For this laboratory I would like to focus on some assessment tools that can allow us to greatly enhance our prescription of exercise. There are a multitude of assessments that can be utilized in fitness and wellness to assess function. We have discussed several throughout this course and recently you learned about some in this unit’s lecture. In this lab activity I would like to direct you to some resources outside the course that I have used to better understand and choose assessments. I would also like to give you some practice in interpreting assessments and using their data to make evidence based recommendations for exercise.
To complete this lab, you will basically work through this document, completing the activities and providing responses in the appropriate areas. When complete, you will upload this document to the assignment dropbox for this week.
Upper Cross Syndrome – Static Posture Assessment and Exercise Prescription
Please start by learning more about this posture. When we consider static posture issues we attempt to determine:
- if muscles are tight, pulling structures out of alignment,
- muscles are weak, allowing structures to go out of alignment,
- both!
Here is an article from Healthline on upper cross(ed) syndrome. Healthline is not a peer reviewed source, however, I like their articles because they typically have numerous citations and links to their sources. Based on what you have read, what are two exercises you might utilize in a client with this posturing? In the box below, list two exercises, the structure(s) targeted by each exercise and the goal of the exercise. For example: Hamstring curl; Semitendinosus, Semimembranosus, Biceps Femoris; strengthen the hamstring muscles.
- Self-stretching exercise: Rhomboid, Uppert Trapezus; reduce pain level in the neck and shoulders, increase body temperature
- Selective neck exercise: Deep flexor muscles; improve the posture in a neck-shoulder area; enhance deep flexor muscles’ strength and endurance.
Overhead Squat Assessment – Dynamic Posture Assessment and Exercise Prescription
Dynamic (moving) assessments of posture allow us to learn some more about the body and areas of deficiency. I briefly introduced the Overhead Squat Assessment in this week’s presentation. You can learn more about it at the Fitness Trainer Academy website. There are numerous videos on performing this assessment on the web, but here is one of the better ones, it’s from Axiom Fitness Academy. Feel free to check the web for more information on this assessment. I have also posted a NASMOverhead Squat Solutions Table for your information and as a resource for the questions below.
Your activity for the Overhead Squat Assessment is to watch someone (or yourself in a mirror) do an overhead squat assessment and identify a Compensation (alteration in normal movement pattern). In the box below:
- describe the compensation,
- identify what muscles may be involved and if they are underactive or overactive,
- provide two exercises that you might recommend and the goals of these exercises (i.e. lengthen the tight muscle).
The compensation I have noticed was that the person’s knees involuntarily moved inward during the overhead squat.
It is probable that in that particular case, overactive muscles were adductor complex, bicep femoris, tensor fascia latae, vastus lateralis and lateral gastrocnemius. Described alteration might also be the evidence of gluteus medius/maximus, vastus medialis oblique, medial hamstring and medial gastrocnemius being potentially underactive.
I would recommend this person to try side planks and elevated pistol squats. Side planks are essential for strengthening the core of the body, which will consequently affect a person’s weight transfer abilities. Elevated pistol squats are a little bit more complex to perform as it requires the use of special equipment, but this exercise can provide a great stimulation of glutes and abductors contributing to the better overall control of the knee.
There are many other tests that can be used to help identify targetable issues in a population. You should choose assessments that make sense for your client’s skills, abilities and performance goals. One test that is helpful for your more advanced/fit clients is the single leg squat test. Like the Overhead squat, it tests strength and coordination in a variety of lower extremity muscles. For a quick introduction to the single leg squat check out Dr. Abelson’s video. If you want to learn about this assessment in greater detail take a look at the information and videos on the No Regrets Personal Training page in regards to the single leg squat test there is lots of great information about this test and some of the compensations.
Here are several tests that I have found to be useful, the last two have multiple tests. Keeping your target population in mind, check out some of the tests that you think would provide useful information for your potential client base.
- Sprint fatigue test
- Squat test
- Running/walking tests
- Other tests – Topend Sports Fitness Testing
Finally, at the start of this course, you identified a target population. In the text box below, describe this population once again. Also, please answer the following questions:
- What compensation would your client be most likely to show in the Overhead Squat? Why do you think this is the case?
- From the tests above (remember the last link has lots of tests!), what test would you choose for your target population? Feel free to list one or two. Why did you choose this test for your population? What information would the test provide in relation to your client’s anatomy and physiology?
As my target population, I have chosen young adults (age of 18-35) and older adults (older than 55). I think that the members of the first category might be most likely to show minor alterations that include slightly imbalanced weight shifting and pelvic tilting. This might be the case due to inactive and sedentary life-style many adults nowadays lead while taking university classes or doing office job. At the same time, older adults can experience compensation that manifests itself in their feet, flattening and turning out during the exercise. Both of these alterations can be a sign of the deterioration of dorsiflexion ability which occurs naturally with ageing.
Given the fact that I have chosen people of the wide age range, I consider it crucial to pick the test, which can suit every one of them – the running test. Depending on the age category that is being tested, I can adjust the duration of the distance, making the passing of the test possible for the older adults. Another great advantage of this type of analysis is the fact that no advanced equipment is needed. The results of the running test will indicate the state of aerobic function and cardio of a person.
I would also like to try the handgrip strength test as the conduction of such test also does not appear to present any difficulties and is applicable to all age groups. The purpose of this test is to measure the physical strength of an individual. Combined with the running test handgrip strength test can provide strong evidence of a person’s fitness.
Once you have answered the questions above, you are done! You can submit this document directly to the Lab Assignment Dropbox for this week. Please let me know if you have any questions.