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Sit and Reach Test

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monly used method of assessing flexibility. The test measures the flexibility of the lower back and hamstring muscles. Required equipment include either a sit and reach box, a ruler, or some other instrument for measuring.the sit and reach test is followed by a warm up with your legs and hands.

Both knees are held flat against the floor by the tester. With hands on top of each other and palms facing down, the subject reaches forward along the measuring line as far as possible. After three practice reaches, the fourth reach is held for at least two seconds while the distance is recorded. Movement should not be jerky, and the fingertips should remain level and the legs flat.

Scoring

The monitor keeps track of how many times you mess up. You only get two!

Adminstering the Sit and Reach Test

This test involves sitting on the floor (following a warm-up) with legs out straight ahead. Your feet, with your shoes off, are placed with the soles flat against the sit and reach box, shoulder-width apart. Both knees are held flat against the floor by the tester. With hands on top of each other and palms facing down, the subject reaches forward along the measuring line as far as possible. After three practice reaches, the fourth reach is held for at least two seconds while the distance is recorded. Movement should not be jerky, and the fingertips should remain level and the legs flat.

Scoring

The score is recorded to the nearest centimeter or half inch as the distance reached by the hand. This also depends on the scale being used; there are many variations. Fatal Fitness sets the measurement zeroed at 15 inches (in line with the heel of the foot).

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