101evaluationtests.chapter.3.pdf
TRANSCRIPT
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Mobility is the ability to perform a joint action through a range of movement.
In any movement there are two groups of muscles at work: the protagonistic
muscles which cause the movement to take place and opposing the movement
and determining the amount of mobility are the antagonistic muscles.
If athletes are to learn and utilise effectively the techniques associated with their
events and are to avoid injury successfully, they require a good level of mobility. An
athlete will find it difficult, if not impossible, to learn a new technique if their
mobility is poor. A good level of mobility is also essential for the development of
specific conditioning (ie the application of strength or speed in a particular event).
Balance is the ability to maintain equilibrium when stationary or moving (ie
not to fall over) through the co-ordinated actions of our sensory functions
(vision, hearing and proprioception).
Balance comprises of static balance (the ability to retain the centre of mass
above the base of support in a stationary position) and dynamic balance (the
ability to maintain balance under changing conditions of body movement).
Mobility and balance evaluation tests
The following are examples of mobility tests:
Modified sit and reach test
Sit and reach test Hip flexion test
Static flexibility test ankle
Static flexibility test hip & trunk
Static flexibility test shoulder
Static flexibility test shoulder & wrist
Static flexibility test trunk & neck
Trunk flexion test.
The following are examples of balance tests: Standing stork test
Standing stork test blind.
Mobility and Balance3
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3.1 Modified Sit & Reach Test
The objective of this test is to monitor the development of the athlete's
hip and trunk flexibility.
Required resources
To undertake this test you will require:
'Sit & reach table
Yard stick
Assistant.
How to conduct the testStarting position
Sit on the floor with the back and head
against a wall, legs fully extended with
the bottom of the feet against the sit-
and-reach box
Place the hands on top of each other,
stretching the arms forward while
keeping the head and back against
the wall Measure the distance from the finger
tips to the box edge with a ruler. This
becomes zero or starting point.
Movement
Slowly bend and reach forward as far as
possible sliding the fingers along the ruler
Hold the final position for 2 seconds
Record the distance reached to thenearest 1/10 of an inch
Repeat the test 3 times and note the
best distance.
Analysis
Analysis of the result is by comparing it with the results of previous tests. It is
expected that, with appropriate training between each test, the analysis would
indicate an improvement.
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Normative data for the modified sit & reach test
The following are national norms for 16 to 19 year olds.
Gender Excellent Above Average Average Below Average Poor
Male >14cm 11-14cm 7-10cm 4-6cm 15cm 12-15cm 7-11cm 4-6cm
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3.2 Sit and Reach Test
The objective of this test is to monitor the development of the athlete's
lower back and hamstring flexibility.
Required resources
To undertake this test you will require:
'Sit & reach table or a bench with a ruler
Assistant.
How to conduct the test
The sit and reach test is conducted as follows:
The starting position is sitting on the
floor with shoes removed, feet flat
against the table, and legs straight
Reach forward and push the fingers
along the table as far as possible
The distance from the finger tips to the
edge of the table represents the score
for that person
As the 'sit and reach' table has an overhang of 15 cm, a person whoreaches 10 cm past their toes scores 25 cm
It is important to have several warm-up attempts first, and to record the
best score.
Analysis
Analysis of the result is by comparing it with the results of previous tests. It is
expected that, with appropriate training between each test, the analysis would
indicate an improvement.
Normative data for the sit & reach test
The following are national norms for 16 to 19 year olds.
Gender Excellent Above Average Average Below Average Poor
Male >14cm 11-14cm 7-10cm 4-6cm 15cm 12-15cm 7-11cm 4-6cm
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Target group
This test is suitable for active individuals but not for those where the test
would be contraindicated.
Reliability
Reliability would depend upon how strict the test is conducted and the
individual's level of motivation to perform the test.
Validity
There are published tables to relate results to potential level of fitness and the
correlation is high.
On-line calculator
Select the following link to access the on-line calculator
sit and reach test.htm
http://www.pponline.co.uk/101Evaluations/sit%20and%20reach%20test.htmhttp://www.pponline.co.uk/101Evaluations/sit%20and%20reach%20test.htm -
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3.3 Hip Flexion Test
The objective of this test is to monitor the development of the athlete's
hip flexors (the muscles that lift your knees).
How to conduct the test
The test is conducted as follows:
The athlete lies on their back
The athlete lifts the left knee and using their hands pulls the left knee to
their chest
Normal flexibility is indicated when their right leg remains flat on the floor
Hip flexors are considered tight if, as they attempt to lift their left knee
toward their chest, their right leg leaves the floor
Repeat with your other leg
Analysis
Analysis of the result is by comparing it with the results of previous tests. It is
expected that, with appropriate training between each test, the analysis would
indicate an improvement.
Target group
This test is suitable for active athletes but not for individuals where the test
would be contraindicated.
Reliability
Reliability would depend upon how strict the test is conducted and the
individual's level of motivation to perform the test.
Validity
There are no published tables to relate results to potential performance in
competition.
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3.4 Static Flexibility Test Ankle
The objective of this test is to monitor the development of the athlete's
ankle flexibility.
Required resources
To undertake this test you will require:
Wall
1 metre ruler
Assistant.
How to conduct the testStarting position
Stand facing a wall
Feet flat on the ground toes touching the wall
Lean into the wall.
Movement
Slowly slide the feet back from the wall as far as possible
Keep the feet flat on the ground, body and knees fully
extended and the chest in contact with the wall Measure the distance between the toe line and the wall
to the nearest 1/4 of an inch
Repeat the test 3 times and record the best distance.
Analysis
Analysis of the result is by comparing it with the results of previous tests. It is
expected that, with appropriate training between each test, the analysis would
indicate an improvement.
Normative data for the ankle flexibility test
Measurements are in inches.
Rating Men Women
Excellent >35.00 >32.00
Good 35.00-32.51 32.00-30.51
Average 32.50-29.51 30.50-26.51
Fair 29.50-26.50 26.50-24.25
Poor
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Target group
This test is suitable for active individuals but not for those where the test
would be contraindicated.
Reliability
Reliability would depend upon how strict the test is conducted and the
individual's level of motivation to perform the test.
Validity
There are published tables to relate results to potential level of flexibility and
the correlation is high
On-line calculator
Select the following link to access the on-line calculator
static flexibility test ankle.htm
http://www.pponline.co.uk/101Evaluations/static%20flexibility%20test%20-%20ankle.htmhttp://www.pponline.co.uk/101Evaluations/static%20flexibility%20test%20-%20ankle.htm -
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3.5 Static Flexibility Test Hip and Trunk
The objective of this test is to monitor the development of the athlete's
hip and trunk flexibility.
Required resources
To undertake this test you will require:
Sit & reach table or a bench with a ruler
Assistant.
How to conduct the test
Starting position
Sit on the floor with the back and head against
a wall, legs fully extended with the bottom of
the feet against the sit-and-reach box
Place the hands on top of each other,
stretching the arms forward while
keeping
the head and back against the wall
Measure the distance from the finger tips
to the box edge with a ruler. Thisbecomes zero or starting point.
Movement
Slowly bend and reach forward as far as
possible sliding the fingers along the ruler
Hold the final position for two seconds
Record the distance reached to the
nearest 1/10 of an inch
Repeat the test 3 times and note thebest distance.
Analysis
Analysis of the result is by comparing it with the results of previous tests. It is
expected that, with appropriate training between each test, the analysis would
indicate an improvement.
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Normative data for the Hip and Trunk flexibility test
Age 17.9 >17.9
Good 17.00-17.9 16.7-17.9
Average 15.8-16.9 16.2-16.6
Fair 15.0-15.7 15.8-16.1
Poor 17.4
Good 14.6-16.1 16.2-17.4
Average 13.9-14.5 15.2-16.1
Fair 13.4-.13.8 14.5-15.1
Poor
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3.6 Static Flexibility Test Shoulder
The objective of this test is to monitor the development of the athlete's
shoulder flexibility.
Required resources
To undertake this test you will require:
1 metre piece of rope
Tape measure
Assistant.
How to conduct the testStarting position
Grasp one end of the rope with the left hand
Four inches away grasp the rope with the right hand.
Movement
Extend both arms in front of the chest and rotate the
arms overhead and behind the neck until the rope
touches the back
As resistance occurs allow the right hand to slidealong the rope
Measure the distance between the two thumbs
to the nearest 1/4 of an inch
Measure shoulder width from deltoid to deltoid
to the nearest 1/4 of an inch
Subtract the shoulder width distance from the thumb
distance
Repeat the test 3 times and record the best distance.
Analysis
Analysis of the result is by comparing it with the results of previous tests. It is
expected that, with appropriate training between each test, the analysis would
indicate an improvement.
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Normative data for the Shoulder flexibility test
Rating Men Women
Excellent 17.75
Table adapted from Johnson B.L. & Nelson J.K. Practical Measurements for Evaluation
in PE 4th Ed. 1986
Target groupThis test is suitable for active individuals but not for those where the test
would be contraindicated.
Reliability
Reliability would depend upon how strict the test is conducted and the
individual's level of motivation to perform the test.
Validity
There are published tables to relate results to potential level of flexibility and
the correlation is high.
On-line calculator
Select the following link to access the on-line calculator
static flexibility test shoulder.htm
http://www.pponline.co.uk/101Evaluations/static%20flexibility%20test%20-%20shoulder.htmhttp://www.pponline.co.uk/101Evaluations/static%20flexibility%20test%20-%20shoulder.htm -
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3.7 Static Flexibility Test Shoulderand Wrist
The objective of this test is to monitor the development of the athlete'sshoulder and wrist flexibility.
Required resources
To undertake this test you will require:
18 inch stick
1 metre ruler
Assistant.
How to conduct the test
Starting position
Lay prone on the floor with the arms fully extended holding a stick.
Movement
Raise the stick as high as possible, keeping the nose on the ground
Measure the vertical distance the stick rises from the floor to the nearest
1/2 inch
Repeat the test 3 times andrecord the best distance
Measure the arm length from
the acromial extremity to the
tip of the longest finger
Subtract the best score from
the arm length.
Analysis
Analysis of the result is by comparing it with the results of previous tests. It is
expected that, with appropriate training between each test, the analysis would
indicate an improvement.
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Normative data for the shoulder & wrist flexibility test
Rating Men Women
Excellent >12.50 >11.75
Good 12.50-11.50 11.75-10.75
Average 11.49-8.25 10.74-7.50
Fair 8.24-6.00 7.49-5.50
Poor
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3.8 Static Flexibility Test Trunk and Neck
The objective of this test is to monitor the development of the athlete's
trunk and neck flexibility.
Required resources
To undertake this test you will require:
1 metre ruler
Assistant.
How to conduct the test
Starting position
Lay prone on the floor with hands clasped at the side of the head.
Movement
Raise the trunk as high as possible
whilst keeping the hips in contact
with the ground
An assistant can hold the feet down
Record the vertical distance, to
the nearest 1/4 of an inch, fromthe tip of the nose to the ground
Repeat the test 3 times and record the best distance.
Analysis
Analysis of the result is by comparing it with the results of previous tests. It is
expected that, with appropriate training between each test, the analysis would
indicate an improvement.
Normative data for the Trunk and Neck flexibility test
Rating Men Women
Excellent >10.00 >9.75
Good 10.00-8.00 9.75-7.75
Average 7.99-6.00 7.74-5.75
Fair 5.99-3.00 5.74-2.00
Poor
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Target group
This test is suitable for active individuals but not for those where the test
would be contraindicated.
Reliability
Reliability would depend upon how strict the test is conducted and the
individual's level of motivation to perform the test.
Validity
There are published tables to relate results to potential level of flexibility and
the correlation is high.
On-line calculator
Select the following link to access the on-line calculator
static flexibility test trunk and neck.htm
http://www.pponline.co.uk/101Evaluations/static%20flexibility%20test%20-%20trunk%20and%20neck.htmhttp://www.pponline.co.uk/101Evaluations/static%20flexibility%20test%20-%20trunk%20and%20neck.htm -
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3.9 Trunk Flexion Test
The objective of this test is to monitor the development of the athlete's
lower back and hamstrings flexibility.
Required resources
To undertake this test you will require:
Yardstick
Assistant.
How to conduct the test
The test is conducted as follows:
Athlete to remove their shoes and sit with their knees straight and feet
12 inches apart
Place a yardstick between their legs with the 15 inch mark level with their
feet the zero inch mark should be closer to their knees
Athlete places one of their hands on top of the other with the tips of
their fingers aligned
Athlete exhales and slowly leans forward by dropping their head toward
their arms, sliding their fingers along the yardstick as far as possible
The assistant records the best of three measurements.
Analysis
Analysis of the result is by comparing it with the results of previous tests. It is
expected that, with appropriate training between each test, the analysis would
indicate an improvement.
Performance assessment
An excellent score for men is greater than 20 inches. An excellent score for
women is more than 24 inches.
Target group
This test is suitable for active athletes but not for individuals where the test
would be contraindicated.
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Reliability
Reliability would depend upon how strict the test is conducted and the
individual's level of motivation to perform the test.
Validity
There are no published tables to relate results to potential performance in
competition.
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3.10 Standing Stork Test
The objective of this test is to monitor the development of the athlete's
ability to maintain a state of equilibrium (balance) in a static position.
Required resources
To undertake this test you will require:
Warm dry location gym
Stop watch
Assistant.
How to conduct the test
Stand comfortable on both feet
Hands on your hip
Lift one leg and place the toes of that foot against the
knee of the other leg
On command from the assistant, raise the heel and stand
on your toes
Assistant starts the stop watch
Balance for as long as possible without letting either the
heel touch the ground or the other foot move away fromthe knee.
Coach records the time you were able to maintain the
balance.
Repeat the test for the other leg.
Analysis
Analysis of the result is by comparing it with the results of previous tests. It is
expected that, with appropriate training between each test, the analysis wouldindicate an improvement.
Normative data for the Stork test
The following are national norms for 16 to 19 year olds.
Gender Excellent Above Average Average Below Average Poor
Male >50 secs 50-41 secs 40-31 secs 30-20 secs 30 secs 30-23 secs 22-16 secs 15-10 secs
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Target group
This test is suitable for active individuals but not for those where the test
would be contraindicated.
Reliability
Reliability would depend upon how strict the test is conducted and the
individual's level of motivation to perform the test.
Validity
There are published tables to relate results to potential level of fitness and the
correlation is high.
On-line calculator
Select the following link to access the on-line calculator
standing stork test.htm
http://www.pponline.co.uk/101Evaluations/standing%20stork%20test.htmhttp://www.pponline.co.uk/101Evaluations/standing%20stork%20test.htm -
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3.11 Standing Stork Test Blind
The objective of this test is to monitor the development of the athlete's
ability to maintain a state of equilibrium (balance) in a static position.
Required resources
To undertake this test you will require:
Warm dry location gym
Stop watch
Assistant.
How to conduct the test
Stand comfortable on both feet
Hands on your hip
Stand on your preferred leg with the foot flat on the
ground, lift the other leg and place the toes of that foot
against the knee of the preferred leg.
On command from the assistant, close your eyes
Assistant starts the stop watch
Balance for as long as possible
The watch is stopped when you open your eyes or moveyour hands or take your foot off your knee or move your standing foot
Assistant records the time you were able to maintain the balance
Repeat the test three times.
Analysis
Analysis of the result is by comparing it with the results of previous tests. It is
expected that, with appropriate training between each test, the analysis would
indicate an improvement.
Normative data for the stork test blind
Table reference: Arnot R and Gaines C, Sports Talent, 1984
Best Time Male FemaleSeconds Points Points
30 8 17
25 6 14
20 4 11
15 3 8
10 2 45 1 2
Best Time Male FemaleSeconds Points Points
60 20
55 18
50 16
45 14
40 1235 10 20
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Target group
This test is suitable for active individuals but not for those where the test
would be contraindicated.
Reliability
Reliability would depend upon how strict the test is conducted and the
individual's level of motivation to perform the test.
Validity
There are published tables to relate results to potential level of fitness and the
correlation is high.
On-line calculator
Select the following link to access the on-line calculator
standing stork test blind.htm
http://www.pponline.co.uk/101Evaluations/standing%20stork%20test%20blind.htmhttp://www.pponline.co.uk/101Evaluations/standing%20stork%20test%20blind.htm