How Did The Class Perform as a Whole?

Due to the fact i want to keep the scored for each individual student private i will not post names under this section but I will show the breakdown that our class did as a whole.  Overall I think our class did a very good job and performed well on this assessment.

Of the 26 participants:

Scores

• Fit - 22 participants
• Need Improvement - 3 participants
• Injured - 1 participant

Males

• Fit - 9 participants
• Needs Improvement - 1 participant
• Injured - 1 participants

Females

• Fit - 13 participants
• Needs Improvement- 2 participants

Number of Students in Each Category

• Fit - 22 participants
• Needs Improvement - 3 participants
• Injured- 1 participant

Means

• Right Leg- 12.5 inches
• Left Leg- 13 inches

Standard Deviation

• Right Leg- 2.45 inches
• Left Leg- 2.55 inches

Range

• Right Leg- 7 inches - 17 inches
• Left Leg- 7 inches - 16.5 inches

How did you control for reliability?

The definition of reliabilty is will the testers get the same results if re-tested tomorrow?

 

The reliability will depend on the amount of warm-up allowed, and whether the same procedures are followed each time. If this is done then the test would be reliable.  I would use the information below to make sure the test remains reliable.

• The bent knee moves to the side, allowing the body to move past it, but the sole of the foot  must remain on the floor.
• Keep the back straight and the head up during the forward flexion movement. 
• The knee of the extended leg should remain straight. Tester may place one hand above the student’s knee to help keep the knee straight. 
• Hands should reach forward evenly. 
• The trial should be repeated if the hands reach unevenly or the knee bends. 
• Hips must remain square to the box. Do not allow the student to turn the hip away from the box while reaching.

Justify test validity

The Definition of Test Validity is, does the test measure what one says it measures?

So the question is, does the Sit and Reach test measure hamstring flexibility?
This tests only measures the flexibility of the lower back and hamstrings, and is a proven to be a valid measure for the hamstrings, if performed correctly.  The fact that this test also tests each individual leg makes it more valid then the traditional sit and reach which tests both legs at the same time.

Video

Date of next assessment

The next sit and reach assessment will be performed on Monday, November 15, 2010. The test will take place in the gymnasium. That day we will also be performing the trunk lift assessment and the shoulder stretch assessment.

How to improve in/out of class

By showing up to class and giving there best effort a student will recieve the proper instructio To improve our scores and maintain increased flexibility. We will be doing a variety of stretches and exercises on a daily basis. All of the stretches that are performed before daily activities are designed to work the muscle groups that will be activated that day. Majority of the stretches will target our legs and mostly are hamstrings. All of our exercises will work to improve muscle strength and endurance and most importantly flexibility, such as body weight squats, lunges, and other dynamic hamstring exercises. One of the units that we will work on in class is a dynamic fitness unit which will last for nearly 3 weeks. The unit will focus on a variety of exercises that can be done in class, at home or any fitness center. There are many ways that a student can improve and maintain outside of physical education class. I created a post entitled Preperation for assessment, in this post there are a few exercises that can be done a few times a week at home to improve and maintain flexibility of the hamstings. Below I will list a few more. 

Crossover Stretch

1. Stand and cross your right foot in front of your left.
2. Slowly lower your forehead to your right knee by bending at the waist.
3. Keep both knees straight.
4. Hold this position for 10 seconds.
5. Relax.
6. Repeat by crossing your left foot in front of your right.

Wall Stretch

1. Stand one foot from a wall and place your hands on the wall at shoulder height, shoulder-width apart.
2. Take a step back with one leg while pushing into the wall.
3. Keep your back straight and press your heels into the floor.
4. Hold for 10 seconds.
5. Step forward and repeat with the other leg.

Preparation for assessment

To prepare for the assessment, we will be doing a dynamic fitness unit in class. The unit is designed to build muscle strength and endurance, as well as improve flexibility. Students can also practice some of the exercises performed in class, to prepare themselves for the test. Majority of the muscles used for the test are located in the hamstrings and partly the lower back.  Some of the stretches we do in class are listed below which can help prepare for the Sit and Reach assessment.

Standing hamstring stretch

• Stand with the leg to be stretched just in front of the other one.
• Bend the back knee and lean forwards from the hips.
• Place your hands on the bent leg's thigh, to balance yourself.
• If you can't feel a stretch, lean further forwards or tilt your pelvis forwards.
• Hold for 30 seconds.
• Repeat regularly throughout the day.

Dynamic stretching

This involves gentle swings of the leg forwards and backwards gradually getting higher and higher each time. Around 10 to 15 swings on each leg should be enough. The stretches can be done early in the morning (be careful not to force it) as this will set the length of muscle spindle for the rest of the day.



Static stretch 

• Sit with on the floor with the leg to be stretched out straight and the other bent out of the way.
• Rotate the straight leg inwards and lean forward at the hips to feel a stretch under the thigh.
• Hold stretch for 30 seconds.
• Repeat the stretch throughout the day at least 5 times.

Evaluation Criterion

Each student will receive a worksheet that has the criteria for the assessment. The worksheet covers the critical components of the test, and lists the passing scores for specific grade levels. As long as students show up to class prepared, and participate in the assessment, they will receive credit. Students who meet the desired score will receive extra credit. The results will simply be recorded as Satisfactory or Needs Improvement.  For the guys in our class a healthy level would be over 8 inches on each leg.  For the ladies in our class a healthy level would be over 12 inches. Below I will place a copy of the assessment form the students will recieve the day of the test.

                                                                  Back-Saver Sitand Reach

The back-saver sit and reach is very similar to the traditional sit and reach except that the measurement is performed on one side at a time. By testing one leg at a time a determination can be made of any asymmetry in hamstring flexibility, and hyper-extension of both knees is avoided. The sit and reach measures predominantly the flexibility of the hamstring muscles. Normal hamstring flexibility allows rotation of the pelvis in forward bending movements and posterior tilting of the pelvis for proper sitting. The back-saver sit and reach has been shown to provide extremely consistent scores when administered under standardized conditions. The back-saver sit and reach has also been shown to be a reasonably accurate measure of hamstring flexibility. When compared with criterion measures of hamstring flexibility, the correlations for both right and left legs have been moderate to high. Conversely, the back-saver sit and reach has been shown to correlate poorly with criterion tests of low back flexibility. Therefore, the back-saver sit and reach cannot be considered a valid measure of low back flexibility and should not be interpreted as such.

Test Objective

To be able to reach the specified distance on the right and left sides of the body.

Results:

Right Leg ________________

Left Leg  _________________

Assesment

How do we improve our score on this test?

What Category Did You fall in?

Fitness Assessment and Brief Overview

The back-saver sit and reach is very similar to the traditional sit and reach except that the measurement is performed on one side at a time. By testing one leg at a time a determination can be made of any asymmetry in hamstring flexibility, and hyperextension of both knees is avoided. The sit and reach measures predominantly the flexibility of the hamstring muscles. Normal hamstring flexibility allows rotation of the pelvis in forward bending movements and posterior tilting of the pelvis for proper sitting.  The back-saver sit and reach has been shown to provide extremely consistent scores when administered under standardized conditions. The back-saver sit and reach has also been shown to be a reasonably accurate measure of hamstring flexibility.

Test Instuctions

The student removes his or her shoes and sits down at the test apparatus. One leg is fully extended with the foot flat against the face of the box. The other knee is bent with the sole of the foot flat on the floor. The instep is placed in line with, and 2 to 3 inches to the side of, the straight knee. The arms are extended forward over the measuring scale with the hands placed one on top of the other.  With palms down, the student reaches directly forward (keeping back straight and

the head up) with both hands along the scale four times and holds the position of the fourth reach for at least 1 second (photo 7.16). After one side has been measured, the student switches the position of the legs and reaches again. The student may allow the bent knee to move to the side as the body moves forward if necessary, but the sole of the foot must

remain on the floor.

Component and its Importance

The component I will be teaching is the sit and reach test.  The Sit and Reach assesment tests each hamstrings flexibility seperatly. Maintaining adequate joint flexibility is important to functional health. However, for young people decreased flexibility is generally not a problem. The sit and reach test measures flexibility in the hamstrings, the bodie’s largest and most commonly injured muscle, which is why staying flexible in your hamstrings is very important throughout your life.