Question

Mr Q is a 50 year old carpenter who needs to maintain a lunge position while he lays floorboards. Recently, he has noticed that he is having trouble maintaining this position with his right leg forward for the duration that he needs for his work (5 minutes at a time). He has no injuries or medical history that would limit his ability to participate in a training program.  

a) You decide to establish a baseline for Mr Q’s current ability to maintain a squat. Nominate the test procedure you would use. Justify the selection of that test procedure. Nominate the parameter of physical capacity being assessed and, the outcome measure for the test and how you would use that outcome measure.

b) You decide to give Mr Q three (3) exercises to improve his ability to lunge. Briefly describe the exercises that you have chosen and state your selection of exercise variables (e.g. frequency, intensity, time [sets, repetitions], type).

Answer 1

Dear Student,

A) For knowing the current ability to maintain the squat, we can use Squat test.

This test requires the person to do as many squats as possible with no rest. This test is used to monitor the developement of the person's legs strength.

* In this test, the person stands in front of the chair facing away from it and keeping the feet apart.

* He need to squat down lightly touching the chair and immediately should stand back.

* He need to repeat this process until they are unable to continue.

It can be considered that for a male of 50 years, average number of squats performed could be in the range of 21-25.

The main advantage of this test is that it is simple and it can be conducted anywhere at any time with minimum equipment required.

B) The best exercises for improving his ability to lunge are described below:

* Modified bridge:

- Lie on your back with knees bent and feet flat on the floor.Lift your hips for activating gluteal muscles. Pause and then repeat.

- Repeat this 10 times twice a day and atleast do it thrice a week

*Clamshell exercise:

- Lie on one side the floor with the knees bent .Heels must be placed together and lift the top knee to 45degrees without moving the pelvis.

Hold on for about 5 seconds and repeat. Atleast 10 repetitions must be done. Then perform the same exercise by lying on the other side.

* Step up with reverse lunge :

- Stand in front of a step and step up with your right foot and drive your left knee up towards the chest.

- Then step the left foot back to the original position and move your right foot back into a lunge by lowering your knee towards the floor.

- come back to original position and repeat

-Around 10 repetitions should be made for effective results.

Hope your are clear...