Fill in the online form or e-mail us at: info homefitnesstest. Home Fitness Tests Flexibility Flexibility is important for reducing injuries and having the range of motion to perform activities freely.
Equipment Needed see more about equipment Step or low box — for placing the feet up against Cloth Tape or Ruler — for measuring distance reached. Sit and Reach Test 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. Perform the test three times and record the best score.
Results Take a measure in cm or inches of how far beyond the base of your foot you reached, or if you did not reach your toes, measure how far before the feet you were a negative measurement score. Extended the legs in front of the body with toes pointing up Place the feet flat against the bottom of a flat surface Put a ruler on the ground between your legs or the top of the step.
Place one hand on top of the other, then reach forward. The furthers point you can reach without bouncing is your sit and reach measurement. Advantages You do not need special equipment or a sit and reach box to measure forward flexion. Disadvantages One of the disadvantages of the sit and reach test is that not everyone is of the same stature. Both metal boxes are powder coated and have two baseline starting points 15cm and 30cm.
Subscribe for Email Updates. Leave a Comment Cancel Reply You must be logged in to post a comment. Independently verified. It is important that your legs remain stretched and that both hands are reaching evenly.
There should not be any reaching with a single hand. Bouncing should also not occur. The distance should be reached in a single movement. Are you looking for a useful guide that describes more than 40 sports tests? This e-book contains an overview we composed of the most important sports tests currently available. Additionally, the tests are, where possible, substantiated with literature. Sit and Reach Test. Sit and Reach Test General The Sit and Reach test is an easy test to measure the flexibility of your torso and the lower part of your body.
Content The test consists of the following components: Setting box if necessary Measuring time. Procedure Take off your shoes and sit flat on the floor. Reliability Test reliability refers to how a test is consistent and stable in measuring what it is intended to measure.
Validity Test validity refers to the degree to which the test measures what it claims to measure and the extent to which inferences, conclusions, and decisions based on test scores are appropriate and meaningful. London: Harcourt Publishers. Required Resources To conduct this test, you will require: Box Metre Ruler Tape Assistant How to conduct the test The Sit and Reach Test is conducted as follows: The athlete warms up for 10 minutes and then removes their shoes The assistant secures the ruler to the box top with the tape so that the front edge of the box lines up with the 15cm 6 inches mark on the ruler and the zero end of the ruler points towards the athlete The athlete sits on the floor with their legs fully extended with the bottom of their bare feet against the box The athlete places one hand on top of the other, slowly bends forward and reaches along the top of the ruler as far as possible holding the stretch for two seconds The assistant records the distance reached by the athlete's fingertips cm The athlete performs the test three times The assistant calculates and records the average of the three distances and uses this value to assess the athlete's performance.
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