General NewsRehabilitationPhysical Assessments

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Snapshot of Takeaway Points

  • How to identify problems before they happen
  • Central nervous system needs to be primed to lift heavy
  • Take a front & side view video of each assessment to then review

 

Introduction

Identifying problems before they happen is always worth the return on time invested. Utilising the below assessments on both face to face and online clients since 2009, I have been able to gather enough data to ensure I stay ahead of this possible problem. Completing these plus some other health questionnaires gives me the majority of the data I require. Adding in blood testing can take things a step further.

 

Overhead Squat Assessment
  • Use a dowel rod only
  • Control eccentric for 4 seconds
  • Do not let heels lift


 

Split Squat Assessment
  • Raise front foot or utilise a Sit Fit
  • Control eccentric for 4 seconds
  • Imagine the movement is like an escalator not an elevator


Reverse Table Assessment
  • Fingers point towards your heels
  • Raise hips as high as possible
  • Head goes back


Supta Varjasana Assessment
  • Complete Varjasana which is from kneeling to heels first
  • Supta Varjasana is taking shoulders to floor
  • Walk hands back slowly until shoulders & knees are both on the floor


Klatt Hop Assessment
  • Only complete if no history of knee injury
  • Do not jump from higher platform than mid calf
  • Hop from and onto the same foot


Repetition Maximum Tests

I often look at old videos of clients’ best lifts but it is also good to gather new data. Here’s a way of testing a 1 repetition maximum (1RM). You will need an estimated maximum to utilise the percentages indicated. You can though be fluid during testing should you need to increase or decrease the weight selection accordingly.

The key here is the amount of sets allowed to reach maximum. Your central nervous system needs to be primed and ready to allow the signalling to the muscles to lift heavy.

 

Calculate an Estimated 1RM First

  • Set 1: 8 reps @ 40%, 30 seconds rest
  • Set 2: 6 reps @ 50%, 60 seconds rest
  • Set 3: 4 reps @ 60%, 90 seconds rest
  • Set 4: 3 reps @ 70%, 120 seconds rest
  • Set 5: 2 reps @ 80%, 180 seconds rest
  • Set 6: 1 rep @ 85%, 240 seconds rest
  • Set 7: 1 rep @ 90%, 240 seconds rest
  • Set 8: 1 rep @ 95%, 240 seconds rest
  • Set 9: 1 rep @ 100%, 240 seconds rest

If you have an extra set in you after the estimated 1RM then you can perform one more set.

 

Shoulder Stabiliser Assessment Lifts

These are the four main indicator lifts used in the structural balance ratios for shoulder stabiliser health. Complete 2 sets of 2-3 reps at 50% & 75% of estimated 8RM, followed by the 8RM test.

 

Article written by: Tom Hibbert

Published on: 16/1/2019

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