Movement

Competency &
Capacity Assessment III
Physical Literacy Screen – TEMPO (Power) Domain
Today
• Physical Literacy Screen – TEMPO domain
• informal assessment of movement competency and movement speed

• muscular speed–strength and strength–speed (aka. “power”)

• formal assessments

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hhhhhh
Assessment Components
Mobility
• rule-out joint range-of-motion deficits
• ankles, hips, shoulders

Physical Literacy
• movement competency
• 5 patterns, 7 key features
• 3 fitness domains (reps, tempo, work)

Physical Capacity
• strength, power/speed, endurance
• activity-specific (work/life/play)

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 PHYSICAL)LITERACY)SCREEN)
TEMPO Domain Knee,%Low%Back%and%Shoulder%Control%

15)REPETITIONS)/)SIDE)
Fitness Standard
• complete 10 repetitions in 15 seconds

Movements 1)LEG)SQUAT)
Instruc?ons)
KN)/)BK)

1.  Stance%heel%must%remain%on%the%floor.%
FRONT)LUNGE)
Instruc?ons)
KN)/)BK)

1.  Each%lunge%must%be%conHnuous%moHon.%
1)LEG)RDL)
Instruc?ons)
KN)/)BK)

1.  Stance%heel%must%remain%on%the%floor.%
1)ARM)PLANK)
Instruc?ons)
)BK)/)SH)

1.  Hands%shoulder%width,%feet%>%shoulders.%
1)ARM)ROW)
Instruc?ons)
BK)/)SH)

1.  Hands%shoulder%width,%feet%>%shoulders.%

• air squat
2.  Squat%to%knee%angle%of%90°.%% 2.  Lunge%forwards%to%knee%angle%of%90°.%% 2.  Hinge%to%hip%angle%of%90°.%% 2.  Touch%hand%to%opposite%shoulder.% 2.  Touch%hand%to%opposite%shoulder.%
3.  Alternate%legs.%Provide%feedback.% 3.  Alternate%legs.%Provide%feedback.% 3.  Alternate%legs.%Provide%feedback.% 3.  Alternate%arms.%Provide%feedback.% 3.  Alternate%arms.%Provide%feedback.%

30)SECONDS)CONTINUOUS)
• back lunge
• good morning
• push-up
• inverted row JUMP)SQUAT) KN)/)BK) LAT)LUNGE) KN)/)BK) HIP)BRIDGE) KN)/)BK) HAND)STAND) )BK)/)SH) PULLGUP)HANG) BK)/)SH)

Instruc?ons) Instruc?ons) Instruc?ons) Instruc?ons) Instruc?ons)

1.  Each%jump%must%be%conHnuous%moHon.% 1.  Each%lunge%must%be%conHnuous%moHon.% 1.  Leg%moHon%must%be%conHnuous.% 1.  Hands%shoulder%width,%1R1.5%T%from%wall.% 1.  Hands%shoulder%width,%prone/neutral%grip.%
2.  Jump,%land,%squat%to%knee%angle%of%90°.%% 2.  Lunge%sideways%to%knee%angle%of%90°.%% 2.  Raise%hips,%flex%one%hip%to%90°.%% 2.  Legs%straight,%feet%supported.% 2.  Legs%straight,%feet%uncrossed.%
3.  Provide%feedback.% 3.  Alternate%legs.%Provide%feedback.% 3.  Alternate%legs.%Provide%feedback.% 3.  Provide%feedback.% 3.  Provide%feedback.%

10)REPS)/)15)SECONDS)
Movement Standards
• exhibit relevant “key features”

AIR)SQUAT) KN)/)BK) BACK)LUNGE) KN)/)BK) GOOD)MORN) KN)/)BK) PUSHGUP) )BK)/)SH) INV)ROW) BK)/)SH)

Instruc?ons) Instruc?ons) Instruc?ons) Instruc?ons) Instruc?ons)

1.  Heels%must%remain%on%the%floor.% 1.  Each%lunge%must%be%conHnuous%moHon.% 1.  Hands%on%head,%slight%bend%in%knees.% 1.  Hands%and%feet%shoulder%width.% 1.  Hands%and%feet%shoulder%width,%knees%90°.%%
2.  Squat%to%knee%angle%of%90°.%% 2.  Lunge%back%to%front%knee%angle%of%90°.%% 2.  Hinge%to%a%hip%angle%of%90°.%% 2.  Touch%chest%to%floor,%extend%arms.% 2.  Touch%chest%to%bar,%extend%arms.%
3.  Provide%feedback.% 3.  Alternate%legs.%Provide%feedback.% 3.  Provide%feedback.% 3.  Provide%feedback.% 3.  Provide%feedback.%

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PERFORMANCE)REDEFINED.)
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TEMPO Domain Grade Guide
Fitness Standards
• requisite RoM must be achieved while maintaining hand/foot position
• inability to meet standard on 3 consecutive reps is a “fail” (feedback is provided*)
• 10 reps must be completed in 15 seconds

Movement Standards
• knee, spine (back), and shoulder key features exhibited
• inability to meet standard on 3 consecutive reps is a “fail” (feedback is provided*)
• fitness standards (above) must be met to grade movement standards

*we want to assess what people can achieve

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Movement Competency Screen
Air Squat (90° Knee Angle)
Fitness Standard
• 10 repetitions in 15 seconds

Movement Standards
A. Knee Control
• knee in-line with hips/feet
(heels on floor)
B. Spine Control
• normal low-back curvature
(no flex/extension, lateral bend, axial twist)
C. Shoulder Control
• shoulders back and down
(shoulders and elbows move together)

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Movement Competency Screen
Reverse Lunge (90° Knee Angle)
Fitness Standard
• 10 repetitions in 15 seconds

Movement Standards
A. Knee Control
• knee in-line with hips/feet
(heels on floor)
B. Spine Control
• normal low-back curvature
(no flex/extension, lateral bend, axial twist)
C. Shoulder Control
•c shoulders back and down
ankle, so it’s common to be up on the toes
(shoulders and elbows move together)

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Movement Competency Screen
Good Morning (90° Hip Angle)
Fitness Standard
• 10 repetitions in 15 seconds

Movement Standards
A. Knee Control
• knee in-line with hips/feet
(heels on floor)
B. Spine Control
• normal low-back curvature
(no flex/extension, lateral bend, axial twist)
C. Shoulder Control
• shoulders back and down
(shoulders and elbows move together)

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Movement Competency Screen
Push-Up (Touch Chest to Floor)
Fitness Standard
• 10 repetitions in 15 seconds

Movement Standards
A. Knee Control
• knee in-line with hips/feet
(heels on floor)
B. Spine Control
• normal low-back curvature
(no flex/extension, lateral bend, axial twist)
C. Shoulder Control
• shoulders back and down
(shoulders and elbows move together)

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Movement Competency Screen
Inverted Row (Touch Chest to Bar)
Fitness Standard
• 10 repetitions in 15 seconds

Movement Standards
A. Knee Control
• knee in-line with hips/feet
(heels on floor)
B. Spine Control
• normal low-back curvature
(no flex/extension, lateral bend, axial twist)
C. Shoulder Control
• shoulders back and down
(shoulders and elbows move together)

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if there’s an x
on top, its an
x for the rest
below it (you
don’t count
the check
mark)

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Interpreting Physical Literacy Screen Scores
TARGETS GRADES

Assessment Score Pattern Score

“A” Performer
FITNESS ONLY target > 10 SQUAT target > 1 (COMBINED target met)

COMBINED target > 10 LUNGE target > 1 sufficient movement competency

HINGE target > 1
Fitness Score PUSH target > 1
“B” Performer
REPS target > 2 PULL target > 1 (FITNESS ONLY target met; COMBINED target not met)
WORK target > 2 sufficient fitness; insufficient movement competency
TEMPO target > 2 Key Feature Score
KNEE target > 6
“C” Performer
BACK target > 10 (FITNESS ONLY target not met)
SHOULDER target > 4 insufficient fitness and movement competency

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Interpreting Physical Literacy Screen Results
create fitness foundation
KEY FEATURES KEY FEATURES address “C” scores on Physical Literacy Screen
STANDARDS ADEQUATE INADEQUATE
(✓) (𝘹)

“A” “B”
FITNESS
ADEQUATE
(✓)
challenge movement control
address “B” scores on Physical Literacy Screen
(learn to control key movement features )

N/A “C”
FITNESS
INADEQUATE
(𝘹)
change the demands
address “A” scores on Physical Literacy Screen (control
key features across fitness domains)
general recommendations for exercise program design

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Interpreting Physical Literacy (& Mobility) Screen Results
if formal assessments of muscular capacity are required/desired, results of the Mobility and Physical
Literacy Screens can also be used together to help select specific tests of capacity

• insufficient joint RoM, muscle length, and/or movement competency may affect testing protocol
safety (e.g. injury risk) and effectiveness (e.g. interpretation of test results)

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KIN204 16
Muscular Power Testing

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Muscular Speed–Strength and Strength–Speed (“Power”)
ability to produce force against external resistance at various movement speeds

speed–strength prioritizes movement

speed over force produced
• e.g. lifting “light” weight as fast as possible

strength–speed prioritizes force produced

over movement speed PF = F⦁v
• e.g. lifting “heavy” weight as fast as possible force x velocity = power

lose of power production in old age, power is not

just moving heavy weights or moving fast, it is
muscle power (moving limbs, joints) eg. what
muscle will work and catch you when you fall (at
the joint level - muscle power)

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 Testing Muscular Power
Maximum Strength ↔ Maximum Speed Continuum Considerations/Contraindications
LOAD • goals, preferences, experience
• movement competency/complexity
• patterns & key features
Speed Focus • injury and training history
(¯ Load, ­ Speed)
• equipment, personnel, time, etc.
Max Strength

Max Speed
STIMULUS

POWER
(Load x Speed) Common Movements Used
• back squat (squat pattern)
Strength Focus • split-squat (lunge pattern)
(­ Load, ¯ Speed)
• deadlift (hinge pattern)
• bench press (push pattern)
SPEED • bench pull (pull pattern)
these movements are better-suited for strength-focused power assessments (“strength–speed”),
but others are better for speed-focused power assessments (“speed–strength”)
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 Testing Muscular Power
common field tests common field tests

whole body (including hinge patterns) lower body (squat/lunge patterns)

• various standing medicine ball throws for • vertical/horizontal jump for
distance height/distance

submaximal loads - more force

upper body (push/pull patterns)

• seated medicine ball throw for
distance

https://www.topendsports.com/testing/anaerob.htm
https://exercise.trekeducation.org/assessment/power-assessment/ KIN204 20
 Vertical Jump Testing Protocol

https://www.topendsports.com/testing/tests/vertjump.htm
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https://exercise.trekeducation.org/2017/10/01/vertical-jump-test/
Peak Power (Vertical Jump)
Predictive Equation (KIN204) Biomechanical Analysis (KIN121)

Use jump height to predict peak leg power [Watts]

using the following equation:

P [W] = (60.7 × jump height [cm]) +

(45.3 × body mass [kg]) – 2055

Example:
A 28-year-old male weighing 80 kg has a maximum
vertical jump height of 48 cm. Predict his peak leg
power. peak vertical power
(= GRFv × vCoM)

P = (60.7 × 48) + (45.3 × 80) – 2055 = 4483 W

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CSEP|SCPE converts various fitness scores (e.g. Power in Watts) to Health Benefit Ratings
(rating between “poor” to “excellent”). Using example from previous slide, a peak leg power
of 4483 W for a 28-year-old male would be rated as “good” using the table below.

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