Screening, Monitoring, Evaluation and Reporting

Screening Plan

The screening tests were selected to assess the runner’s baseline measurements. These are listed under ‘Choice of Screening Tests’. The functional movement screen will analyse the changes made to the proprioceptors due to the training programme (Cook, Burton & Hoogenboom, 2006). A running gait analysis test was also used to measure the runner’s baseline running technique prior to the intervention of an exercise programme.

Choice of screening tests as suggested by Cook, Burton and Hoogenboom (2006):

• Deep squat: to test the squatting technique
• Hurdle Step: for the bilateral Glut Med (an abductor and external rotator) weakness
• In-line lunge: hip mobility
• Active Straight Leg Raise: to test the Hamstring tightness
• Trunk Stability Push-Up: core strength/stability and arm strength/stability
• Rotary Stability: core strength and stability
• Visual analysis of running gait with reference to a source outlining a specific protocol for the analysis of running gait. In particular, ABC running drills will be used to measure the progress of the runner to ensure the correct forefoot contact at all running speeds is achieved (Puleo & Milroy, 2010).

Evaluation Plan

The plan to evaluate the runner’s performance throughout the periodization programme is to measure the progress made. From this the periodization programme will be adapted to suite the runner’s needs (Fredericson & Moore, 2005). The choice of a multiple-RM test is because the runner is a beginner and a 1RM can be predicted from the multiple-RM (Baechle & Earle, 2008). The five RM testing exercises and other relevant tests are listed below:

Five RM testing exercises

• Dead lift: tests Hamstring and lower back stability and strength (Atkinson 2009).
• Concentration Bicep Curl: Bicep Brachialis and Biceps Brachii muscular endurance (Black, 2002).  
• Triceps extension: Test Triceps Brachii muscular endurance (Black, 2002).  
• MB squat press: Test Gluteals, Quadriceps, Core, Pectorals Deltoids and Triceps muscular endurance (Black, 2002; Chandler & Stone, 1991). 
• Straight-leg BB deadlift: Test Hamstrings, Gluteals and core muscular endurance (Wright, Delong & Gehlsen, 1999).

Other relevant tests

• Running gait analysis (Puleo & Milroy, 2010).
• Endurance testing: 12 minute Cooper run (indirectly measures aerobic power) (Baechle & Earle, 2000).
• Sit and reach test to measure hamstring and lower back flexibility (Baechle & Earle, 2000)
• Screening tests (as stated under choice of screening tests)

Monitoring Plan

The plan to monitor the progress of the runner is written on the periodization plan. This plan focuses on the pre- during and post- intervention of the exercise programme.

When will the tests be conducted?

• At 21 weeks the re-tests are performed (Hakkinen et al., 2003). In particular, the 5 RM tests are to be re-tested and the other relevant tests also.
• The 12 minute Cooper Run will also show improvements in the initial weeks of the training programme because the runner is a beginner and the improvements seen are greater for untrained compared to trained athletes (Hakkinen et al., 2003; Sale, MacDougall, Jacobs & Garner, 1990). However, the aerobic capacity of the runner will be enhanced because of the biochemical adaptations made due to the training programme.
• The other relevant tests will also be carried out at the same intervals to measure the effects of the training programme.

Progress Report/Feedback for the Athlete and their Coach

The screening tests have shown significant improvements in the runner’s squatting technique, strength test performances and running mechanics. Particularly the deep squat screen and sit and reach test have shown significant enhancement suggesting Hamstring flexibility is improved. This contributes towards the runner’s ability to make full contact with the ground at all running speeds which at baseline the runner could not achieve. Muscle hypertrophy has occurred as a result of the strength training (Hakkinen et al. 2003; Folland & Williams, 2007) therefore the RM tests have increased. In particular, the expected neural adaptations at this time in the periodization programme are increases in muscular hypertrophy which enhances the runner’s ability to perform the strength tests (Hakkinen et al., 2003). Furthermore, an increase in biochemical activity contributes towards the improvements measured in performance such as mitochondrial density (Sale, MacDougall, Jacobs & Garner, 1990). The core exercise tests have measured improvements and this is seen in the RM testing of the MB squat press. This is potentially explained by the improvements made to the deep squat screening. The Gluteus Medius weakness has also improved due to an enhanced hurdle step performance. The programme concludes that aerobic performance and muscular endurance are enhanced.