Sit and reach

This simple test is designed to measure the flexibility of your hamstrings and lower back. The sit and reach test has long been used as a test to represent a person's flexibility, though actual flexibility may differ around the body. If you have completed the home tests in order, you will be well warmed up by the time you are up to the sit and reach test. Otherwise, go for a jog and do some stretching see warm up for testing. Remove your shoes and sit on a flat surface, legs extended in front of the body, toes pointing up and feet slightly apart, with the soles of the feet against the base of the step if there is no step, just any flat surface will do.

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.

If you have trouble straightening you legs, get a friend to help by holding the knees down flush with the ground. See also video demonstrations of the Sit and Reach Test.

ACSM Sit and Reach Test

Mark or take note of your best score, take a measure in cm or inches beyond the base of your foot, or you did not reach your toes, measure how far before the feet you were a negative measurement score. Compare your results to the table below. Remember, these scores are based on doing the tests as described, and may not be accurate if the test is modified at all. Don't worry too much about how you rate - just try and improve your own score.

sit and reach

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sit and reach

Search This Site. Testing Extra We have over fitness tests listed, so it's not easy to choose the best one to use.Lorem ipsum dolor sit amet, consectetur adipiscing elit. Morbi consectetur ante vel augue egestas ac accumsan nunc sollicitudin.

Fusce gravida vehicula neque, vitae fringilla ante aliquet in. Sit and Reach offers K Schools the ability to track students progress using any of the required Presidential Fitness activities. This web based solution makes it easy for all School Administrators and Physical Education teachers to track students fitness.

Sit & Reach Test

The software will help school officials to empower each student to maximize their potential. Sit and Reach offers unlimited tracking conditions and targets for students attending or enrolled in you School District. Administrators or Physical Education teachers can track Pull Ups, 8 Minute Run or any physical activity they wish to track. School Districts can keep a record of how the student tested out on certain metrics to meet Presidential Fitness criteria. Nulla at lobortis mauris. Vestibulum ante ipsum primis in faucibus orci luctus et ultrices posuere cubilia Curae.

Vestibulum ante ipsum primis in faucibus orci luctus et ultrices posuere cubilia Curae; Donec mi nisl, sollicitudin eget hendrerit eu, molestie in odio. Suspendisse quis orci vitae purus scelerisque porttitor sollicitudin porttitor sem. All rights reserved. TEST Lorem ipsum dolor sit amet. Lorem ipsum dolor sit amet. Home Features Services. Welcome Sit and Reach offers K Schools the ability to track students progress using any of the required Presidential Fitness activities.The sit and reach is a fitness test that measures the flexibility of your hamstrings, lower back and glutes.

To perform the test, sit on the floor with your legs extended out in front of you and your feet against the edge of a sit-and-reach box. With arms extended out in front of you, slowly bend forward at the waist and use your fingers to press the tab atop the box as far forward as possible.

To improve the sit-and-reach test, participate in a static flexibility program that specifically targets the hamstrings, lower back and glutes. To significantly improve your flexibility, participate in a hamstring and glute stretching program one to two times per day.

According to Mayo Clinic, your stretching sessions are more effective if your muscles are warm. Complete a five- to minute warm-up period that consists of walking, biking or jumping rope, which will get your blood flowing and increase temperature.

sit and reach

Hold each stretch for 30 seconds. Do not jerk or bounce in an attempt to stretch further. When you jerk, you initiate the muscle reflex, which in an attempt to protect your muscles from injury prevents you from overstretching a muscle. Jerking is not only an ineffective technique for improving flexibility, it can result in muscle strains. To target your hamstrings and glutes, incorporate seated hamstring stretches into your routine. Sit on the floor with both legs fully extended out in front of you.

Flex your ankles by pulling your toes up toward your shins. While keeping your knees straight, bend forward at the waist and reach your hands toward your feet. To address each hamstring independently, perform single-leg seated hamstring stretches. Keep one leg extended and bend the knee of the other leg, tucking your foot into the inside of your thigh.

Keep your shoulders square to the foot of your extended leg and bend forward. Switch legs. For a more intense hamstring and glute stretch, use a band or rope to increase the tension. Lie on your back with one leg extended on the floor. Loop the band around your other foot and extend that leg up toward the ceiling. Hold the ends of the band with each of your hands. Keep your knee straight and lift up your leg as high as possible. Pull on the bands to increase the stretch.

Hold that level of tension throughout the 20 to 30 seconds, and then switch legs. To perform a stretch using proprioceptive neuromuscular facilitation, or PNF, you will need a partner.

PNF involves contracting your hamstrings just prior to performing the stretch. Lie on your back with one leg extended on the floor and the other leg extended up toward the ceiling. Have your partner kneel just behind your leg and hold it firmly. Push against them for 10 seconds. Immediately relax and have your partner push your straight leg toward your chest to perform the stretch. Kim Nunley has been screenwriting and working as an online health and fitness writer since Prior to writing full-time, she worked as a strength coach, athletic coach and college instructor.Testing and measurement are the means of collecting information upon which subsequent performance evaluations and decisions are made.

In the analysis, we need to bear in mind the factors that may influence the results. The objective of this test is to monitor the development of the athlete's lower back and hamstring flexibility.

The following table is for 16 to year-olds Davis et al. For an evaluation of the athlete's performance, select the gender, enter the best distance and then select the 'Calculate' button.

Analysis of the test result is by comparing it with the athlete's previous results for this test. It is expected that, with appropriate training between each test, the analysis would indicate an improvement in the athlete's flexibility.

This test is suitable for active individuals but not for those where the test would be contraindicated. Test reliability refers to the degree to which a test is consistent and stable in measuring what it is intended to measure. Reliability will depend upon how strict the test is conducted and the individual's level of motivation to perform the test. The following link provides a variety of factors that may influence the results and therefore, test reliability.

Test validity refers to the degree to which the test measures what it claims to measure and the extent to which inferences, conclusions, and decisions based on test scores are appropriate and meaningful. This test provides a means to monitor the effect of training on the athlete's physical development. The athlete warms up for 10 minutes and then removes their shoes The assistant secures the ruler to the box top with the tape so that the front edge of the box lines up with the 15cm 6 inches mark on the ruler and the zero end of the ruler points towards the athlete The athlete sits on the floor with their legs fully extended with the bottom of their bare feet against the box The athlete places one hand on top of the other, slowly bends forward and reaches along the top of the ruler as far as possible holding the stretch for two seconds The assistant records the distance reached by the athlete's fingertips cm The athlete performs the test three times The assistant calculates and records the average of the three distances and uses this value to assess the athlete's performance.

London: Harcourt Publishers. Research Quarterly. Objective The objective of this test is to monitor the development of the athlete's lower back and hamstring flexibility. Required Resources To conduct this test, you will require: Box Metre Ruler Tape Assistant How to conduct the test The Sit and Reach Test is conducted as follows: The athlete warms up for 10 minutes and then removes their shoes The assistant secures the ruler to the box top with the tape so that the front edge of the box lines up with the 15cm 6 inches mark on the ruler and the zero end of the ruler points towards the athlete The athlete sits on the floor with their legs fully extended with the bottom of their bare feet against the box The athlete places one hand on top of the other, slowly bends forward and reaches along the top of the ruler as far as possible holding the stretch for two seconds The assistant records the distance reached by the athlete's fingertips cm The athlete performs the test three times The assistant calculates and records the average of the three distances and uses this value to assess the athlete's performance.

Female Male. Distance cm.The sit and reach test is the most common way to measure lower back and hamstring flexibility. Because tightness in the low back and hamstrings is often related to muscle pain and stiffness, this test may help determine a person's risk for future pain and injury.

It has been used by exercise physiologists and fitness trainers to assess baseline flexibility before starting an exercise program and is repeated after several weeks to determine progress.

For this reason, people continue to use it to compare a person's flexibility to the average result for their gender and age group. The sit and reach test has its share of critics who believe it's not a useful measurement of functional, or "real-life," flexibility, and I tend to agree. How often do we need to sit on the floor with our legs straight in front of us and reach for our toes?

I'd guess not often. On the other hand, how often do we need to bend over and pick something up golfers, tennis players, baseballget into a tuck position skiing or cyclingor even kick something soccer? These are real-life examples where good back and hamstring flexibility is needed. But the sit and reach doesn't do a good job of measuring that well.

New flexibility assessments are currently being developed, and many trainers and therapists use their own versions with clients. But until more specialized flexibility tests become mainstream, the sit and reach can help track flexibility changes over time.

When used for this purpose, it can be a useful testing tool for general flexibility. Sit-and-reach results compare your own flexibility over time as well as comparing your score to norms, or averages, for your gender and age. Adequate flexibility concerned being able to reach your toes when while keeping your legs straight. If you have less than adequate flexibilityyou can increase your flexibility by stretching the major muscle groups about three times a week. Disclosure: E-Commerce Content is independent of editorial content and we may receive compensation in connection with your purchase of products via links on this page.

Get exercise tips to make your workouts less work and more fun. A comparison of the sit-and-reach test and the back-saver sit-and-reach test in university students. J Sports Sci Med. Published Mar 1. Published Jan More in Fitness.

You can also make your own testing box by finding a solid box about cm tall. Fix a meter stick on top of the box so that 26 cm of the ruler extend over the front edge of the box toward the test subject. The cm mark should be at the edge of the box. Remove your shoes and sit on the floor with your legs stretched out in front of you with knees straight and feet flat against the front end of the test box. In a slow, steady movement, lean forward at the hips, keep your knees straight and slide your hand up the ruler as far as you can go.

Extend as far as you can, record the result in cm, rest and repeat three times. Average your results for your final score. Adult Men - results in centimeters cm.

sit and reach

Adult Women - results in centimeters cm. Was this page helpful? Thanks for your feedback! Sign Up. What are your concerns? Article Sources.The sit and reach test is a common measure of flexibility, and specifically measures the flexibility of the lower back and hamstring muscles.

The norm values below are for the standard version of the test with both knees held straight. The table below gives you a general guide for expected scores in cm and inches for adults, when performed without warm-up. There are some variation is how the test is measured. In this example, the zero point is at the level of the feet otherwise you can add 23cm or nine inches, depending on what protocol is used. Share: Facebook Twitter. We have over fitness tests listed, so it's not easy to choose the best one to use.

You should consider the validity, reliability, costs and ease of use for each test. Use our testing guide to conducting, recording, and interpreting fitness tests. Any questions, please ask or search for your answer.

To keep up with the latest in sport science and this website, subscribe to our newsletter. We are also on facebook and twitter. Search This Site. Testing Extra We have over fitness tests listed, so it's not easy to choose the best one to use.

How to Cite. PAGES home search sitemap store. ABOUT contact author info advertising.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. This test was first described by Wells and Dillon and is now widely used as a general test of flexibility.

There are a few variations of the test. Many of the variations of this test involve the differences in the value of the level of the feet. The most logical measure is to use the level of the feet as recording zero, so that any measure that does not reach the toes is negative and any reach past the toes is positive such as for PRT Sit and Reach for the Navy.

However, using negative values is more difficult for statistical analysis, and for comparing results. The procedure for the Presidents Challenge version require that the box is made with 9 inches 23 cm at the level of the feet, so reaching two inches past the toes is recorded as 11 inches. The Eurofit manual suggests having 15cm at the level of the feet, and also 10 inches has been used NHL combine testing.

The modified sit and reach test controls for this, as the zero mark is adjusted for each individual, based on their sitting reach level. The traditional sit and reach procedure also measures the combined flexibility of the legs. In the Chair Sit and Reach Testdesigned for testing the elderly, the dominant leg is tested while the subject sits on a chair and leans forward. If you do not have a specifically made sit and reach box, you can use any box, crate or step with a long ruler make your own.

You can follow the description of the Sit and Reach at homea simple version that can be done with minimal equipment, or the V-Sit Flexibility Testsimilar to the sit and reach though it uses a line on the ground instead of a box.

There are similar flexibility tests not performed while sitting. The Kraus-Weber Floor Touch Testtoe touch and Schober test all measure flexibility of the lower back and hamstrings, while standing and leaning forward. The basic outline of the sit and reach test is described below. Some of the more popular variations are described in more detail above. Shoes should be removed. The soles of the feet are placed flat against the box.

Both knees should be locked and pressed flat to the floor - the tester may assist by holding them down. With the palms facing downwards, and the hands on top of each other or side by side, the subject reaches forward along the measuring line as far as possible.

Ensure that the hands remain at the same level, not one reaching further forward than the other. After some practice reaches, the subject reaches out and holds that position for at one-two seconds while the distance is recorded. Make sure there are no jerky movements. See also video demonstrations of the Sit and Reach Test. Some test versions use the level of the feet as the zero mark, while others have the zero mark 9 inches before the feet.

There is also the modified sit and reach test which adjusts the zero mark depending on the arm and leg length of the subject. There are some norms for the sit and reach test and also examples of some actual athlete results.

8 Stretches That Will Help You Touch Your Toes

Most sit and reach testing norms are based on no previous warm-up, though the best results will be achieved after a warm up or if the test is proceeded by a test such as the endurance test which can act as a warm up. If a warm up is used, it is important to have a standardized warm up and test order and repeat the same conditions for each time the test is conducted. If using the standard testing procedure, there is a lot of published data to use for comparison.

This test is specific to the range of motion and muscles and joints of the lower back and hamstrings, and may not be relevant to other parts of the body.

Share: Facebook Twitter. We have over fitness tests listed, so it's not easy to choose the best one to use. You should consider the validity, reliability, costs and ease of use for each test.


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