Transcript of Modified Bass Test of Dynamic Balance

Components of Fitness

Purpose
to measure dynamic balance

Static balance: the ability to maintain equilibrium while stationary

Dynamic balance: the ability to maintain equilibrium while in motion
or to move the body or parts of the body from one point to anaother
and maintain equilibrium
Muscles Groups Being Worked
Transversus and Rectus abdominus
External and Internal Oblique
Psoas Major/Illiacus & Erector Spinae
Hamstrings, Quadriceps, and Gastrocnemius
Energy Systems
Glycolysis

This system can be trained using fast intervals lasting 30 seconds to

2 minutes
Equipment
adequate floor space - preferably a flat, non-slip surface
sticky tape for marking the floor (or chalk for the cement)
measuring tape
stopwatch
calculator
Hip
Knee
Modified Bass Test of Dynamic Balance
Balance: the ability of an individual to maintain equilibrium
Gross Motor Coordination: the ability of an individual to perform a
motor skill with good technique, rhythm, and accuracy
Joints being used
Set-Up & Procedure
To set-up:
place the 1 in. tape squares in a course similar
to the picture on the side
Procedure:
the subject is required to jump from square to square, in a numbered
sequence, using only one leg
hold a static position for 5 seconds on each square
hands should remain on the hips at all times
when landing, the subject must remain facing
forward, but is able to look around before jumping to the next
square.
the instructor should count out 5 seconds for each square
Scoring and Results
- scoring is recorded as success or fail
- 2 types of errors:
landing errors: occurs if the subject's foot is not facing forward, if
he/she stumbles on the landing, or if the subject takes their hands
off their hips
balance error: occurs if the subject takes the hands off the hips or if
the non testing leg touches down, touches the opposite leg, or
moves into excessive flexion, extension, or abduction

Scoring and Results Cont.

10 points are given for each five-second (square) in which there was
a landing error
3 points are given for each period in which there was a balance error

Calculate the average of the two scores

Repeat test two times
Norms
Workout for an Untrained Individual
Frequency: 4 days per week
Type: Strength (untrained)
Sets: 3 - 4
Reps: 10 - 12
Intensity: 60%
Warm Up
Treadmill: 10 mins, slight incline, brisk walk - slight jog
squats: 8 reps, 2 sets, body weight
side lunges: 8 reps (4 each leg), 2 sets, body weight

Exercises
Barbell Squats
Walking Lunges with dumbbells
Squats on bosu ball
Pistol Squats
Swiss Ball Crunch
Side Bridge
Rest Period: 1-2 minutes
Cool Down
Treadmill: 5 minutes, no incline, brisk walk
Static stretching
Workout for a Trained Individual
Frequency: 3 - 6 days per week
Type: Strength (trained)
Sets: 4 - 7
Reps: 1 - 5
Intensity: 80 - 100%
Warm Up
Treadmill: 10 mins, slight incline, jog - sprint
squats: 8 reps, 2 sets, light weight (40% 1RM)
side lunges: 8 reps (4 each leg), 2 sets, ankle resistance band

Cool Down
Treadmill: 5 minutes, no incline, brisk walk
Static stretching
Exercises
Barbell Squats
Walking Lunges with dumbbells
Squats on bosu ball
Pistol Squats
Swiss Ball Crunch
Side Bridge
Rest Period: 2 - 6 minutes
*Focus on FORM*

Multiple Single-Leg Hop-

Stabilization Test (MSLHST)
The Multiple Single-Leg Hop-Stabilization Test
(MSLHST) is a dynamic and static balance test used to
examine the balance capabilities of an athlete, one leg
at a time. The test was designed for the sporting
population and based on the similar BASS balance Test.
The test involves performing dynamic forward and
diagonal one-legged jumps while statically maintaining
landing positions.
◦ purpose: to measure whole body dynamic and static
balance
◦ equipment required: A flat, smooth, non-slip
surface, measuring tape, marking tape,
metronome. The markers are set out as illustrated.
The distances between the markers are calculated
based on the subject's standing height. The
longest jumping distance (y), is set at 45% of the
subject's body height measured in shoes. The
sideways and forward jumps (x) are of equal
distance, calculated as listed (based on
Pythagorean Theorem).
◦ procedure: The subject starts by standing on one
foot on the start marker, looking straight ahead.
Both hands are rested on the hips and stay there
for the duration of the test. A metronome gives an
audio cue every second to assist with the timing.
When instructed, the subject hops to the next
marker, and land covering the marker with the
foot entirely. Eyes should be looking straight
ahead while maintaining the position for five
seconds before advancing to the next marker. The
test continues following the numbered order of the
markers as depicted in the figure. Repeat the test
for the other leg.
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◦ scoring: Assessors use the Balance Error Scoring
System (BESS), as described in the grid below.
 Any errors during any of the jumps are recorded
using the marking grid. Landing errors can be up
to 3 points per landing, and balance errors up to
10 points per landing. For the 10 marker jumps,
there is a possible maximum of 130 error points. A
lower total scores indicates better balance.
Type of Error Operational Definition of Error
Landing Error Not covering tape mark
Stumbling on landing
Foot not facing forward with 10° inversion or eversion allowed
Hands off hips
Balance Error Touching down with non-supporting limb
Non-supporting limb touching supporting limb
Non-supporting limb moving into excessive (>30°) flexion, extension or abduction
Hands off hips
◦ target population: this test was designed
specifically for the clinical assessment of the
balance of athletes
◦ comments: The normal foot preference should be
noted, to aid in the interpretation of the test.
further reading: Emery, C. A. (2003): Is there a
clinical standing balance measurement appropriate for
use in sports medicine? A review of the literature. In
Journal of Science and Medicine in Sport 6 (4), pp.
492–504.