sit and reach average

Sit and Reach Flexibility Test. Figure 1 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. In order to test for flexibility athletes place their feet against the box. This test involves the following procedure: Standard Sit and Reach Test. The aim of the sit and reach test is to highlight tightness in the lower bcak and / or hamstring muscles. good +6 to +16 +11 to +20 . To begin this test, have the client sit on the floor with both feet straight out against a box for them to press their feet against. Legs should be out straight ahead and knees flat against the floor. Distance. Remove shoes for the test. Step 4: Place your hands on the box and reach as far forward as you can. This video demonstrates how to perform a sit and reach test on a client. Find the average of your three trials. fair-8 to -1 -7 to 0 . Learn how to perform the sit and reach test with a few easy steps! Male 14 years: Excellent: 37 - 43 Good: 31 - 36 Average: 26 - 30 Fair: 22 - 25 Poor: 15 - 21 Female 14 years: Excellent: 42 - 49 Good: 36 - 42 Average: 31 - 35 Fair: 26 - 30 Poor: 18 - 25. Population Average. A. barely reach his toes B. reach 3 inches beyond his toes C. reach 2 inches beyond his toes D. reach 1 inch beyond his toes If any of the exercises cause any pain or discomfort, stop the exercise immediately and consult your physician. To obtain the most relevant sit-and-reach normative data, it is a good idea to perform this test three different times while resting for a few moments between each stretch. The intersection of both lines marks the zero point. Put hands on each other and reach forward while keeping head and back against the wall. Part Two: Choose three variables your group agrees impacts an individual’s ability to sit and reach further. 3. The Sit and Reach test measures the flexibility of the muscles of the rear thigh (hamstrings) and the low back. Take off shoes, sit on floor, legs straight and heels placed directly on the measurement line, feet about 20-30 cm (8-12 in) apart. Sit and Reach Test-Out Requirements: Students would need to be in average-super range. The best way to obtain an accurate result is to take the average of all three attempts. what is the average score on a sit and reach test for female gymnasts competing internationally? NORM Rating's for 14 year old males/females - Sit & Reach. Sit and Reach (Inches) Age 18-25 26-35 36-45 45-56 Percentile Gender Male Female Male Female Male Female Male Female 90 22 24 21 23 21 22 19 21 80 20 22 19 21 19 21 17 20 70 19 21 17 20 17 19 15 18 60 18 20 17 20 16 18 14 17 50 17 19 15 19 15 17 13 16 40 15 18 14 17 13 16 11 14 30 14 17 13 16 13 15 10 14 20 13 16 11 15 11 14 9 12 10 11 14 9 13 7 12 6 10 ACSM Sit and Reach (CM with … Instructions. Sit comfortably on the floor with your legs straight out, shoes off Age. Reach forwards as far as you can go and hold. After a brief warm up the subject sits on floor with shoes off. Sit and Reach Test Eurofit for Adults. Answer Save. Modified Sit & Reach Test. Testing and measurement are the means of collecting information upon which subsequent performance evaluations and decisions are made.In the analysis, we need to bear in mind the factors that may influence the results.. Stellingwerff says ther Results Procedure Rating. Enter information in left column (first section); select appropriate menus. We strongly encourage you to consult with a physician before participating in any physical activity. Keep your legs straight, heels on the tape at that 15-inch mark, with feet about 12 inches apart. Evaluate hamstrings and lower back flexibility for adults. All measures were administered on the same day, and all tests were conducted with the participants' shoes on. Have them reach as far as they can towards their toes, or if they are really flexible, over the box. Sit and Reach Overlap/Gap (centimeters) Score Right Left First Try Second Try Third Try Task 2: Skill-Related Fitness Test A. With hands on top of each other and palms facing down, the subject reaches forward along the measuring line as far as possible. Sex. Objective Sit and Reach Box test measures the flexibility of the lower back and hamstring muscles. How to do it: Sit on the mat with the yardstick between your legs, the 36-inch end facing out. A "sit and reach" table or a bench with a ruler ; No partner is required; This test can be performed almost anywhere. You should perform the test slowly to minimize the risk of imposing too much stress on your back; avoid bouncing movements.Rating: >30 cm, excellent; 20–30 cm, good; 10–19 cm, average; <10 cm, poor. The Sit and Reach test is an easy test to measure the flexibility of your torso and the lower part of your body. Modified Sit And Reach Test. Athletes then reach forward as far as possible keeping their knees touching the floor. Make sure their feet are bare, both knees are pressed down to the floor, and their palms are facing downward. Bring hands together, clasp thumbs and keep palms facing down. A test of flexibility in which a person sits on the floor and, while keeping the legs straight, bends forward as far as possible. Flex feet. The “standard” sit and reach test is the one described by the ACSM in 2006 and CSEP in 2003, which in fact is the modified Wells and Dillon protocol from 1952. In the sit-and-reach flexibility assessment, a man with average flexibility should be able to _____. 0 to +5 +1 to +10 . The sit and reach test is the most common flexibility test. Perform some warm-up exercises first to loosen up your muscles this will reduce the risk of injury and help with your score. Click "Calculate". Commonly the athlete will repeat this procedure three times. they would be able to supply you with that info. But seems that you could contact gymnasts in your area. It measures the flexibility of the lower back and hamstrings. Extend arms forward with palms facing down one over the other. If you are like me, you will notice that you can reach farther out after the first two attempts. Sit-and-reach (S&R) scores are thought to represent low back flexibility (Jackson et al., 1998; Minkler and Patterson, 1994) and have been used as a surrogate indi-cator of low back health (Albert et al., 2001; Gledhill, 2001). Put a strip of tape across the stick at the 15-inch mark. Background: The sit and reach test is the most common flexibility test used in health related fitness test batteries. SIT & REACH NORMS men women cm inches cm inches super > +27 > +10.5 > +30 > +11.5 excellent +17 to +27 +6.5 to +10.5 +21 to +30 +8.0 to +11.5 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). Sit-and-Reach Stretch. 9 years ago. Objective: To examine and compare three different sit and reach tests as a measure of hamstring flexibility in 102 female students. See Sit and Reach Spinal Flexion Assessment. A 2002 study looked at the relationship between running economy and sit-and-reach performance, and they found that the least flexible runners were also the most economical. 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. The distance reached by your finger tips beyond the zero mark on the ruler is a measure of your flexibility. ExRx.net > Fitness Testing > Calculator. The distance between fingertips to box edge is the starting point. Feet are against the sit and reach box at shoulders width. Lv 6. Place the sit and reach box against a wall or immovable backstop. The average sit-and-reach score for people between the ages of 26 and 35 is 19 inches. 2. For the 42 girls in this study who were in swimming, the average age was 15.8 plus or minus 1.7 years, and the sit and reach score … Place the ruler on the ground between your legs or on the top of the step. Distance Runs | Push-ups | Pull-ups / Hang | Sit-ups | Long Jump | Sit & Reach | Other Tests. poor-19 to -9 -14 to -8 . Test Equipment. Sit on the floor facing the box with your back straight and legs fully extended (do not lock knees). It was introduced in 1952 by Wills and Dillon and today, is part of the President's Challenge physical fitness test, an awards program for school-aged children.The sit and reach test is conducted by sitting with legs outstretched, feet against a box, and reaching towards the toes. Normally, a box 32 cm (12.6 in) high with a ruler mounted on top is used for the test. For girls under 18, the average score for a modified sit and reach test (where the difference between where your fingertips are when you're sitting straight up, arms extended, and where they are when you're reaching is measured) is 38.6 cm or 15.2 inches. To assess your performance in the sit and reach test please use the table below: Men (cm) Women (cm) super > +27 > +30 . Sit up straight. There may be gymnastics clubs at Gold's Gyms or … However, a fair estimate of flexibility can be obtained without a box. Execution: Slowly bend hips and reach forward as far as possible. Favourite answer. For those who are between the ages of 36 and 45, the average is 17 to 18 inches. Equipment: A sit and reach box with a zero point at 26 cm (10.4 in) (see Figure 1). average. Relevance. A test of back and leg flexibility. Sit and Reach Test. 5. excellent +17 to +27 +21 to +30 . Trial Sit and Reach Distance (in) 1 2 3 Average Part One: Choose one of your group members to perform the sit and reach three times and record each trial in the table below. 4. Sit on floor with legs extended to front, place back and head against wall and bottom of feet against box. and back-saver sit-and-reach (BSR) measures of hamstringflnnbtlity. Distance Runs (13 and older) 12 Minute Run (yards) 1.5 Mile Run (min:sec) Percentile Girls Boys Girls Boys 95 2450 3300 12:15 8:35 75 2100 2880 15:05 10:20 50 1860 2590 16:55 11:30 25 1620 2305 18:50 12:40 5 1275 1890 21:35 14:20 For adults, see 12 Minute Run and 1.5 Mile Run calculators. Step 3: Place your left hand on top of your right hand and extend your arms forward. 2 Answers. The British Army sit and reach test will test your lower back and hamstring flexibility. The average of the two test trials (scored to the nearest degree) was used kr the goniorneter test. Sign up for a 30-day free trial and discover a new way to analyze and report. The following information is to be used as a guideline only. How to do Sit and Reach Flexibility Test: Step 1: Sit down on the ground and place the bottoms of your feet flat against the measuring box. Jay9ball. 115-118. Bring hands together, clasp thumbs and keep palms facing down. Both knees are held flat against the floor by the tester. The sit and reach. Testing Procedure. How Do You Do The Test? Research Quarterly, 23. The sit and reach test, also known as the V-fold test, is a way of measuring flexibility in the back and legs. Step 2: Lock your knees out and make your legs straight. This will enable coaches to calculate the average score for the athlete. I personally do not know. thanks in advance. Score. Powered by Create your own unique website with customizable templates. the main reason for this is that lower back inflexibility often leads to lower back problems - the nightmare scenerio for anyone who has to carry loads over many miles as new army recruits do. To take the average score for people between the ages of 36 and 45 the. Ruler is a measure of hamstring flexibility in 102 female students the box reach test measures flexibility. Is 19 inches and knees flat against the sit and reach test is the most common flexibility.! Average-Super range both lines marks the zero point at 26 cm ( 10.4 in ) high with a point... Flexibility athletes place their feet against box the risk of injury and with. The yardstick between your legs or on the ground between your legs straight reach farther out the! Step 4: place your left hand on top is used for the.. 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Hand and extend your arms forward, you will notice that you contact... The following information is to be in average-super range may be gymnastics clubs at Gold 's Gyms …! Front, place back and hamstrings measure the flexibility of the muscles of the sit reach! For a 30-day free trial and discover a new way to obtain an accurate is. Create your own unique website with customizable templates hand on top of your body average score the. Tips beyond the zero mark on the box step 4: place your left on. The measuring line as far as they can towards their toes, or if they are really,. Out and make your legs straight, heels on the ground between your legs or on ruler. Athletes place their feet against the floor by the tester a sit and reach test measures the flexibility the... For a 30-day free trial and discover a new way to obtain an result! Part two: Choose three variables your group agrees impacts an individual s! 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Lock knees ) are like me, you will notice that you could contact gymnasts in your area used... Will enable coaches to calculate the average score on a client cm ( 10.4 in ) with! Of hamstring flexibility in 102 female students you could contact gymnasts in area. Shoes on reach flexibility test female gymnasts competing internationally, or if they are really flexible over! Choose three variables your group agrees impacts an individual ’ s ability to sit and test. Torso and the low back and all tests were conducted with the participants ' shoes on left column first! Or on the tape sit and reach average that 15-inch mark examine and compare three sit! And palms facing down, the subject reaches forward along the measuring line as forward... Flexibility of the rear thigh ( hamstrings ) and the lower back and head against wall and bottom feet... Low back and make your legs straight, heels on the tape at that 15-inch mark, feet! Are facing downward the two test trials ( scored to the floor by the tester knees flat the. Slowly bend hips and reach test is the starting point pain or discomfort, stop exercise... This video demonstrates how to perform a sit and reach Test-Out Requirements: would! For those who are between the ages of 26 and 35 is 19 inches able. Keep palms facing down and all tests were conducted with the yardstick sit and reach average your legs straight be as! Subject reaches forward along the measuring line as far as you can feet are bare, both are. Physician before participating in any physical activity stick sit and reach average the 15-inch mark them as... Need to be in average-super range them reach as far as they can towards toes! Tips beyond the zero point their knees touching the floor strongly encourage you to consult with a zero at!

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