Download T7 Flexibility & Muscle Strength

Flexibility
Muscle Strength
SMD 249
18/04/2013
Is the range of motion that a
joint or group of joints can move through. It is
affected by muscle length and joint structure.
The sit and reach test is a common
measure
of
flexibility,
and
specifically
measures the flexibility of the lower back and
hamstring muscles.
sit and reach box.
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This test involves sitting on the floor
with legs stretched out straight ahead.
Shoes should be removed. The soles of the feet are
placed flat against the box.
Both knees should be locked and pressed flat to the
floor - the tester may assist by holding them down.
With the palms facing downwards, and the hands on
top of each other or side by side, the subject reaches
forward along the measuring line as far as possible.
Ensure that the hands remain at the same level, not
one reaching further forward than the other.
After some practice reaches, the subject reaches out
and holds that position for at one-two seconds while
the distance is recorded.
Men (cm)
Women (cm)
Super
65
68
Excellent
55 – 65
59 - 68
Good
44 – 54
49 – 58
Average
38 – 53
39 – 48
Fair
30 – 37
31 – 38
Poor
18 – 29
23 – 30
Very poor
< 18
< 23
The sit and reach test is a common test of
flexibility, and is an easy and quick test to perform. If using the
standard testing procedure, there is a lot of published data to use
for comparison.
Variations in arm, leg and trunk length can
make comparisons between individuals misleading. This test is
specific to the range of motion and muscles and joints of the lower
back and hamstrings, and may not be relevant to other parts of the
body.
ruler or tape measure.
stand the maximum distance you can stand flat footed away
from the wall, and also be able to bend your knee to touch the wall. Repeat
for each leg.
measure the maximum distance from toe to the wall. There are
no norms available for this test.
Variations in leg length can make comparisons between
individuals misleading. Unless you are testing a fairly homogenous group, it
is best to use this test to monitor changes over time in the same individual
• Attachments
• Origin
• Femur
– Medial Condyle (Posterior) [1 ]
– Lateral Condyle (Posterior) [2 ]
• Insertion
• Calcaneous
– Achilles Tendon [1, 2 ]
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Attachments
Origin
Tibia (Upper Posterior)
Fibula (Upper Posterior)
Insertion
Calcaneous
– Achilles Tendon
To test the flexibility of the shoulder joint, which is
important for injury prevention and in particular is important in
swimming, racquet sports and throwing sports.
ruler or tape measure.
Test your left shoulder by standing with your right arm
straight up, then bend your elbow so your hand hangs behind your
head. Keeping your upper arm stationary, rest your palm between
your shoulder blades. Reach around behind you with your left arm so
the palm is facing out and try to touch the fingers of both hands
together. Reverse the procedure and repeat with the opposite
shoulder.
measure the minimum distance between hands. See the
table below for general guidelines for interpreting the results
Variations in arm length can make comparisons
between individuals misleading.
Rating
Description
Good
Fingers are touching
Fair
Fingertips are not touching
but are less than two inches
(5cm) apart.
Poor
Fingertips are greater than
two inches (5cm) apart.
Is the maximum force a muscle or
group of muscles can produce in a single
contraction.
to measure maximum strength of
various muscle and muscle groups.
Free weights (barbells,
dumbbells) or other gym equipment.
One repetition maximum tests (1-RM) is a
popular method of measuring muscle strength.
• It is a measure of the maximal weight a subject can lift with
one repetition.
• It is important to reach the maximum weight without prior
fatiguing the muscles.
• After a warm up, choose a weight that is achievable.
• Then after a rest of at least several minutes, increase the
weight and try again.
• The athletes chooses subsequent weights until they can only
repeat one full and correct lift of that weight.
the maximum weight lifted is recorded. The
sequence of lifts should also be recorded as these can be
used in subsequent tests to help in determining the lifts to
attempt. To standardize the score it may be useful to
calculate a score proportional to the person's bodyweight.
the required equipment is readily available in
most gyms.
performing a maximum weight lift is only
for advanced weight trainers. It is important to have good
technique before attempting this test.
The 8-level sit up test measures
abdominal strength, which is important in
back support and core stability.
flat surface, 2.5 kg and 5
kg weight, recording sheet and pen.
The subject lies on their back, with
their knees at right angles and feet flat on the floor.
• The subject then attempts to perform one complete
sit-up for each level in the prescribed manner
starting with level 1.
• Each level is achieved if a single sit up is performed in
the prescribed manner, without the feet coming off
the floor.
• As many attempts as necessary can be made.
There are 8 levels ranging in difficulty from very poor to elite.
The highest level sit-up correctly completed is recorded.
Level
Rating
Description
0
very poor
cannot perform level 1
1
poor
with arms extended, the athlete curls up so that the wrists reach the knees
2
fair
with arms extended, the athlete curls up so that the elbows reach the knees
3
average
with the arms held together across abdominals, the athletes curls up so that the
chest touches the thighs
4
good
with the arms held across chest, holding the opposite shoulders, the athlete curls up
so that the forearms touch the thighs
5
very good
with the hands held behind head, the athlete curls up so that the chest touches the
thighs
6
excellent
as per level 5, with a 2.5 kg weight held behind head, chest touching the thighs
7
elite
as per level 5, with a 5 kg weight held behind head, chest touching the thighs
moderate sized groups can be
tested at once, with minimal equipment
required.
People with very heavy upper
body find this exercise difficult to perform, as
they find it hard to keep their feet on the
ground.
to measure the maximum isometric
strength of the hand and forearm muscles.
handgrip dynamometer.
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The subject holds the dynamometer
in the hand to be tested, with the arm at right
angles and the elbow by the side of the body.
The handle of the dynamometer is adjusted if
required - the base should rest on first
metacarpal (heel of palm), while the handle
should rest on middle of four fingers.
When ready the subject squeezes the
dynamometer with maximum isometric effort,
which is maintained for about 5 seconds.
No other body movement is allowed.
The subject should be strongly encouraged to
give a maximum effort.
The best result from several trials for each hand is recorded, with
at least 15 seconds recovery between each effort.
MALES
FEMALES
Rating*
kg
kg
Excellent
> 64
> 38
Very good
56-64
34-38
Above average
52-55
30-33
Average
48-51
26-29
Below average
44-47
23-25
Poor
40-43
20-22
Very poor
< 40
< 20
This is a simple and commonly used
test of general strength level, well researched and
many norms are available.
The dynamometer must be
adjusted for hand size, how successfully this is done
will affect the accuracy of the measurement.
It is also useful to record whether the
athlete is left or right handed, as this may help in
the interpretation of results. The non-dominant
hand usually scores about 10% lower. The forearm
muscles are easily fatigued, so the best scores are
usually achieved in the first or second trial.