Muscle Strength Assessment- Practice

Disciplina: Exercise and Health I

Turma 1/Turma 2

29 November 2013
Outubro 2010

WORKING PLAN:
1. Read and study the theoretical contents available in e_learning
2. Each group maintains the two samples (from other classes) that will be measured,
while the remaining elements will be the evaluators
3. All students should come to class properly equipped
4. Perform for each sample, the Muscle Strength Assessment Protocol (3 parts)
5. Prepare the Report # 04 - Muscle Strength Assessment (pp 5-6). It should contain
the following items: Identification of group and elements; Objectives of the class;
importance of the lesson in the context Exercise and Health; Presentation of
results; Discussion of the results, Main Conclusions; Justification of the
Advantages and Disadvantages of the method (s) use; Response to 2 questions.

It will be delivered on 6 December (up to 17 h in the secretariat).

Bom Trabalho.
Document

page

Part A- Endurance Strength Assessment Protocol

.. 2

Part B- Maximum Strength Assessment Protocol

.. 3

Part C- Muscular Performance Assessment Protocol

.. 4

Report#04

.. 5-6

Part A- Endurance Strength Assessment Protocol

(identify the main muscles evaluated)

The individual makes a quick general warming.

1- Sit up (60 sec)

-

Starting Position: Lie on a carpeted or cushioned floor with your knees bent at approximately right
angles, with feet flat on the ground. Your hands should be resting on your thighs.

Technique: Squeeze your stomach, push your back flat and raise high enough for your hands to
slide along your thighs to touch the tops of your knees. Don't pull with you neck or head and keep
your lower back on the floor. Then return to the starting position

Count how many you can do in one minute

(http://www.topendsports.com/)

Muscles_______________________
______________________________
_______________________
Sample 1
n Rep

________

Rating _________________

Golding, et al. (1986). The Y's way to physical fitness (3rd ed.)

2- Push-up
-

A standard push up begins with the hands and toes touching the floor, the body and legs in a
straight line, feet slightly apart, the arms at shoulder width apart, extended and at a right angles to
the body. Note: the female push-up technique is with the knees resting on the ground

Keeping the back and knees straight, the subject lowers the body to a predetermined point, to
touch some other object, or until there is a 90-degree angle at the elbows, then returns back to the
starting position with the arms extended.

This action is repeated, and test continues until exhaustion.

(http://www.topendsports.com/)

Golding, et al. (1986). The Y's way to physical fitness (3rd ed.)

Muscles_____________________________________________________________________________________
_________________________________________________________________________________________
Sample 1
n Rep ________ Rating _________________
2

Part B- Maximum Strength Assessment Protocol

Supine

Lat putt- down

Leg extension

Leg curl

1- Predictive 1RM
The individual makes a soft warming with the bar or dumbbells.
Test 1-10 Rep
1. Choose a weight that you think you could do 1-10 rep.
2. If you did more than 10 repetitions, repeat steps 1 after at least 3 minutes rest.
3. Record your results (weight and n rep.)
4. Calculate 1RM using equation test (see theoretical class)
Exercise

Sample 1

Supine

n Rep ________ Weight ________

Muscles involved:_____________________________

Lat putt-down
Muscles involved:_____________________________

Leg extension
Muscles involved:_____________________________

Leg curl
Muscles involved:_____________________________

1RM______
n Rep ________ Weight ________
1RM______
n Rep ________ Weight ________
1RM______
n Rep ________ Weight ________
1RM______

Prediction Equations
From the results obtained in test 1-10 Rep, estimate 1 RM, using the equations Brycki (1993), Epley
(1985), Lander (1985) and Mayhew(1992) (see theoretical class)

2- Direct Determination 1 RM
1. The subject should warm-up by completing a number of 5-10 rep with 40%-60% of maximal predict
2. After 1 min of rest, select an initial weight (60%-80% of maximal predict). If the load is displaced,
rest 3-5 min before the next increase.
3. Resistance is progressively increased by 2.5 to 20 kg until the subject cannot complete one
repetition.
4. Please try to do only at 3- 5 trials , because of fatigue effects
5. All repetitions should be performed at the same speed of movement and range of motion to instill
consistency between trials.
6. The final weight lifted successfully is recorded as the absolute 1RM.
7. Attention to the importance of familiarization with the equipment and procedure on the part of the
samples, as well as their motivation

Exercise

Sample 1
Trial 1 Weight _________ n Rep_________
Trial 2 Weight _________ n Rep_________

Supine

Trial 3 Weight _________ n Rep_________

Trial 4 Weight _________ n Rep_________
Trial 5 Weight _________ n Rep_________

1RM___________
Trial 1 Weight _________ n Rep_________
Trial 2 Weight _________ n Rep_________

Lat puttdown

Trial 3 Weight _________ n Rep_________

Trial 4 Weight _________ n Rep_________
Trial 5 Weight _________ n Rep_________

1RM___________
Trial 1 Weight _________ n Rep_________
Trial 2 Weight _________ n Rep_________

Leg
extension

Trial 3 Weight _________ n Rep_________

Trial 4 Weight _________ n Rep_________
Trial 5 Weight _________ n Rep_________

1RM___________
Trial 1 Weight _________ n Rep_________
Trial 2 Weight _________ n Rep_________

Leg curl

Trial 3 Weight _________ n Rep_________

Trial 4 Weight _________ n Rep_________
Trial 5 Weight _________ n Rep_________

1RM___________

Part C- Muscular Performance Assessment Protocol (identify the main muscles evaluated)
1- Flexion of arms with elastics
1. The individual is placed in a position anatomical reference.
2. Put the rubber band under the feet and holding with the hands the ends of the same in order to
perform the arms flexion (biceps predominantly) to shoulder level.
3. Keep elbows close to the body, back aligned and in neutral position, and shoulders should be
stabilized
4. Choose the resistance of the rubber band so that the individual can perform 15-20 reps, 3 sets
with constant speed. Rest 10 seconds. Record the results and observations (signs of effort, body misalignment)

Sample 1

Rubber band colour_________________________

Muscles____________________________________________
1S______ rep.

2S_______rep.

3S_______rep.

OBERVATIONS
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
_____________________________________________________________________________
______________________________________________________________________________

2- Reverse Bridge
1. The individual is placed in a supine position with the heels up on the ball and legs
0
extended. Your arms should be flat on the floor and abductees about the 40 to
ensure balance on the move.
2. The movement begins with contraction of the gluteus leading to elevation of the hips.
3. Align ankles, knees and hips. Hold for 10 seconds.
4. Then return to the position of point 1.
5. Perform 12-15 repetitions maximum of 3 sets. Rest interval 10 seconds. Record the
results and observations (signs of effort, body misalignment)
Sample 1
1S______ rep.

2S_______rep.

3S_______rep.

OBSERVATIONS
_______________________________________________________________________________
_______________________________________________________________________________
_______________________________________________________________________________
_______________________________________________________________________________

Report #04 Muscle Strength Assessment

Turma ____ Grupo ____

Realization Date ____/____/____

Delivery Date ____/____/____

n_______ __________________ n________ __________________ n________ ______________

1. Objectives of the class

______________________________________________________________________________________________
______________________________________________________________________________________________
______________________________________________________________________________________________
______________________________________________________________________________________________
2.
_ Importance of the lesson in the context Exercise and Health
______________________________________________________________________________________________
______________________________________________________________________________________________
______________________________________________________________________________________________
______________________________________________________________________________________________
______________________________________________________________________________________________
_3. Presentation of Results
- Attach the completed tables in the classroom
- Fill in the table below summarizing the values of 1RM
Sample 1
Exercise __________________________
Muscles ___________________________
Prediction
Test 1-10 rep

1RM________

Test 12-15 rep

1RM________

Equations
(Brycki,1993)

1RM________

(Epley,1985)

1RM________

(Lander,1985)

1RM________

(Mayhew,1992)

1RM________

Direct Determination

1RM________

4. Discussion of Results
For each sample
a) Compare the values of 1RM obtained in different methods
b) Main conclusion about the strength of muscle groups involved in the protocols
c) Relate the performance achieved in Muscle Strength Assessment with the postural evaluation performed
in the previous report

Sample 1
a)
______________________________________________________________________________________________
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______________________________________________________________________________________________
b)_____________________________________________________________________________________________
______________________________________________________________________________________________
______________________________________________________________________________________________
______________________________________________________________________________________________
c)_____________________________________________________________________________________________
______________________________________________________________________________________________
______________________________________________________________________________________________
______________________________________________________________________________________________
5. Indicate 2 Advantages and 2 Disadvantages of the method(s) direct and Predictive used in protocol
______________________________________________________________________________________________
______________________________________________________________________________________________
______________________________________________________________________________________________
______________________________________________________________________________________________
______________________________________________________________________________________________
______________________________________________________________________________________________
______________________________________________________________________________________________
6. Questions
6.1 Explain why the muscular strength training in Health and Exercise does not general include explosive strength
work?
______________________________________________________________________________________________
______________________________________________________________________________________________
______________________________________________________________________________________________
______________________________________________________________________________________________
______________________________________________________________________________________________
6.2 When it is not possible to assess 1RM and there are no reference tables in muscle performance, how muscle
strength evaluation is performed? Give 1 example.
______________________________________________________________________________________________
______________________________________________________________________________________________
______________________________________________________________________________________________
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