The Sit and Reach Test is the most commonly used method of assessing flexibility. This 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.
Adminstering the Sit and Reach TestEdit
This test involves sitting on the floor (following a warm-up) with legs out straight ahead. Feet (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.
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).