Module 4: Musculoskeletal Fitness Test

Aaliyah N. Speights

SER 311 01 Testing and Exercise Prescription Lab

April 23rd, 2023

Dr. Larouere
Background

Musculoskeletal fitness tests involve testing how the bones, muscles, and joints work

together and focus on four key components: muscular strength, muscular endurance, power, and

flexibility. Muscular strength is the external force that can be generated by a specific muscle or

muscle group or resistance met or overcome. An everyday example of muscular strength is

heavy digging/gardening or walking up a hill. Another example is when you are lifting boxes or

chopping wood. Muscular endurance is the ability of a muscle or muscle group to perform

repeated contraction against a load or an extended period of time. An everyday example of this is

sustained walking or walking up a set of steep stairs. Power is the muscle's ability to exert force

per unit of time or the rate of performing work. With aging, muscular power declines at a faster

rate than muscular strength or endurance. An everyday example of using muscular power is if

you trip you need to be able to use your muscles to react quickly to protect yourself, this using

muscular power. Even getting up from a chair or stooping down to pick something up requires

muscular power. Flexibility is important for athletic performance and the ability to carry out

activities of daily living. Flexibility is the ability to move a joint through its complete and

pain-free range of motion. An everyday example of flexibility is being able to bend down and

pick something up. Without having a flexible hamstring, you would not be able to reach down to

grab something off of the floor. Even when putting on socks and shoes with no flexibility, you

would not be able to reach far enough. Musculoskeletal fitness is assessed because the

components are needed to take on the daily tasks of life without fatigue and to enhance sports

performance and quality of life. It can also be assessed and used for an exercise prescription.

Doing a musculoskeletal fitness test at the start of an exercise testing program or health/fitness

program can help provide valuable information on an individual's baseline fitness levels. With
this, results can also be used and compared to already established standards, seeing the

progression of the client, and being able to see the effectiveness of the program. Results can also

be used as a basis for designing individualized exercise programs. There are a lot of health

benefits associated with musculoskeletal fitness testing including: reduced coronary risk factors,

reduced risk of osteoporosis, increased flexibility, improved glucose tolerance, and greater

success in doing activities of daily living. It is also important for health because as we age,

muscular endurance, power, and strength start to decrease. Improving or maintaining; fat-free

mass and resting metabolic rate (related to weight management), bone mass, related to

osteoporosis, muscle mass (sarcopenia) glucose tolerance diabetic state, lower risk of injury,

ability to carry out activities of daily living which will increase the quality of life and

self-efficacy

DATA

Musculoskeletal Fitness Test Results

Name: Aaliyah Speights Age: 21 Sex: Female Height: 64 inches Weight: 64kg
Name of Test Date of Test Test Score Interpretation Confidence in the
of Score Table Accuracy of Test Results
number

Grip Strength (kg) 4/11/23 57.7 kg Classification: High: I feel the

Below average Administrator knew how to
(table 5.1 run this test properly, they
ACSM Manual) fixed the hand grip to fit my
hand.

YMCA Bench 4/11/23 30 Repetitions Classification: High: The Administrator was

Press Good (table 5.4 confident in choosing the bar
ACSM Manual) and counted out loud

One-minute bent 4/11/23 31 Repetitions Classification: High: My administrator

knee sit-up test Poor (table 34b) correctly counted the sit-ups.
Also helped plant my feet if
they moved
 Name of Test Date of Test Test Score Interpretation Confidence in the
of Score Table Accuracy of Test Results
number

Sit-and-reach box 4/11/23 Trial 1: 27cm Classification: Moderate: I feel confident in

(cm) Trial 2: 23cm Needs the first score but not the
improvement second because it is such a
(table 6.1 big difference in cm.
ACSM Manual)

Push-up test 4/11/23 8 Repetitions Classification: High: The Administrator

Needs counted my push-ups and
improvement(ta corrected my form.
ble 5.5 ACSM Moderate because
Manual)

Shoulder 4/11/23 Right arm: +0cm Right arm: Pass High: Administrator made
Flexibility (cm) Left arm: Left arm: Pass sure I stretched beforehand
+2.5cm to ensure I would get the
most accurate test score

Grip Strength (kg) 4/17/23 51.3 kg Classification: High: Administrator fixed

Poor ((table 5.1 the hand grip to fit my hand
ACSM Manual) before starting the test

YMCA Bench 4/17/23 18 repetitions Classification: High: Adminstoir made sure

Press Below average I was breathing properly and
(table 5.4 getting a good range of
ACSM Manual) motion

One-minute bent 4/17/23 30 Repetitions Classification: High: Administori helped

knee sit-up test 35th percentile; hold my feet down for me to
Fair (table 34b) be able to get the range of
motion I needed to complete
the sit-ups.

Sit-and-reach box 4/17/23 Trial 1: 34cm Classification: High: Administor made sure
(cm) Trial 2: 34cm between good I stretched and took a deep
and very fair breath for each trial.
(table 6.1
ACSM Manual)

Push-up test 4/17/23 13 Repetitions Classification: High: Administrator helped

Fair (table 5.5 me with my form when
ACSM Manual) needed/ reminded
 Name of Test Date of Test Test Score Interpretation Confidence in the
of Score Table Accuracy of Test Results
number

Shoulder 4/17/23 Right arm: -6.5 Right arm: Fail Low: Administrator ran the
Flexibility (cm) Left Arm: +1.5 Left arm: Pass test correctly but my sunburn
caused my score to not be
100% accurate compared to
others.

Multiple 4/18/23 RM load: 55lbs High: Administor made sure

Repetition RM: 3 to move up in weight
Maximum (RM) correctly.
Test: upper body

Grip Strength (kg) 4/18/23 56.1 kg Classification: High: Administrator

Below Average switched from my left and
(table 5.1 right hands every trial.
ACSM Manual)

YMCA Bench 4/18/23 30 repetitions Classification: High: The Administrator had

Press Good (table 5.4 me using the 35 pounds bar.
ACSM Manual) They also helped me stay on
beat with the tempo

Push-up Test 4/18/23 9 Repetitions Classification: Low: The Administrator ran

Needs the test correctly but my
improvement arms were tired.
(table 5.5
ACSM Manual)

One-minute bent 4/18/23 30 Repetitions Classification: High: Administrator helped

knee sit-up test Fair (table 34b) hold my feet from moving

Sit-and-reach box 4/18/23 Trial 1: 30 cm Classification: High: Administrator made

(cm) Trial 2: 29 cm Between good sure I took 2 deep breaths for
and Fair (table each trial, not just one.
6.1 ACSM
Manual)

Shoulder 4/18/23 Right arm: +1 Right arm: Pass High: The Administrator
Flexibility (cm) cm Left arm: Pass showed me how to do the
Left arm: +2 cm test before I performed it.
 Name of Test Date of Test Test Score Interpretation Confidence in the
of Score Table Accuracy of Test Results
number

Grip Strength 4/18/23 60.6kg Classification: High: Administoir ensured

Average (table my knuckles were lined up
5.1 ACSM correctly when holding the
Manual) hand grip.

YMCA Bench 4/18/23 35 Repetitions Classification: High: Administorir had me

Press Good (table 5.4 use the correct bar, 35 lbs
ACSM Manual) and not 80 lbs. Also helped
count the repetitions out loud
as I was going.

Push-up Test 4/18/23 20 Repetitions Classification: High: Administoir made sure

Good (table 5.5 my elbows didn’t lock out at
ACSM Manual) the top of the push-up

One-minute bent 4/18/23 28 Repetitions Classification: High: Administrator counted

knee sit-up test Poor (table 34b ) the repetitions out loud for
me as I was going

Sit-and-reach box 4/18/23 Trial 1: 24.5 Classification: High: Administrator made

(cm) Trial 2: 26.5 Between very sure my knees stayed
poor and poor straight during the test.
(table 4.13 p.105
in ACSM
Manual)

Shoulder 4/18/23 Right arm: +0cm Right arm: Pass High: Administrator had me
Flexibility (cm) Left arm: Left arm: Pass stretch before performing the
+1.5cm test

Grip Strength 4/20/23 62.2kg Classification: High: Administrator made

Average (table sure my elbow was always at
5.1 ACSM 90 degrees for all 3 trials
Manual)

YMCA Bench 4/20/23 32 Repetitions Classification: High: Administrator counted

Press Good (table 5.4 the repetitions out loud for
ACSM Manual) me as I was performing the
test
 Name of Test Date of Test Test Score Interpretation Confidence in the
of Score Table Accuracy of Test Results
number

Push-up Test 4/20/23 10 Repetitions Classification: High: My Administrator

Needs made sure to help me keep
improvement my modified form stay
(table 5.5 consistent and correct
ACSM Manual) throughout the test

One-minute bent 4/20/23 25 Repetition Classification: High: Administrator

knee sit-up test Needs assessed my form throughout
improvement making sure it was good
(table 34b)

Shoulder 4/20/23 Right arm: +1cm Right arm: Pass High: Administoir had me
Flexibility (cm) Left arm: +1cm Left arm: Fail do arm cycles and showed
me the motions of how to
perform the test

Sit-and-reach box 4/20/23 Trial 1: 26cm Classification: High: Administrator had me

(cm) Trial 2: 28cm Fair (table 4.13 take a deep breath for each
p.105 in ACSM of the two trials
Manual)

DISCUSSION

Muscular endurance measures push-ups and sit-ups because it is measuring how many

repetitions you can perform in an unlimited amount of time/until failure. This is looking at

endurance because muscular endurance is the ability to contract the muscle repeatedly over a

specific time without undue fatigue, and that is what was done for the push-up test. The sit-up

test was accurately done with muscular endurance because you are repeatedly contracting your

muscles when going up into the sit-up position. My results made sense for them to be lower and

need improvement for both.

Muscular strength was assessed with multiple tests. They were the hand grip test, the

1-RM test, and the YMCA Bench Press. For the hand grip, my classification was mostly below
average showing that I had weak muscular strength in my forearms. The hand grip is also a good

measurement of muscular strength because it measures the maximum force generated by one's

forearm muscles. This works with muscular strength because muscular strength is the external

force that can be generated by a specific muscle or muscle group or resistance met or overcome.

My results also showed that my classic faction was good. In general, the 1-RM testing is also a

good measurement of muscle strength because muscular strength is the amount of force you can

put out or the amount of weight you can lift. I had the right technique through the 1-RM testing

so, I would say that this accurately assessed my upper body muscular strength in my case. The

YMCA bench press went until failure but also showed muscular strength because resistance was

met. The results for my YMCA Bench press were accurate and made sense in my case because I

tend to have weaker arms (seen with the push-up test) but stronger shoulders and chest.

Neuromuscular balance was tested with the Balance Error Scoring System and the

Y-balance. This accurately assessed static balance. The BEES also can detect balance deficits in

participants with concussion and fatigue. I believe mine were accurate because I do not have a

concussion and their scores were fairly average. The Y-balance test measures strength, stability,

and balance in various directions. In general, both tests measure the stability and balance aspects

of the neuromuscular system by reaching as far as possible while balancing on one leg in three

separate directions. While the BESS is tested on the ground and floor while you try to keep

balance in different positions on your non-dominant foot.

The flexibility test, sit-and-reach, and shoulder flexibility test were all accurately

assessed in my case. My results made sense to me because I know I am more flexible than I am

with strength and endurance so the results for the flexibility testing being better than that of some

of the musculoskeletal ones make sense. These tests tested my linear flexibility which helps to
 measure the extensibility of the hamstrings and lower back. The sit-and-reach and the shoulder

flexibility had me go through a full range of motion about a joint to be tested for flexibility.

The Test Being Ran Modifications

One-minute bent knee sit-up To modify the One-Minute Bent Knee Sit-up Test you can hold a weight plate
test across your chest to make the resistance harder as you are coming up. For a
more easily modified version, you can perform the Curl-up test instead. This
test would be good for individuals who have lower back pain and can't lift off
the ground as far. With this test, it is still measuring the same but you are
sliding your hand forward on the ground, not having them across your chest.
This modified version also uses a metronome to keep pace, which could help
with some individuals. Also with the curl-up test, your lower back remains in
contact with the ground while with the sit-up you come off the ground all the
way. This would be good for individuals who have lower back pain.

Push-up test To modify for a harder push-up you can perform decline push-ups or add
weight to the back while still holding a good form. Adding weight will
increase the resistance you have to overcome when coming back up. To
modify it to make it easier, you can perform the push-ups that are on the
knees with your back still straight and no curve. Another option is doing
modified push-ups against a wall. To perform a wall pushup, stand up facing
a wall. Then lean against the wall with your hands. Keep your knees
comfortably apart. Place your hands on the wall at the level of your
shoulders, slightly greater than shoulder-width apart.

Repetition Maximum
Use different equipment/ones that feel easier to use. For example, I used the
EZ-bar curl for my RM testing instead of dumbbells because it was easier to
move at the same time. Another modification whether it is harder or easier
would be doing different exercises that still pertain to the test. For example,
for the upper body testing, instead of doing bench press, perform bicep curls
and vice versa. Instead of squatting for the lower body, you can perform the
leg press. Also instead of using free weights, you can use machines until
comfortable enough for free weights.

Hand grip To make it an easier modification you can hold the hand grip with two hands
and squeeze.
To make it harder you can have your arm extending down on your body or
out away from your body.

BESS To modify it to be easier you can wear no socks for friction between the
ground and or the foam.
To make it harder, instead of using foam to balance you can use Bosu ball to
make balancing more challenging.
 The Test Being Ran Modifications

To modify this to make it easier, you can take your socks off to make
Y- Balance standing on the block easier.
To make it harder you can use your arms in different ways. For instance,
having them by your side will make it harder to balance while having them
out and spread will make it easier to balance.

YMCA bench Press Changing the cadences using both fat and slow can modify the bench test by
making it harder or easier for the individual( Using 60 bpm or 30 bpm).

Learning:

From looking at the observations from my peers, the most common error I made during

this lab was not having my sit-and-reach trials accurate within 2cm of each other. This could

have been for multiple reasons but one I noticed was I did not have my clients doing deep

breaths for both trials. With them not doing deep breaths for both, they are not expelling the extra

air they have to be able to go down. Another thing I noticed from my peer reviews was that I was

doing good at fixing or making sure the client's form was good during the push-up test. If a client

looked to be losing form I reminded them about their back having to be straight with no curve

and their butt not too far in the air. When running the test I observed myself encouraging the

client more often than I used to. I found it easier in this lab to be able to encourage and motivate

the client when they were performing the test. I also found it more comfortable and easier to give

the clients I was testing good and bad results. At the beginning of the class, I was uncomfortable/

uneasy giving bad results to clients and didn’t know how to say it in a way that wasn’t too harsh.

I also learned that some clients did not want to know their results and some did. With this also

comes being able to tell the client their results in a way they understand. I observed that I was

good at reading and telling the client their results in a way that they understood. It was also
mentioned in my peer observations how my clients were able to understand their test results by

the end of the testing.

One of the biggest things I learned in Testing and Prescription that I think will be the

most valuable to me in Senior Synthesis next year is the time management aspect. Being able to

figure out the time my client can work out and for me to meet seems like it will be the most

challenging aspect. Scheduling the times to meet up with the client and fitting it into multiple

schedules I think will be the most challenging aspect of Senior Synthesis because of how

different the schedules can be. During the class, I ran into a lot of problems in being able to find

people to test and observe with their schedules along with mine. This also helped me figure out

different ways and ideas to be able to get around this and find ways to schedule times that

worked for everyone. For instance, giving each other our weekly schedules at the beginning of

each week helped make it easier to find and schedule times to perform the test.

Another aspect was working with different genders and age groups of individuals.

Working with different genders was uncomfortable at first for some of the tests but it helped

prepare me for senior synth because I could have any gender. Working with different age groups

wasn’t very new to me, but teaching different age groups exercise programs was new. Age is a

big aspect of exercise programs because as you get older your musculoskeletal fitness starts to

decrease while younger adults have different protocols. Knowing how different age group

protocols a d can perform and what level is going to be great for senior synthesis because my

client is going to be someone older than me.

Lastly, being comfortable with running the protocols and being professional. Being

professional throughout the testing was one of the main observations of the whole class. Being

able to be professional with anyone and everyone you are testing is very important. Learning
how to be and stay professional was very beneficial because it helped the client stay on track and

give their full 100% during the session. Being comfortable running the test is also a big part of

senior synthesis. If I weren’t comfortable running the test then my client would be comfortable

performing it either.