Tests and observations to determine the flexibility of the spine. Tests to assess physical qualities

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 angular degrees or in linear measures, using equipment or pedagogical tests. Hardware measurement methods are : 1) mechanical (using a goniometer); 2) mechanoelectric (using an electrogoniometer); 3) optical; 4) radiographic.

For particularly accurate measurements of joint mobility, electrogoniometric, optical and radiographic methods are used. Electrogoniometers provide a graphical representation of flexibility and monitor changes in joint angles in various phases of movement. Optical methods for assessing flexibility are based on the use of photographic, film and video equipment. The X-ray method allows you to determine the theoretically permissible range of motion, which is calculated on the basis of an X-ray analysis of the structure of the joint.

IN physical education The most accessible and widespread method of measuring flexibility is using a mechanical goniometer - a protractor, to one of the legs of which a protractor is attached. The legs of the goniometer are attached to the longitudinal axes of the segments that make up a particular joint. When performing flexion, extension or rotation, the angle between the axes of the joint segments is determined (Fig. 15, 9).

The main pedagogical tests for assessing the mobility of various joints are the simplest control exercises (Fig. 15).

1. Mobility in the shoulder joint. Subject taking up the matter
ts of a gymnastic pack (rope), twists straight arms
back (Fig. 15, /). Mobility of the shoulder joint is assessed by race
standing between the hands when twisting: the smaller the distance,
the higher the flexibility of this joint, and vice versa (Fig. 15, 2). Besides,
the smallest distance between the hands is compared with the width
Noah shoulder girdle test subject. Active abduction of straight arms
up from a lying position on your chest, arms forward. The most
greater distance from the floor to the fingertips (Fig. 15, 5).

2. Mobility of the spinal column. Determined by degree
tilting the body forward (Fig. 15, 3, 4, 6). Subject in position
while standing on a bench (or sitting on the floor) leans forward until
limit without bending your knees. Rate the flexibility of the spine
measure using a ruler or tape at centimeter distances
range from the zero mark to the third finger of the hand. If at the same time
fingers do not reach the zero mark, then the measured distance
is indicated by a minus sign (-), and if they go below
zero mark - with a plus sign (+).

“Bridge” (Fig. 15, 7). The result (in cm) is measured from the heels to the fingertips of the subject. The shorter the distance, the higher the level of flexibility, and vice versa.

3. Mobility in hip joint. Subject
tries to spread his legs as wide as possible: 1) to the sides and 2) forward
back with support on your hands (Fig. 15, 8). Level of mobility in dan
Nom joint is assessed by the distance from the floor to the pelvis (tailbone):
the shorter the distance, the higher the level of flexibility, and vice versa.

4. Mobility in the knee joints. The subject performs
squatting with arms or hands extended forward behind head
(Fig. 15, 10, I). Evidence of high mobility in these joints*
indicates a full squat. h

5. Mobility in the ankle joints(Fig. 15, 12, 13). Ie"
different parameters of movements in the joints should be measured, ref*]
to comply with standard testing conditions: 1) same
woven starting points body links; 2) the same (stay|
dartnaya) warm-up; 3) Repeated measurements of wire flexibility

at the same time, since these conditions somehow affect mobility in the joints.

Rice. 15. Test exercises(tests) to assess the level of development

flexibility

Passive flexibility is determined by the greatest amplitude that can be achieved due to external influences. It is determined by the greatest amplitude that can be achieved due to an external force, the magnitude of which must be the same for all measurements, otherwise it is impossible to obtain an object.

tive clothing of passive flexibility. The measurement of passive flexibility is suspended when the external force causes pain.

An informative indicator of the state of the joint and muscular system of the subject (in centimeters or angular degrees) is the difference between the values of active and passive flexibility. This difference is called active flexibility deficit.

7.6. Motor-coordination abilities and the basics of their education

In modern conditions, the volume of activities carried out in probabilistic and unexpected situations has increased significantly, which requires the manifestation of resourcefulness, speed of reaction, the ability to concentrate and switch attention, spatial, temporal, dynamic accuracy of movements and their biomechanical rationality. All these qualities or abilities in the theory of physical education are associated with the concept dexterity- a person’s ability to quickly, efficiently, expediently, i.e. most rationally, to master new motor actions, to successfully solve motor problems in changing conditions. Agility - complex complex motor quality, the level of development of which is determined by many factors. The most important are highly developed muscle sense and the so-called plasticity of cortical nervous processes. The degree of manifestation of the latter determines the urgency of the formation of coordination connections and the speed of transition from one set of attitudes and reactions to another. The basis of agility is coordination abilities.

Motor-coordination abilities are understood as the ability to quickly, accurately, expediently, economically and resourcefully, i.e. most perfectly, solve motor problems (especially complex ones and those that arise unexpectedly).

Combining a whole range of abilities related to the coordination of movements, they can to a certain extent be divided into three groups.

First group. Ability to accurately measure and regulate spatial, temporal and dynamic parameters of movements.

Second group. Ability to maintain static (posture) and dynamic balance.

Third group. Ability to perform motor actions without excessive muscle tension (stiffness).

Coordination abilities classified in the first group depend, in particular, on the “sense of space”, “sense of time*; neither* nor “muscular feeling”, i.e. feelings of effort*,

Coordination abilities belonging to the second group depend on the ability to maintain a stable body position, i.e. balance, which consists in the stability of the posture in static positions and its balancing during movements. Coordination abilities, which belong to the third group, can be divided into the management of tonic tension and coordination tension. The first is characterized by excessive tension in the muscles that maintain the posture. The second is expressed in stiffness, enslavement of movements associated with excessive activity muscle contractions, excessive inclusion of various muscle groups, in particular antagonistic muscles, by incomplete release of muscles from the contraction phase into the relaxation phase, which prevents the formation of perfect technique.

Manifestation coordination abilities depends on a number of factors, namely: 1) a person’s ability to accurately analyze movements; 2) the activity of analyzers and especially motor ones; 3) the complexity of the motor task; 4) the level of development of other physical abilities (speed abilities, dynamic strength, flexibility, etc. .d.); 5) courage and determination; 6) age; 7) general preparedness of the students (i.e., the stock of various, mainly variable motor skills), etc.

Coordination abilities, which are characterized by precision control of force, spatial and temporal parameters and are ensured by the complex interaction of central and peripheral motor units based on reverse afferentation (transmission of impulses from working centers to nerve centers), have pronounced age-related characteristics.

Thus, children 4-6 years old have a low level of coordination development and unstable coordination of symmetrical movements. Their motor skills are formed against the background of an excess of indicative, unnecessary motor reactions, and the ability to differentiate efforts is low.

At the age of 7-8 years, motor coordination is characterized by instability of speed parameters and rhythm.

From period II to 13-14 years, the accuracy of differentiation of muscle efforts increases, and the ability to reproduce a given tempo of movements improves. Adolescents aged 13-14 years are distinguished by a high ability to master complex motor coordination, which is due to the completion of the formation of a functional sensorimotor system, the achievement of the maximum level in the interaction of all analyzer systems and the completion of the formation of the basic mechanisms of voluntary movements.

At the age of 14-15 years, there is a slight decrease in spatial analysis and coordination of movements. In the period of 16-17 years, the improvement of motor coordination continues.

dynamics to the level of adults, and differentiation of muscle muscles. liya reaches the optimal level.

In the ontogenetic development of motor coordination, the child’s ability to develop new motor programs reaches its maximum at 11–12 years of age. This age period is defined by many authors as particularly amenable to targeted sports training. It has been noted that boys have a higher level of development of coordination abilities with age than girls.

Tasks of developing coordination abilities. At In the education of coordination abilities, two groups of tasks are solved: a) in terms of diversification and b) specifically aimed at their development.

The first group of these problems is predominantly solved V preschool age and basic physical education of students. The general level of development of coordination abilities achieved here creates broad prerequisites for subsequent improvement. V motor activity.

A particularly large role in this is given to physical education in secondary school. The school curriculum provides for the provision of a wide range of new motor skills and abilities and, on this basis, the development of coordination abilities in students, manifested in cyclic and acyclic locomotion, gymnastic exercises, throwing movements with a focus on range and accuracy, mobile, sports games.

Tasks to ensure further and special development coordination abilities are resolved in the process sports training and professional applied physical training. In the first case, the requirements for them are determined by the specifics of the chosen sport, in the second - by the chosen profession.

In sports where the subject of competition is the movement technique itself (sports and gymnastics, figure skating, diving, etc.), of paramount importance are the abilities to form new, increasingly complex forms of movements, as well as differentiate the amplitude and timing of movements by different parts of the body, muscle tension by different muscle groups.

The ability to quickly and expediently transform movements and forms of action during competitions is most required in sports games and martial arts, as well as in such sports as downhill skiing, mountain and water slalom, where obstacles are deliberately introduced into the action environment, which force one to instantly modify movements or switch from one precisely coordinated action to another.

In these sports, they strive to bring coordination abilities that meet the specifics of sports specialization to the highest possible degree of perfection.

The education of coordination abilities has a strictly specialized nature and in professional applied physical training(PPFGT)

Many existing and newly emerging types of practical professional activity in connection with scientific and technological progress do not require significant expenditure of muscle effort, but place increased demands on the central nervous system of a person, especially to the mechanisms of movement coordination, the functions of the motor, visual and other analyzers.

Inclusion of a person in complex system“man-machine” sets the necessary condition for rapid perception of the situation, processing of received information in a short period of time and very precise actions in terms of spatial, temporal and power parameters with a general lack of time. Based on this, the following tasks of the PPPP for the development of coordination abilities have been identified:

1) improving the ability to coordinate different movements
mi parts of the body (mostly asymmetrical and similar to
labor movements in professional activity);

2) development of coordination of movements of the non-dominant limb;

3) development of abilities to proportion movements in space
natural, time and power parameters.

Solving the problems of physical education for the targeted development of coordination abilities, primarily in classes with children (starting from preschool age), with schoolchildren and with other students leads to the fact that they:

Much faster and at a higher quality level
master various motor actions;

Constantly replenish their motor experience, which
then helps to cope more successfully with mastery tasks
more complex motor coordination
skills (sports, labor, etc.);

Acquire the ability to use their energy economically
physical resources in the process of motor activity;

Experience psychological feelings of joy
and satisfaction from mastering in perfect forms new and
various movements.

Flexibility test

The most important physical quality is flexibility. Since flexibility develops in childhood and adolescence, the main work on its formation should be planned for this period of approximately 11 - 14 years. When correct organized process Physical education in subsequent years will only need to maintain flexibility at the achieved level.

Unfortunately, little attention has been paid to the development of flexibility in school curriculum By physical culture. This quality is not reflected in the indicators either. physical development schoolchildren. But a non-flexible person looks like a lump. A flexible person learns various physical exercises faster and grasps the most complex labor operations more easily. Therefore, they propose to introduce a differentiated assessment of the development of flexibility in schoolchildren and present tests to determine it:

Shoulder flexibility test

1. Determine flexibility in the shoulder joints by twisting with a gymnastic stick in centimeters of grip width:

Girls

Rating “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 to determine flexibility in the spinal column

2. Check flexibility in the spine by bending forward in a sitting position with your legs apart on the floor:

Girls

“5” - chest touching the floor.

“4“ - touching the chin to the floor.

“3” – forehead touching the floor.

Boys

“5” - touching the chin to the floor.

“4” - forehead touching the floor.

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

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

Girls

“5” - arms vertical, legs straight.

“4” - shoulders above the ends of the fingers.

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

Boys

“5” - shoulders above the ends of the fingers.

“4” arms are inclined to the floor at an angle of 45°.

“3” - arms at an angle of 45°.

Hip flexibility test

4. Check mobility in the hip joints by performing splits. Students perform three splits: straight, left in front, right in front. The average score for three splits is given:

Girls

“5” - full contact with the floor.

“4” - touching the floor with your fingers with your torso vertical.

"3" - touch gymnastic bench.

Boys

5" - fingers touching the floor.

“4” - touching the gymnastic bench.

“3” - touching the gymnastic bench with your fingers with your torso vertical.

Rufier's test.

The Ruffier test allows you to evaluate your physical fitness with the help of simple calculations and even less difficult exercises. To carry out 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 write down all the data at once.

To begin with, we count the pulse at rest for 15 seconds (in the formula we substitute this value instead of P1). Then we do 30 squats in 30 seconds. After finishing the squats, immediately count your pulse for the same 15 seconds (in formula P2). 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 for calculating the Ruffier index:

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

index value physical condition

index< 0 - вы в отличной форме;

you are in very good shape;

you are in good shape;

you are in satisfactory shape;

you are in bad shape;

index > 14 - no good

If you haven’t exercised for a long time, but then decided to fill this gap, you need to check the flexibility of your body. So you can choose the one that is feasible for you this moment load, avoid injuries and sprains. After all, it is not enough to just be slim; it is important that your muscles are also in proper shape. This will keep your joints in good shape for a long time and allow you to lead a more active lifestyle. However, like everyone else physical exercise, such flexibility measurements need to be done correctly, let’s figure out how.

Hip and shoulder flexibility tests

Good stretching and plastic surgery is an excellent prevention of osteochondrosis and radiculitis. It will be especially useful for those who lead sedentary lifestyle life and spends a lot of time at the computer.

Flexibility shoulder joints. For this you will need an assistant. You need to: sit with your back to your partner, put your hands behind your head and clasp them in a lock. Tell your partner, with his knee against your back, to pull your elbows back. If you feel any discomfort, stop. What did you do? It’s good if your elbows pass the line of your shoulders, great if they form a right angle behind your back.

There is another way to check your shoulder joints. Lie down on a bench (preferably in training room) so that your shoulders hang down a little. Raise your arms and lower them straight behind your head.

If 2 palms “went” below the bench - good, if 2 elbows went down there - great, but if you reached the floor, just great and your stretching can be envied.

You can also “measure” the flexibility of the hip joints and muscle stretching on the bench. Lie down on a bench with your legs dangling. Pull one leg towards your chest and press firmly with your hands. In this case, the position of the body on the bench should be level. All main points are pressed to its surface. Now try to lower your other leg down. It should be as straight as possible.

If the leg only reached the level of the bench - good, fell below its level - great, reached the floor - an excellent stretch. The same must be done for the other leg.

Another hip flexibility test. Sit on a bench or mat. Stretch your legs. The back should be perfectly straight, and the legs too. Start leaning towards your leg, you don’t need to pull the toe, leave it in a position that is comfortable for you.

If you reached your heel with your fingers, good; if you were able to grab your foot, great. If at the same time you managed to lie on your leg, this is an excellent result. Do the same in the other direction.

Take a stick so long that when you grab it, your hands are wider than your shoulders. Lift them above your head and move them a little further back than your shoulder line. Retract your shoulder blades as much as possible until there is slight discomfort. Fix your hands and try not to move them. Start doing a squat.

If you have an incomplete squat and the stick does not budge, unpleasant sensations appear in the hip joint - good result. If you get a full squat and have discomfort in the lumbar region, great. If at full squat You do not experience any discomfort - your preparation is beyond praise.

Ankle flexibility test

To test the capabilities of the lower leg and hamstrings you need to:

Get into a push-up position;
Place your palms and toes on the floor;
Start moving your arms and legs towards each other;

If your toes and palms meet with straight legs, the result is excellent; if you could not do this, then you need to work on these zones.

Gluteal stretch test

If your gluteal muscles not stretched enough, then when physical exercise You will be unnecessarily straining your back muscles, which can lead to discomfort in this area, the site warns. . So;

Sitting on the floor, spread your legs with your knees bent;
Start leaning towards one leg and lower the other knee to the floor, do not bring your legs together;
Hands should be with outside the legs you lean towards;
Now lower your body as far as possible;

If you were unable to touch the floor with your knee or were unable to bend your body deeply enough, you need to work the gluteal muscle area.

Hardware measurement methods are:

1) mechanical (using a goniometer);

2) mechanoelectric (using an electrogoniometer);

3) optical;

4) radiographic.

For particularly accurate measurements of joint mobility, electrogoniometric, optical and radiographic methods are used. Electrogoniometers allow you to obtain a graphic image of flexibility and monitor changes in joint angles in various phases of movement. Optical methods for assessing flexibility are based on the use of photo, film and video equipment. The X-ray method allows you to determine the theoretically permissible range of motion, which is calculated based on X-ray analysis of the structure of the joint. In physical education, the most accessible and widespread method of measuring flexibility is using a mechanical goniometer - a goniometer, to one of the legs of which a protractor is attached. The legs of the goniometer are attached to the longitudinal axes of the segments that make up a particular joint. When performing flexion, extension or rotation, determine the angle between the axes of the joint segments .

The main pedagogical tests for assessing the mobility of various joints are the simplest control exercises:

1. Mobility in the shoulder joint. The subject, holding the ends gymnastic stick(ropes), twists straight arms backwards (Fig. 1, 1). The mobility of the shoulder joint is assessed by the distance between the hands when twisting: the smaller the distance, the higher the flexibility of this joint, and vice versa (Fig. 1, 2). Besides,
the smallest distance between the hands is compared with the width of the subject’s shoulder girdle. Active abduction of straight arms upward from a position lying on the chest, arms forward. The greatest distance from the floor to the fingertips is measured (Fig. 1, 5).

2. Mobility of the spinal column. Determined by the degree of forward tilt of the body (Fig. 1, 3, 4, b). The subject, standing 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 based on the distance in centimeters from the zero mark to the third finger of the hand. If the fingers do not reach the zero mark, then the measured distance is indicated by a minus sign (—), and if they fall below the zero mark, by a plus sign (+).

"Bridge" (Fig. 1, 7). The result (in cm) is measured from the heels to the fingertips of the subject. The shorter the distance, the higher the level of flexibility, and vice versa.

3. Mobility in the hip joint. The subject strives to spread his legs as wide as possible: 1) to the sides and 2) back and forth, leaning on his hands (Fig. 1, 8). The level of mobility in a given joint is assessed by the distance from the floor to the pelvis (tailbone): the shorter the distance, the higher the level of flexibility, and vice versa.

4. Mobility in the knee joints. The subject performs a squat with his arms extended forward or his arms behind his head (Fig. 1, 10, 11). High mobility in these joints is evidenced by a full squat.

5. Mobility in the ankle joints(Fig. 15, 12, UD). Various parameters of movements in the joints should be measured based on compliance with standard testing conditions: 1) the same initial positions of the body links; 2) the same (standard) warm-up; 3) repeat flexibility measurements to be carried out at the same time, since these conditions one way or another affect mobility in the joints.

Rice. 1. Control exercises (tests) to assess the level of flexibility development

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

Spine.

First, check the flexibility of the spine. The test we propose will allow you to determine how completely mobile the joints of the spinal column are. Stand up straight, lean forward and try to touch the floor with your legs straight. 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 a wall and make a pencil mark at shoulder level. Now move 1-2 steps away from the wall, lift left hand and try to reach the mark you put on the wall.

Lateral flexibility.

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

Shoulder joints.

To determine the flexibility of your shoulder joints, you need to stand straight and spread your legs slightly. 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 and bend it behind your back. If you were able to effortlessly pass an object from one hand to the other, then you have good flexibility in your shoulder joints.

The second test to determine the plasticity of the shoulder joints. Raise your arm vertically, bend it at the elbow and place it behind your head. With your other hand, grab the elbow joint from above and try to move your elbow behind your head. Change hand.

Elbow joint.

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

Hip joints.

Lie down on the bench with your pelvis on the edge and your legs hanging off the bench. Now try to bend one leg at the knees. Using your hands, pull it towards you and press it to your chest. Try to straighten your other leg first, and then lower it. Make sure that your leg is always straight. If the heel of your straight leg touches the floor, then you have 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 extended in front of you. Your task is to lean forward and grab the heels of your feet with your hands.

If you passed all these flexibility tests with ease, then congratulations, you are flexible, and your body is full of strength and energy. If something doesn’t work out for you, then work on yourself, do stretching exercises at home. At any age, it’s not too late to start working on your body and improve your results every day!