1. Flexibility Assessment
Sports Medicine: Physical Fitness
Flexibility Assessment

2. 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?

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

4. 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

5. 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

6. 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

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

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

9. 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

10. 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

11. 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

12. 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

13. 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

14. 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

15. Sit-and-Reach Test

16. 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

17. 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

18. 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

19. Shoulder Lift Test

20. 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

21. Sit & Reach
Shoulder Lift

22. 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