Trunk rotation is a movement that involves the thoracic and lumbar vertebrae and surrounding muscles including: External oblique, side abs that help rotate the trunk. Rectus abdominis, flexes the torso and spine. Lumbar multifidus, helps stabilize the spine. Internal oblique, helps rotate and turn the trunk.
Neck, back and core muscle exercises
- The plank for trunk stability.
- Lifting the head when lying.
- Sitting up from a pile of cushions.
- Sit backs.
- Sit-ups with legs straight.
- Sit-ups with knees bent.
- Kicking a big ball when lying on the back.
- Back extension lying on the tummy.
Sit and Reach Test Norms
| cm | inches |
|---|
| excellent | +17 to +27 | +6.5 to +10.5 |
| good | +6 to +16 | +2.5 to +6.0 |
| average | 0 to +5 | 0 to +2.0 |
| fair | -8 to -1 | -3.0 to -0.5 |
The sit and reach test is a common measure of flexibility, and specifically measures the flexibility of the lower back and hamstring muscles. This test is important as because tightness in this area is implicated in lumbar lordosis, forward pelvic tilt and lower back pain.
Sit-and-Reach Assessment InstructionsThe back saver test measures the flexibility of left and right legs separately and avoids the hyper-extension of both knees. To perform the back-saver sit-and-reach test, remove your shoes and fully extend one leg, placing the sole of your foot flat against the tester.
Show Transcript and now we're them starting the shoulder stretch this is where you're going to train your flexibility and your upper shoulders you'll take one hand up in the air bring it back behind your back the other handle reach up underneath you looking to touch fingers and begin this is the left shoulder stretch
Objective is to complete as many 90 degree push-ups as possible at a rhythmic pace. Students begin in the up position and follow the cadence while they complete the push-ups.
The 5 components that make up total fitness are:
- Cardiovascular Endurance.
- Muscular Strength.
- Muscular endurance.
- Flexibility.
- Body Composition.
Standards established by The Cooper Institute that represent levels of fitness that offer some degree of protection against diseases that can result from sedentary living. These standards are organized by gender and age.
These muscles are located underneath the erector spinae, occupying the space between the spinous and transverse processes of the spine.
The use of three zones allows clear indicators of risk (Needs Improvement-Health Risk) and clear indicators of good fitness and low risk(Healthy Fitness Zone). Both body composition and aerobic capacity have particularly important influences on health, but the effects are generally considered to be independent.
In the United States, the shoulder stretch (sometimes called the zipper), trunk lift (assesses both flexibility and muscle fitness), and sit-and-reach (assesses low-back and hamstring flexibility) have been used, as have modifications of these tests.
Shoulder flexibility testing: Sometimes called the zipper test, shoulder flexibility testing evaluates the flexibility and mobility of your shoulder joint. Use one hand to reach behind your neck, between your shoulders, while reaching behind your back, toward your shoulders, with the other.
Historically, a measure of upper body strength and endurance has been included in fitness test batteries that are typically administered in the school setting. Pull-ups, or some modified form of pull-ups, have been the most popular test item used for the measurement of upper body strength and endurance.
(FITNESSGRAM, 1999) Push-up Test: The push-up to an elbow angle of 90 degrees is the recommended test for upper body strength and endurance. The PACER test CD contains a recorded cadence of 20 push-ups per minute (1 push-up every 3 seconds).
The FITNESSGRAM fitness test battery evaluates five different parts of health-related fitness, including aerobic capacity, muscular strength, muscular endurance, flexibility, and body composition. Parents play an important role in shaping children's physical activity and dietary habits.
Muscular-strength tests, which measure the maximum amount of force you can produce in a specified number of repetitions, is the other muscular fitness assessment.
Here are the 5 components of fitness and how to measure them.
- Body Composition. Shutterstock. Body composition measurement helps you understand how much fat and muscle mass are present in your body.
- Flexibility. Shutterstock.
- Cardiovascular Fitness. Shutterstock.
- Muscle Strength. Shutterstock.
- Muscle Endurance. Shutterstock.
FitnessGram Assessment
- Aerobic Capacity. Aerobic capacity is evaluated using estimates of VO² max (also known as maximal oxygen uptake).
- Body Composition. Body composition describes what part of total body weight is fat, and what part is fat free.
- Flexibility.
- Muscular Strength.
- Muscular Endurance.
Body mass index (calculated from height and weight)
Muscular strength and endurance, and flexibility:
- Curl Up — Abdominal strength and endurance test.
- Trunk Lift — Trunk extensor strength, flexibility and endurance.
- Push Up — Upper body strength and endurance (alternates = modified pull-up and flexed arm hang)
