Brittany Cogan
Assessment Project:
Section One -
Focus:
To measure the strength and deficiency of muscles used when back squatting and how the athlete is affected by these strengths and weaknesses when executing the back squat.
Refining the Problem
2. Provide a description of the student/client/athlete population for which the rating scale is designed
Age: (must be 18 years or older**)
Gender:
Grade Level:
Athlete or non athlete:
Ability Level:
Amount of Prior Training:
Prior Injury:
3. Identify how and why you could/would use the rating scale.
Pretest to find a baseline/ starting point for my athlete
Pretest would consist of:
-10 rep warm up with just the bar to evaluate form and to warm up and activate muscles
-3 rep max (cap at 135 for experienced females and 210 for experienced males)
-I chose to cap because this is an assessment of form, not strength, but I would like to evaluate a form change when weight is gradually added.
Each week, my client will up their weight by 5% of their max weight. (50%, 55%, 60%..)
This will go on until my client reaches 100% in which time we will do our post test.
Each week, my athlete will be strictly coached on their form and my specific points of focus will be the eyes facing forward, locking of wrists, the chest pushed up and not allowing an arch in the spine, them sitting back, and their knees keeping behind their toes.
4. Identify the components/characteristics/parts of the skill/issue you have selected to evaluate and why you have selected to emphasize these specific items. You may select to emphasize process, product or both.
Each week , my athlete will be strictly coached on their form and my specific points of focus will be the eyes facing forward, locking of wrists, the chest pushed up and not allowing an arch in the spine, them sitting back, and their knees keeping behind their toes.
5. Instrumentation and Methodology
I will be assessing based off an “excellent, good, needs work” scale. I find when rating on a scale 5-4-3-2-1, it is very up for interpretation and the scale I chose (in my opinion) is very clear and to the point. This will allow for less confusion and questioning.
6. What would the test administrator need to know about using this instrument and the procedures followed to administer the rating scale.
The administrator would need to have prior knowledge and training on how to properly execute a back squat, have the equipment/facilities in order to perform the exercise, about 30 minutes to pretest, a spotter for the safety of the athlete so the test administrator can fully focus on the athlete and what they are trying to assess.
Analysis of Results
7. Describe how you would use the results of the rating scale.
In order to obtain a passing grade, the athlete will need to be able to perform a back squat with all “excellent” or “good” marks on their grading. If there are any “needs work” on their assessment, they will not be able to pass. If the athlete has had any form of prior injury, I will need proper clearance documentation before any testing.
This will be a formative evaluation followed by a summative evaluation because each week my athlete will be formatively evaluated for a summative final test on their form to evaluate their form progress.
Section Two –
Directions for performing a functional back squat:
1) Approaching the Bar-
Make sure Bar is low enough for you to take it off the pegs
Next, before you even get under the bar, you must find your hand position. If you are a smaller lifter and/or have great shoulder and spine mobility you want your hands in relatively close. For a larger lifter or someone who lacks stellar mobility a wider grip may be necessary.
2) Bar Position-
Set the bar right at the base of the neck across the top of your traps.
3) Unracking the Bar-
Start with your feet under the bar and your hands in position. Remember, you will have to determine what grip distance is best for you but tighter is usually better.
Get under the bar and into the high-bar or low-bar position.
Adjust your grip if necessary but stay tight.
Keep your chest up and elbows down.
Take a big diaphragmatic breath in and hold.
Squat up to unrack the bar
Take one step back with one leg and then the other. Stay tight. Now you can release your breath.
.4) Foot Position-
Start out with your heels directly under your shoulders with your feet slightly toed out.
5) Neck and Eye Position
Keep your stare at a fixed point on the horizon NOT the ceiling.
Ready to Start:
1.)Sit Back and Knees Out
Think of this step as “sitting in a chair”
To ensure proper mechanics and prevent your knees from buckling in you must also continuously press your knees outward. This will also give you more stability in your hips when you are driving the weight back up.
2.) Squat Depth
For this assessment, we will aim for just above, or at 90 degrees (hips parallel with knees)
3.) Back to the Top
Make sure you are activating your powerful glute muscles and hamstrings by squeezing your butt when you start to press.
Back Squat Evaluation Chart:
Clients Name: Date:
Age:Skill:
Gender:Grade Level:
Amount of Prior Training:Prior Injury:
Form: / Grading (excellent, good, needs work): / Weight: / Instructors notes:Eyes facing forward
Locking of wrists
Chest pushed up
No arch in the spine
Sitting back
Knees behind toes
References
Bergeron, Stephen, CSCS. "Master The Barbell Back Squat: Proper Form & Technique - BuiltLean." BuiltLean. 2016 BUILTLEAN LLC, 12 Aug. 2013. Web. 29 Mar. 2016.
Myer, Gregory D., Adam M. Kushner, Jensen L. Brent, Brad J. Schoenfeld, Jason Hugentobler, Rhodri S. Lloyd, Al Vermeil, Donald A. Chu, Jason Harbin, and Stuart M. Mcgill. "The Back Squat." Strength and Conditioning Journal 36.6 (2014): 4-27. Web.