Department of Health and Human

Sciences

Fitness Evaluation Project: Part 4,

Musculoskeletal Fitness, Flexibility
and Balance Assessment and
Resistance Training Program

Instructions for Analysis and Write-Up

I. Demographics

List the following information for your client:

1. Age: 27
2. Gender: Male
3. Height: 69 inches
4. Body weight: 155
5. Special considerations (if any)

II. Musculoskeletal Fitness Assessment

A. Administer a 1-RM strength test battery. It can be what we did in the lab, or, consist of
exercises you think you might use in your exercise prescription.
B. Classify the client's overall muscular strength. Compare 1-RM bench press and leg press
values to age-gender norms.
C. Identify muscle groups in need of improvement in strength.
D. Determine 1-RM value or estimate 1-RM through sub-max tests for each exercise included
in your client's resistance training program.
E. Administer the sit-and-reach and skin distraction tests.
F. Compare client's values on these tests to age-gender norms or average values.

Strength test itemsmeg 1-RM 1-RM/BW Points (Table 6.7) Age gender norms
(percentile
rankings)
Bench press 190 1.32 9 80
Leg press 340 2.19 6 90
Lat pull-down 180 1.16 9
Leg extension 120 .77 9
Arm curl 70 .45 5 Needs
improvement
Leg curl 100 .64 9
total 47 good

Sit and Reach 28 fair

Skin distraction 6

III. Resistance Training Program

A. Explain the objective and type of program as well as the equipment to be used (variable- or
constant-resistance exercise mode?).
My client wants to work on power and strength to help with running and daily life activities.
The program that I am going to design that will focus on power and strength gains. My
client does not enjoy lifting so I was thinking of having a circuit resistance training program
to keep him moving and to not allow him to get bored.
B. Outline the program as follows, OR use a table that is more conducive to your needs. Just be
certain to include at least one exercise for all major muscle groups and more than one
exercise for the weakest muscle groups identified in II.C. List exercises in the program in the
order that will be performed by the client (generally, larger to smaller muscle groups).
Intensity 40%-55% 1-RM

Repetitions AMRAP in 30 seconds

Rest 15 seconds between stations

Stations 12 exercises

Time 9 minutes per circuit

Circuits Repeat 3 x

Time 27 minutes

Frequency 3 days/week

Duration 8 wk

Overload Adjust 1 RM each week

Exercise stations

1. Bench press
2. Bent knee curl up
3. Leg extension
4. Lateral pull down
5. Back hyperextension
6. Standing press
7. Arm curl
8. Toe raises
9. Leg curl
10. Triceps extension
11. Seated leg press
12. Upright row

IV. Flexibility Assessment and Exercise Prescription for Flexibility

A. Directly measure ROM with a goniometer at the following joints: shoulder, hip, knee and
ankle (see table 10.2, page 310). For shoulder, measure extension and flexion; for hip, flexion
and extension; for knee, flexion; for ankle, dorsi and plantar flexion. Administer a sit-and-
reach test. Identify joints and muscle groups in need of improvement in flexibility and list
them.

Joint Flexion Extension

Shoulder 160 49
Hip 118 28
Knee 146 0
Dorsiflexion Plantar flexion
Ankle 18 42

Trial 1 Trial 2
Sit and Reach Test 28 32
Flexibility is within the average values for a health individual. Needs to improve only sit and reach
scores.
 B. Name two stretching exercises for each of the muscle groups measured in IVA.

Joint Exercise
Shoulder Sleeper stretch Doorway stretch
Hip Kneeling hip flexor stretch Butterfly
Quads Prone quad stretch Kneeling quad stretch
Hamstrings Hamstring wall stretch Seated hamstring stretch
Gastroc/soleus Wall stretch Slant board stretch

C. Write an exercise prescription for your client. Make sure to include each of the following
elements:
1. Mode of stretching
2. Number of exerciseslist stretching exercises for each muscle group that needs
improvement.
3. Intensity
4. Frequency
5. Time of each stretch
6. Repetitions
7. Duration of each workout
Exercise (static) Duration Reps Total Time Intensity
Frequency
(seconds) (second)

Hamstring wall stretch 45 4 180

Seated hamstring stretch 45 4 180

Prone Quad Stretch 45 4 180 Be able to feel the

stretch but not to a
Butterfly 2x a week 45 4 180 point of pain.
Uncomfortable but
Kneeling hip flexor stretch 45 4 180 not painful.
Calf stretch 45 4 180

IT band stretch 45 4 180

 V. Balance Assessment and Recommendations
A. Administer the one-leg stand test and the Berg Balance Scale (BBS) battery of tests.
B. Compare scores to norms (see tables 12.1 and BBS instructions).
Trial 1 Trial 2
One leg stance (eyes 30 seconds 22 seconds Above average
closed)

C. Make activity recommendations to improve your client's balance (even if they score
normal and/or low risk). Make sure to include the following elements:
1. Activity
2. Progressions (level 1 and level 2)
3. Challenges (important for those that are normal or low risk)
Activity Level 1 Level 2

Yoga Join harder classes or choose more

difficult positions

SL balance On floor On foam pad/ or bosu ball/ add

squat

walking Forward/backwards Possible options: No shoes, one

eye closed, change surface, carrying
an object, on toes, on heels