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lab report for lab 5.1 principles of conditioning
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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.
Warm up your muscles with a low-intensity activity such as walking or easy jogging. Then perform slow stretching movements.
Find the score in the table below to determine your flexibility rating. Record it here and on the final page of this lab. Rating:
Men Rating/Score (cm)* Needs Improvement Fair Good Very Good Excellent Age: 15โ19 Below 24 24โ28 29โ33 34โ38 Above 38 20โ29 Below 25 25โ29 30โ33 34โ39 Above 39 30โ39 Below 23 23โ27 28โ32 33โ37 Above 37 40โ49 Below 18 18โ23 24โ28 29โ34 Above 34 50โ59 Below 16 16โ23 24โ27 28โ34 Above 34 60โ69 Below 15 15โ19 20โ24 25โ32 Above 32 Women Age: 15โ19 Below 29 29โ33 34โ37 38โ42 Above 42 20โ29 Below 28 28โ32 33โ36 37โ40 Above 40 30โ39 Below 27 27โ31 32โ35 36โ40 Above 40 40โ49 Below 25 25โ29 30โ33 34โ37 Above 37 50โ59 Below 25 25โ29 30โ32 33โ38 Above 38 60โ69 Below 23 23โ26 27โ30 31โ34 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 Programโs Health-Related Appraisal and Counseling Strategy, 3rd ed. Adapted with permission from the Canadian Society for Exercise Physiology.
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.
Warm up your muscles with some low-intensity activity such as walking or easy jogging.
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.)
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 โraise 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 (92โ95ยฐ) Average (124โ127ยฐ) Above average Above average
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 (40โ45ยฐ) Above average
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 (121โ125ยฐ) Above average 1258 Average Hip Flexion (Bent Knee) Start here Flexion
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 (79โ81ยฐ) Above average
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 โpull your toes toward your shin. Plantar flexion โpoint your toes. Right Left Right Left Below average/needs improvement Below average/needs improvement Average (9โ13) Average (50โ55) Above average Above average
Sit-and-reach test: Score: cm Rating:
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