PhD, Associate Professor G.I. Semenova¹
Postgraduate P.A. Grigoriev^1
1Ural Federal University, Yekaterinburg

Corresponding author: galsem@list.ru

Abstract

Objective of the study was to develop an arms overhead squats test version for physical dysfunctions detection and correction purposes. 

Methods and structure of the study. The authors suggested that the functional testing of movement in the arms overhead squats test would help identify the risk of injury to people engaged in sports and active physical activities (fitness, dancing, etc.). Coupled with this screening technique and well-chosen correctional exercises, it will be possible to design a training system to develop effective fitness and real-life movements. The authors emphasized that the squat execution technique can be observed and analyzed from three different positions - front, side and back, to identify the compensation of movements in each of them. Having focused on these key areas, they were able to clarify the test techniques.

The arms overhead squats test was conducted in October 2019 and involved 50 people of the 1st and 2nd mature ages (34-53 years). A myograph was used in the test to determine the degree of activation of the subjects’ trunk muscles in two types of squats: back squats (women - 10 kg, men - 20 kg) and arms overhead squats. The muscular activity was analyzed in the following areas: rectus abdominis muscle, oblique abdominal muscles, extensors of the back, greater and minor rhomboid muscles, and broadest muscle of the back.

Results and conclusions. The arms overhead squats test showed an average increase of 4-7% in the degree of activation of all the muscles. It should be noted that, versus the basic squats, such squats activated 10% more upper abdominal muscles. In addition, during the arms overhead squats, noticeable differences were observed in the two positions of the joints, six differences in the kinetic chain, and gender-specific differences in the muscle activation.

Therefore, the research conducted confirms the possibility and expediency of using the arms overhead squats test to detect bodily dysfunctions and further develop the program to eliminate them.

Keywords: physical fitness, movement, physical dysfunctions, arms overhead squats, testing.

Background. Physical movements may be defined as the high-coordinated interaction of muscles, bones and joints controlled by the central nervous system. Key movements screening tests may help find out whether or not an individual is physically fit for a specific physical activity program [1]. Presently the sport science offers a wide range of physical fitness/ functionality tests, although an analysis of the relevant reference literature shows a shortage of specific accessible tests (that need no special test equipment) to detect pains, movement asymmetries, muscle malfunctions or serious musculoskeletal system functionality issues. Moreover, it is not unusual that coaches and physical education specialists are in need of reasonably fast (10-15 min at most) and simple tests to select physically fit people for group trainings. In such situations we would recommend the arms overhead squats test taking only 2-3 minutes. Our study was designed to develop an arms overhead squats test version and analyze its benefits.

Objective of the study was to develop an arms overhead squats test version for physical dysfunctions detection and correction purposes. 

Methods and structure of the study. It should be mentioned that observations of an individual movement style seldom if ever help collect all the information required for a functionality analysis. Limitations of the standard observations have been analyzed by the National Academy of Sports Medicine (NASM), and the analysts recommended the arms overhead squats test as a reliable method to fairly rate the individual functionality and movement amplitudes. It was found that the arms overhead squats mobilize more than 200 lower- and upper-body muscles since the test requires the upper- and lower-body muscle movements being well harmonized to perfectly and harmonically perform the three-joint flexion (in the squat phase) and extension (standup phase) sequence.

Actually the arms overhead squats test is widely used for the movement analyses – for example, in the FMS (Functional Movement Screen) procedures; in the NASM models; and in the Fusionetics Human Performance technology for the movement efficiency rating purposes [3]. Popularity of the arms overhead squats test is due to the fact that it makes it possible to basically rate an individual functionality on the whole. In addition, as demonstrated by Noda and Verchure (2009) from the University of Michigan, the arms overhead squats test is indispensable for the individual movement range and potential injuries forecasting and prevention purposes. It is recommended to observe the arms overhead squats tests sequence from the front, side and back viewpoints to detect and fairly profile the movement disorders and compensatory moves. When the observer is attentive enough in every of these key projections, the arms overhead squats test may generate high-quality data for analyses as a basis for an individual practical corrective program [2].

We analyzed the available literature on the subject, improved the arms overhead squats technology and tested it in the fitness clubs of Yekaterinburg city to accumulate the arms overhead squats testing experience and analyze benefits of our arms overhead squats test version. It was in October 2019 that we tested the arms overhead squats test version on the 34-53 years old sample (n=50). The test was designed to profile by myographer the trunk muscles activation patterns in the 10/ 20kg barbell arms overhead squats test (with the 10kg version for women). We also analyzed the muscles activation patterns of the rectus abdominis, oblique abdominal, dorsal extensors, large/ small rhomboid muscles and latissimus dorsi.

Results and discussion. Our arms overhead squats test version was designed as follows.

Front view The arms overhead squats sequence observer shall find if the person can squat with the feet kept under the hips or shoulders with the toes pointing forward. Despite some possible modest variations, a healthy individual (free of pains/ orthopedic malfunctions) should have not problems in keeping the toes straight in the arms overhead squats sequence. When the observer notes a trend to turn out the feet laterally or extend the support square, it may be indicative of a potential limitation in the ankle joint movement range. The most usual compensatory movement detectable in this projection are the feet turns out with the knees shifting inward. When the observer detects some of the above malfunctions, they should be verified by extra tests. The compensatory moves normally mobilize the following muscles: soleus, gastrocnemius and biceps femoris; with these muscles being either overactive, or just pinched and shortened due to some customary limitations – e.g. unfitting shoes, weaknesses in the thigh muscles etc. – that need to be prioritized by the corrective program. It is the gluteus maximus, gracilis and hamstring muscles that most often get inactive or loose tones – and therefore, require special strength exercises for correction.

Side view The observer (fitness professional in the case) should find out if the subject is comfortable keeping the arms stretched overhead for the whole arms overhead squats sequence, with a special attention to the feet positioning that should ideally be under the hips or shoulders with the toes pointed forward. The arms should be kept straight overhead with a stable spine and no compensatory moves in the body inclination angles and shins. The most common compensatory moves visible in this projection are the fluctuations in the torso inclination angle and tibia position, arms lowering forward, difficulties in keeping the spine vertical, plus hyper-deflections in the lumbar section. Hyperactivity may be detected also in the soleus and gastrocnemius muscles, i.e. hips/ abs flexors and some others. Inactivity in need of correction may be diagnosed in the tibial, gluteus maximus, spinal extensors, rhomboid and deltoid muscles.

Back view The observer should find out from this viewpoint whether the movement sequence is symmetrical and the heels are kept tight to the floor. The most common compensatory moves visible in this projection are the weight shifts to the either side or the heels losing contact with the floor. The latter plus sideward shifts of the feet may be indicative of shortenings in peroneal, gastrocnemius, biceps femoris and soleus; plus potential malfunctions/ inactivity of the gluteus medius muscle. In case of the trunk movement asymmetry with the weight shift to either side, the observer may diagnose shortenings/ overloads in the thigh abductor, piriformis, quadriceps muscle of the thigh, and/or gluteus medius muscle; normally associated with inactivity of the gluteus maximus and thigh abductor muscles.

Having completed and analyzed the test logs, the fitness specialist may design a correction program including the following components. Every practice should start from a massage cylinder application for relaxing; followed by specific stretching practices for inactive muscles. And the practice will be finalized by multisided joint movements geared to harmonically train the relevant synergistic muscles as a whole.

Our arms overhead squats tests found all muscles being activated by 4-7% more on average – and 10% more for the upper abdominal muscles – than in the traditional squats. It should be emphasized that the arms overhead squats test makes it possible to detect differences in at least two joint positions and six gender-specific differences in the kinetic chain.

Conclusion. Simple functionality tests on the whole and arms overhead squats tests in particular are highly beneficial for practical applications since not every physical education specialist has a ready access to expensive modern movement test and analyzer systems. The study data and analysis demonstrates practical benefits of the customizable arms overhead squats test version for the bodily malfunctions detection and correction purposes.

References

1. Burton R., Elkins K., Kiesel K.B., Plisky P.J. Gender differences in functional movement screen and Y-balance test scores in middle aged school children. Medicine & Science in Sports & Exercise, 2009. 41, p. 183.
2. Goss D.L., Christopher G.E., Faulk R.T., Moore J. Functional training program bridges rehabilitation and return to duty. Journal of Special Operations Medicine: a Peer Reviewed Journal for SOF Medical Professionals, 2009. 9(2), p. 29.
3. Gulgin H., Hoogenboom B. The Functional Movement Screening (FMS)™: An interrater reliability study between raters of varied experience. International journal of sports physical therapy, 2014. 9 (1), p. 14.