Strength Assessment
<ul><li>Aspects of fitness level </li></ul><ul><ul><li>Strength </li></ul></ul><ul><ul><li>Power </li></ul></ul><ul><ul><l...
Setting Goals <ul><li>Provide motivation </li></ul><ul><li>Specific </li></ul><ul><li>Realistic and attainable </li></ul><...
Assessing Strength <ul><li>Goals determine measures </li></ul><ul><li>Self Assessment </li></ul><ul><ul><li>Simplest, no o...
1 Repetition Maximum (1RM) <ul><li>Most widely used methods </li></ul><ul><li>Maximal amount of weight a person can lift o...
1RM <ul><li>Warm-up (low resistance – 5-10 reps) </li></ul><ul><li>Rest (1 min.) </li></ul><ul><li>Warm-up: increase ~5-10...
1 RM <ul><li>Try to succeed within 5 sets after warm-up </li></ul><ul><li>Utilize proper technique and rest intervals </li...
Anthropometric Measurements <ul><li>Scientific method of measuring the body </li></ul><ul><li>Girth measurements and body ...
Computerized Methods <ul><li>Precisely measure strength in many positions </li></ul><ul><li>Electromyography (EMG): measur...
Assessing Power <ul><li>Power relates to explosiveness </li></ul><ul><ul><li>Being able to move a weight as quickly as pos...
Vertical Jump <ul><li>Lower body power </li></ul><ul><li>2 different methods: Vertec & wall/chalk </li></ul><ul><ul><li>Wa...
Margari-Kalaman Stair Sprint Test <ul><li>Lower body power </li></ul><ul><li>Timing system, 20 feet of runway, 9 steps </l...
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Strength Assessment

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Strength Assessment

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