Tests to assess the flexibility of moving the arms back. Flexibility test

In order to measure mobility in the joints, angular and linear measures are used. When using linear measures, the results of the measurement may be affected by the individual capabilities of the subjects, for example, the length of the arms or the width of the shoulders, which will affect the results of the measurement, when bending forward or when performing a twist with a stick. Therefore, in all cases where there is a possibility for this, measures should be taken to eliminate the negative influence of the individual characteristics of those involved in the correctness of measuring joint mobility using linear measures.

For example, when performing a twist with a stick, it will be effective to determine the flexibility index, which is the ratio of the width of the grip to the width of the shoulders (in cm).

Most accurately, mobility in the joints is determined in angular measures using a goniometer.

When measuring the amplitude of flexion, extension and abduction of the shoulder, the legs of the compass of the goniometer are placed on the head of the lateral condyle humerus. When measuring the supination of the shoulder, the arm is bent at the shoulder joint to horizontal position with the thumb pointing up. The legs of the compass are placed on the most protruding points of the medial and lateral condyles of the shoulder.

When measuring mobility in the elbow joint, the legs of the compass are placed on the ulnar and styloid processes of the ulna. When measuring the supination of the forearm, the shoulder is fixed in a vertical position, the forearm is in a horizontal position, the hand is placed with the thumb up. The legs of the compass are placed on the most protruding points of the styloid processes of the radius and ulna.

By changing the amplitude of flexion, extension, adduction and abduction of the hand in wrist joint in the initial position, it is located with the thumb up, the forearm is placed on a horizontal stand. The legs of the compass are placed on the head of the third metacarpal bone and in the middle of the line connecting the radial and ulnar styloid points.

To assess mobility in the hip joint, the amplitude of flexion, extension, abduction and adduction of the hip is determined. The legs of the compass are placed on the lateral epimuscle of the thigh and the top of the greater trochanter. The measurement is carried out in a standing or lying position. In a standing position, mobility is determined with an unbent lower leg. In the initial position, the thigh is located vertically. In the prone position, the amplitude of flexion is measured with a bent and straightened leg, the amplitudes of extension, abduction and adduction - only with a straightened leg. The starting position of the thigh is horizontal.

To determine the mobility in the knee joints, it is necessary to cordon the amplitude of flexion of the lower leg, which is measured in the supine position. When measuring, the legs of the compass are placed on the horses of the lateral ankle and the top of the head of the fibula.

Mobility in the ankle joint (flexion, extension, abduction and adduction of the lower leg) is assessed from the initial position of the foot at a right angle to the axis of the lower leg. The legs of the compass are placed flat on the plantar surface of the foot, the goniometer disk is oriented in the plane of foot movement.

Main pedagogical tests are the simplest control exercises that allow you to assess the mobility of various joints (shoulder, hip, knee, ankle, mobility of the spinal column, etc.).

They are based on the implementation of exercise complexes that impose maximum requirements on mobility in the corresponding joints.

When determining flexibility, testing should be done in the morning, preferably at the same time. On the eve of the day of the examination, strenuous training sessions are not carried out. Before measuring flexibility, a special warm-up is carried out, including exercises with a large range of motion.

J.K. Kholodov and V.S. Kuznetsov identified the following main pedagogical tests for assessing the mobility of various joints:

1. Mobility in the shoulder joint. The subject, holding the ends of the gymnastic stick (rope), twists straight arms back. The mobility of the shoulder joint is assessed by the distance between the hands during twisting: the smaller the distance, the higher the flexibility of this joint, and vice versa. In addition, the smallest distance between the hands is compared with the width shoulder girdle subject. Active abduction of straight arms up from a lying position on the chest, arms forward. The greatest distance from the floor to the fingertips is measured.

Test: Raise your arms up while lying on your stomach.

This test is used to assess the level of flexibility of the upper shoulder girdle.

Equipment: tape measure, stick 1.5 m long, bench.

Testing procedure. The subject lies on the bench with his stomach, resting his chin on it, and stretches his arms forward. With both hands he holds a stick. Without lifting his chin from the bench, he raises straight arms as high as possible above his head.

The teacher, using a tape measure, measures the length of an imaginary perpendicular from the stick to the bench. The interpretation of this result is carried out in the same way as in the previous test.

Test: Moving away from the wall. This test is also used to measure the flexibility of the upper shoulder girdle.

Equipment: tape measure.

Testing procedure. The subject stands with his back to the wall, legs together, spreads his arms to the sides so that the little fingers of both hands touch the wall.

Then, without taking his little fingers off the wall, he moves forward to the maximum distance.

The teacher measures at the level of the shoulder blades the distance from the subject's back to the wall. The interpretation of this result is carried out in the same way as in the previous test.

2. Mobility of the spinal column.

Test: Torso forward in a sitting position.

Testing procedure. The subject sits on the floor or bench, resting his feet against the wall, tilts his body forward and down. The teacher uses a tape measure to measure the distance from the subject's chest to the floor (bench).

The result is an indicator of the level of development of the student's flexibility.

There are two options for interpreting the result: a) comparing the test score with the performance of other students in this test; b) comparison of his result in the indicated test with the results in other tests of flexibility.

Option. The same test, but performed from a standing position.

Test: "Bridge".

The procedure for performing this exercise is known.

The result is the distance from the heels to the fingertips of the subject. The shorter the distance, the better the result.

Test: Trunk flexion.

Equipment: bench, tape measure.

Testing procedure. The subject lies on his stomach on a bench or on the floor, puts his hands behind his back, the partner fixes his legs, pressing them to the floor (bench). Then the test subject raises his head and back as high as possible.

The net result is the distance from the floor (bench) to the testee's jugular fossa. However, the result calculated according to the following scheme is more informative: the net result multiplied by 100 and divided by the length of the body, measured in centimeters.

3. Mobility in the hip joint. The subject seeks to spread his legs as wide as possible: to the sides and forward back with support on his hands. The level of mobility in this joint is assessed by the distance from the floor to the pelvis (coccyx): the smaller the distance, the higher the level of flexibility, and vice versa.
4. Mobility in the knee joints. The subject performs a squat with arms extended forward or hands behind the head. High mobility in these joints is evidenced by a full squat.
5. Mobility in ankle joints. Measurement of various parameters of movements in the joints should be based on compliance with standard testing conditions: the same initial positions of the body links; the same (standard) warm-up; repeated measurements of flexibility should be carried out at the same time, since these conditions somehow affect mobility in the joints.

Ankle flexor and extensor flexibility test.

Equipment: bench, sheet of paper, tape measure.

Testing procedure. The subject sits on a bench, legs together. WITH inside legs perpendicular to the bench is placed a blank sheet of paper. The subject extends the leg at the ankle joint. At this moment the position thumb fixed with a dot on paper. Then the student bends the leg at the ankle joint, the position of the heel is fixed with a point, as well as the upper point of the instep of the foot. The same is done with the second leg.

The result is determined as follows: the points on the paper are connected and the angles obtained from the horizontal are measured. The interpretation of this result is carried out in the same way as in the previous tests.

Thus, while exerting a directed influence on the development of flexibility, it should be borne in mind that stretching exercises have the greatest effect if they are performed daily or even 2 times a day. When you stop performing exercises for flexibility, its level gradually decreases and after 2-3 months it will return to its original level. Therefore, a break in classes can be no more than 1-2 weeks.

With the development of flexibility, the following ratios of various stretching exercises are appropriate: 40% active, 40% passive and 20% static. But there is such a pattern: the younger the age, the greater the proportion should be active exercise and smaller - static, it is important to ensure the harmonious development of mobility in all joints. At the same time, one must bear in mind, first of all, those links of the musculoskeletal system that are of the greatest importance in mastering applied vital actions (shoulder, hip, ankle joints, articulations of the hand). In case of individual mobility restrictions (hereditary or resulting from diseases) Special attention is given to the restoration of normal range of motion.

An important point in the education of flexibility is to control it. There are various instrumental methods for monitoring joint mobility, but in general practice, it is more appropriate to use the method of tests and control exercises. The main criterion for assessing flexibility is the greatest range of motion that can be achieved by the subject. The amplitude of movements is measured in degrees or linear measures, using equipment or pedagogical tests.

Control exercises (tests) to determine the level of flexibility development

J.K. Kholodov and V.S. Kuznetsov identified the following main pedagogical tests for assessing the mobility of various joints:

1. Mobility in the shoulder joint. The subject, holding the ends of the gymnastic stick (rope), twists straight arms back. The mobility of the shoulder joint is assessed by the distance between the hands during twisting: the smaller the distance, the higher the flexibility of this joint, and vice versa. In addition, the smallest distance between the hands is compared with the width of the subject's shoulder girdle. Active abduction of straight arms up from a lying position on the chest, arms forward. The greatest distance from the floor to the fingertips is measured.

2. Mobility of the spinal column. It is determined by the degree of inclination of the body forward. The subject in a standing position on a bench (or sitting on the floor) leans forward to the limit without bending his knees. The flexibility of the spine is assessed using a ruler or tape by the distance in centimeters from the zero mark to the third finger of the hand. If at the same time the fingers do not reach the zero mark, then the measured distance is indicated by the minus sign (-), and if they fall below the zero mark, the plus sign (+).

"Bridge". The result (in cm) is measured from the heels to the fingertips of the subject. The smaller the distance, the higher the level of flexibility, and vice versa.

Mobility in the hip joint. The subject seeks to spread his legs as wide as possible: 1) to the sides and 2) back and forth with support on his hands. The level of mobility in this joint is assessed by the distance from the floor to the pelvis (coccyx): the smaller the distance, the higher the level of flexibility, and vice versa.

Mobility in the knee joints. The subject performs a squat with arms extended forward or hands behind the head. High mobility in these joints is evidenced by a full squat.

Mobility in the ankle joints. Measurement of various parameters of movements in the joints should be based on the observance of standard testing conditions: 1) the same initial positions of the body links; 2) the same (standard) warm-up; 3) repeated measurements of flexibility should be carried out at the same time, since these conditions somehow affect mobility in the joints.

M.A. Godik noted that passive flexibility is determined by the greatest amplitude that can be achieved due to external force. Its value should be the same for all measurements, only in this case it is possible to obtain an objective assessment of passive flexibility.

The value of passive flexibility is determined at the moment when the action of an external force causes a painful sensation. Consequently, indicators of passive flexibility are heterogeneous and depend not so much on the state of the muscular and articular apparatus, but also on the athlete's ability to endure discomfort for some time. Therefore, it is important to motivate him so that he does not stop the test at the first signs of pain.

The difference between the values of active and passive flexibility (in centimeters or angular degrees) is called the active flexibility deficit (DAD) and is a criterion for the state of the athlete's articular and muscular apparatus.

Lyakh V.I. in his book: "Tests in the physical education of schoolchildren" noted that, as a rule, similar tests are used to measure flexibility in schools in different countries. To perform individual control tests "for flexibility", certain equipment is required (goniometers, rulers). Testing is not particularly difficult for the teacher.

1. Torso forward in a sitting position.

The result is an indicator of the level of development of the student's flexibility.

Option. The same test, but performed from a standing position (Figure 4.2).

Figure 4.2. - Torso tilt from a standing position

2. Raising the arms up in the supine position (Figure 4.3).

Figure 4.3 - Raising hands up from a prone position

This test is used to assess the level of flexibility of the upper shoulder girdle.

Equipment: tape measure, stick 1.5 m long, bench.

Departure from the wall. This test is also used to measure the flexibility of the upper shoulder girdle.

Equipment: tape measure.

Testing procedure. The subject stands with his back to the wall, legs together, arms spread apart so that the little fingers of both hands touch the wall (Figure 4.4).

Figure 4.4 - Departure from the wall

Then, without taking his little fingers off the wall, he moves forward to the maximum distance.

The teacher measures at the level of the shoulder blades the distance from the subject's back to the wall. The interpretation of this result is carried out in the same way as in the previous test.

Ankle flexor and extensor flexibility test.

Equipment: bench, sheet of paper, tape measure.

Testing procedure. The subject sits on a bench, legs together. On the inside of the leg, a blank sheet of paper is placed perpendicular to the bench. The subject extends the leg at the ankle joint. At this point, the position of the thumb is fixed by a dot on the paper. Then the student bends the leg at the ankle joint, the position of the heel is fixed with a point, as well as the upper point of the instep of the foot. The same is done with the second leg.

Flexion of the body.

Equipment: bench, tape measure.

"Clean" result is the distance from the floor (bench) to the jugular fossa of the test person. However, the result calculated according to the following scheme is more informative: the “net” result multiplied by 100 and divided by the length of the body, measured in centimeters.

"Bridge" (Figure 4.5).

Figure 4.5 - "Bridge"

The procedure for performing this exercise is known.

The result is the distance from the heels to the fingertips of the subject. The shorter the distance, the better the result.

Testing procedure. The subject seeks to spread his legs as wide as possible: 1) to the sides and 2) back and forth with support on his hands.

The result is the distance from the top of the angle formed by the legs to the floor. The shorter the distance, the greater the flexibility.

Control exercises for assessing the flexibility of various joints are shown in Figure 4.6.

Figure 4.6 - Control exercises to assess the flexibility of various joints

The main criterion for assessing flexibility is the greatest range of motion that the subject is able to achieve. It is measured in angular degrees or linear measures using special equipment or pedagogical tests.

Main hardware methods measurements are:

mechanical (using a goniometer);

mechanoelectric (with the help of an electrogoniometer);

· optical;

x-ray.

If it is necessary to carry out extreme accurate measurements joint mobility, electrogoniometric, optical or radiographic methods are used. Electrogoniometers make it possible to trace the change in articular angles in different phases of movement on a graphic image. Optical methods involve the use of photographic, film and video equipment. When using the X-ray method, the theoretically permissible range of motion is determined, which is calculated by X-ray analysis of the structure of the joint.

In sports, the most common way, due to its accessibility, is to measure flexibility using a mechanical goniometer - a goniometer, to one of the legs of which a protractor is attached. The legs of the goniometer are mounted on the longitudinal axes of the joint segments, which makes it possible to determine the angle of flexion, extension or rotation between the axes of the joint segments.

The most popular pedagogical tests for monitoring the mobility of various joints are:

Mobility in the shoulder joint

In the practice of sports, the following variations are most widely used:

a) The athlete, holding the gymnastic stick, performs a back twist with straight arms. The degree of mobility of the shoulder joint is judged by the distance between the hands during twisting: the smaller it is, the higher the flexibility of this joint, and vice versa. In addition, the obtained indicator is compared with the width of the subject's shoulder girdle, on the basis of which the final result is displayed.

b) The subject takes the position of the main stance, clenching his fingers into fists, while the thumbs are inside the fists. The athlete makes the maximum possible adduction and rotation right hand inside, bending it as much as possible in the elbow joint; and at the same time the maximum possible abduction and rotation of the left arm outward, maximally bending it in the elbow joint. Thus, both fists should be placed behind the subject's back.

The researcher measures the distance between the husband with two fists.

After completing the first attempt, the exercise is repeated with a change in the position of the hands to the opposite.

c) Another way to control mobility in the shoulder joint is the active abduction of straight arms with gymnastic stick up from a lying position on the chest, arms extended above the head. The distance from the floor to the gymnastic stick is fixed. The larger it is, the higher the flexibility.

Mobility of the spinal column

In the practice of sports, several methods are used to assess the mobility of the spinal column:

a) One of them involves bending the torso forward while standing on a bench, without bending the legs at the knees. The flexibility of the spine is determined using a ruler or centimeter tape by the distance from the zero mark to the third finger of the hand. In cases where the fingers do not reach the zero mark, the fixed distance is indicated with a minus sign (-), when they fall below the zero mark, with a plus sign (+).

b) The second type of this test is the so-called "Sit and reach test", which is used when testing NHL players.

During its execution, the subject, sitting on the floor without shoes, leans forward to the limit without bending the legs at the knees. The subject must fix this position for 2 seconds. The flexibility of the spine is assessed using a ruler or tape by the distance in centimeters from the zero mark to the third finger of the hand. To avoid negative marks, a mark of 25.4 cm is set instead of zero. Therefore, the test subject, going beyond the toes, receives a result above 25.4 cm.

c) Bridge. During this test, the subject is tasked with taking the “bridge” position, while placing his arms and legs as close to each other as possible. The distance from the heels to the fingertips of the subject is recorded. The smaller it is, the higher the flexibility, and vice versa.

Mobility in the hip joint

When performing this control exercise, the task of the subject is to spread his legs as wide as possible: 1) to the sides and 2) back and forth with support on his hands. The level of mobility in this joint is judged by the distance from the floor to the coccyx: the smaller it is, the higher the flexibility, and vice versa.

You can also perform leg extension to the sides while lying against a wall with a scale drawn on it.

Mobility in the knee joints

The subject is asked to perform a squat with arms extended forward or behind the head. The goniometer measures the angle of flexion in the knee joints, which serves as a quantitative assessment of mobility.

Mobility in the ankle joints

The subject assumes a sitting position, then performs flexion (“dorsal flexion”) and extension (the concept of “plantar flexion” is also found in the literature) in the ankle joints. The distance from the tips of the toes to the heels is recorded. Flexibility is quantified using a goniometer.

Passive flexibility is determined in the same control exercises and according to the same guidelines, only with the use of external influences. The measurement is stopped when the subject begins to feel pain.

The difference between the values of active and passive flexibility, the so-called "lack of active flexibility", is considered an informative indicator of the state of the articular and muscular apparatus of the subject.

When measuring flexibility in the joints, the conditions for standardization of testing should be especially carefully observed, since their non-compliance can significantly affect the final result:

Identical workout

the same initial positions of the body links;

· repeated measurements of flexibility are carried out at the same time.

Regardless of the type of measured flexibility, when performing control exercises, it is forbidden to use springy (ballistic) movements. For an attempt to be counted, the pose must be held for several seconds.

Bibliography

Khripkova L. T. Age physiology. M. Enlightenment, 1988

Gymnastics. Training program. M. Federation rhythmic gymnastics, 1991

M. J. Atler The Science of Flexibility. - Publishing house "Olympic Literature" 2001.

Matveev, L.P. Theory and methodology of physical culture (general foundations of the theory and methodology physical education; theoretical and methodological aspects of sports and professionally applied forms of physical culture): Textbook, for in-t nat. culture / L.P. Matveev. - M.: Physical culture and sport, 1991. - 543 p., ill.

Solodkov, A.S. Sports physiology: Tutorial/ A.S. Solodkov, E.B. Sologub. - SPbGAFK im. P. F. Lesgaft. SPb., 1999. -231 p.

The main indicator of the strength and youth of our body is its flexibility. Young children are always very plastic and mobile, but, unfortunately, with age we lose this wonderful skill. The joints eventually become less mobile, very often pursuing back pain. Don't want to put up with this reality? Then start developing body flexibility right now. But first you need to assess the level of your plasticity, for this it is enough to do a few simple tests.

Spine.

First, check the flexibility of the spine. The test we have proposed will allow you to determine how movable the joints of the spinal column are in total. Stand up straight, lean forward and try to reach the floor with your fingers straightened. If you succeed, then the flexibility of your spine can be considered normal. You need to develop your spinal joints so that you can place your palms on the floor.

The second test to determine the flexibility of the spine is as follows: stand against the wall and make a mark with a pencil at shoulder level. Now move 1-2 steps away from the wall, raise your left hand and try to reach the mark that you put on the wall.

Lateral flexibility.

It is necessary to tilt to the sides, while the hands should slide along the thigh. Fulfilling this exercise must not lean forward or backward and must not turn the torso. If you were able to make a lateral tilt and reach the middle with your fingers knee joint, then you have good lateral flexibility.

Shoulder joints.

To determine the flexibility of the shoulder joints, you need to stand up straight and spread your legs slightly apart. Take any small object in your left hand and raise your arm up, bending it behind your head. At the same time, lower your other hand down and bend behind your back. If you can effortlessly transfer an object from one hand to the other, then you have good shoulder joint flexibility.

The second test to determine the plasticity of the shoulder joints. Raise your arm vertically up, bend at the elbow and bring it behind your head. Grasp the elbow joint with the other hand from above and try to bring the elbow behind the head. Change your hand.

Elbow joint.

To check the elbow joint, stretch your arm forward, turn your palm up and extend the elbow joint as much as possible. Good indicator of flexibility elbow joint- perfect straight arm from shoulder to wrist.

Hip joints.

Lie down on a bench with your pelvis on the edge and your legs hanging off the bench. Now try to bend one leg at the knees. Pull it towards you with your hands and press it to your chest. Try to straighten the second leg first, and then lower it. Make sure that your leg is always straight. If the heel of the straight leg touches the floor, then you have a perfect stretch. The test is passed well if the knee of the straight leg is level with the plane of the bench.

Now sit on the floor with your legs stretched out in front of you. Your task is to lean forward and grab the heels of your feet with your hands.

If you easily passed all these flexibility tests, then congratulations, you are plastic, and your body is full of strength and energy. If something didn’t work out for you, then work on yourself, do stretching exercises at home. At any age, it is not too late to start taking care of your body and improve the results every day!

Flexibility test

The most important physical quality- flexibility. Since flexibility develops in childhood and adolescence, the main work on its formation should be planned for this period of about 11-14 years. With a properly organized process of physical education in subsequent years, it will only be necessary to maintain flexibility at the achieved level.

Unfortunately, little attention has been paid to the development of flexibility in school curriculum By physical education. This quality is not reflected in the indicators physical development schoolchildren. But not flexible person looks like a jerk. A flexible person learns different things faster exercise, easily grasps the most complex labor operations. Therefore, it is proposed to introduce a differentiated assessment of the development of flexibility in schoolchildren and present tests to determine it:

Test to determine the flexibility in shoulder joints

1. Flexibility in the shoulder joints is determined by twisting with a gymnastic stick in centimeters of grip width:

Girls

Score "5" - shoulder width (in cm) X2

"4" - shoulder width X 2 + 10 cm.

"3" - shoulder width X2 + 20 cm.

boys

"5" - shoulder width X 2+.10 cm.

"4" - shoulder width X2 + 20 cm.

"3" - shoulder width X2 + 30 cm.

Test for determining flexibility in the spinal column

2. Flexibility in the spine is checked by tilting forward in the position of a gray-haired leg apart on the floor:

Girls

"5" - touching the floor with the chest.

"4" - touching the floor with the chin.

"3" - forehead touching the floor.

boys

"5" - touching the floor with the chin.

"4" - forehead touching the floor.

"3" - touching the forehead with a fist placed on the floor.

3. Flexibility during back bending is assessed by performing a “bridge” from a supine position:

Girls

"5" - arms vertical, legs straight.

"4" - shoulders over the ends of the fingers.

"3" - arms are inclined to the floor at an angle of 45 °.

boys

"5" - shoulders over the ends of the fingers.

"4" - hands are inclined to the floor at an angle of 45 °.

"3" - arms at an angle of 45 °.

Test to determine the flexibility in the hip joint

4. Mobility in hip joints check by performing twines. Students perform three splits: straight, left in front, right in front. The average mark for three splits is set:

Girls

"5" - full touch of the floor.

"4" - touching the floor with your fingers with a vertical torso.

"3" - touch gymnastic bench.

boys

5 "- touching the floor with your fingers.

"4" - touching the gymnastic bench.

"3" - touching the gymnastic bench with your fingers with a vertical torso.

Rufier test.

The Rufier test allows you to evaluate your physical form with the help of simple calculations and even less complex exercises. To conduct this test, you only need a watch or a stopwatch, the main thing is that the watch can cut off 15 seconds. Well, you may also need a pen and paper to immediately record all the data.

First, count the pulse in calm state in 15 seconds (in the formula, this value is substituted for P1). Then we do 30 squats in 30 seconds. At the end of the squats, immediately count the pulse for the same 15 seconds (in the P2 formula). After 1 minute, we again count the pulse for 15 seconds (P3) As a result, we get 3 values, which are then used in the formula to calculate the Ruffier index:

Ruffier index = (4*(P1+P2+P3)-200)/10

index value physical state

index< 0 - вы в great shape;

you are in very good shape;

you are in good shape;

you are in bad shape;

index > 14 - worthless