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1
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Squat - Rules of Performing and Most Common Mistakes

100%
Czaprowski D., Biernat R., Kędra A.
Polish Journal of Sport and Tourism
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2012
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vol. 19
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issue 1
3-7
EN
The squat is an exercise which is commonly applied in sport, recreation and while performing numerous everyday activities [1, 2, 3]. The improper performance of the squat leads to the shaping of an improper movement pattern.In this work the methodology of teaching the squat, which has to be learnt to constitute a significant element in the prophylaxis of the musculoskeletal system overloads, is described.
2
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Students' Knowledge Concerning the Correct Squat and the Elements of the Methodology of Teaching It

100%
Czaprowski D., Kędra A., Biernat R.
Baltic Journal of Health and Physical Activity
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2012
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vol. 4
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issue 2
124-131
EN
Background: A squat is one of the exercises commonly applied in sport, in school physical education classes, among amateurs practising recreational sport as well as in rehabilitation of children and elderly people. The role of the preventive effect of the correctly performed squat on the musculo-skeletal system is particularly highlighted, while threats posed by an incorrect performance of the exercise are simultaneously indicated.The aim of the work was to define the knowledge of students concerning the methodology of teaching the correct squat and to present methodological fundamentals in this field.Material/Methods: The research involved 412 students of physical education and of a special course for personal trainers. The diagnostic poll method with the use of two techniques, i.e. a questionnaire and knowledge test, was applied. The collected data were analysed statistically with the use of the Excel packet.Results: Over a half of the students examined in the test admit that they do not know what the correct squat looks like. The subjects also indicate the lack of knowledge concerning the methodology of teaching it. Over 86% of the respondents admit that during classes included in the studies curriculum they had no opportunity to observe the methodology of teaching the squat. Simultaneously, nearly 71% of the students indicate that an incorrect performance of this exercise may bring about negative effects in the musculo-skeletal system of a person practising sport.Conclusions: The knowledge of students concerning the methodology of teaching the correct squat is insufficient.
3
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Lower Extremity Strength and the Range of Motion in Relation to Squat Depth

100%
Kim S.-H., Kwon O.-Y., Park K.-N., Jeon I.-C., Weon J.-H.
Journal of Human Kinetics
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2015
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vol. 45
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issue 1
59-69
EN
The purpose of this study was to determine which variables of the range of motion (ROM) and strength of the hip, and ankle are associated with squat depth. In total, 101 healthy subjects (64 males, 37 females) participated in the study. Outcome measures consisted of the ROM of hip flexion, hip internal rotation, external rotation, ankle dorsiflexion with an extended and flexed knee joint, and strength of the hip flexor and ankle dorsiflexor. Squat depth was measured using SIMI motion analysis software. Pearson correlation was used to determine the relationship between variables and squat depth. Multiple stepwise regression analysis was performed to determine variables associated with squat depth. The multiple regression model indicated that ankle dorsiflexion with a flexed knee and the hip flexion ROM were significantly associated with squat depth in male subjects (R2 = 0.435) and ankle dorsiflexion with an extended knee and dorsiflexor strength were significantly associated with squat depth in female subjects (R2 = 0.324). Thus, exercises to increase the ROM of the ankle dorsiflexion, hip flexion, and dorsiflexor strength can be recommended to improve squat performance. Future studies should assess an increased ROM of the ankle dorsiflexion, hip flexion, or dorsiflexor strength effect on deep squat performance.
4
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The Effect of Patellar Taping on Squat Depth and the Perception of Pain in People with Anterior Knee Pain

100%
Clifford A. M., Harrington E.
Journal of Human Kinetics
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2013
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vol. 37
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issue 1
109-117
EN
Patellar taping is a treatment adjunct commonly used in the management of anterior knee pain. The aim of this cross sectional study was to investigate the effects of medial glide patellar taping on sagittal plane lower-limb joint kinematics and knee pain during a unilateral squat in a symptomatic population complaining of anterior knee pain. Ten participants with a history of unilateral or bilateral anterior knee pain were included in the study. Subjects were required to squat on the symptomatic leg under three conditions: placebo tape, patellar tape and no tape. Kinematic data was recorded using the CODA mpx64 motion analysis system and subjects’ pain was assessed using the Numerical Rating Scale. Patellar taping resulted in a significantly greater single-legged squat depth compared to placebo tape (p=0.008) and no tape (p=0.001) and a statistically significant reduction in pain during a squat compared to placebo tape (p=0.001) or no tape (p=0.001). Significant differences were not identified for maximum knee flexion in the patella taping compared to the no tape condition. This study may have significant clinical implications as participants reported less pain and alterations in sagittal plane movement following the application of patellar tape.
5
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Associations Between Dry Land Strength and Power Measurements with Swimming Performance in Elite Athletes: a Pilot Study

88%
Morouço P., Neiva H., González-Badillo J., Garrido N., Marinho D., Marques M.
Journal of Human Kinetics
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2011
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vol. 29A
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issue Special Issue
105-112
EN
The main aim of the present study was to analyze the relationships between dry land strength and power measurements with swimming performance. Ten male national level swimmers (age: 14.9 ± 0.74 years, body mass: 60.0 ± 6.26 kg, height: 171.9 ± 6.26, 100 m long course front crawl performance: 59.9 ± 1.87 s) volunteered as subjects. Height and Work were estimated for CMJ. Mean power in the propulsive phase was assessed for squat, bench press (concentric phase) and lat pull down back. Mean force production was evaluated through 30 s maximal effort tethered swimming in front crawl using whole body, arms only and legs only. Swimming velocity was calculated from a maximal bout of 50 m front crawl. Height of CMJ did not correlate with any of the studied variables. There were positive and moderate-strong associations between the work during CMJ and mean propulsive power in squat with tethered forces during whole body and legs only swimming. Mean propulsive power of bench press and lat pull down presented positive and moderate-strong relationships with mean force production in whole body and arms only. Swimming performance is related with mean power of lat pull down back. So, lat pull down back is the most related dry land test with swimming performance; bench press with force production in water arms only; and work during CMJ with tethered forces legs only.
6
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The Effects of Rearfoot Position on Lower Limb Kinematics during Bilateral Squatting in Asymptomatic Individuals with a Pronated Foot Type

88%
Power V., Clifford A.
Journal of Human Kinetics
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2012
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vol. 31
5-15
EN
Clinicians frequently assess movement performance during a bilateral squat to observe the biomechanical effects of foot orthotic prescription. However, the effects of rearfoot position on bilateral squat kinematics have not been established objectively to date. This study aims to investigate these effects in a population of healthy adults with a pronated foot type.Ten healthy participants with a pronated foot type bilaterally (defined as a navicular drop >9mm) performed three squats in each of three conditions: barefoot, standing on 10mm shoe pitch platforms and standing on the platforms with foam wedges supporting the rearfoot in subtalar neutral. Kinematic data was recorded using a 3D motion analysis system. Between-conditions changes in peak joint angles attained were analysed.Peak ankle dorsiflexion (p=0.0005) and hip abduction (p=0.024) were significantly reduced, while peak knee varus (p=0.028) and flexion (p=0.0005) were significantly increased during squatting in the subtalar neutral position compared to barefoot. Peak subtalar pronation decreased by 5.33° (SD 4.52°) when squatting on the platforms compared to barefoot (p=0.006), but no additional significant effects were noted in subtalar neutral.Significant changes in lower limb kinematics may be observed during bilateral squatting when rearfoot alignment is altered. Shoe pitch alone may significantly reduce peak pronation during squatting in this population, but additional reductions were not observed in the subtalar neutral position. Further research investigating the effects of footwear and the subtalar neutral position in populations with lower limb pathology is required.
7
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The Effect of Corrective Exercises on the Range of Motion of the Hip Joints and the Result Obtained in the Deep Squat of FMS Test

88%
Oleksiak J., Sobianek A., Janiszewski M.
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vol. 26
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issue 2
31-40
EN
Squat is a fundamental motor pattern in everyday activities, e.g. sitting or lifting objects from the ground. One of the reasons for the poor quality of the squat pattern lies in limited mobility. The study assessed the effects of one-off and 4-week squat correction based on the mobility system exercises. The study involved 40 people, divided into a test group (18 women, 2 men, ± 24.6 years) and a control group (10 women, 10 men ± 23.6 years). All participants have been subjected to three tests twice: a deep squat test - according to the FMS ™ concept, the Active Straight Leg Raise test and the "four" test. After the test, four corrective exercises were recommended and the study continued. The subjects from the test group performed the recommended exercises for 4 weeks, 3 times a week. The protocol was repeated for both groups after 4 weeks, according to the same methodology. For the ASLR test and the "four" test, a significant improvement was observed both after a single session and after a 4-week correction program. With the improvement of these ranges, the result in the deep squat test also improved. A statistically significant improvement in the result was obtained in 9 out of 40 people (22.5%) after a single measurement. As a result of a 4-week correction, the improvement of the squat occurred only after repeated correction. The use of corrective exercises in the hip joints may translate into an improvement in the squat pattern.
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