Screening, Monitoring, Evaluation and Reporting

Screening

The functional movement screening (FMS) test is a reliable method used to analyse an athlete's ability and identify weaknesses in performance. The FMS consists of 7 tests, which can be used prior to any training needs.

Test 1: Deep Squat: The ability to perform  the deep squat requires appropriate pelvic rhythm, closed-kinetic chain dorsiflexion of the ankles, flexion of the knees and hips and extension of the thoracic spine, as well as flexion and abduction of the shoulders.

Test 2: Hurdle Step: The hurdle step assesses bilateral functional mobility and stability of the hips, knees and ankles. Performing the hurdle step test requires stance leg stability of the ankle, knee and hip as well as maximal closed-kinetic chain extension of the hip

Test 3: In-Line Lunge: The ability to perform the in-line lunge test requires stance-leg stability of the ankle, knee and hip as well as apparent closed kinetic chain hip abduction.

Test 4: Shoulder Mobility: The ability to perform the shoulder mobility test requires shoulder mobility in a combination of motions including abduction/external rotation, flexion/extension and adduction/internal rotation.

Test 5: Active Straight Leg Raise: The ability to perform the active straight-leg raise test requires functional hamstring flexibility, which is the flexibility that is available during training and competition.

Test 6: Trunk Stability Push Up: The trunk stability push-up tests the ability to stabilize the spine in an anterior and posterior plane during a closed-chain upper body movement.

Test 7: Rotary Stability: The ability to perform the rotary stability test requires asymmetric trunk stability in both sagittal and transverse planes during asymmetric upper and lower extremity movement.

(Pearson, Faigenbaum, Conley & Kraemer, 2000)

As the athlete is a complete novice, it was ideal to use the FMS tests as this can identify strengths and weaknesses. The movement assessment revealed that the athlete had poor technique on squat, basic strength tests, core stability and there were weaknesses shown in the bilateral gluteus medius weakness.

Evaluation

The evaluation of the runners performance is based on achieving goals and targets set. If the goals are achieved then new goals should be set in order for the runner to progress further. Different tests can be done to determine the outcome of progress, which can also identify strengths and weaknesses. Evaluations should be monitored throughout a training programme and at specific times. As the runner is a novice, regular evaluations should be undertaken to track the progress of this individual. The runner should undergo an evaluation before competitions in order to get a clearer insight on what stage of training the individual is at.

Five RM Testing Exercises

As the following exercises for the RM tests are core exercises, a 12 RM test will be performed for each (Baechle & Earle, 2009).

1) Split squat
2) Bulgarian split squat
3) Lunge
4) Side lunge
5) Bench press 

Other Relevant Tests

1) 2.4km run. This test allows for comparing results from previous tests and observing an improvement in the V02max of the individual (Burger, Bertram and Stewart, 1990).

2) Sit Up Test. The test allows for observing improvements in the abdominal strength of the individual (Davies, 2000).

3) Static Flexibility Test - Hip and Trunk. This test is to monitor the development of the athlete's hip and trunk flexibility during this specific task (Johnson and Nelson, 1986).

4) Leg Extension. This test evaluates the strength of the quadriceps of the individual and this can be measured throughout testing periods (Dophoney, 2002).

5) Running Gait Analysis: Proper running biomechanics involves synchronous movements of all of the components of the kinetic chain. During the gait cycle, foot motion facilitates, and can be affected by, compensatory movement of the other bones and joints in the lower extremity (Dugan and Bhat, 2005).

6) Cooper VO2max Test: This test develops the athlete's aerobic endurance ability over a 12 minute period (Cooper, 1968). 

Monitoring

There are many ways in which to monitor the individual's  progress and technique. One being through the evaluation as stated previously, by completing various tests and comparing the data. Other techniques such as keeping a diary or a log book, in which all details from training sessions must be kept and the records can be used to identify strengths and weaknesses. Another method could be to set goal or targets either weekly or monthly and mark off the ones achieved and for those not achieved brainstorm an action plan to achieve the goal or target. 

Report

After three months of implementing this programme, there is evidence that the core stability of this individual has improved. It is important that these exercises are continued, as this will prevent injury. The rationale for prevention training is that  recruitment of the stabilizer muscles is increased. Another test which proved significant would be the Cooper Run which measures the total distance covered within a time limit.  The distance would increase considerably as the months prolong, the runner will be on target to achieve a decent result in the half marathon before the actual full marathon. Physiological factors such as V02max would increase at a steady pace, therefore the endurance of the athlete will be higher than their starting values, due to increased stamina and resistance to fatigue due to the intensity of this continuous training. The muscles will adapt to the demands of the exercise that they are put under, therefore they have to compensate, by increasing the number of mitochondria to convert oxygen into productive energy. The more mitochondria used during exercise, the more oxygen converted into energy therefore the symptoms of fatigue will decrease, as the marathon is 26 miles.