KHS135 – Personal Fitness and Wellness – Health & Fitness Assignment Help

Assignment Task

 

Objectives: To learn how to evaluate flexibility using a variety of tools and how to use the results to develop a plan to improve or maintain flexibility.
To learn how to observe postural changes and to be able to relate them to a person’s flexibility level.

Attire:Please dress in clothing appropriate for participating in physical activity. Black-soled shows are NOT recommended for physical activity.
Time:Perform activities at home. You can complete Lab 5A & 5B in a session or separately.
Materials:Yardstick or meter rule or long ruler
Poster Board Protractor or goniometer
Procedure:Warm up as directed by the assigned group for the lab. Ensure to complete a five to ten-minute aerobic warmup before the lab stretches.
Find a partner and complete the tests using the supplied information contained within this lab handout.
Record your scores in the summary table included and use the results to answer the questions in the discussion below.

LAB #5A – Stretching Methods
Static Stretching
Guidelines:
Get into a comfortable position that facilitates relaxation.
Move to the point in the ROM where you experience a sensation of mild discomfort.
If performing partner-assisted static stretching, communicate clearly with your partner.
Hold stretch for 30 – 60 seconds.
Repeat unilateral stretches on both sides.
Precautions:
Decrease intensity if you experience pain, radiating symptoms, or loss of sensation.
Use caution when stretching a hypermobile joint.
Avoid combination movements that involve the spine (eg. extension and lateral flexion)
Common Static Stretches (page 204-208):
Seated hamstring/One leg hamstring (bench)
Kneeling quadricep/Hip and thigh stretch
Standing calve
Piriformis/Glute (deep buttock stretch)
Seated lateral trunk stretch
Click Demo Static Stretches 1Click Demo Static Stretches
Dynamic Stretching

Precautions:
Move progressively through the ROM.
Move deliberately but without bouncing.
Movement must be controlled at all times.
Do not sacrifice good technique for additional ROM.
Common Dynamic Stretches:
High Leg Kicks
Hamstring Floor Sweep
Lunge with twist
Click Demo Dynamic StretchesPNF Stretching

Two Methods:
Contract-Relax with Antagonist Contraction (CRAC)
Passive stretch that reaches point of mild discomfort (hold for 10 seconds)
Isometric contraction/partner hold (6 seconds)
Passive stretch coupled with additional concentric action of the opposing muscle group used to increase the stretch force (hold for 30 seconds)
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Lab Procedure
Complete a five to ten-minute aerobic warmup.
Dynamic Stretching
Consult your instructor for any clarification of technique
Static Stretching
Experience each of the stretches list above. Consult the specified pages of the textbook for the technique
PNF Stretching
Partner up in groups of two. Perform the hamstring stretch as described in class.
With your partner, alternate performing the stretches with/for your partner.
Yoga

Test #1 – Modified Sit and Reach Test
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Remove shoes and sit on the floor. Place the sole of the foot of the extended leg flat against a box or bench. Bend opposite knee and place the head, back, and hips against a wall with a 90-degree angle at the hips.
Place one hand over the other and slowly reach forward as far as you can with arms fully extended. Keep head and back in contact with the wall. A partner will slide the measuring stick on the bench until it touches the fingertips.
With the measuring stick fixed in the new position, reach forward as far as possible, three times, holding the position on the third reach for at least 2 seconds while the partner records the distance on the ruler. Keep the knee of the extended leg straight (see illustration).
5826760889000Repeat the test a second time keeping your opposite leg bent and average the scores (in inches) of the two trials.

Test #2 – Zipper Test
Raise your arm, bend your elbow, and reach down across your back as far as possible.
At the same time, extend your left arm down and behind your back, bend your elbow up across your back, and try to cross your fingers over those of your right hand as shown in the accompanying illustration.
Measure the distance to the nearest half-inch. If your fingers overlap, score as a plus. If they fail to meet, score as a minus; use a zero if your fingertips just touch.
Repeat with your arms crossed in the opposite direction (left arm up). Most people will find that they are more flexible on one side than the other.

Test #3 – Hamstring/Hip Flexor Test
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Lie on your back on the floor beside a wall with the poster board protractor attached to the wall. [You can also use a goniometer or combine a ruler with a regular protractor.]
Make sure your hip joint is centered on the protractor.
Slowly lift one leg off the floor while keeping the other leg flat on the floor.
Keep both legs straight. And continue to lift the leg until either leg begins to bend or the lower leg begins to lift off the floor.
Place a yardstick against the wall and underneath the lifted leg and hold the yardstick against the wall after the leg is lowered.
Using the protractor, measure the angle created by the floor and the yardstick. The greater the angle, the better your score.
Repeat with the other leg.

Test #4 – Posture Evaluation
Work with a partner in your home, with one person acting as the subject while partners serve as examiners, then alternate roles.
Stand by a vertical plumb line with the center of your lateral malleolus (outside ankle bone) centred on the string.
[A plumb line is a rope or string which is attached to a small lead weight. When suspended, it provides a vertical line of reference by which posture can be assessed.]
Using the chart and figure below, have your partner check for any deviations in posture and indicate their severity using the following point scale:
0 = No deviation
1 = Slight deviation
2 = Moderate deviation
3 = Severe deviation
Total the score and determine your posture rating from the Posture Rating Scale below.
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Posture Evaluation
Side View Points
Forward Head Rounded Shoulders Excessive Lordosis Abdominal Ptosis Hyperextended Knees Total Score Posture Rating Scale
Classification Score
Excellent 0 – 2
Very Good 3 – 4
Good 5 – 7
Fair 8 – 11
Poor 12+

LAB #5A – Stretching Methods
Student Name: Date:
Results (Attach to your lab report in the appendix)
Rate the Different Stretching Methods on a Scale of 0 to 10 (0 = poor, 10 = excellent)
Criteria Stretching Method
Dynamic Static PNF Yoga
Ease of Performing Exertion Needed Increase in ROM Perceived Effectiveness Usefulness LAB #5B – Evaluating Flexibility and Posture
Use the chart on page #4 to determine your rating in each of the tests below
TEST Score RATING
High Good Marginal Poor

1 Modified Sit and Reach Test Left Right 2 Zipper Test Left Right 3 Hamstring/Hip Flexor Test Left Right TEST Score RATING
Excellent Very
Good Good Fair Poor
4 Posture Rating Discussion:
Which stretching method did you find easiest to perform? Did you feel that the easiest method was the most effective in increasing flexibility? Briefly explain.
Describe your current flexibility level and any future flexibility requirements you anticipate you may need. What do you need to do to improve or maintain these levels?
Outside of physical or athletic-type activities, what areas of your life do you feel that stretching can have a large effect on?
Discuss the overall assessment of your posture including any deviations that you found. Are there areas in which you need improvement or find problematic? If not, why do you think your posture is good?
Discuss your thoughts on how flexibility and posture are related and the effect that they can have on a person’s quality of life.

Verification:
Take a one-minute video of you engaging in the activities and submit the video as a separate document. Alternatively, you can take at least 3 pictures of you doing different activities and submit the images as separate documents. Failure to include this part in your lab report will attract penalty.