Flexibility
Sit and Reach test
Equipment needed: A sit and reach box or if you do not have a sit and reach box you can use a ruler and a box to make one. To know how to make your own sit an reach box click this link and find out.
Level of skill a person needs to be to carry out this test: you do not need to be trained to carry out this test as it is smiple to do.
Test Procedure: This test involves sitting on the floor with both of your legs stretched out straight in front of you. Shoes should be removed. The soles of your feet are placed flat against the box. Both knees should be locked and pressed flat to the floor - if you cannot do this you can get your parneter to hold hem down for you. With your palms facing downwards, with your hands on top of each other or side by side, you then reach 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. The results are then recorded.
- Validity: This test only measures the flexibility of the lower back and hamstrings, and is a valid measure of this.
Advantages: One advantage to the sit and reach test is that it is commonly used so there is alot of normative data to compare your resluts to. Another advantage to using the sit and reach test is that it is quick and easy to perform. The last advantage is that it does not cost alot of money to carry out the test.
Disadvantages: One disadvantge of using the sit and reach test is that it is not always accucarte due to human error. Variations in arms and legs length can make comparisons between individuals misleading. 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.
http://www.topendsports.com/testing/tests/sit-and-reach.htm
https://www.youtube.com/watch?v=lv-_D8NnKdw