Sit & Reach Test

The objective of this test is to monitor the development of the athlete’s hip and trunk flexibility.

🔰Required resources

To undertake this test you will require:

⧭ ‘Sit & reach’ table

⧭ Yard stick

⧭ Assistant.

Two type

🔰1. Sit and Reach Test

How to conduct the test Starting position

⧭ Sit on the floor with the back and head against a wall, legs fully extended with the bottom of the feet against the sit and-reach box

⧭ Place the hands on top of each other, stretching the arms forward while keeping the head and back against the wall

⧭ Measure the distance from the finger tips to the box edge with a ruler. This becomes zero or starting point.

🔰2. Modified sit and reach test

How to conduct the test Starting position

Equipment

Yardstick and tape

⧭ Long sit on table and floor sit without shoes and heels need to bisect the yardstick

⧭ Heels should not pass the 15 inch segment that is taped off.

⧭The better of three trials performed is recorded.

⧭ Reaches forward touching the yardstick holding 2 to 3 second

Calculate – YMCA Sit & Reach | TrainerMetrics

🔰Movement

⧭ Slowly bend and reach forward as far as possible sliding the fingers along the ruler

⧭ Hold the final position for 2 seconds

⧭ Record the distance reached to the nearest 1/10 of an inch

⧭ Repeat the test 3 times and note the best distance.

🔰Analysis

Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement.

MOBILITY AND BALANCE

_{Normative data for the modified sit & reach test}

The following are national norms for 16 to 19 year olds.

Gender Excellent Above Average Average Below Average Poor

Male >14cm 11-14cm 7-10cm 4-6cm <4cm

Female >15cm 12-15cm 7-11cm 4-6cm <4cm

Table Reference: Davis B. et al; Physical Education and the Study of Sport; 2000

🔰Target group

This test is suitable for active individuals but not for those where the test would be contraindicated.

🔰Reliability

Reliability would depend upon how strict the test is conducted and the individual’s level of motivation to perform the test.

🔰Validity

There are published tables to relate results to potential level of fitness and the correlation is high.

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