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lab 5.1 principles of conditioning, Lab Reports of Kinesiology

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LAB 5.1 ASSESSING YOUR CURRENT LEVEL OF FLEXIBILITY 163
fah06822_ch05_139-174.indd 163 09/11/15 04:22 PM
LABORATORY ACTIVITIES
LAB 5.1 Assessing Your Current Level of Flexibility
Part I Sit-and-Reach Test
Name Section Date
Equipment
Use a modified Wells and Dillon flexometer or construct your own measuring device using a firm box or two pieces of wood about 30 centimeters
(12 inches) high attached at right angles to each other. Attach a metric ruler to measure the extent of reach. With the low numbers of the ruler toward the
person being tested, set the 26-centimeter mark of the ruler at the footline of the box. Individuals who cannot reach as far as the footline will have scores
below 26 centimeters; those who can reach past their feet will have scores above 26 centimeters. Most studies show no relationship between performance
on the sit-and-reach test and the incidence of back pain.
Preparation
Warm up your muscles with a low-intensity activity such as walking or easy jogging. Then perform slow stretching movements.
Instructions
1. Remove your shoes and sit facing the flexibility measuring device with your knees fully extended and your
feet flat against the device about 10 centimeters (4 inches) apart.
2. Reach as far forward as you can, with palms down, arms evenly stretched, and knees fully extended; hold the
position of maximum reach for about two seconds.
3. Perform the stretch 2 times, recording the distance of maximum reach to the nearest 0.5 centimeters:
cm
Rating Your Flexibility
Find the score in the table below to determine your flexibility rating. Record it here and on the final page of this lab.
Rating:
Ratings for Sit-and-Reach Test
Men
Rating/Score (cm)*
Needs
Improvement Fair Good Very Good Excellent
Age: 15โ€“19 Below 24 24โ€“28 29โ€“33 34โ€“38 Above 38
20โ€“29 Below 25 25โ€“29 30โ€“33 34โ€“39 Above 39
30โ€“39 Below 23 23โ€“27 28โ€“32 33โ€“37 Above 37
40โ€“49 Below 18 18โ€“23 24โ€“28 29โ€“34 Above 34
50โ€“59 Below 16 16โ€“23 24โ€“27 28โ€“34 Above 34
60โ€“69 Below 15 15โ€“19 20โ€“24 25โ€“32 Above 32
Women
Age: 15โ€“19 Below 29 29โ€“33 34โ€“37 38โ€“42 Above 42
20โ€“29 Below 28 28โ€“32 33โ€“36 37โ€“40 Above 40
30โ€“39 Below 27 27โ€“31 32โ€“35 36โ€“40 Above 40
40โ€“49 Below 25 25โ€“29 30โ€“33 34โ€“37 Above 37
50โ€“59 Below 25 25โ€“29 30โ€“32 33โ€“38 Above 38
60โ€“69 Below 23 23โ€“26 27โ€“30 31โ€“34 Above 34
*Footline is set at 26 cm.
SOURCE: Canadian Society for Exercise Physiology. 2003. The Canadian Physical Activity, Fitness & Lifestyle Approach: CSEP-Health & Fitness Programโ€™s Health-Related
Appraisal and Counseling Strategy, 3rd ed. Adapted with permission from the Canadian Society for Exercise Physiology.
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L A B 5. 1 A S S E S S I N G Y O U R C U R R E N T L E V E L O F F L E X I B I L I T Y 163

L A B O R A T O R Y A C T I V I T I E S

L AB 5.1 Assessing Your Current Level of Flexibility

Part I Sit-and-Reach Test

Name Section Date

Equipment

Use a modified Wells and Dillon flexometer or construct your own measuring device using a firm box or two pieces of wood about 30 centimeters (12 inches) high attached at right angles to each other. Attach a metric ruler to measure the extent of reach. With the low numbers of the ruler toward the person being tested, set the 26-centimeter mark of the ruler at the footline of the box. Individuals who cannot reach as far as the footline will have scores below 26 centimeters; those who can reach past their feet will have scores above 26 centimeters. Most studies show no relationship between performance on the sit-and-reach test and the incidence of back pain.

Preparation

Warm up your muscles with a low-intensity activity such as walking or easy jogging. Then perform slow stretching movements.

Instructions

  1. Remove your shoes and sit facing the flexibility measuring device with your knees fully extended and your feet flat against the device about 10 centimeters (4 inches) apart.
  2. Reach as far forward as you can, with palms down, arms evenly stretched, and knees fully extended; hold the position of maximum reach for about two seconds.
  3. Perform the stretch 2 times, recording the distance of maximum reach to the nearest 0.5 centimeters: cm

Rating Your Flexibility

Find the score in the table below to determine your flexibility rating. Record it here and on the final page of this lab. Rating:

Ratings for Sit-and-Reach Test

Men Rating/Score (cm)* Needs Improvement Fair Good Very Good Excellent Age: 15โ€“19 Below 24 24โ€“28 29โ€“33 34โ€“38 Above 38 20โ€“29 Below 25 25โ€“29 30โ€“33 34โ€“39 Above 39 30โ€“39 Below 23 23โ€“27 28โ€“32 33โ€“37 Above 37 40โ€“49 Below 18 18โ€“23 24โ€“28 29โ€“34 Above 34 50โ€“59 Below 16 16โ€“23 24โ€“27 28โ€“34 Above 34 60โ€“69 Below 15 15โ€“19 20โ€“24 25โ€“32 Above 32 Women Age: 15โ€“19 Below 29 29โ€“33 34โ€“37 38โ€“42 Above 42 20โ€“29 Below 28 28โ€“32 33โ€“36 37โ€“40 Above 40 30โ€“39 Below 27 27โ€“31 32โ€“35 36โ€“40 Above 40 40โ€“49 Below 25 25โ€“29 30โ€“33 34โ€“37 Above 37 50โ€“59 Below 25 25โ€“29 30โ€“32 33โ€“38 Above 38 60โ€“69 Below 23 23โ€“26 27โ€“30 31โ€“34 Above 34 *Footline is set at 26 cm. SOURCE: Canadian Society for Exercise Physiology. 2003. The Canadian Physical Activity, Fitness & Lifestyle Approach: CSEP-Health & Fitness Programโ€™s Health-Related Appraisal and Counseling Strategy, 3rd ed. Adapted with permission from the Canadian Society for Exercise Physiology.

Shayne Pruitt^ G^ 10-10-

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L A B O R A T O R Y A C T I V I T I E S

164 C H A P T E R 5 F L E X I B I L I T Y A N D L O W - B A C K H E A LT H

Part II Range-of-Motion Assessment

This portion of the lab can be completed by doing visual comparisons or by measuring joint range of motion with a goniometer or other instrument.

Equipment

  1. A partner to do visual comparisons or to measure the range of motion of your joints. (You can also use a mirror to perform your own visual comparisons.)
  2. For the measurement method, you need a goniometer, flexometer, or other instrument to measure range of motion.

Preparation

Warm up your muscles with some low-intensity activity such as walking or easy jogging.

Instructions

On the following pages, the average range of motion is illustrated and listed quantitatively for some of the major joints. Visually assess the range of motion in your joints, and compare it to that shown in the illustrations. For each joint, note (with a check mark) whether your range of motion is above average, average, or below average and in need of improvement. Average values for range of motion are given in degrees for each joint in the assessment. You can also complete the assessment by measuring your range of motion with a goniometer, flexometer, or other instrument. If you are using this measurement method, identify your rating (above average, average, or below average) and record your range of motion in degrees next to the appropriate category. Although the measurement method is more time-consuming, it allows you to track the progress of your stretching program more precisely and to note changes within the broader ratings categories (below average, above average). Record your ratings on the following pages and on the chart on the final page of this lab. (Ratings were derived from several published sources.)

1. Shoulder Abduction and Adduction

For each position and arm, check one of the following; fill in degrees if using the measurement method. Assessment of range of motion using a goniometer 958 Start here Abduction (up) Average Abduction 1278 Adduction (down) Start here Average Adduction Shoulder abduction โ€”raise arm up to the side. Shoulder adduction โ€” move arm down and in front of body. Right Left Right Left Below average/needs improvement Below average/needs improvement Average (92โ€“95ยฐ) Average (124โ€“127ยฐ) Above average Above average

166 C H A P T E R 5 F L E X I B I L I T Y A N D L O W - B A C K H E A LT H

4. Hip Abduction

Raise your leg to the side at the hip. Check one of the following for each leg; fill in degrees if using the measurement method. Average Hip Abduction 458 Start here Abduction (out) Right Left Below average/needs improvement Average (40โ€“45ยฐ) Above average

5. Hip Flexion (Bent Knee)

With one leg flat on the floor, bend the other knee and lift the leg up at the hip. Check one of the following for each leg; fill in degrees if using the measurement method. Right Left Below average/needs improvement Average (121โ€“125ยฐ) Above average 1258 Average Hip Flexion (Bent Knee) Start here Flexion

6. Hip Flexion (Straight Leg)

With one leg flat on the floor, raise the other leg at the hip, keeping both legs straight. Take care not to put excess strain on your back. Check one of the following for each leg; fill in degrees if using the measurement method. Average Hip Flexion (Straight Leg) 818 Start here Flexion 08 Right Left Below average/needs improvement Average (79โ€“81ยฐ) Above average

L A B 5. 1 A S S E S S I N G Y O U R C U R R E N T L E V E L O F F L E X I B I L I T Y 167

7. Ankle Dorsiflexion and Plantar Flexion

For each position and foot, check one of the following; fill in degrees if using the measurement method. 138 Average Ankle Dorsiflexion Start here Dorsiflexion 558 Average Ankle Plantar Flexion Start here Plantar flexion Ankle dorsiflexion โ€”pull your toes toward your shin. Plantar flexion โ€”point your toes. Right Left Right Left Below average/needs improvement Below average/needs improvement Average (9โ€“13) Average (50โ€“55) Above average Above average

Rating Your Flexibility

Sit-and-reach test: Score: cm Rating:

Range-of-Motion Assessment

Identify your rating for each joint on each side of the body. If you used the comparison method, put check marks in the appropriate categories; if you measured range of motion, enter the degrees for each joint in the appropriate category. Right Left Joint/Assessment Below Average Average Above Average Below Average Average Above Average

  1. Shoulder abduction and adduction Abduction Adduction
  2. Shoulder flexion and extension Flexion Extension
  3. Trunk/low-back lateral flexion Flexion
  4. Hip abduction Abduction
  5. Hip flexion (bent knee) Flexion
  6. Hip flexion (straight leg) Flexion
  7. Ankle dorsiflexion and plantar flexion Dorsiflexion Plantar flexion