Flexibility is important in terms of being injury free and being able to move freely around the court. The sit & reach test can be done for lower back and hamstring flexibility. Flexibility tests of other body areas that used in the game would also be suitable.
Why is the sit and reach test important?
Sit and Reach Flexibility Test The sit and reach test is a common measure of flexibility, and specifically measures the flexibility of the lower back and hamstring muscles. This test is important as because tightness in this area is implicated in lumbar lordosis, forward pelvic tilt and lower back pain.
What are acceptable reproducibility measures for the sit and reach test?
Ayala F et al. (2011) showed acceptable reproducibility measures for the sit and reach test with 8.74% coefficient of variation (CV) and 0.92 intraclass correlation coefficient (ICC).
What is the difference between sit and reach and chair sit-and-reach?
The Back-Saver Sit and Reach, as as used by Fitnessgram Program, tests one leg at a time. In the Chair Sit and Reach Test, designed for testing the elderly, the dominant leg is tested while the subject sits on a chair and leans forward. If you do not have a specifically made sit and reach box, you can use any box,...
What is the difference between traditional and modified sit and Reach tests?
The zero mark on the traditional sit and reach test is at the feet, though some protocols have 15 or 23cm the feet level. The modified sit and reach test adjusts the zero mark is adjusted based on the participant's arm length. The Back-Saver Sit and Reach tests the flexibility of one leg at a time.
Who is the sit and reach test for?
Background and purpose: The sit-and-reach test (SRT) is commonly used to assess flexibility of the spine and length of the hamstring muscles.
Why is the sit and reach test suitable?
The Sit and Reach test is an easy test to measure the flexibility of your torso and the lower part of your body. Testing this area is important because stiffness and tension in this area often comes with lower back complaints. In addition, strong and flexible hamstrings are important in many sports.
For which type of sportsperson would sit and reach test be most appropriate?
This test is would be best for a sport where you would need a lot of flexibility, most specifically flexibility in the lower back and the hamstrings, the sport which may need flexibility in the lower back and hamstrings could be gymnastics because they need flexibility to help maneuver the skill effectively and to make ...
What is the average sit and reach for a 16 year old?
Sit and Reach Normative Data Results TableResultMenWomenAverage15 - 20cm16 -25cmFair8 - 15cm7 - 15cmPoor1 - 7cm5 - 6cmVery Poor<1cm<5cm3 more rows
Is the sit and reach test reliable and valid?
Overall sit-and-reach tests have a moderate mean criterion-related validity for estimating hamstring extensibility, but they have a low mean validity for estimating lumbar extensibility.
What does the sit up test measure?
Abdominal muscle strength and enduranceSit Up Test at Home Abdominal muscle strength and endurance is important for core stability and back support. This sit up test measures the strength and endurance of the abdominals and hip-flexor muscles.
Which of the following is a limitation of the sit and reach test?
A limitation of the traditional sit and reach procedure is that people with long arms and/or short legs would get a better result, while those with short arms and/or long legs are at a disadvantage.
What is a good sit and reach score for a 14 year old?
AssessmentGenderExcellentAverageMale>1410.9 - 7.0Female>1511.9 - 7.0
What is the average sit and reach for a 18 year old?
Protocol:YMCA Sit and Reach Test NormsMen18-2526-35Excellent≥22≥21Average16156 more rows
What is the average sit and reach for a 20 year old?
Sit and Reach Test Normscmcmexcellent+17 to +27+21 to +30good+6 to +16+11 to +20average0 to +5+1 to +10fair-8 to -1-7 to 04 more rows
How many sit ups should a 14 year old do?
Below is the table of standards. If you are 14-years-old and female, the standard is to be able to complete a mile in 10 minutes and 9 seconds and complete 18 curl-ups, 7 sit-ups, or reach 10 inches on average in a sit-and-reach. The standard is to complete any two of the curl-up, sit-up, or sit-and-reach.
How many sit ups can a 13 year old do?
Sit-ups (Boys)AgePercentile5139530587523485018412 more rows
How does the modified sit and reach test differ from the original version?
This is a modified version of the traditional sit and reach test, designed to control for the variable lengths of people's arms and legs, which is a limitation of the standard test. In this test, the zero mark is adjusted for each individual, based on their sitting reach level.
What is the sit and reach flexibility test?
The sit and reach test is the most common of all flexibility tests. It measures the flexibility of the clients lower back and hamstrings. All you need is a box about 30cm high and a metre ruler. Your client should sit on the floor with their back and head against a wall.
What is the importance of self assessment of your flexibility to your health?
Proper muscle balance, in which agonist and antagonist muscle pairs maintain appropriate ratios of strength, flexibility, and length to one another, is important for avoiding musculoskeletal injury. Flexibility assessment and exercises are crucial for lengthening muscles that are too tight.
What equipment do you need for the sit and reach test?
First, you'll need a special sit-and-reach testing box. You can also make your own testing box by finding a solid box about 30cm tall. Fix a meter stick on top of the box so that 26 cm of the ruler extends over the front edge of the box toward the test subject. The 26cm mark should be at the edge of the box.
What is the sit and reach test?
What Is Sit And Reach Test? The sit and reach test is used to measure the flexibility of hamstrings muscles and lower back. Wells and Dillon first described this test in 1952, and now it is one of the most used flexibility tests. Therefore, sit and reach test mainly access the tightness in the hamstrings and the lower back because tightness in ...
Why do we wait for the results of sit and reach?
After performing any test, we eagerly wait for the results. Sit and Reach test results helps in comparing your own flexibility of back and hamstrings over time. In addition, you can also compare your scores to the normative data of sit and reach test as shown in the sit and reach test table (scores) or chart below.
Why do you need to sit and reach?
Therefore, sit and reach test mainly access the tightness in the hamstring s and the lower back because tightness in the hamstrings and the low back is more frequently linked to muscle stiffness and pain. This test can help in identifying an individual’s risk for future injury. It’s has been utilized by exercise therapists ...
How tall is a sit and reach box?
If you don’t have the sit and reach testing box, you can make your own testing box. Find a good stable box roughly 30-cm tall. Affix a meter stick on the upper surface of the box, so that 26 cm of the ruler extends across the front edge of the box towards the test subject.
How to stretch your hips with a ruler?
Place your one hand on the top of the other, slowly lean forward at the hips by keeping the knee straight and try to reach across the top of the ruler as far as possible and try to hold the stretch for 2 seconds. The assistant records the distance (in centimetre) covered by your fingertips.
What does the assistant record?
The assistant records the distance (in centimetre) covered by your fingertips.
Can you conduct a sex test anywhere?
You can conduct it anywhere as well as you can also perform this test in a community with a large scale of population.
What is sit and reach test?
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. 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. Furthermore, it is also a field test which is easy to administer in a community setting with a large scale of population size.
What is the coefficient of variation of the sit and reach test?
Ayala F et al. (2011) showed acceptable reproducibility measures for the sit and reach test with 8.74% coefficient of variation (CV) and 0.92 intraclass correlation coefficient (ICC).
How far apart should a yardstick be?
Heels of the feet should touch the edge of the taped line and be about 10 to 12 inches apart.
What is the correlation coefficient of CSR test?
Chair sit-and-reach test (CSR test)- It was proposed as an alternative for assessing hamstring flexibility in elderly people with correlation coefficient of 0.76 and 0.81 for older men and women respectively.
Which test is best to estimate hamstring flexibility?
Thus, evidences shows that sit-and-reach tests have a moderate mean criterion-related validity for estimating hamstring extensibility and classic sit and reach test protocol seems to be best to estimate hamstring flexibility.
Is a field test easy to administer?
Furthermore, it is also a field test which is easy to administer in a community setting with a large scale of population size.
Should the knees of the participant be extended during a breath test?
Testers should ensure that the knees of the participant stay extended; however, the participant’s knees should not be pressed down. The client/patient should breathe normally during the test and should not hold her/his breath at any time. Note the zero point at the foot/box interface to use the appropriate norms.
What is sit and reach test?
The sit and reach test is the most common of all flexibility tests. It measures the flexibility of the clients lower back and hamstrings. All you need is a box about 30cm high and a metre ruler.
How to teach a client to lean forward?
Instruct your client to lean forward slowly as far as possible keeping their fingertips level with each other and their legs flat on the floor. Their head and shoulders can come away from the wall now. Slowly reach along the length of the ruler three times.
How many times should you reach along a ruler?
Slowly reach along the length of the ruler three times. On the third attempt the client should reach as far as possible and hold for 2 seconds. Record this measure and if you wish to, compare it with the normative data on the following table.
What is the sit and reach test?
The sit and reach test is a common measure of flexibility, and specifically measures the flexibility of the lower back and hamstring muscles. This test is important as because tightness in this area is implicated in lumbar lordosis, forward pelvic tilt and lower back pain. This test was first described by Wells and Dillon (1952) and is now widely used as a general test of flexibility.
How reliable is the sit and reach test?
reliability: The reliability of this test will depend on the amount of warm-up that is allowed, and whether the same procedures are followed each time the test is conducted. Most sit and reach testing norms are based on no previous warm-up, though the best results will be achieved after a warm up or if the test is proceeded by a test such as the endurance test which can act as a warm up. If a warm up is used, it is important to have a standardized warm up and test order and repeat the same conditions for each time the test is conducted.
What is the Schober test?
Schober test — measures the flexibility of the lumbar spine based on the stretching of the skin over the lumbar spine while bending forwards. Stand & Reach — stand on a raised surface and bends forward with straight legs. Measure how far past the toes the finger can reach.
What is the zero mark on a sit and reach test?
Some test versions use the level of the feet as the zero mark, while others have the zero mark 9 inches before the feet. There is also the modified sit and reach test which adjusts the zero mark depending on the arm and leg length of the subject. There are some norms for the sit and reach test and also examples of some actual athlete results.
Why is it important to have a warm up and test order?
If a warm up is used, it is important to have a standardized warm up and test order and repeat the same conditions for each time the test is conducted. advantages: The sit and reach test is a common test of flexibility, and is an easy and quick test to perform. If using the standard testing procedure, there is a lot of published data to use ...
What is the back saver test?
The Back-Saver Sit and Reach, as as used by Fitnessgram Program, tests one leg at a time. In the Chair Sit and Reach Test, designed for testing the elderly, the dominant leg is tested while the subject sits on a chair and leans forward.
What are the disadvantages of a leg and arm test?
disadvantages: Variations in arm , leg and trunk length can make comparisons between individuals misleading. This test is specific to the range of motion and muscles and joints of the lower back and hamstrings, and may not be relevant to other parts of the body.
What is sit and reach test?
The sit and reach test measures the flexibility of your hamstrings and lower back. Requirements. You will need a sit and reach measurement apparatus (alternatively a step and ruler can be used). You will also need an assistant to monitor the correct technique and record the results. Procedure.
What is the zero mark on a sit and reach test?
The zero mark on the traditional sit and reach test is at the feet, though some protocols have 15 or 23cm the feet level. The modified sit and reach test adjusts the zero mark is adjusted based on the participant's arm length.
What is back saver sit and reach?
The Back-Saver Sit and Reachtests the flexibility of one leg at a time.
What is the purpose of the sit and reach test?
purpose: The sit and reach test an important functional measure of hip region flexibility including lower back and back of legs. Generally, lack of flexibility is associated with an increased risk of injury, and specifically lack of flexibility in this re gion is implicated in lumbar lordosis, forward pelvic tilt and lower back pain.
How to do a sit and reach slide?
procedure: After a proper warm-up and stretching, the subject is seated on the ground with the legs fully extended in front of them, feet eight inches apart, toes pointed upwards, and soles of the feet flush with the base of the sit and reach box. If the subject is unable to fully straighten their legs, an assistant may help to help press the legs down by applying pressure above or below the knees. The subject then reaches forward slowly, the fingertips of both hands remaining in contact with the slide at all times. Once the subject has reached their farthest extension point, the positi on should be held for a & ldquo;two count”.
What are the disadvantages of sit and reach?
disadvantages: Standard sit and reach tests such as this one use a set reference point which does not allow for variations in the length of arms and legs of the person being tested - people with long arms and/or short legs would get a better result, while those with short arms and/or long legs are at a disadvantage. The modified sit and reach test is designed to control for this.
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What Is A Sit and Reach Test?
The Sit and Reach Test’S Purpose
Equipment Needed
Procedure
Sit and Reach Test Measures
- Sit and reach test is a type of flexibility test that evaluates the range of motion. Sit and reach tests can also be used to assess your flexibility. This sit and reach test measures the flexibility of low back muscles and hamstring muscles. Dillon and Wells proposed the sit and reach testin 1952, and it is now majorly used as a standard flexibilit...
Scoring
- The sit and reach testevaluates hip flexibility, including the lower back and hamstring muscles. In general, there is a higher risk of injury due to the region’s lack of flexibility. It’s also associated with mild lordosis and back pain in the lower areas.
Advantages
- Sit down and grab a box or an improvised ruler. It is possible to use a box where each individual’s zero mark can be adjusted based on their sitting reach level.
Disadvantages
- To pass thesit and reach tests, you must follow a set of procedures outlined below. 1. Before taking the test, take off your shoes and socks. 2. Sit on the floor with your legs straight ahead of you. The feet ‘ soles should be kept flat opposite to the box. 3. Both knees need to be locked and flat on the floor. In addition, you may use an assistant to keep the knees down. 4. Your palms sh…
Conclusion
- The measurement is taken with a zero mark and should be at your fingertips, whether using a sliding ruler or a makeshift ruler.