What should you do before a sit and reach test?
Technique
- There are various techniques and variation of the Sit and Reach test.
- Pretest: Clients/Patients should perform a short warm-up prior to this test with some gentle stretches.
- A yardstick is placed on the floor and tape is placed across it at a right angle to the 15 inches mark.
Should you warm up before sit and reach test?
Conclusions: A warm-up protocol performed before the sit-and-reach test, comprised by locomotion, dynamic activities and stretching, improves significantly the distance achieved in this test.
How does the sit and reach test work?
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.
How do you prepare for a fitness test?
Try a mix of:
- Steady running (warm up 5 mins, followed by 15-20 mins of running at a steady pace, then a cool down).
- Interval training (warm up 5 mins, 30 secs hard sprint + 30 secs walking x 10, cool down). Interval training simulates what your body will go through in the bleep test.
How reliable is the sit and reach test?
The sit and reach (SR) test is a field test used to measure hamstring and low back flexibility. Chair sit and reach (CSR) measures have been found to be highly reliable for both male and female participants (0.92<0.96),3 and so have back saver sit and reach (BSSR) measures (0.99).
What is the average for sit and reach?
Sit and Reach Normative Data Results Table
| Result | Men | Women |
|---|---|---|
| Excellent | 32 – 41cm | 36 – 44cm |
| Good | 21 – 29cm | 26 – 35cm |
| Average | 15 – 20cm | 16 -25cm |
| Fair | 8 – 15cm | 7 – 15cm |
What is a good score for the sit and reach test?
Sit and Reach Test
| Fitness category | Males | Females |
|---|---|---|
| Excellent | >46.5cm | >45.5cm |
| Good | 46.5 – 38.0 | 45.5 – 38.0 |
| Average | 37.5 – 27.0 | 37.5 – 29.0 |
| Below Average | 26.5 – 17.0 | 28.5 – 20.0 |
Should I workout before a physical?
3) Avoid exercise Normally, we’d never tell you to not exercise. But, strenuous exercise before a medical exam can elevate your heart rate and drop your potassium levels.
What are the disadvantages of the sit and reach test?
One of the disadvantages of the sit and reach test is that not everyone is of the same stature. Some people have longer torso’s, arms or legs than others. This can skew results when measuring the flexibility of the lower back and hamstrings.
How do I prepare for the sit and reach test?
Prior to completing the sit and reach test, ensure: The athlete completes a standardised warm-up, which includes some stretches. The athlete removes their shoes. The Sit and Reach Box is on a flat surface against a wall. Now that we are ready to conduct the test, follow the instructions below:
What is the difference between sit and reach and chair sit-and-reach?
The Back-Saver Sit and Reach, as as used by Fitnessgram Program, tests one leg at a time. In the Chair Sit and Reach Test, designed for testing the elderly, the dominant leg is tested while the subject sits on a chair and leans forward. If you do not have a specifically made sit and reach box, you can use any box,…
What does the modified sit and reach test measure?
The modified sit and reach test controls for this, as the zero mark is adjusted for each individual, based on their sitting reach level. The traditional sit and reach procedure also measures the combined flexibility of the legs.
What are sit and reach test normative values?
Sit and Reach Test normative Values (M = men; W = women (ACSM, 2018)). When comparing your athlete’s score to these normative values, be aware of the type of box that you are using, as each box might be slightly different. The values above use a sit-and-reach box where the toe line (also called “zero point) is at the 15cm mark, as shown below.