STRENGTH and ENDURANCE
How to Do a Plank
How to do a Sit-Up
How to Do a Wall Sit
How to Do a Push-Up
FLEXIBILITY
The following flexibility tests are being done for flexibility. Grab a friend and see how flexible you are!
Shoulder Flexibility
With left hand, hold a ruler so
left thumb is just at the one-inch mark. Bend left arm behind back so ruler
points toward head. Now reach right hand up and over right shoulder, grabbing
ruler as close to left hand as you can. To measure, pull ruler up with right
hand without moving fingers. Write down the number your right hand has reached
and subtract an inch to get the results for the left shoulder. (You can also
try this test without a ruler to see if you can touch or clasp hands.) Repeat
on right side.
Good: Hands touch or are within 3 to 5
inches of each other.
Fair: Hands are within 6 to 8 inches of each
other.
Poor: Hands are more than 8 inches from each
other.
Side Bend
Holding a pen in right hand, stand
with feet hip-width apart with your back and butt (and heels, if possible)
against a wall. Reach left arm up and overhead against wall as you side bend to
the right; slide right hand down thigh toward knee. Place a pen mark as far
down the leg as you can reach while keeping shoulder blades flush with wall.
That's the score for your left oblique. Repeat on
the left side.
Good: Pen mark is at mid-knee or lower.
Fair: Pen mark is at top of knee.
Poor: Pen mark is higher than knee.
Sit on floor with back and head
against wall, legs extended, knees pressing against floor, feet flexed.
Rounding the spine, extend arms toward toes by hinging forward at hips.
Good: Hands can reach your ankles or feet.
Fair: Hands can reach your mid-shin or just
above ankle.
Poor: Hands can reach only to area between
your knee and mid-shin.
Hip Flexor
Stand with feet hip-width apart, left hand holding the back
of a chair for balance. Bend right knee 90 degrees up to hip height, then bring
it out to right side. Repeat on
right side.
Good: Thigh is parallel to floor; knee is
directly out to the side
Fair: Thigh is parallel; knee is slightly in
front of body.
Poor: Thigh is lower than parallel; knee is
slightly in front of body.
Sit on floor with knees bent, legs
together and feet flat. Lower knees out to sides as far as possible while
keeping soles together. Clasp feet with both hands and pull heels as close to
body as possible.
Good: Heels are 4 inches from your groin.
Fair: Heels are 5 to 8 inches from your
groin.
Poor: Heels are 9 or more
inches from your groin.
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