Lab Module 4: Musculoskeletal Fitness

Victoria Stock
Testing and Exercise Prescription Lab SER 311 01
Dr. Larouere
May 4, 2017
 I. Background

Musculoskeletal fitness is made up of muscular strength, muscular endurance, and

power. Muscular strength is the muscles ability to exert force on an object, muscular

endurance is the muscles ability to complete so many repetitions in a certain time, and

power is the muscles ability to exert a force over a certain amount of time1. Muscular

strength can be measured by performing a one repetition maximum test. Your one

repetition max (1 RM) is measured by how much force a specific muscle group can

overcome. Some everyday activities that require muscular strength would be things like:

lifting boxes, lifting your children, or carrying groceries. Muscular endurance can be

tested by measuring the amount of sit-ups you can do in a minute or the amount of

pushups you can do without fatigue. Everyday activities that require muscular endurance

would be things like: climbing stairs, mowing the lawn, or walking around in stores.

Muscular power can be tested by a broad jump test or vertical jump test. Everyday

activities that require muscular power are things like: getting out of a chair quickly,

walking at a rate that keeps up with others, or completing tasks at an efficient rate.

It is important to assess musculoskeletal fitness because it determines how

capable a person is of completing their activities of daily living. It also provides a better

understanding of a persons overall physical fitness and health. Musculoskeletal fitness is

important for good health because it can improve bone mass, glucose tolerance, fat-free

mass, and resting metabolic rate1. All of these factors can improve the quality of life in an

individual.
 II. Data
Age: 21
Sex: Female
Height: 56
Weight: 150 lbs (68 kg)
Resistance training program and history: I have been weight lifting since my junior
year of high school. I have been on the same training regimen for over a year. I weight
lift three to four days a week. I separate the three days by muscle group. One day is for
the upper body, the next day will be for lower body, and the last day is for a full body
routine. I only add a fourth day into my routine if I do not have any games in that week.
On the fourth day I will do a low weight or body weight circuit that is to be completed as
many times in a set amount of time. The low weights that are used are typically kettle
bells and free weights that are 20lbs and under.

Date Type of Test Component of Score Notes

Fitness
4/27 Sit and Flexibility Sit and Reach I thought I had at least
Reach/Shoulder Trial 1: 26cm average flexibility, but
flexibility Trial 2: 27 cm I apparently do not. I
Classification: feel that these results
Needs are accurate because I
improvement. performed the
movement and saw the
Shoulder measurements being
flexibility: made right before my
Right: Pass eyes. My shoulder
2cm flexibility on both
Left: Pass sides passed.
2cm
4/27 Sit and Flexibility Sit and Reach I had similar results as
Reach/Shoulder Trial 1: 27cm the previous sit and
flexibility Trial 2: 27cm reach test, as well as
Classification: the shoulder flexibility
Needs tests. I still feel
improvement confident in the
accuracy of these
Shoulder results
flexibility:
Right: Pass
1cm
Left: Pass
2cm
Date Type of Test Component of Score Notes
Fitness
4/27 Sit and Flexibility Sit and Reach My sit and reach
Reach/Shoulder Trial 1: 25cm scores for these tests
flexibility Trial 2: 27cm were very similar to
Classification: the other scores. My
Needs shoulder flexibility
improvement was slightly improved.
I think these results
Shoulder are accurate.
flexibility:
Right: Pass
6.5cm
Left: Pass
3.5cm
4/27 Hand-Grip Muscular Right hand: I remember in this test
strength 30.8kg that the handgrip
Left hand: 28.2kg wasnt adjusted. It was
Sum: 59kg hard for me to actually
Classification: get a grip. I feel that I
Below average generally have a
strong grip, so I dont
believe in the accuracy
of these results.
4/27 Hand-Grip Muscular Right hand: Again, I feel that these
strength 30.6kg results are skewed. I
Left hand: 27.5kg performed this test
Sum: 58.1kg after a male with much
Classification: larger hands than I and
Below average the grip was not
adjusted.
4/27 Hand-Grip Muscular Right hand: These scores are
strength 30.9kg slightly improved
Left hand: 30.0kg from the previous
Sum: 60.9kg scores. The handgrip
Classification: was adjusted and I feel
Below these results are more
average/average accurate.

4/27 Bench Press Muscular Reps: 20 I felt I did average on

Test endurance Classification: this test. The only
Average difference is that we
used a 45lb bar rather
than a 35lb bar. I
believe in the accuracy
of these results.
Date Type of Test Component of Score Notes
Fitness
4/27 Bench Press Muscular Reps: 20 Again, I feel like these
endurance Classification: results are accurate but
Average could be better with
the lighter weight.
There wasnt a
difference in my
results.
4/27 Push-up test Muscular Reps: 15 These results are
endurance Classification: accurate and the test
Good was run properly.
4/27 Push-up test Muscular Reps: 15 I also believe these
endurance Classification: results are accurate
Good and the tests were run
properly. I chose to
stop at 15 because my
arms were a little tired
and I had games in the
upcoming weekend.
4/27 Sit up test Muscular Reps: 40 These results are also
endurance Classification: accurate. I was
Good instructed to keep
70% proper form and
completed as many as
I could in the minute.
4/27 Sit up test Muscular Reps: 39 These results are
endurance Classification: accurate. I followed
Good the same protocol as
65% the previous test and
they both had similar
results.

1. Pescatello, Linda S. (2014). ACSMs Guidelines for Exercise Testing and Prescription.
Baltimore, MD: Wolters Kluwer Health.
 III. Discussion of Test Results
I believe that the tests I performed were fairly accurate. The most inaccuracy

would come from the handgrip test due to the test administrators not adjusting the grip

properly. If the grip had been adjusted properly, my results could have been higher.

Overall, I feel that the biggest problem I had was performing all of these tests on the

same day. Though I went through the proper ranges of motion and followed the test

protocol, I put forward the minimum effort needed. If I had fully gone through each test, I

am sure I would have had better results. I think the best test for muscular endurance

would be the sit-up test. When you have a strong core, it is an overall reflection of the

muscular endurance your whole body has because your core is used in plenty of

activities. The most accurate muscular strength test would be your 1RM. It is a reflection

of how well you can perform based on the weights best suited for you. Finally, I feel like

the sit and reach is the best overall indicator of your flexibility.

Test Fitness Level Modifications

Hand-Grip High This client could do plate
holds. They could see how
long they could hold a 45lb
in each hand.
1RM Leg Press Low Use manual resistance to
gradually work up to the
client working with
weights.
YMCA Bench Press Low Allow the client to use free
weights
Sit-up Test Low Allow the client to try the
partial curl up test
Sit-up Test High Have the client hold a
weight to their chest or use
a medicine ball while
performing the test.

Certain tests already provided modifications for those who could not fulfill the

regular version of the test. Also, certain tests are supposed to be completed in a timely
manner at a predetermined weight, like the YMCA bench press test. It is supposed to be

completed until fatigue with either 35lbs for female or 80lbs for males. You could

improve this for highly trained individuals and add more weight, however it may skew

results. Results could be skewed for the sit-up test as well with added weight.
 IV. Learning
I think I scored well on my peer evaluations. I felt more confident in my abilities

to run tests. It was really valuable to be able to go through so many tests on my peers just

to gain the experience for next semester. I feel so much more confident in my abilities

overallwhether it be taking a blood pressure measurement or running a client through a

YMCA bench press test. There was one mistake that I made and still self-corrected

before it was too late. I was measuring shoulder flexibility and accidently used the side of

the measuring tape that uses in inches instead of centimeters. I quickly adjusted and made

the proper measurement.

Three things that I learned this semester that I believe I vastly improved on was

my client interaction, learning how to efficiently organize my time with a client, and how

to take better resting measurements. I generally am a quiet and reserved person. Some

people may think I am shy or awkward when we first meet. I feel that my own confidence

with my abilities has improved from performing so many different tests on my different

classmates. I also have learned to improve my time management and organization all

thanks to the YMCA bike test. It is important to have all the necessary materials right

there and ready to go for both the client and myself. That test is run on a short amount of

time with a lot of things to do. It was imperative to hit your time marks. Lastly, I feel

prepared to take anyones blood pressure, heart rate, or body compositions. Again, going

through so many tests may have felt tedious at that moment, but I am thankful for it now

because of all the practice it gave me.