Flexibility Test Design and Results
According to Schwarzer’s (2008) Health Action Process Approach (HAPA) I have been working on Action planning for the past five days with my flexibility self-project for graduate school. As part of this I re-enrolled in a weekly Yoga class that I went somewhat regularly to last year but had since dropped. I attended class on Wednesday night and found I really enjoyed getting back into it. This particular class involves a lot of core strength and seems to be addressing the flexibility I need to develop across the back of my legs and top of my quads. It will be interesting to see what progress is made through the class.
Before actually beginning any flexibility development exercise I gathered some baseline measurements using 4 lower body indirect flexibility tests and 4 upper body flexibility tests. The lower body tests consisted of: the sit and reach, the groin, calf and trunk rotation flexibility tests. The upper body tests consisted of a shoulder flexibility test and back scratch tests for both left and right sides.
My starting results -
Sit and Reach = 29 cm
Groin Flexibility = 17 cm
Calf Flexibility (left) = 11.5 cm
Calf Flexibility (right) = 10.5 cm
Trunk Rotation = 25 cm
Shoulder Flexibility = 100 cm
Right Arm Up Back Scratch = 15 cm
Left Arm Up Back Scratch = 21 cm
These results serve to quantify my starting place before implementing a daily maintenance stretching, work-out related stretching and weekly Yoga class. Following a three week program implementation phase I’ll repeat the tests to see how much or how little progress has been made.
Recent Comments