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The Starting Line: Flexibility Assessment
By Cindy | August 8, 2007
Table of contents for The Starting Line
This is Part 3 of a 5 part series on determining your Starting Line. I outlined the process in The Starting Line: Six Assessments to Track Progress.
Why Flexibility?
Flexibility is an important aspect of the fitness journey. It is the ability of joints to move through a full range of motion. I’ve compiled three commonly used tests to determine three major areas of the body that will be of use for a Mom! In our everyday lives, we use our legs, arms and abs to keep up with the children and complete a never-ending list of chores.
1. Trunk flexion: also referred to as the sit and reach or hamstring test. This test measures your range of motion through the hamstring muscles and the lower back. In the Navy, we performed this test without using numbers. Basically, as long as we could touch our toes, the Navy was happy. It was a simple pass or fail test. Here we are going to evaluate a range of scores to determine your stage of flexibility. The calculator by Exercise Prescription on the Net allows you to insert your numbers to determine your flexibility range. Here is what you’ll need
to fill in the numbers:
Materials:
- Yardstick
- Box or flat surface approximately 12 inches high
- Tape or helper
Setup:
- Place the yardstick on top of flat surface with 15 inch mark placed at the edge of the box
- Make sure 0 is protruding from the side of the box you’ll face for the measurement.
Procedure:
- Lightly warm up for a few minutes by jogging or walking in place.
- Sit on the floor, facing the box.
- Press your soles (no shoes) to the side of the box.
- Keep your knees to the ground
- Put your hands on top of each other and lean forward.
- Do not bounce or surge forward.
- Reach as far ahead as possible and hold the stretch for two to three seconds.
- Note the measurement at the tips of your finger to the closest half inch.
- Repeat the stretch three times.
- Record your best measurement and plug into the calculator.
- Write down the measurement and your rating score in the Personal Assessment Sheet. These are the numbers you will track to monitor your progress.
2. Trunk Extension: Measures the abdominal and hip flexor muscles. If you suffer from back pain, skip this exercise.
Materials:
- Partner or helper
- Yardstick
Setup:
- Have partner hold the yardstick vertically to the ground.
- 0 touches the ground.
Procedure:
- Lay on your stomach with your hands behind your head.
- Lift your chin up and keep your hips on the ground.
- Raise your shoulders as high as possible for three seconds.
- Measure the distance from your chin to the floor.
- Repeat three times and record your best number to the closest quarter of an inch.
- Plug your numbers into the calculator at Brian Mac Sports Coach.
- Add your results to the Personal Assessment Sheet.
3. Shoulder Lift: Measures your shoulder flexors.
Materials:
- Yardstick
- pole or stick
- Partner or helper
Setup:
- Have partner hold the yardstick vertically to the ground.
- 0 touches the ground.
Procedure:
- Lay on your stomach and stretch your arms out in front of your head.
- Grasp the pole/stick with both hands and extend your arms comfortably in front.
- Keep your head and chest on the ground.
- Lift your arms as high as possible.
- Take the vertical measurement on the yardstick.
- Repeat three times.
- Subtract your arm’s length (measured from shoulder to finger tips) from the best vertical measurement.
- Plug your numbers into the calculator at Brain Mac Sports Coach.
- Write down your results in the Personal Assessment Sheet.
You have just completed the 3rd assessment. Your current flexibility numbers will enable you to examine your progress in developing a crucial component of physical fitness. Congratulations!
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Topics: Fitness Knowledge, Flexibility Activities |
August 13th, 2007 at 9:10 pm
[…] Part 2: The Starting Line: Flexibility Assessment […]