TVF&R’s 2009 Fitness Challenge
Increasing Your Flexibility: Instructions
Few would argue against the fact that flexibility is a critical component of fitness and a key factor in achieving peak physical performance. However, flexibility is often overlooked or misused. Research
suggests that flexibility training contributes to enhanced muscular
relaxation, improved range of motion within joints, improved muscular balance, enhanced speed of movement, reduced injury occurrence, and improved performance of certain sport-related and occupational activities.
Flexibility is the range of motion within a joint along the various
planes of motion. Flexibility is joint specific; this means that a person
may have excellent range of motion in one joint and be limited in
another. Poor flexibility in the back, shoulders, and hips may lead to
joint stiffness, poor posture, movement limitations, and a higher risk
for injury to muscles, tendons, and ligaments. Here’s the good
news...anyone, regardless of age, can improve their flexibility.
There are two basic types of flexibility; static and dynamic. Static flexibility training (pull/reach and hold) is best utilized after a brief warm up or when cooling down from activity or competition. Dynamic flexibility involves movement through a full range of motion with an emphasis on maintaining both speed and force. Dynamic flexibility is
the preferred method to warm-up prior to activity or competition.
What’s the Challenge?
The object of this challenge is to increase your level of flexibility through education and practice. To complete this
challenge, your goal is to increase your flexibility by 50%. Prior to the start of the challenge, you will be asked
to conduct a flexibility self-assessment. The only equipment needed is a tape measure and a partner. Details of
the self-assessment is described on the next page.
I’m not sure what to do...will I be provided workouts/examples?
Each week you will receive workouts that focus on the different types of flexibility (static vs. dynamic) as well exercises tailored to specific areas of the body (upper body, core, lower body).
How long do I have to complete this challenge?
Self-Assessment week will run from January 5th thru January 11th. The challenge starts on January 12th and
runs 7-weeks until February 28th.
How do I sign up for the challenge and report my progress?
The sign in list will can be found on the Wellness web page (under Lists, titled “Fitness Challenge”): CLICK HERE.
TO SIGN UP: click “New” and type your “Name” and “Pre-Challenge Score”. You do not have to post your pre or
post challenge score. However, this information will have to be sent via e-mail after the challenge.
TO EDIT INFORMATION: after you’ve added your name, you can go back to the Wellness SharePoint site and
edit information by clicking on your name, then click “Edit Item”. Change or add data and click “OK”.
Incentives
Top station prize: The station with the greatest combined increase in flexibility will receive the TRX Suspension
Trainer system. CLICK HERE FOR VIDEO (minimum 50% station participation).
Individual awards: Incentives will be rewarded at the discretion of the Wellness Committee and will consist of
flexibility-related items such as foam rollers, massage sticks, therapy balls, stability balls, stretching straps, and
Yoga and Pilates equipment.
TVF&R’s 2009 Fitness Challenge
Increasing Your Flexibility: Self-Assessment
Equipment Needed: Ruler or tape measure and a partner. Perform in a slow and controlled manner.
Shoulder Flexibility Test: Stand upright with your right arm straight up towards the ceiling. Bend
your right elbow so your hand hangs behind your head. Rest your palm between your shoulder blades
and point your fingers toward the floor. Reach around behind you with your left arm so your palm is
facing away from your body. Your goal is to touch the fingers of both hands together. Measure the
distance between your fingertips. If your fingers touch, submit a score of zero. If you can overlap your
fingers, submit a negative score the distance they overlap (cm). Reverse the procedure and repeat
with the opposite shoulder.
PRE:
Shoulder Flexibility Score: Right shoulder ____cm + Left shoulder ____cm = Total ____cm
POST: Shoulder Flexibility Score: Right shoulder ____cm + Left shoulder ____cm = Total ____cm
Between Fingertips
Trunk Rotation Test: Mark or locate a vertical line on the wall. Stand with your
back to the wall directly in front of the line, with your feet shoulder width apart. You
should be about an arms length away from the wall, though you may need to adjust
the distance from the wall once you start the test. With your palms together, extend
your arms out directly in front of you, parallel to the floor. Slowly twist your trunk to
the right and touch the wall behind you with your fingertips, keeping your arms extended and parallel to the floor. You are allowed to turn your shoulders, hips and
knees as long as your feet do not move. Mark the position where your fingertips
touched the wall, and measure the distance to/from the center line. A point touched
before the center line is a positive score and a point touched after the center line is
a negative score. Repeat to the left side with your feet in the same position.
PRE:
Trunk Rotation Score: Right ____cm + Left ____cm = Total ____cm
POST: Trunk Rotation Score: Right ____cm + Left ____cm = Total ____cm
Black dashed line denotes center line on wall.
Groin Flexibility Test: Sit on the floor with your knees bent, and the
soles of your feet together. Let your knees drop towards the floor as far
as possible (without pushing them down with your elbows). Hold onto
your ankles with both hands, and pull your feet as close to your body as
possible. (1) Measure the distance from your heels to your groin. (2) In
addition, measure the distance from your right and left knee(s) to the
floor.
Knee(s) to Floor
PRE:
Heels to Groin
Groin Flexibility Score: Heel/Groin ____cm + R Knee/Floor ____cm + L Knee/Floor ____cm = Total ____cm
POST: Groin Flexibility Score: Heel/Groin ____cm + R Knee/Floor ____cm + L Knee/Floor ____cm = Total ____cm
Hamstring Flexibility Test: Stand with your feet shoulder-width apart. Slowly
bend at the hips and reach toward the floor keeping your knees in a locked position. Do not bounce or perform jerky movements; the motion should be slow
and controlled. Measure the distance between the bottom of your fingertips and
the floor. If you can touch the floor, you will need to measure yourself from an
elevated position. Stand on a box or bench greater than 8 inches off the floor.
Follow the same directions as stated previously and denote a negative score.
PRE:
Hamstring Flexibility Score: Total ____cm
POST: Hamstring Flexibility Score: Total ____cm
PRE: TOTAL SCORE OF ALL ASSESSMENTS: Sum of Total ______cm
POST: TOTAL SCORE OF ALL ASSESSMENTS: Sum of Total ______cm
From Floor
% Difference: ______
From Elevated
Date: _________
Date: _________