Introduction. Lesson developed by: Heather Medema-Johnson, M.S, ATC, CSCS

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1 Updated DATE BSL PRO Lessn H35: Range f Mtin/Sit and Reach Lessn develped by: Heather Medema-Jhnsn, M.S, ATC, CSCS Intrductin A well-runded physical activity prgram is an integral part f a strng, verall health, wellness, and fitness prgram. Flexibility is a majr cmpnent f a well-runded physical activity prgram and is defined as the ability f a jint (r grup f jints) t mve thrugh its full range f mtin. Gd flexibility can prve t be beneficial fr the musculskeletal system. It may prevent injuries and sreness, imprve bdy psitin and alignment/psture, and imprve perfrmance in sprts and ther activities. Because f the imprtance f flexibility, fitness and sprts medicine prfessinals typically assess an individuals level f flexibility befre prescribing an exercise, sprts training, r physical rehabilitatin prgram. Flexibility is jint specific, s there are n tests f verall general flexibility fr an individual. Instead, static flexibility tests are used, which are based n linear and angular measures f the mtin f a jint r grup f jints. Static measures are widely accepted as a cmmn clinical methd f measuring flexibility and range f mtin abut a jint thrugh the use f traditinal gnimeters and inclinmeters. Cmmnly accepted field tests f static flexibility include, amng thers, the sit and reach test, which evaluates cmbined flexibility f the lwer back and hips, and the supine straight leg flexin test, which evaluates hamstring and hip flexr flexibility. Nrmative data values have been established, which aid the examiner in assessing an individual s level flexibility and ROM at a specific jint. Traditinal sit and reach test scres and traditinal gnimetry measures f the hip are difficult t recrd thrughut the range f mtin. These traditinal measures are nly mst effective at the beginning and end f the mtin. In additin, it is difficult t quantify very small changes r imprvements in flexibility with a sit and reach test alne. The BIOPAC electrgnimeter, hwever, prvides a mre effective methd f vercming these limitatins it prvides a means f lking at jint angle f the hip thrughut the entire range f mtin, and it detects very small changes in the mtin, as measured in degrees. Measuring hip jint angle with an electrgnimeter in cnjunctin with the standard sit and reach test, the straight leg flexin test, and visual bservatin may allw an examiner t mre effectively assess the flexibility f the individual. An examiner using these cmbined measures may be able t mre accurately determine if imprvements in flexibility f the individual have been made. In additin, cntinuus recrding f jint range f mtin thrugh the use f these measures can prvide testers with valuable insight int the kinematics f the test/activity. Kinematic infrmatin f interest culd include, but is nt limited t, the effect f ballistic mvements n ROM r fluidity f the mtin. Read mre abut it Cmparisn Of Standard and Mdified Sit-and-Reach Tests In Cllege Students appeared in the spring, 1999 I.A.H.P.E.R.D. Jurnal. Crbin, C., & Pangrazi, B. (1993). The health benefits f physical activity. Physical Activity and Fitness Research Digest. 1(1), 1-7. Crbin, C.B., Welk, G.J, Lindsey, R., Crbin, W.A. Cncepts f Fitness and Wellness: A Cmprehensive Lifestyle. 5th Ed., McGraw Hill, Current Issues in Flexibility Fitness (2000) President s Cuncil n Physical Fitness and Sprts Research Digest, 3:10 Gajdsik, R.L, Guiliani, C.A., & Bhannn, R.W. (1990). Passive cmpliance and length f the Page 1 f 5

2 BSL PRO Lessn H35 hamstring muscles f healthy men and wmen. Clinical Bimechanics, 5, Harris MC. A factr analytic study f flexibility. Res Q 1969; 40: Hpkins, D. R & Heger, W. W. K. (1992). A cmparisn f the sit-and-reach test and the mdified sitand-reach test in themeasurement f flexibility in males. Jurnal f Applied Sprt Science Research, 6:7-10. Nrkin C.C., & White, D.J. (1995). Measurement f jint mtin: a guide t gnimetry 2nd ed. Philadelphia: F.A. Davis. Wilmre JH. Design issues and alternatives in assessing physical fitness amng apparently healthy adults in a health examinatin survey f the general ppulatin. In: Assessing physical fitness and physical activity in ppulatin-based surveys. Washingtn, DC: Natinal Center fr Health Statistics, (US DHHS publicatin ) Objectives 1. T measure hamstring and back flexibility using a standard sit and reach test and determine if the measures fall within accepted nrmative ranges. 2. T measure hip jint range f mtin and hamstring flexibility thrugh the use f an electrgnimeter DURING the sit and reach test. 3. T measure hip jint range f mtin and hamstring flexibility, perfrming a supine straight leg raise (passive r active), thrugh the use f an electrgnimeter and cmpare t nrmative values. 4. Have a lab partner perfrm visual cmparisns f the range f mtin f the hip jint during each f the three activities and recrd the bservatins. Equipment Twin Axis Gnimeter 180 mm (SS21L) Duble-sided adhesive tape (TAPE2) Standard sit and reach/flexibility bx T build yur wn: Attach tw (2) pieces f 12 high wd at right angles t each ther Ruler r yardstick t measure the extent f reach Cmputer running Windws XP r Mac OS X Bipac Student Lab PRO sftware BIOPAC Data Acquisitin Unit (MP35/MP30) Page 2 f 5

3 BSL PRO Lessn H35 Setup Subject Cnnect the gnimeter t the Subject t measure rtatin f the hip jint axis (see the Hardware Guide fr details as necessary). Hardware Sftware Calibratin Plug the gnimeter int CH 1 n the MP3X unit. Plug the gray plug frm the gnimeter int CH 2 n the MP3X unit. Turn n the MP3X unit. Use the graph template h35.gtl. If nt using the template, cnfirm that Acquisitin Setup is in Append mde. 1. Select MP menu > Set Up Channels 2. Click the wrench icn t View/Change Parameters. 3. Click Scaling. 4. Under Scale value, type: a. 0 b. 90 c. degrees 5. Place the gnimeter flat (180 degrees) n an even surface and then click CAL1. OR If using the subject calibratin methd, secure the gnimeter abut the hip jint axis n the Subject, have the Subject lie flat, and then click CAL1. 6. Place the gnimeter at 90 degrees and then click CAL2. OR If using the subject calibratin methd, have the subject sit up, make sure the gnimeter is at 90 degrees, and then click CAL2. 7. Click OK t save the new parameters and clse the dialg. Page 3 f 5

4 BSL PRO Lessn H35 Running the Experiment Advise Subject t avid excessive extraneus mvement. Check all transducer and hardware cnnectins. Assign each test subject a partner t recrd measurements and make bservatins. Cnditin 1 Sit and Reach with Gnimetry 1. Psitin the subject apprpriately. 2. Subject sits n the flr with feet up against the sit and reach bx, legs next t ne anther. 3. Click Start. 4. Subject leans frward with ne hand ver the ther and slwly reaches frward as far as pssible, three times, hlding the psitin n the third reach fr at least 2 secnds. 5. Partner recrds the measure reached n the sit and reach bx 6. Partner makes visual bservatins and recrds them 7. Click Stp. Cnditin 2 Supine Straight Leg Flexin Test 8. Psitin the subject apprpriately. 9. Click Start. 10. Subject cmpletes flexin exercise: a) slwly lifts ne leg (side with the gnimeter), keeping the ther leg flat n the flr. b) Keeps bth legs straight. c) Cntinues t the endpint and then hlds fr several secnds. d) Slwly lwers the leg t the flr. 11. This may be dne passively r assisted. 12. Partner makes visual bservatins and recrds them. 13. Click Stp. Page 4 f 5

5 BSL PRO Lessn H35 Data Analysis 1. Set measurement bxes as fllws a. Gnimeter: max b. Gnimeter: min 2. Highlight the wavefrm fr each activity and recrd values. 3. Evaluate wavefrm values and values recrded by the partner frm sit and reach bx. 4. Cmpare t nrmative data (belw) t see if subject falls within accepted ranges. FLEXIBILITY SCALE Perfrmance Level Sit and Reach Leg Raise Male Female Male Female High Gd Marginal Lw < 9 < 10 < 60 < 60 Adapted frm Crbin, C.B., Welk, G.J, Lindsey, R., Crbin, W.A. Cncepts f Fitness and Wellness: A Cmprehensive Lifestyle. 5 th Ed., McGraw Hill, Incrprate visual bservatins that might explain sme f the values achieved. 6. Discuss what yu measured, bserved, and expected, and why the values yu btained were r were nt in line with what was expected. Active Learning Encurage students t implement what they knw abut flexibility, apply it t an activity, identify a hypthesis, and test it ut. ACTIVE LEARNING SUGGESTIONS: Statistics Determine if there is a statistically significant crrelatin between sit and reach measures btained via a sit and reach bx and range f mtin values btained thrugh the use f an electrgnimeter. In additin, students may determine if the jint range f mtin achieved during the sit and reach, as measured by the electrgnimeter varies significantly frm the values fund during the straight let raise as measured by the electrgnimeter. Sprt-specific Training Prescribe a flexibility prgram t an athlete where hamstring and back flexibility is imprtant. Test flexibility as well as their skill r sprt perfrmance pre and pst. Lk fr imprvements in flexibility and sprt skill perfrmance. Rehabilitatin/Therapeutic Cncepts Prescribe different types f flexibility/stretching prgrams t grups f subjects (PNF, static, dynamic, etc.). Test imprvement t determine which type f stretching was mst effective. Bilateral Leg n Straight Leg Flexin Cmparisn Perfrm the straight leg flexin test n the ppsite limb t cmpare bilaterally. Page 5 f 5