Sit and Reach Procedure

Summary

This script outlines a method for performing a sit-and-reach test using a 30 cm tall box and a meter stick or tape measure. The test involves placing the meter stick at the 26 cm mark on the box's edge, sitting with legs extended and feet flat against the box, and then leaning forward to slide hands up the ruler as far as possible. The procedure is repeated three times, and the results are averaged for the final score, offering a simple way to assess flexibility.

Takeaways

• 📏 Use a solid box that is 30 centimeters tall and a measuring tool like a meter stick or tape measure.
• 📌 Position the measuring tool over the front edge of the box with the 26 centimeter mark aligned with the box's edge.
• 🔨 Secure the measuring tool on top of the box so that 26 centimeters extend over the front edge towards the test subject.
• 👟 Remove your shoes before beginning the test.
• 🧘 Sit on the floor with legs stretched out and flat against the front end of the test box, ensuring knees are straight.
• 💺 Lean forward at the hips in a slow and steady motion while keeping the knees straight.
• 🤲 Slide your hand up the ruler as far as you can reach without bending the knees.
• 📝 Record the distance reached in centimeters as the result of the test.
• 🔄 Repeat the procedure three times to ensure accuracy.
• 📊 Calculate the average of the three recorded results to obtain the final score.
• 🏋️‍♂️ This test measures flexibility, specifically the reach of the hamstring muscles.

Q & A

What is the purpose of the test described in the script?

The test is designed to measure the flexibility of an individual by assessing their ability to reach forward while keeping their knees straight.

What materials are required to perform this test?

A solid box about 30 centimeters tall, an emitter stick or tape measure, and a flat surface to sit on are required.

How should the emitter stick or tape measure be positioned on the box?

It should be fixed on top of the box so that 26 centimeters of the ruler extend over the front edge towards the test subject.

What is the starting position for the test subject before beginning the test?

The test subject should sit on the floor with their legs stretched out in front, knees straight, and feet flat against the front end of the test box.

What is the correct movement to perform during the test?

The test subject should lean forward at the hips in a slow, steady movement while keeping their knees straight.

How far should the test subject aim to slide their hand up the ruler?

The test subject should slide their hand up the ruler as far as they can go without bending their knees.

What is the significance of recording the result in centimeters?

Recording the result in centimeters provides a precise measurement of the test subject's reach, which is used to assess their flexibility.

How many times should the test be repeated?

The test should be repeated three times to ensure accuracy and consistency in the results.

What is the final score of the test determined by?

The final score is the average of the three recorded results.

Why is it important to remove shoes before the test?

Removing shoes ensures that the test subject's feet are flat against the box and that the measurement is not affected by the thickness of the shoes.

What does the average of the results indicate about the test subject's flexibility?

The average of the results gives a reliable indication of the test subject's overall flexibility, as it accounts for any potential outliers in individual attempts.