexsion

?

Normal Range of MotionJoint Motion Degre

eMotion Degree

Cervical Spine

FlexionRotation

6080

ExtensionLateral Flexion

7545

Glenohumeral

FlexionExternal RotationAbduction

17090170

ExtensionInternal Rotation

5070

Elbow Flexion 145 Extension 0

Radioulnar Pronation 80 Supination 90

Wrist FlexionUlnar Deviation

7030

ExtensionRadial Deviation

6020

Hip FlexionInternal RotationAbduction

1103545

ExtensionExternal Rotation

3045

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

Muscle Contractions• Isotonic

• 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

Muscle EnduranceWhat is Muscle endurance?

Muscular Endurance- one ability to perform many repetitions with sub-maximal 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.

Muscular EnduranceHow 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

Muscular EnduranceExamples of Exercise routines

SquatsBench PressDead liftRowsBarbell CurlsTri-cep pull downsDipsLungesRows

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

• Circuit

• Pyramid

• Super-Set

• Push-Pull

• Negatives

• Pre-Exhaustion

• Plyometric

• Suicides

• 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

• Athletic

• Fitness competitions

• Personal goals

• Body building

• Overall strength increase