Flexibility

The ability to move a joint through its normal range of motion is affected by the condition of the joint , the muscles and connective tissues surrounding the joint. A short (tight) muscle limits the joint’s ability to move normally. If the hamstrings (muscles on the back side of the upper leg) are too short, they limit the ability of the pelvis to tilt, which directly affects the lower (lumbar) spine and can lead to low back pain.

One of the most common fitness tests used to measure flexibility is the Sit-and-Reach.

Modified Sit and Reach* – a test of flexibility for the lower extremitiesparticularly the hamstring.

Test Objective

To be able to reach the specified distance on the right and left sides of the body. The distance required to achieve Healthy Fitness Zone is adjusted for age and gender.

Procedure

a.)
• Students are instructed to reach the specified distance on the left and right sides of the body.
b.)
• Starting in a sitting position, with the left leg extended (the foot is flat against front side of the box needed for this test or improvised box) and the right leg bent, the student reaches forward with both hands along the scale of the box (keeping the back straight and the head up).
c.)
• The student reaches four times and holds the position on the fourth reach for at least one second.
d.)
• The distance the student reaches is recorded to the nearest centimeter and to a maximum of 30 centimeter.
e.)
• To measure reach distance with the other side of the body, the same procedure is repeated with the extended and bent legs switched.
f.)
• The scores are recorded separately for the two sides of the body. To be in the HFZ in Sit and Reach, the student should meet the reach criteria using both the left and right sides of the body.

Scoring – record sit and reach on each side to the nearest 0.1 centimeter. Performance is limited to discourage hypermobility. To be in the Healthy Fitness Zone, the student should meet the standard on both the right and the left sides.

Administration Tips for the Sit and Reach

• The knee of the extended leg should remain straight. The examiner may place one hand on the student’s knee as a reminder to keep the knee straight. As a safety precaution, care should be taken not to push or use force to hold down the student’s knee.


• Hips must remain square to the box. Do not allow the student to turn the hip away from the box as he or she reaches.

Trunk Extensor Strength and Flexibility

The relationship to low back health, especially proper vertebral alignment is the focus of the Trunk extensor strength and flexibility. Musculoskeletal fitness of the abdominal muscles, hamstrings, and back extensors works in concert to maintain posture and helps maintain low back health. Students will learn that trunk extensor strength and flexibility is an important aspect of maintaining a healthy back.

For this section, Trunk Lift test is used

Trunk Lift* – is the test used to measure trunk extensor strength and flexibility. Strong back and abdominal muscles are important for maintenance of a healthy back.

Test Objective

To lift the upper body off the floor using the muscles of the back and hold the position to allow for the measurement.

Procedure

a)
• While lying face down on a mat, students are asked to slowly lift the upper body off the floor, using the muscles of the back, to a maximum of 30 centimeters.
b)
• Students need to hold the position for measurement (i.e., distance from the floor to the student’s chin), which is recorded in whole inches only.
c)
• During the test, students should be instructed to keep their eyes focused on a spot on the floor. The head should be maintained in a neutral (straight) alignment with the spine.Once the measurement is made, the student returns to the starting position. A second trial is conducted, and the highest score is recorded.

Scoring

The score is recorded to the nearest 0.1 centimeter.

Administration Tips for the Trunk Lift

• Administration Tips for the Trunk Lift
• Providing a spot on the floor for the studentto focus on should assist the student inmaintaining the head in the proper position.
• As a safety precaution, students should not be encouraged to lift higher than 12 inches since excessive arching of the back may harm the student by compressing the intervertebral disks.

Abdominal Strength and Endurance

These are important in promoting good posture and correct pelvic alignment. The latter is important in the maintenance of lower back health.

This section describes fitness test for abdominals: Curl Up

Curl-Up* - is the only test that is used to determine this area of fitness.

Purpose – to measure strength of abdominal muscles. Students are to complete as many Curl-Ups as possible (to a maximum of 75), at a specified pace of about one Curl-Up every three seconds.

Procedure

a.)
• On a mat, students lie on their backs with their knees bent at a 140- degree angle, feet flat on the mat and their hands at their sides, palms face down.
b.)
• Moving slowly, students curl up, sliding fingers across a measuring stripon the mat, and then curl back down until the head touches the mat.
c.)
• Students are stopped after reaching 75 Curl-Ups, when the second form break occurs, or at four minutes.
d.)
• In the proper administration of the Curl-Up, a student is allowed two form breaks with the first form break counting as a repetition. A student who commits two form breaks immediately after the start of the Curl-Up should be scored 1.

Form Corrections

• Heels must remain in contact with the mat.
• Head must return to the mat on each repetition.
• Pauses and rest periods are not allowed. The movement should be continuous and with the cadence.
• Fingertips must touch the far side of the measuring strip.

Scoring

The score is the number of curl-ups performed. Curl-ups should be counted when the student’s head returns to the mat.

Administration Tips for the Curl-Up

• Allow students to practice and learn the correct Curl-Up form.
• Curl-Up movements should be rhythmical (i.e., with the cadence) and continuous. Pauses and rest periods are not allowed.
• Students should reposition themselves if the body moves and the head does not contact the mat at the appropriate spot or the measuring strip moves out of position.
• Students should be stopped after four minutes

Upper Body Strength and Endurance

The important fitness area that contributes to the maintenance of functional health and good posture.

This section describes the fitness test for Arm strength: Push Up

90°Push-Up* is to measure the strength and endurance of the arms and upper body muscles.

Test Objective

To complete as many 90° push-ups as possible at a rhythmic pace. This test item is used for males and females.

Procedure

a)
• Students are instructed to complete as many 90º Push-Ups (Figure 13) as possible at a specified pace (of about one push-up every three seconds), up to a maximum of 75.
b)
• Students are stopped after reaching 75 Push-Ups, when the second form break occurs, at four minutes, or when they experience extreme discomfort. In the proper administration of the Push-Up, a student is allowed two form breaks with the first form break counting as a repetition.
c)
• A student who commits two form breaks immediately after the start of the Push-Up should be scored 1.

Form Corrections

• Stopping to rest or not maintaining a rhythmic pace
• Not achieving a 90° angle with the elbow on each repetition
• Not maintaining correct body position with a straight back
• Not extending arms fully

Scoring

The score is the number of 90° push-ups performed.

Administration Tips for the Push-Up

• Allow students to practice and learn the correct Push-Up form.
• Females and males follow the same protocol.