|
What
is the
point?
The
point of
the Sit
& Reach
test is
to help
you to
understand
whether
your
hamstrings
and
lower
back
muscles
are too
tight. Therefore,
whether
you need
to do a
lot more
stretching
to
loosen
them.
What
do you
need?
You can
perform
the test
almost
anywhere,
you do
not need
a
partner.
|
How do you do the test?
-
Sit comfortably on the floor with your legs straight out
-
Place measuring tape, with 0cm at the base of box/table, parallel with one of your legs
-
Put soles of your feet, shoulder width apart, against the box/table
-
Make sure knees are locked/straight - this is what determines hamstring flexibility
-
(when knees become bent during the test, results will be inaccurate)
-
With hands stretched towards your feet, lean forward and reach with finger tips as far as possible
-
If possible reach beyond end of your toes over the top of the box
-
You get three chances to stretch forward and then the fourth is measured
|
|
The
distance
that
your
fingers
touch on
the tape
measure
(or
beyond)
will
therefore
be your
resultant
score
(if you
don't
make it
to the toes
then you
will get
a
negative
distance
subtracted
from 0).
You must
make
sure
however
that
there
are no
jerky
movements
while
doing
this and
you are
able to
hold
this
distance
for at
least two
counts.
What
results
you'll
get :
Scoring
is as
follows
| |
Very Poor |
Poor |
Fair |
Average |
Good |
Excellent |
Superior |
|
Male |
-20cm + |
-19 to -9cm |
-8 to -1cm |
0 to 5cm |
6 to 16cm |
17 to 27cm |
27cm + |
|
Female |
-15cm + |
-14 to -8cm |
-7 to 0cm |
1 to 10cm |
11 to 20cm |
21 to 30cm |
30cm + |
Make
sure you
also
perform
some
warm-up
exercises
before
doing
the
assessment
as it
will
make the
muscles
and
ligaments
more elastic
and help
with
your
score.
What
is being
measured
again?
These
test
measures
the
flexibility
and
strength
of the
hamstrings
and
lower
back. |
