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Muscular strength can be defined as the maximal amount of force that ean be generated by a muscle during a specific movem nt pal ral everyday example for muscular strength Aw would be carrying in groceries. For instance, carrying a gallon of milk will require more muscular strength than carrying a loaf of bread, Muscular power can be defined as the rate at which a person performs work; therefore, it is how quickly a person is able to generate force is short period of time. An everyday example of ‘muscular power is heavy gardening, such as shoveling; a person will have to generate a ot of force ina short period of time to drive the shovel into the ground effectively. Muscular endurance is the ability of muscle or muscle group to exert force consistently and repetitively over a period of time. An example of muscular endurance in everyday life is walking up multiple fights of stairs. The longer a person is walking up stairs, the ‘more fatigued their muscles will feel, specifically the quadricep and hamstring muscles of the thigh. A person with greater muscular endurance will be able to walk up more stairs with a later onset of muscular fatigue. Lastly, flexibility is defined as the ability ofa joint to move through a range of motion. Some factors that can affect a person's flexibility are musele elasticity, muscle length, joint structure, as well as age and gender. An everyday example of flexibility would be bending over to pick up an object. It is important to continue to improve flexibility with age because it can help reduce risk of injury as well as help improve balance and stability “Musculoskeletal fitness is assessed to understand a person’s muscular capabilities as well as their flexibility. 1 is important to understand these components because it will help to better apply individualized programs to fit a person’s goals both athletically and generally to promote a healthier lifestyle. By assessing musculoskeletal fimess quantitatively, the data collected ean be compared to the ‘normative data for that individual’s age and sex. As mentioned prior, with the assessment of \dividualized exercise prescriptions can be formed to best satisfy the goals of musculoskeletal fitnes: the client to promote healthy living. By improving musculoskeletal fitness, an individual also decreases their risk for sarcopenia (degeneration of muscle mass), osteoporosis (loss of bone mineral density), and‘musculoskeletal injury. Musculoskeletal fitness is also important for improving metabolism, proved glucose tolerance, controlling weight, and enhancing the ability to complete activities of daily living. Data Name: Madalyn Moore Age: 21 Sex: Female Height: 71" Weight: 175 Ibs Current resistance training: mandatory lifts for basketball 3 days/week in | hour sessions (arms, full body, legs). Little rest period provided to induce an aerobic component to the stance 1 ining session. Test Type Date of ‘Test Measured Fitness Component Test Score Interpretation of Score Confidence in Accuracy of ‘Test Result Grip Str Test asie2 Mascular Power/Strength Sum of Left and Right hands: 78kg Above average for age and sex (Table 5.1) Low: The administrator did not properly adjust the hand ‘grip dynamometer, so I was able to grip the deviee further than my second joint, thus allowing me to apply more strength. Grip Strength, Test ann Muscular Power/Strength Sum of Left Above average for age and sex (Table 5.1) High: Administrator followed the protocol and adjusted my grip so that my second joint was bent over over the handle of the dynamometer. I was also reminded to keep my arm at 290 degree angle Grip Strength Test ania Muscular Power/Strength Sum of Left and Right, hands: 70.1kg, Above average for age and sex (lable 5.1) High: Relatively simitar score to a test done the same day by a different administrator, Protocol was followed, so my arm was at 290 degree angle, arms were altemated to allow for rest, and the device was adjusted properly to my hhand size Grip Strength Test 4/922 Muscular Power/Strength Sum of Left and Right hands: 64.9kg, Average for age and sex (Table 5.1) Moderate: | did not squeeze the dynamometer very long. before my administrator had ime stop, So my scores were Tower in comparison to the other tests, [also do not believe I putin my full effort into this test.Test Type Date of Test Measured Component ‘Test Score Interpretation of Score Confidence in Accuracy of “Test Result Test ania Muscular Power/Strength and Right hands: 69.5kg Above average for age and sex (Table 5.1) High: The dynamometer was properly adjusted to fit to the second joint of my hhand. I held the squeeze for 2-3 seconds with an arm bend of 90 degrees. ais 3 Muscular Endurance/Strength Repittions: 2 Very good for age and sex (Table 5.5) Moderate: The administrator ran the test well, and I used proper form for the protocol. However, because I wanted a higher score, | completed modified ppush ups on my knees rather than normal push ups, so the interpretation of my score is, not completely accurate because my score was being ‘compared to the normative data of females who were doing full push ups, Push Up Test (modified) ann Muscular Endurance/Strength Repititions: 20 Good for age and sex (Table 5.5) Moderate: I put in minimal effort to this test, Also, the interpretation of my score is inaccurate beeause I ‘completed modified push ups instead of full push ups. Push Up Test (modified) an Muscular Endurance/Strength Repettions: 28 Very good for ‘age and sex (Table 5.5) Moderately high: I putin full effort into this est and used proper form according to the protocol. However, completed the push ups on my knees so the interpretation of my score is not as accurate a it could hhave been if | had done the push ups normally Push Up Test (modified) angi Muscular Endurance/Strength Repettions: 20 Good for age and sex (Table 5.5) Moderate: Because I ‘completed this test after the YMCA bench press test ‘with minimal rest, I believe that my score is not as accurate as normal Talso completed modified push ups on my knees rather than normal push ups, so the interpretation of my score is, not completely accurate in ‘comparison to the norm dataTest Type Date of Test Heasured Fitness ‘Component ‘Test Score Interpretation of Score Confidence in Accuracy of Test Result Push Up Test (inoditied) anor Muscular Endurance/Strength Repettions: 0 Good for age and sex (Table 5.5) Moderate: My hands were placed shoulder width apart ‘and I was approximately a fist away from the Noor ‘upon each repetition, However, F completed the ush ups on my knces rather than normal push ups, so the interpretation of my seore is not completely accurate because my score was being compared to the normative data of females who were doing full push ups ‘One Minute Sit Up Test (Curl ups) 41si22 Muscular Endurance/Strength Repetitions: 44 Excellent for ‘age and sex (Table 34b) Moderate: Because the administrator had me complete a curl up test rather than a sit up test, using a metronome is a part of the protocol and I would continue ata pace of 40bpm ‘until fatigue. However, one ‘minute was used instead. Because there was only normative data for the one minute sit up test, my data is slightly inaccurate due to my completion of curl ups rather than sit ups One Minute Sit Up Test nz Muscular Endurance/Strength Repetitions: 38 Good for age and sex (Table 340) High: I touched my shoulders to the mat upon every repetition and made sure to keep my arms across my chest ‘One Minute Sit Up Test an Muscular Endurance/Strength Repetitions: 39 Good for age and sex (Table 346) High: I put in maximal cffort and followed the instructions of my administrator. Administrator ‘motivated me as the test continued and kept me updated on how much time wwas left One Minute Sit Up Test angi Muscular Endurance/Strength Repettions: 40 Good for age and sex (Table 34b) High: Test score was very similar to two other previous test scores. I followed protocol and also put in maximum effort for the one minute time limit,Test Type Date of Test Measured Fitness ‘Component Test Score Interpretation of Score Confidence in Accuracy of Test Result One Minute Sit Up Test ang Muscular Endurance/Strength Repettions: a2 Good for age and sex (Table 34b) High: Test score was similar to other test scores previously completed. | was motivated throughout the ‘entire test, $0 I was able to perform better inthe allotted ‘oftime, My rms were crossed against my chest the enti tnd my shoulders touched the floor upon every repetition YMCA Bench Press Test 4sr22 Muscular Endurance/Strength Repetitions: 21 (43Ib) Average for age and sex (Table 5.4) Moderate: I believe I could have put in more effort to this test, but I followed the protocol well and stayed with the metronome for the cetire duration of the test ‘The interpretation of my data willbe slightly inaccurate because protocol for a female states that a 35lb weight should be used. My data, in comparison to the normative data, will be skewed as a result of the absence of a 35Ib weight. YMCA Bench Press Test nie Muscular Endurance/Strength, Above average for age and sex (Table 5.4) Moderately high: I put in ‘maximal effort for this tes. My arms were atthe proper ‘width on the bar, and the bar touched my chest on each, repetition, However, the protocol was to use a 35Ib ‘weight, so comparing my score to the normative data was slightly inaccurate, YMCA Bench Press Test 41222 Muscular Endurance/Strength Repetitions: 18 451b) Below Average for age and sex (Table 5.4) ‘Moderately low: Completed this test last with minimal rest before, 0 I put in less effort than normal. Also, because the protocol for females wanted a 35Ib ‘weight, the interpretation of my score would be inaccurateTest Type Date of ‘Test Measured Fitness Component ‘Test Score Confidence in Accuracy of Test Result YMCA Bench Press Test ani9n2 Muscular Endurance/Strength Repetitions: 21 (45Ib) Average for age and sex (Table 5.4) Moderate: I stayed with the ‘metronome, kept my bands shoulder-width apart of the barbell, and touched the bar to my chest upon each repetition, However, the protocol was to use a 35Ib ‘Weight, so comparing my score to the normative data 8 slightly inaccurate. Sit-and-Reach Test 4122 Flexibility Highest ‘Trial: 39 em Very good for age and sex (Table 6.1) Low: My administrator did not subtract three centimeters from the distance collected for this test; therefore, my data was higher than it should be for my level of flexibility. Sitand-Reach Test anne Flexbility Highest ‘Trial: 35m Good for age and sex (Table 6.1) High: The administrator reminded me to warm up beforehand. My shoes were removed, fingertips perfectly overlapped, and I released a deep breathe upon reaching forward. Sit-and-Reach Test 422 Flexbility Highest Trial: 350m Good for age and sex (Table 6.1) High: [was able to warm up beforehand. I followed protocol exactly following the demonstration of my administrator. I held the reach for 2 seconds before releasing the stretch. Sitand-Reach Test anign2 Flexbility Highest ‘Trial: 35cm Good for age and sex (Table 6.1) High: Consistent test score with two of the previous tests ran on me, I followed ‘protocol (no shoes, fingertips overlapped, no bend in the knees). [also held the reach for 2 seconds before releasing the stretch. Sitand-Reach Test angr22 Flexbility Highest ‘Trial 37.5em Very good for ‘age and sex (Table 6.1) Low: My administrator did not subtract 3em from my score, I also did not choose to warin up prior to the test, ‘but my administrator did ‘give me the option to do so.Test Type | Date of | Measured Fitness | Test Score | Interpretation | Confidence in Accuracy of Test ‘Component of Score Test Result Shoulder | 4/522 Flexbitity | Rightarm: | Pass (both right | Moderately low: Did not Flexbility +5em tnd left arms) | warm up/steetch prior to this Test Left arm: test, 80 the flexibility of my +15¢m Jef arm was not as accurate as it could have been. There ‘could have also been error in measurement ~ may not hhave gone the straight line distance down the center. Shoulder | 4/12/22 Flexibility | Rightarm: | Pass (both right | Moderately high: Was given Flexibility Sem ‘and leftarms) | the chance to stretch out my Test Left arm: +2 shoulders, However, {had em to hold my left shoulder position for an extended period of time waiting for the administrator to measure the overlapped distance which caused me to decrease the distance of overlap between my top and bottom hands Shoulder | 4/12/22 Flexibility | Rightarm: | Pass (both right | High: I followed protocol Flexibility 4om ‘and leftarms) | accurately and was properly Test Left arm: +4 stretched beforchand. The om administrator was able to measure the test quickly ‘which allowed me less time to hold the position making it easier for me. Shoulder | 4/19/22 Flexibility | Right arm; | Pass (both right | High: Was warmed up prior Flexibility Sem and eft arms) | to the test, and administrator Test Left arm: +3 accurately measured the om distance overlapped ‘between my top and bottom hands for both the right arm test and left arm test. Shoulder | 4/19/22 Flexibility | Rightarm: | Pass (both right | Moderate: Chose to not Flexibility “40m and leftarms) | warm up prior to test, but Test Left arm: +2 was given the opportunity om by the administrator. Scores ‘were similar to other tests ‘completed prior, and ‘measurements are believed to have been done accurately.Test Type | Date of | Measured Fitness | Test Score | Interpretation | Confidence in Accuracy of Test ‘Component of Score Test Result Multiple | 4/12/22 | Muscular Strength | 3RM: 6018 | N/A Moderately low: Ido not Repetition think the machine was Maximum adjusted to my limb length, Te so the grip and push of the (Shoulder handles upward was more Press) difficult than if using dumbbells to assess the BRM. Falso did not ‘maximal effort into and did not receive the allotted amount of rest time between sets, Sourees Used in Background and Data Table 1. Provided in handbook Discussion of Test Results Based upon my current and previous resistance training experience, I believe that most of these tests assessed my muscular endurance and muscular strength accurately. For basketball, we are required to complete 30 pushups a day split into 3 sets of 10 esti Therefore, I believe that the push up test was able to accurately assess that I have made improvements in my muscular endurance. However, because there was no ‘modified push up normative data, the assessment ofthe push ups I completed would be slightly inaccurate, We also tran the core during lift sessions for basketball, s0 I believe thatthe one-minute sit up test was an accurate measure of my muscular endurance and strength of my core. I have not been required to bench for a long duration of time, so the YMCA bench press test was abnormal for me. I do believe that it was able to provide a Useful assessment for my muscular endurance and strength. However, because there was no 35Ib weight able to be used in the protocol for women, my data will be skewed in comparison to the normative data of those who ‘were lifting a 3SIb load, Because I had not participated in standard bench press in long time, and am currently completing 30 push ups a day, I believe thatthe push up test was a more accurate assessment of my upper body muscular stength and endurance. The flexibility tests were very limited assessments of overall flexibility. The sit and reach test only measured the flexibility ofthe lower back and hamstring muscles, but it did this, accurately as long as I stretched and warmed up beforehand, The shoulder flexibility test assessment was alsoapplicable to me, specifically, because in basketball, shoulder flexibility and scapular stability is an important component of several different aspects of the game, For the general population, I belicve that all the musculoskeletal tests ran would be accurate, The curate and time-efficient for the individual who had access to the YMCA bench press test would be a equipment, but for those who do not the push up tests an acurae alternative o assess muscular endurance For flexibility, I believe that the sit and reach test was a good assessment of lower back and hamstring flexibility and can help an administrator evaluate and develop a flexibility regimen for the lower body based on the data collected. Testing shoulder flexibility is also important for the general population because itis regularly used joint that is prone to injury due to its great range of motion. By assessing the flexbility of the shoulder joint, an administrator can help determine functional limitations and help improve range of motion by prescribing stretches to be completed two to three times per week. De Fitness Test: Easier Modification: Harder Modification: Hand Grip Test Use a different grip (more hand | Use a different grip (less hand covers handle) covering handle/fingertips only) One-Minute Bent Knee Situp | Half sit-ups Hold a weight Test Feet not held down Decline sit-ups Push-up Test On knees Weight applied on back Inclined One-handed Declined YMCA Bench Press No metronome Increase weight Lighter weight Closer grip Board press (decrease ROM) Sitand-Reach Test Knee bend, One foot instead of two on the Using one arm instead of two | box Shoulder and Upper Arm Reach with one arm NA Flexibility Test ‘Multiple Repetition Test: Increase rest period Decrease rest period Shoulder Press/Leg Press Remove percent increase restriction (less sets of weight having to be lifted if client is ‘confident to skip weight)Learning [After looking over the observations my pers wrote regarding my testing sil some of my mistakes include proper greetings, vague instruction, and improper following of protocol. I would agree that some of iy greetings were not professional, and sometimes I would forget to greet the client. My professionality upon greeting was mainly determined by how well | knew the client; however, in a real situation, such as Senior Synthesis, 1 would be sure to grcet the client professionally and ina friendly manner. Inthe first week of running the musculoskeletal tests, L was not confident in delivering the instruction of the proper form that must be used when performing the test, For instance, a peer commented that my client was not performing his push up test correctly (arms at the improper width and not going deep enough), As I progressed and better memorized the protocol, | was able to improve upon my instruction delivery to my clients so that they were better able to perform the test with a higher amount of accuracy. Lastly, due to a lack of proper equipment in the fimess center, I was unable to follow the correct protocol for the YMCA Bench Press test when running it ‘on female clients. 1 was unable to provide them a 35 pound weight to complete the test, so there would be inaccuracies in the assessment of thei test interpretation in comparison to the normative data. As seen in my peer observations, I do believe that I improved in administering the musculoskeletal tests. SimilarfY to the other modules, I needed time to become familiar with the protocols in order to best provide instruction to my client, However, I think that I improve more when running tests on non-Exercise Science majors, because the Exercise Science majors as clients are able to perform the tests easily without instruction. Therefore, itis hard to assess how well I am administering the test when the client is performing it well duc to their own background knowledge. From this course, I learned some of the major protocols for testing the different components of fitness as well as why these tests are the best for establishing a baseline knowledge of a client's fitness status, Because | now know these protocols, I feel confident in running them on my Senior Synthesis client and will use the scores of his or her tests to establish a reasonable exercise prescription to best help them achieve their fitness goals.Thave also leamed how to give intelligible and casy to understand instructions to individuals who are not knowledgeable in the exercise testing protocols. I am glad that we were required to test non-Exercise Science majors for the reason bi g that I had to know the protocol very well in order for iy client to be able to learn from my instructions. During the first module of this course by instructions I gave to my clients were excessive and hard to follow, especially for those who had litle exercise physiology background. As the course progressed, I was able to refrain from overexplaining concepts and use basic terminology and demonstrations to help my client perform the test accurately. Improving my delivery of instructions will help me with my Senior Synthesis client immensely, because it will help my client be able to perform the test to the best of their ability with less error duc to confusion or rmisguidance; therefore allowing me to develop an accurate exercise prescription based upon their data. Lastly, Ihave learned how to professionally and considerately explain a client's test results with them in a way that was comprehensible to the client based upon their current knowledge. Upon beginning this course, it was difficult for me to explain test results to client, especially ifthe results were poor. Now, however, I am able to better explain the results in a way that establishes the idea the client needs to improve upon certain aspects of their health and explain why itis important for those areas to be improved upon. This skill will help me be better prepared for explaining test results to my future client in Senior Synthesis and make me feel more confident and comfortable that I am knowledgeable in ‘explaining the meaning behind the scores of their exercise tests, Appendices (attached documents)