4 : All about Coordination,:Coordination

Test,:Exercises that

improve Coordination

Sabigan ᴥ Lomugdang ᴥ Peña ᴥ Ricafrente ᴥ Valenciano ᴥ Caraang ᴥ Edquila ᴥ Jumalon ᴥ

Group 4 (BS Applied Physics)

Being coordinated is vital in all sports, for example hand-eye

coordination in racket sports and

the co-ordination to use the opposite arm

and leg when sprinting.

“Coordination is the ability to use the

body parts and senses together to produce smooth efficient

movements.”

Someone who appears to be well coordinated may also be displaying good timing. It is also a difficult

skill to teach, rather it is something that is

achieved through proper development throughout early life development.

“Coordination is a complex skill that

requires good levels of other fitness components such as balance, strength

and agility.”

EXERCISES THAT CANIMPROVE COORDINATION

I. HOPSCOTCH This adult version of "hopscotch" has you performing the same hop

on one foot, split, hop on the opposite foot, split, movement,

but this time you're holding your arms overhead. You want to keep your torso tight throughout. Spot a line or "marker" on your lawn or in the park and hopscotch to the end, turn around and hopscotch back for one repetition. Do this

three times for one set.

II. LINE HOPSHere is where you'll be zoning in

on your agility and speed. By hopping as fast as you can with both feet across a line (you can

even choose a small twig as your marker) and back for 30 seconds,

you begin building muscle responsiveness, stamina and

coordination -- all at once! I love this exercise because you can

pace yourself while doing it and it's a great alternative to other types of cardio, like running.

III. POOJA'S SHUTTLE SHUFFLES

In this exercise, you're shuffle jogging sideways!

Start at the beginning mark, touch the starting

point with your near hand and begin to shuffle to your end point, making sure to keep your body

low to the ground as your feet shuffle below. When you reach your marker, touch it again and shuffle back to the starting point -- that's one repetition.

COORDINATION TEST

I. ALTERNATE HAND WALL TOSS TEST • purpose: to measure hand-eye coordination• equipment required: tennis ball or baseball, smooth and solid wall, marking tape, stopwatch (optional)• procedure: A mark is placed a certain distance from the

wall (e.g. 2 meters, 3 feet). The person stands behind the line and facing the wall. The ball is thrown from one hand in an underarm action against the wall, and attempted to be caught with the opposite hand. The ball is then thrown back against the wall and caught with the initial hand. The test can continue for a nominated number of attempts or for a set time period (e.g. 30 seconds). By adding the constraint of a set time period, you also add the factor of working under pressure.

I. ALTERNATE HAND WALL TOSS TEST

• scoring: This table lists general ratings for the Wall Toss Test, based on the score of the number of successful catches in a 30 second period.

Rating Score (in 30

seconds)

Excellent > 35Good 30 - 35Average 20- 29Fair 15 - 19Poor < 15

II. Block Transfer Test “The Block Transfer is a manual dexterity test or

coordination test of fine motor abilities. This test is part of the protocol for the Groningen Fitness Test for the Elderly, and is derived from the Minnesota Rate of

Manipulation Test (American Guidance Service, 1969).”

• purpose: to measure manual dexterity • equipment required: two boards (56.5 x 23 x 2.4 cm), each

punctuated with 40 holes (diameter 4 cm, depth 1.1 cm), and 40 blocks (diameter 3.5 cm, height 2.2 cm).

• procedure: The participant begins by sitting at a table with the two boards in front of them. Timing begins when the participant starts to move the 40 blocks from the first board to the second board, which is linked to the first board and farther away. The blocks must be moved in a prescribed sequence as quickly as possible using the preferred hand. The participant should practice with five blocks prior to the trial.

• scoring: the time (in seconds) to complete the task is recorded

•purpose: to measure manual dexterity •equipment required: two boards (56.5 x 23 x 2.4 cm), each punctuated with 40 holes (diameter 4 cm, depth 1.1 cm), and 40 blocks (diameter 3.5 cm, height 2.2 cm). •procedure: The participant begins by sitting at a table with the two boards in front of them. Timing begins when the participant starts to move the 40 blocks from the first board to the second board, which is linked to the first board and farther away. The blocks must be moved in a prescribed sequence as quickly as possible using the preferred hand. The participant should practice with five blocks prior to the trial. •scoring: the time (in seconds) to complete the task is recorded

III. Minnesota Rate of Manipulation Test / Manual Dexterity Test

The Minnesota Rate of Manipulation Test or Minnesota Manual Dexterity Test is a series of

tests of eye hand coordination and motor abilities. The test package is commonly used in the

evaluation of occupational fitness, disability evaluation and in rehabilitation.

• purpose: measures the speed of gross arm and hand movements during rapid eye-hand coordination tasks.

• equipment required: The testing kit that has to be purchased includes 2 folding boards, and 60 blocks. The wooden folding frame is 3 foot long, with 60 holes in four horizontal rows for placing the blocks.

•purpose: to measure manual dexterity •equipment required: two boards (56.5 x 23 x 2.4 cm), each punctuated with 40 holes (diameter 4 cm, depth 1.1 cm), and 40 blocks (diameter 3.5 cm, height 2.2 cm). •procedure: The participant begins by sitting at a table with the two boards in front of them. Timing begins when the participant starts to move the 40 blocks from the first board to the second board, which is linked to the first board and farther away. The blocks must be moved in a prescribed sequence as quickly as possible using the preferred hand. The participant should practice with five blocks prior to the trial. •scoring: the time (in seconds) to complete the task is recorded

III. Minnesota Rate of Manipulation Test / Manual Dexterity Test

• procedure: The complete test consists of a battery of five sub-tests: Placing, Turning, Displacing, One-Hand Turning and Placing and Two-Hand Turning and Placing. The tests are performed while standing. Each test is started with a practice trial, and then each test tested 3-5 times. Both hands can be tested and compared.

•purpose: to measure manual dexterity •equipment required: two boards (56.5 x 23 x 2.4 cm), each punctuated with 40 holes (diameter 4 cm, depth 1.1 cm), and 40 blocks (diameter 3.5 cm, height 2.2 cm). •procedure: The participant begins by sitting at a table with the two boards in front of them. Timing begins when the participant starts to move the 40 blocks from the first board to the second board, which is linked to the first board and farther away. The blocks must be moved in a prescribed sequence as quickly as possible using the preferred hand. The participant should practice with five blocks prior to the trial. •scoring: the time (in seconds) to complete the task is recorded

FIN.