Data Results Sheet NAME: Justin Foreman Jr. _ DATE _ January 16, 2018 _ 1. Heart Rate Resting Heart Rate (HR rest): __ 100 ___ ___ Estimated Heart Rate Max (HRmax): _[220 - 26] __ 194 _____ [220-age] or if on beta blocker medication [162-(0.7 x age)] 2. Estimated Training Zones Zone I: ___ 97 _____ to ___ 126.1 _____ [HRmax x 0.65 to 0.75]: If first-time exerciser use [HRmax x 0.50 to 0.65] Zone II: ________ to ________ [HRmax x 0.80 to 0.85] Zone III: ________ to ________ ONLY to be used by high level client or approved by physician [HRmax x 0.86 to 0.90] 3. Blood Pressure Systolic: _ 120 - 133 _______ Diastolic: _ 81-90 _______ 4. BMI score: _ 28.73 x 703 = 20197.19 _______ weight (kg) / height (m2) or [weight (lbs) / height (inch2)] x 703 5. Body Fat Biceps: _ 10mm __ Triceps: _ 10mm _ Subscap: _ 10mm _ Iliac: __ 15mm __ Total: __ 34.48lbs __ 6. Circumference Measurements Neck: 19inches Chest: 38inches Waist: 38inches Hips: 48inches Thigh: 25inches Calves: _ 15inches _ Biceps: _ 12.5inches _ Forearm: 10.5inches _ 7. Cardio Assessments Step Test VO2 score: ________ Rating: ________ Beginning Zone: ________ Stage: ________ Duration of exercise (sec) x 100 = CV efficiency Recovery pulse x 5.6 Rockport Walk Test VO2 score: ________ Rating: ________ Beginning Zone: ________ Stage: ________ 132.853 – (0.0769 x weight) – (0.3877 x age) + (6.315 x1 for men or + (6.315 x 0) for women - (3.2649 x time in minutes) – (0.1565 x heart rate) = VO2 score 8. Movement Assessments Overhead Squat
| View | Kinetic Chain Checkpoint | Movement Observation | Left | Right |
| Anterior | Feet | Turn out | overactive soleus & lateral gastrocnemius | underactive medial gastrocnemius, Gracilis, Sartorius, & Popliteus |
| Knees | Move inward | Overactive adductors, TFL, vastus lateralis, and Biceps femoris-short head | Underactive glutes and vastus medialis | |
| Lateral | Lumbo-pelvic hip complex | Excessive forward lean | Overactive hip flexor complex, soleus, abdominal complex, and gastrocnemius | Underactive Gluteus Maximus, Erector Spinae, and Anterior Tibialis. |
| Lumbo-pelvic hip complex | Low back arches | |||
| Shoulder complex | Arms fall forward |
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Single-leg Squat
| View | Kinetic Chain Checkpoint | Movement Observation | Left | Right |
| Anterior | Knee | Moves Inward | Overactice TFL, Vastus lateralis, adductor complex, and bicep femoris short head | Underactive Vastus Medialis Oblique (VMO) and Gluteus Medius/ Maximus |
Pushing/Pulling
| Kinetic Chain Checkpoints | Movement Observation | Yes |
| Lumbo-pelvic-hip complex | Low back arches | |
| Shoulder complex | Shoulders elevate | |
| Head | Head protrudes while pushing |
| Muscles to be Stretched: | Exercises to be Used: |
| 1. Abductor stretch | 1. Lateral tube walking |
| 2. Hamstring stretch | 2. Ball squat w/ abduction |
| 3. Calf Stretch | 3. Ball Squat |
| 4. Hip Flexor Stretch | 4. Ball Squat/ Ball Bridge/ Floor Bridge |
| 5. Tensor Fascia Latae Stretch | 5. Abductor complex (opposite side) |
| 6. Peroneal Stretch | 6. Single-lead balance reach |
Overactive and Underactive Muscles
The overactive muscles depicted in the overhead squat include soleus & lateral gastrocnemius. The underactive ones are the medial gastrocnemius, popliteus, medial hamstring complex, gracilis & Sartorius. These muscles usually depict a case of turn-out of feet to achieve effective balance during the squat ( Mauntel, Post, Padua, & Bell, 2015) . Excessive forward lean may be depicted to show overactive hip flexor complex, soleus, abdominal complex, and gastrocnemius muscles and underactive Gluteus Maximus, Erector Spinae, and Anterior Tibialis. This is a clear indicator of inability to control hip movement and motor control stability problem. It is also possible to have overactive abdominal muscles like the rectus abdominis and external oblique. In this regard, calf, hip flexor, and ball abdominal stretches are effective to rectify the problem at hand ( Nickelston, 2011) . When performing an overhead squat, it may be challenging to keep arms above the head hence they fall forward. This is caused by overactive chest and back muscles including pectoralis major and latissimus dorsi respectively. To rectify the problem pectoral and latissimus dorsi streatches may be performed ( Nickelston, 2011) . The squat to row and floor cobra exercises are some of the regular practices that the individual should perform to eradicate the weakness and tightness of the muscles identified.
References
Mauntel, T. C., Post, E. G., Padua, D. A., & Bell, D. R. (2015). Sex differences during an overhead squat assessment. Journal of Applied Biomechanics , 31(4), 244-249.
Nickelston, P. (2011) The Overhead Squat Assessment. Dynamic Chiropractic , 29(2), Retrieved from http://www.dynamicchiropractic.com/mpacms/dc/article.php?id=55111
