What is the sit and reach flexibility test?
The Sit and reach test is one of the linear flexibility tests which helps to measure the extensibility of the hamstrings and lower back. It was initially described by Wells and Dillon in 1952 and is probably the mostly used flexibility test.
How do you measure sit and reach flexibility?
Place the ruler on the ground between your legs or on the top of the step. Place one hand on top of the other, then reach slowly forward. At the point of your greatest reach, hold for a couple of seconds, and measure how far you have reached.
What are the exercises of flexibility?
Because stretching may aggravate an existing injury, if you’re injured, you should consult an athletic trainer or physical therapist about an appropriate flexibility program.
- Forward Lunges.
- Side Lunges.
- Cross-Over.
- Standing Quad Stretch.
- Seat Straddle Lotus.
- Seat Side Straddle.
- Seat Stretch.
- Knees to Chest.
How can I test my flexibility at home?
Place your left arm behind your back with your palm facing out and your fingers upward. Reach up as far as possible and try to touch your other hand. Have someone measure the distance between the ends of your middle fingers. If they don’t meet, record the length of the gap as a negative number.
What is the average flexibility?
The sit and reach test is the most common of all flexibility tests….Sit and Reach Test.
| Fitness category | Males | Females |
|---|---|---|
| Excellent | >46.5cm | >45.5cm |
| Good | 46.5 – 38.0 | 45.5 – 38.0 |
| Average | 37.5 – 27.0 | 37.5 – 29.0 |
| Below Average | 26.5 – 17.0 | 28.5 – 20.0 |
What is the test for flexibility?
sit and reach test
The sit and reach test is the most common flexibility test. It measures the flexibility of the lower back and hamstrings. It requires a box about 30cm (12 inches) high and a meter rule: Sit on the floor with your back and head against a wall.
How do you solve a 3 minute step test?
Here’s the full procedure:
- Start by setting the metronome to 96 beats per minute.
- Once set, start your timer and begin stepping on and off the step to the metronome beat for 3 minutes.
- When the timer clocks 3 minutes, stop the routine and sit while maintaining an upright posture.