Flexibility Assessment Sports Medicine: Physical Fitness Flexibility Assessment

Bellwork You arrive to an all-star basketball game late because of road construction and don’t have a chance to warm up and stretch before the game starts. Is stretching really important? What might happen if you don’t warm up before you play in the game?

Objectives 1. Define terminology related to flexibility and stretching 2. Discuss the importance of being flexible 3. Assess upper and lower body flexibility

Terminology: Flexibility – the ability to move a joint through a full range of motion Static stretch - a slow, sustained stretch through a pain-free ROM Proprioceptive neuromuscular facilitation (PNF) stretch – a technique where a muscle is contracted prior to stretching so it can be stretched further Ballistic stretch – a series of quick, bouncing movements that are held for a short time

PROPERTY OF PIMA COUNTY JTED, 2010 Write on your Slates Why is flexibility important? List as many reasons as you can think of! 2. Whiteboards/Slates student writes answer or solution to a question posed by the teacher teacher solicits all students to show at the same time teacher gives feedback to the students PROPERTY OF PIMA COUNTY JTED, 2010 2

Why is flexibility important? Spend less energy in physical movement (more efficient) Lack of flexibility leads to improper body movements (sitting, walking, running, etc.) Improper body movements often lead to injuries

Components of a Fitness Program Body Composition Flexibility Cardiovascular Endurance Muscle Strength Muscle Endurance

Factors leading to decreased flexibility Sedentary living Inactivity Increase in body fat

Factors Influencing Flexibility 1. Bone structure of the joint 2. Amount of tissue surrounding the joint 3. Extensibility of tissues* crossing over the joint *tissues include muscles/tendons and ligaments A consistent stretching program will most influence the 3rd factor – tissue extensibility

How does stretching increase flexibility? Stretching stimulates sensory receptors located in the muscles and joints If the muscle is stretched suddenly, these receptors cause the muscle to shorten rather than lengthen If the muscle is stretched slowly, the sensory receptors override the initial response and allow the muscle to relax and lengthen The more a muscle relaxes, the more it can lengthen (stretch)without injury

Types of Stretching 1 . Ballistic – rapid bouncing movement causes the muscle to contract (to shorten rather than lengthen) and may lead to muscle soreness and injury as well as decreased flexibility 2. Static – slowly stretching the muscle until tension is felt (not pain) and holding for 10+ seconds resulting in increased flexibility 3. PNF – contracting the opposing muscle (antagonist) causes the muscle being stretched to relax and lengthen, and increase flexibility

Tests Used to Assess Flexibility Sit-And-Reach Test: Measures the flexibility of the low back and hips as well as the hamstrings and calf muscles Shoulder Lift Test: Measures the flexibility of the shoulder muscle and shoulder joint

Instructions for Sit & Reach Test The subject sits on the floor with the legs extended and the backs of the legs pressed against the floor The person’s heels should touch the edge of a line and be about 5 inches apart A yardstick is taped to the floor with the 15-inch mark at the same line as the person’s heels The subject stretches forward three times and reaches forward, with one hand on top of the other, as far as possible on the yardstick

Sit-And-Reach Test (cont.) The subject must keep the legs extended and the backs of the legs against the floor; the feet cannot cross the line The best of the 3 trials is recorded as the test score The subject’s lower body flexibility rating is determined using chart on the following slide

Sit-and-Reach Test

Sit-And-Reach Test Flexibility Score Flexibility Category 11 or less Very Poor 12 to 13 Poor 14 to 16 Fair 17 to 19 Good 20 to 21 Very Good 22 to 23 Excellent 24 or more Superior

Instructions for Shoulder Lift Test The subject lies prone on the floor with both arms extended beyond the head and a yardstick or ruler held in both hands The subject’s chin and forehead must stay in contact with the floor at all times The subject raises both arms as high as possible without the rest of the body losing contact with the floor The assessor uses a second yardstick or ruler to measure the distance between the floor and the yardstick held by the subject

Shoulder Lift Test (cont.) The subject performs the test 3 times; the best score is recorded The subject’s upper body flexibility rating is determined using the chart on the following slide

Shoulder Lift Test

Shoulder Lift Test Flexibility Score Flexibility Category 10 or less Very Poor 11 to 14 Poor 15 to 18 Fair 19 to 21 Good 22 to 24 Very Good 25 to 26 Excellent 27 or more Superior

Sit & Reach Shoulder Lift

Partners give feedback as needed PROPERTY OF PIMA COUNTY JTED, 2010 A-B Partner Teach Partner A turn to partner B and summarize how to perform the sit-and-reach test... Switch roles and repeat the process with Partner B summarizing how to perform the shoulder lift test… Partners give feedback as needed 20. A-B Partner Teach partner A turn to partner B tell or teach your partner the two most important things you have learned so far about... switch roles and repeat the process teacher calls on non-volunteers 22 PROPERTY OF PIMA COUNTY JTED, 2010