The Sit and Reach Test Assesses Hamstring Flexibility
Sit and Reach Flexibility Examination
The sit and attain test is a common mensurate of flexibility, and specifically measures the flexibility of the lower dorsum and hamstring muscles. This examination is important as because tightness in this area is implicated in lumbar lordosis, frontward pelvic tilt and lower back hurting. This test was starting time described by Wells and Dillon (1952) and is now widely used as a general examination of flexibility.
Well-nigh Sit and Reach Exam Variations
At that place are a few variations of the test. Many of the variations of this exam involve the differences in the value of the level of the feet.
The nearly logical mensurate is to employ the level of the feet as recording zero, so that any measure that does not reach the toes is negative and any reach by the toes is positive (such as for PRT Sit and Reach for the Navy). Still, using negative values is more than difficult for statistical assay, and for comparing results. The procedure for the Presidents Challenge version crave that the box is made with 9 inches (23 cm) at the level of the anxiety, then reaching two inches past the toes is recorded as 11 inches. The Eurofit manual suggests having 15cm at the level of the feet, and also 10 inches has been used (NHL combine testing).
A limitation of the traditional sit down and reach procedure is that people with long arms and/or short legs would become a better upshot, while those with short artillery and/or long legs are at a disadvantage. The modified sit and attain test controls for this, as the zero mark is adjusted for each private, based on their sitting reach level.
The traditional sit and reach procedure as well measures the combined flexibility of the legs. The Back-Saver Sit and Achieve, as as used by Fitnessgram Programme, tests one leg at a time. In the Chair Sit down and Attain Test, designed for testing the elderly, the dominant leg is tested while the subject sits on a chair and leans forwards.
If you lot do non have a specifically made sit and attain box, you lot can use any box, crate or step with a long ruler (make your ain). Y’all can follow the description of the Sit and Reach at dwelling, a simple version that can exist washed with minimal equipment, or the 5-Sit Flexibility Test, similar to the sit and reach though it uses a line on the footing instead of a box.
There are similar flexibility tests not performed while sitting. The Kraus-Weber Floor Affect Examination, toe touch and Schober exam all mensurate flexibility of the lower back and hamstrings, while standing and leaning forward.
The basic outline of the sit and attain test is described below. Some of the more pop variations are described in more item above.
sit and reach box (or alternatively a ruler can be used, and a footstep or box).
This test involves sitting on the floor with legs stretched out straight alee. Shoes should exist removed. The soles of the feet are placed flat against the box. Both knees should be locked and pressed apartment to the floor – the tester may aid by holding them down. With the palms facing downwards, and the easily on meridian of each other or next, the subject reaches forward along the measuring line as far as possible. Ensure that the easily remain at the same level, not one reaching further forrad than the other. Subsequently some practice reaches, the bailiwick reaches out and holds that position for at to the lowest degree one-two seconds while the distance is recorded. Make sure in that location are no jerky movements. Encounter also video demonstrations of the Sit and Reach Examination.
The score is recorded to the nearest centimeter or half inch as the distance reached by the hand. Some examination versions utilise the level of the anxiety as the zero mark, while others have the zero mark ix inches before the feet. At that place is also the modified sit and reach test which adjusts the zero marking depending on the arm and leg length of the subject. There are some norms for the sit and reach test and likewise examples of some actual athlete results.
This test only measures the flexibility of the lower back and hamstrings, and is a valid measure of this.
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 past a test such equally the endurance examination which tin deed as a warm up. If a warm up is used, it is of import to take a standardized warm up and examination order and repeat the same conditions for each time the test is conducted.
The sit down and reach test is a common examination 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 for comparison.
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 torso.
- Wells, K.F. & Dillon, E.K. (1952).
The sit and attain. A test of back and leg flexibility.
Research Quarterly, 23. 115-118.
- Sit and Accomplish Test variations:
- sit down & accomplish — Presidents Challenge version.
- sit & reach — for the Navy Physical Readiness Test (PRT).
- sit & accomplish — elementary version for fitness testing at home.
- sit & achieve — backsaver version, testing each leg separately
- sit & achieve — chair version
- Modified Sit down and Attain
- V-Sit test — no box required
- Toe Touching Variations:
- Kraus-Weber Flooring Touch Examination — can the subject affect their toes for ten seconds?
- Toe Touch — measure distance from fingertips to ground.
- Schober examination — measures the flexibility of the lumbar spine based on the stretching of the skin over the lumbar spine while angle forwards.
- Stand & Accomplish — stand up on a raised surface and curve forwards with directly legs. Measure out how far past the toes the finger tin reach.
- Sit and Reach Test Results and Normative Values
- Sit and accomplish boxes — run across what is bachelor
- Make your ain Sit and Reach testing box, or Buy a sit down and reach box
- Sit and Reach Examination Videos and other Flexibility Test Videos
- Other flexibility tests
- Hamstring flexibility exercises on this listing of stretches.
- Flexibility Shop — items to measure flexibility.
The Sit and Reach Test Assesses Hamstring Flexibility