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Strength Assessment

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Transcript

  • 1. Strength Assessment
  • 2.
    • Aspects of fitness level
      • Strength
      • Power
      • Cardiovascular endurance
    • Assessment
      • Identifies strengths and weaknesses
      • Develop goals
      • Track progress
  • 3. Setting Goals
    • Provide motivation
    • Specific
    • Realistic and attainable
    • Short term and long term
  • 4. Assessing Strength
    • Goals determine measures
    • Self Assessment
      • Simplest, no one exact way of doing so
      • Examine where you are now compared to where you were before
      • Identify why you need additional strength
      • Need recognition allows for changes
  • 5. 1 Repetition Maximum (1RM)
    • Most widely used methods
    • Maximal amount of weight a person can lift once
    • Determines a baseline for loads and intensities
    • Upper Body  Bench Press
    • Lower Body  Back Squat
    • Muscular Power  Power Clean
  • 6. 1RM
    • Warm-up (low resistance – 5-10 reps)
    • Rest (1 min.)
    • Warm-up: increase ~5-10% (3-5 reps)
    • Rest (2 min.)
    • Warm-up: increase ~5-10% (2-3 reps)
    • Rest (2-4 min.)
    • Perform: increase ~5-10% (1 rep)
      • -Success: repeat starting at #6
      • -Fail: repeat starting at #6, BUT decrease load
  • 7. 1 RM
    • Try to succeed within 5 sets after warm-up
    • Utilize proper technique and rest intervals
    • 1 RM may be too strenuous
      • Estimated 1 RM is used instead
        • Use of predictive equations and tables
          • Ex: wt X reps X .0333 + wt
        • Not as accurate, but effective and more safe
  • 8. Anthropometric Measurements
    • Scientific method of measuring the body
    • Girth measurements and body fat %ages
      • Girth
        • Use flexible tape measure to measure circumferences of large muscle groups
      • Body fat
        • Underwater weighing (standard) or skinfold calipers used quite frequently
  • 9. Computerized Methods
    • Precisely measure strength in many positions
    • Electromyography (EMG): measures electrical signals in body
      • Strength increases EMG increases
    • Isokinetic Dynometer: measures force of push or pull
      • Computer analyzes data
      • Adjust for different degrees of ROM
      • Used predominately in rehab
  • 10. Assessing Power
    • Power relates to explosiveness
      • Being able to move a weight as quickly as possible
    • Can utilize 1 RM protocol using the Olympic lifts
      • Ballistic lifts
  • 11. Vertical Jump
    • Lower body power
    • 2 different methods: Vertec & wall/chalk
      • Want to jump as high as possible
    • Find reach
    • Stand below Vertec or 6” from wall
    • Jump displace vanes or tap wall leaving chalk mark
    • Perform 3 times, take best jump
    • Vertical= Jump height – Reach
      • -compare to groups or norms
  • 12. Margari-Kalaman Stair Sprint Test
    • Lower body power
    • Timing system, 20 feet of runway, 9 steps
    • Run towards stairs
    • Leaps to step 3, start time, leaps to step 6, leaps to step 9, stop time
      • (Power) P= (w X h)/t
      • W= weight in kg
      • H= vertical height from step 3 to step 9
      • T= time between steps 3 and 9