The sit-and-reach test is a simple way to measure the flexibility of the back of your legs, your hips and your lower back. Some of the more popular variations are described in more detail above.equipment required: sit and reach box (or alternatively a ruler can be used, and a step or box).procedure: This test involves sitting on the floor with legs stretched out straight ahead. Adult Women - results in centimeters (cm). Published 2014 Jan 20. 2014;13(1):1–14. (2010) Hip flexibility is the main determinant of the back-saver sit-and-reach test in adolescents. Sit on a sturdy chair with your feet hip-width apart. Equipment. A comparison of the sit-and-reach test and the back-saver sit-and-reach test in university students. You'll need a special sit and reach testing box. If you can’t reach your toes (the 26-cm mark on the ruler), your flexibility is less than recommended. You legs should be out straight ahead and knees flat against the floor. Use our testing guide to conducting, recording, and interpreting fitness tests. 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. Place the ruler on the ground between your legs or on the top of the step. Yardstick and tape. The Sit and Reach—A Test of Back and Leg Flexibility. At the point of your greatest reach, hold for a couple of seconds, and measure how far you have reached. This test is designed to measure your explosive leg lower. The sit and reach test a general flexibility test for the lower back and hamstring muscle groups. Download your free copy of the Home Fitness Testing Manual — a guide for you to plan, conduct, analyze and interpret fitness testing at home. as described, and may not be accurate if the test is modified at all. twitter, privacy The sit and reach is a fitness test that measures the flexibility of your hamstrings, lower back and glutes. She also created her own online training program, the TL Method. If you’re over 40 years old and can’t reach them, it could be a sign that your arteries are stiff, which is linked to a higher risk of heart attack and stroke. Push Up | Sit Up | Squat | Step | Vertical Jump | Sit & Reach. Remember, these scores are based on doing the tests The sit and reach test is the most common way to measure lower back and hamstring flexibility.. Sit and Reach Test Norms. But until more specialized flexibility tests become mainstream, the sit and reach can help track flexibility changes over time. You can perform the sit-and-reach assessment as a traditional test or the back-saver test. Thank you, {{form.email}}, for signing up. You'll need a special sit and reach testing box. The client warms up and performs light stretching so they don’t hurt themselves. author info copyright, contact Furthermore, it is also a field test which is easy to administer in a community setting with a large scale of population si… The 26-cm mark should be at the edge of the box. How often do we need to sit on the floor with our legs straight in front of us and reach for our toes? It has a simple procedure, is easy to administer, requires minimal skills training for its application, and the equipment necessary to perform the test is affordable. Ways to Improve Doing a Sit & Reach Test. Currently 13 out of 50 states still use it which means thousands of departments use it, and I can ’ t find any research to validate its use. You don't need to pay a gym instructor to test you, and you can retest yourself as many times as you like." Sit and Reach: Remove your shoes and sit on a flat surface Extended the legs in front of the body with toes pointing up Place the feet flat against the bottom of a flat surface The quality of the stretch should also be examined for smoothness of spinal curve and the angle of hip (near 90° or more). Mayorga-Vega D, Merino-Marban R, Viciana J. Criterion-Related Validity of Sit-and-Reach Tests for Estimating Hamstring and Lumbar Extensibility: a Meta-Analysis. I'd guess not often. score. Tools needed to perform this test properly a. 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. The sit and reach test is the most common flexibility test. To keep up with the latest in sport science and this website, subscribe to our newsletter. Sit and Reach Box b. Balance Test. All you need is a high wall, such as the outside of a building, … Sit and Reach Test Your client should sit on the floor with their back and head against a wall. How to Perform the Sit and Reach Flexibility Test, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. Place one hand on top of the other with the fingertips together, then reach slowly forward, keeping your legs straight. See Sit and Reach Spinal Flexion Assessment. At the point of your greatest reach, hold for a couple of seconds, and measure how far you have reached. See Sit and Reach Calculator for scoring reach with feet against sit and reach box. Sit And Reach Instructions. The soles of the feet are placed flat against the box. Place one hand on top of the other, then reach slowly forward. When used for this purpose, it can be a useful testing tool for general flexibility.. home search sitemap SOCIAL newsletter facebook twitter google+ SECURITY privacy disclaimer copyright SHOPPING store payment shipping returns & refunds ABOUT contact author info advertising Sit and Reach Test Videos and other Flexibility Test Videos Related Products Buy a sit and reach box Flexibility Store — items to measure flexibility. The sit and reach test helps to get a gauge for your arterial stiffness. 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). Flexibility Test “Sit and Reach Test” Sit on the floor upright with your legs stretched out in front of you. Because it's been around so long, since 1952, it has a pretty large database of results across all age groups and genders. The YMCA Sit and Reach Test is the most widely used assessment performance procedure.Every trainer or fitness professional should learn how to conduct this test. Otherwise, go for a jog and do some stretching (see warm up for testing). The sit and reach test is a common measure of flexibility, and specifically measures the flexibility of the lower back and hamstring muscles. Consult with participant about any … Golding LA, Myers CR, Sinning WE (eds): The Y's Way to Physical Fitness. A comparison of the sit-and-reach test and the back-saver sit-and-reach test in university students. 2009;8(1):116–122. Sit and Reach TestAssesses flexibility of lower back and hamstringsHow to do it: This test also requires a yardstick and tape. Simply sit on the ground with your legs straight out in front of you and try to grab your toes. J Sports Sci Med. Tara Laferrara is a certified NASM personal trainer, yoga teacher, and fitness coach. 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. On the other hand, how often do we need to bend over and pick something up (golfers, tennis players, baseball), get into a tuck position (skiing or cycling), or even kick something (soccer)? Have someone place the box flat against your feet. 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. Reach toward or beyond toes or bring torso toward legs. See also video demonstrations of the Sit and Reach Test. To find out more about improving your flexibility for sport or health, visit the Flexibility Training Section of this site. We have over 400 fitness tests listed, so it's not easy to choose the best one to use. Hold position. Sit on floor or mat with knees straight. I… The norm values below are for the standard version of the test with both knees held straight. document.write(" CITE THIS PAGE: "+ author + ", "" + document.title + "." Topend Sports Website, "+ published + ", "+ url + ", Accessed " + today); It measures the flexibility of the lower back and hamstrings. These are real-life examples where good back and hamstring flexibility is needed. Requires a yardstick or a sit and reach the box, adhesive tape, and measuring tape. store, newsletter HUI, S. S. and YUEN, P. Y. We are also on facebook and twitter. ruler, step (optional, you could make your own sit and reach box if keen too). Measurement. 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). Rosemont, IL: YMCA of the USA, 1982. Execution. Criterion-Related Validity of Sit-and-Reach Tests for Estimating Hamstring and Lumbar Extensibility: a Meta-Analysis. The quality of the stretch should be examined for smoothness of spinal curve and the angle of hip (near 90° or more). Test Yourself At Home Sit-and-Reach Assessment Instructions. Published 2009 Mar 1. Sit & Reach Protocol Purpose. Extend one leg straight out … 1952;23(1):115-118. doi:10.1080/10671188.1952.10761965. 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. 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). If you have less than adequate flexibility, you can increase your flexibility by stretching the major muscle groups about three times a week. López-Miñarro PA, Andújar PS, Rodrñguez-Garcña PL. Compare your results to the table below. Otherwise, go for a jog and do some stretching (see warm up for testing). Vertical Jump Test at Home. disclaimer search Shoes should be removed. Sit and Reach Hey, I have to do a sit and reach test as well and I have to do 17.5. (2000) Validity of the modified back-saver sit-and-reach test: a comparison with other protocols. Home > Fitness Testing > Tests > Home Tests > Sit and Reach, Push Up | Sit Up | Squat | Step | Vertical Jump | Sit & Reach. 2014 Win EXS 129 Sec02. Skip To Content Any questions, please ask or search for your answer. The Sit-and-Reach Test Defined There are a few ways to perform the test from using a ruler or tape measure, a small table or a box and perhaps some help to using a sit and reach box designed to make the testing process more straightforward. “ The home fitness test, a fitness assessment program that can be done at home with minimal equipment. some sit and reach boxes have a version suitable for the modified test, in which the baseline can be moved procedure: Remove your shoes, and sit on the floor with your back and head against a wall. sitemap Get exercise tips to make your workouts less work and more fun. advertising. 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. Measuring starts at 15 inches. Legs should be out straight ahead and knees flat against the floor. This measure hip and low back flexibility. You should consider the validity, reliability, costs and ease of use for each test. ©1997-2020 Topend Sports Network It measures the flexibility of the lower back and hamstrings. Commenting is closed on this page, though you can read some previous comments below which may answer some of your questions. How to Cite, home But the sit and reach doesn't do a good job of measuring that well. document.write("Page last modified: " + document.lastModified +""); table source: topendsports (based on personal experience). 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). Research Quarterly American Association for Health, Physical Education and Recreation. 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. Wells KF, Dillon EK. Assess and compare posterior chain flexibility to healthy norms. This video demonstrates how to perform a sit and reach test on a client. J Sports Sci Med. Place the ruler on the ground b… facebook 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. 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. Chair Sit and Reach. The best I can figure it ’ s used because of the Presidential Physical Fitness Challenge. Of seconds, and specifically measures the flexibility of your legs straight in front of you and try grab... The stretch should be out straight ahead and knees flat against the flat... Comparison with other protocols common sites for tightness in many people, including athletes and gym.... 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