Fitness Tip for the Week of January16, 2006 by ANejman

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									               Functional Fitness at Rocky’s
                     3910 Portola Dr.
                  Santa Cruz, CA 95062
         Fitness Tip for the Week of January 16, 2006


Assessment – Like most        successful journeys it’s useful to have a
map of where you want to go. Writing down your goals is the
foundational first step, and then you need to assess where you are
starting from and what you will need to complete the journey.
In fitness, assessment can be a quick inventory of the following
components:
       1. Your current health/medical condition, orthopedic concerns,
          medications and doctors clearance if necessary.
       2. Strength Testing – I like to use the following strength tests
          for baseline information. You have one minute for most of
          these exercises to do as many as you can with good form. Stop
          immediately if or when your form breaks.
             a. Isometric Prone, Lateral and Supine (Back) Planks held
                for 30 seconds in each position. Maintain a rigid
                alignment from head to toe using the forearm as support.
             b. Body Weight Squats to parallel thigh for 1 minute,
                number of reps. you’ll need at end point like stool for
                your bottom to touch each rep.
             c. Push-ups – Leaning (record height), Modified (kneeling) or
                military (nose to floor) for 1 minute.
             d. Horizontal Body Rows (laying under a bar, pulling up and
                touching your chest to the bar each rep. This can either
                be down with bent knees (easier) or very rigid straight
                legs.
             e. Barefoot SL Squat Test – Observe knee tracking, foot
                staying flat and depth if shaky proceed to Glute Medius
                test below.
             f. Glute Medius Test – Side laying, laterally lift your top
                leg up and hold it as your partner gently pushes down on
                it. If it goes down easily then in same start position,
                resist them as they pull their leg down (adduction),
                repeat 3-5 times, then repeat the test.
         Functional Fitness at Rocky’s
               3910 Portola Dr.
            Santa Cruz, CA 95062
      g. Psoas (Hip flexor) Strength – Standing on one leg pull the
         other leg up at the knee as high as possible. The let your
         hands go and try to keep the leg in same position without
         holding it.

3. Flexibility / ROM (Range of Motion)
      a. Calf/Ankle Complex – Toes against the wall, bend and
         touch knees to the wall. Step back an inch each time and
         measure the distance from the wall of your last
         successful knee touch.
      b. Supine (Back) Straight Leg Lift – Laying with both legs
         extended out, toes up, slowly raise one leg while
         maintaining a flat back and “drawn in” abdominals. Have a
         partner measure approximate angle (45-90 degrees) from
         the side.
      c. Overhead Squat with Dowel Rod maintaining the rod
         overhead, squat to parallel with feet shoulder width
         apart, toes straight ahead, arms straight. This needs to
         be observed and assessed by an experienced trainer.
      d. Psoas (Hip flexor) Strength – Standing on one leg pull the
         other leg up at the knee as high as possible. The let your
         hands go and try to keep the leg in same position without
         holding it.
      e. Psoas Flexibility – Split squat and Twist from a kneeling
         position. Try to touch your calf, take a measurement if
         you can’t.
      f. Standing Shoulder Flexion, Upper Back Extension – Stand
         against a wall with heels, shoulder blades and head all
         touching the wall. From an arms at your side stance,
         raise your arms up and back touching the wall with your
         thumbs if possible. Observe low back lordosis (Curve)
         changes.
               Functional Fitness at Rocky’s
                     3910 Portola Dr.
                  Santa Cruz, CA 95062
            g. Seated Neck Rotation – Sit on a stool, arms at your
               side, slowly rotate your head to the right without moving
               your shoulders, have a partner observe approximate
               range of rotation (70-90 degrees).

Whew, are you tired yet? As you can see when you do these various
tests, there are going to be movements you can do well or maybe at all.
That’s OK; we just want to know from a program design standpoint
where we might need some preparatory work before heading into a
strength program. Remember, it makes no sense to apply additional
resistance (weight) to your body weight until you can stabilize your own
body weight and perform basic movements (Squats, Body Rows, Push-ups
etc.).
The time invested on this front end will pay huge dividends down the
road in the form of greater strength capacity, resistance to injury and
more efficient force production.

If you are interested in a personal assessment email me and I’ll send
you the health/medical forms. When you schedule your assessment plan
on about 1 hour. The cost is $65. and you will get a printout of specific
exercises recommendations and your baseline test data for later
comparison. I can work with up to 4 people at once which might take a
little longer but it reduces the individual costs as follows: 2 people $40
each, 3 people $35 each and 4 people $30.each.

If you have fitness/training questions email them to me and I’ll try to
answer them or refer you to a person or source that can.

Have a great week and as always,

BE WELL…BE FIT,
Ken Dobberpuhl

								
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