Athena Vale
Muscle power is an important aspect of daily activities and athletic performance. Testing muscular power is essential to monitor improvement and performance, especially in athletes. However, assessing muscle power, especially in older adults, is challenging due to the lack of validated field tests. Various methods are available to measure muscle power, including the squat jump, long jump, and power clean tests. These tests focus on explosive leg power and can be measured through vertical jumping ability. Additionally, the use of specific equipment, such as the Tendo, has been recommended for assessing muscular power during functional movements.
| Characteristics | Values |
|---|---|
| Testing methods | Free weights, machine weights, Tendo, cinematography, biomechanical analysis |
| Test types | Squat jump, long jump, power clean, bench press, squat, sit-to-stand (STS) |
| Test subjects | Older adults, male adolescent athletes |
| Number of subjects | 48, 20, 3,484 |
| Training frequency | Twice a week |
| Training duration | Seven weeks |
| Rest duration | 60 seconds |
| Number of tests | 10 |
| Risk of adverse events | 0.15%–0.69% |
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Squat Jump tests
Squat jumps are a cornerstone test for many strength and conditioning coaches and sports scientists. The test is used to measure an athlete's lower-body power, or speed-strength ability, and is particularly useful for sports that require high levels of lower-body power, such as high jump, long jump, triple jump, rugby, basketball, Olympic weightlifting, and volleyball.
The squat jump (SJ) test is a simple, practical, and reliable measure of power output in the lower limbs. It is often used in conjunction with the countermovement jump (CMJ) test, as the SJ test is more sensitive to fatigue levels. The CMJ can "mask" lower extremity force production due to the utilization of the stretch-shortening cycle (SSC). The SJ test helps to better understand an athlete's ability to overcome inertia from a still starting position.
The static SJ test requires the athlete to pause in a flexed, semi-squat position for several seconds before initiating the upward/concentric phase and jump. The dynamic SJ test, on the other hand, allows the athlete to descend and ascend through the countermovement in one continuous and rapid motion without any stop or pause.
To perform the test, the athlete squats down to 90 degrees and holds the bottom position for three seconds. The athlete then starts to apply force into the ground, initiating the propulsive phase, which is the concentric part of the jump. The apex of the concentric phase trace is the maximum force produced during the jump.
The SJ test can also be used to identify lower-body asymmetries and imbalances, which may be functional adaptations that help an athlete perform their skill. For example, baseball is a rotational sport where athletes frequently rotate in one direction, which can result in asymmetries in their jumping patterns.
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Long Jump tests
The standing long jump test, also known as the broad jump test, is a simple and effective way to measure muscle power, especially in the lower body. It is a common test used in sports training and rehabilitation to evaluate and monitor an athlete's progress over time.
To perform the test, the participant must start from a standing position, with their feet shoulder-width apart. They then jump as far forward as they can, sticking the landing on both feet and holding the position for at least three seconds. It is important to note that participants should not use a step to get momentum for the jump. The distance between the starting line and the jumper's heels at the point of landing is then measured. Multiple attempts, usually three, are allowed, and the longest jump distance is recorded. Proper technique is crucial for accurate measurement, and participants should ensure they swing their arms forward during the jump.
The standing long jump test is part of the Eurofit Test Battery and is often used in conjunction with other tests like the vertical jump test, which also measures lower body power. The test is simple to perform and does not require specialized equipment, making it accessible and easy to administer.
The average distances for the broad jump test vary across demographics. College-aged males average 8-9 feet (2.4-2.7 meters), while college-aged females average 6-7 feet (1.8-2.1 meters). High school athletes average 9-10 feet (2.7-3 meters) for males and 7-8 feet (2.1-2.4 meters) for females. Professional basketball players have an average broad jump distance of 10-11 feet (3-3.4 meters).
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Power Clean tests
The test procedure involves the subject standing at the bar with feet shoulder-width apart. They then bend down and grasp the bar with hands outside the knees, palms facing the body. The head and neck should be in a neutral position with eyes facing forward. The weight is lifted from the floor by extending the legs and keeping the arms straight. Once the weight reaches thigh level, the knees are flexed and the torso is dropped below the bar, catching the weight on the front of the shoulders. Finally, the weight is pushed up to finish in a standing position.
It is important to note that this test should only be performed by experienced weightlifters with good technique. The warm-up procedure should be recorded and repeated for future testing, and any variations in technique should be noted. The results of this test may also be specific to the equipment used, so it is recommended to use the same equipment for consistent measurements.
The power clean test is a reliable measure of maximum muscular power and is often used to assess strength and power performance in adult athletes. It is particularly useful as it involves an explosive yet highly controlled movement performed at a maximal movement speed, providing a better impression of an athlete's whole-body power compared to traditional resistance exercises.
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Using Tendo
Tendo is a simple field method of determining muscular power among older adults. It is a valid and reliable method for determining muscular power during a sit-to-stand (STS) task among older adults. Clinicians may use this tool to evaluate and assess progress in older adults' power and physical functioning.
The Tendo Weightlifting Analyzer (Tendo) is a measure of muscular power. It is a velocity-measuring device that can measure the speed of a lift in meters per second or the actual wattage produced by an athlete. It can be used to determine an athlete's quickness, which is the ability to perform high-speed movements with no significant external resistance or great energy.
The Tendo unit is used primarily to control bar speed for the development of special strengths. It can be attached to a bar to measure how fast one can move a light weight for speed strength and near-maximal weights as well. By using a determined amount of rubber bands on the bar, one can regulate the bar speed to simulate explosive speed or even strength speed work. The more bands used, the slower the bar speed becomes, representing near-maximal or maximal loading.
The Tendo unit can also measure the velocity with which one throws a medicine ball of different weights. It can be attached to the athlete to measure the speed being developed.
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Biomechanical analysis
Biomechanical Models
Developing biomechanical models is essential for estimating muscle forces involved in motor actions. These models provide indirect access to muscle force estimation, and their precision and reliability make them valuable in different contexts. However, the terminology used to describe these models varies across research fields, including biomechanics, medical engineering, and neurosciences, which can hinder collaboration. Efforts have been made to establish a common language to facilitate communication and understanding between different fields.
Muscle Effort Quantification
Biomechanical methods can be employed to quantify muscle effort during resistance exercises. This involves determining the force exerted by individual muscles or muscle groupings to understand the relationship between an exercise and the resulting adaptations. Some approaches include inverse dynamics with rigid body models, forward dynamics and EMG-driven models, normalized EMG, and inverse dynamics with point-mass models. Rigid body models quantify muscle effort as net joint moments, while forward dynamics and EMG-driven models estimate muscle force and its effect throughout the body.
Direct Measurements of Muscle Length
Direct measurements of muscle fiber length provide valuable insights into skeletal muscle motion and underlying biomechanical principles. Techniques such as sonomicrometry, fluoromicrometry, magnetomicrometry, and ultrasound are used to measure muscle length in vivo. Ultrasound, in particular, has become prevalent in biomechanics due to its affordability, portability, and ability to capture dynamic changes in muscle architecture during contractions.
Ballistic and Non-ballistic Movements
Understanding the difference between ballistic and non-ballistic movements is crucial. Ballistic movements result from an initial muscular contraction impulse, followed by muscle relaxation, while non-ballistic movements involve constant muscular contraction throughout. Considering these mechanical variables helps select valid tests for muscular strength assessment.
Warm-up Considerations
Warm-up activities, including passive and active methods, can increase muscle temperature. The effects of increased temperature on maximal muscular strength are inconclusive. Additionally, static stretches in warm-up routines may reduce force during maximal voluntary contractions, leading to suggestions to exclude them before strength and power performances. A general warm-up includes low-intensity activities to increase heart rate, blood flow, muscle temperature, and respiration rate, followed by dynamic stretches and movement-specific dynamic exercises.
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Frequently asked questions
There are various tests for measuring muscle power, including the squat jump, long jump, and power clean. Testing equipment and procedures can vary, but it is important to consider the validity and reliability of the test, as well as the safety of the individual being tested.
The test should be chosen based on its similarity to the performance of interest. For example, if the goal is to improve athletic performance in a specific sport, the test should mimic the movements and muscle contractions used in that sport. It is also important to consider the individual's age, health, and functional state, as certain tests may be contraindicated for older adults or individuals with certain health conditions.
Muscle power in older adults can be assessed using the sit-to-stand (STS) task, which involves functional movements that are similar to activities of daily living. This test can be performed with the use of Tendo and cinematography to measure changes in center of mass (COM) over time. Other tests, such as the 30-second chair-rise test, can also be used to predict concentric lower-body muscle power in older adults.
