Place the ruler on the ground between your legs or on the top of the step. Place one hand on top of the other with the fingertips together, then reach slowly forward, keeping your legs straight. At the point of your greatest reach, hold for a couple of seconds, and measure how far you have reached.
Instructions: (The goal of the Sit-and-Reach Test is measuring the flexibility of lower back and hamstring muscles)
Warm up properly before the first trial.
Remove your shoes for the test. Sit on the floor with the hips, back, and head against a wall, and the legs fully extended and the bottom of the feet against the sit and reach box.
Place hands one on top of the other and reach forward as far as possible without letting the head and back come off the wall. Mark the distance at which your fingers reach.
Now your head and back can come off the wall. Gradually reach forward three times, the third time stretching forward as far as possible and hold the position for at least 2 seconds. Be sure that during the test you keep the backs of the knees flat against the floor.
Measure the distance between your starting point, and the reached point. This is your sit and reach distance. Round the final number to the nearest ½.
sit_and_reach_a
Starting Position (mark as starting point)
sit_and_reach_b
Ending Position (mark as reached point)
Sit and reach distance is the difference between the starting and ending positions.
Answers & Comments
Explanation:
Sit and Reach Test
Place the ruler on the ground between your legs or on the top of the step. Place one hand on top of the other with the fingertips together, then reach slowly forward, keeping your legs straight. At the point of your greatest reach, hold for a couple of seconds, and measure how far you have reached.
Answer:Sit And Reach Instructions
Instructions: (The goal of the Sit-and-Reach Test is measuring the flexibility of lower back and hamstring muscles)
Warm up properly before the first trial.
Remove your shoes for the test. Sit on the floor with the hips, back, and head against a wall, and the legs fully extended and the bottom of the feet against the sit and reach box.
Place hands one on top of the other and reach forward as far as possible without letting the head and back come off the wall. Mark the distance at which your fingers reach.
Now your head and back can come off the wall. Gradually reach forward three times, the third time stretching forward as far as possible and hold the position for at least 2 seconds. Be sure that during the test you keep the backs of the knees flat against the floor.
Measure the distance between your starting point, and the reached point. This is your sit and reach distance. Round the final number to the nearest ½.
sit_and_reach_a
Starting Position (mark as starting point)
sit_and_reach_b
Ending Position (mark as reached point)
Sit and reach distance is the difference between the starting and ending positions.