What is flexibility? Flexibility is defined as the range of movement available at a joint. To improve flexibi
What tests flexibility?
The "Sit and Reach test" is a procedure which establishes ones flexibility in their back and hamstrings.
Equipment:
Click on the link below for a demonstration of the equipment and procedure:
http://www.youtube.com/watch?v=lv-_D8NnKdw&safe=active
To purchase the equipment for the Sit and Reach test you can buy it on:http://www.newitts.com/product/IT053656/Apollo_Sit_and_Reach_Box.htm
Advantages:
Disadvantages:
To find out more information on the sit and reach test, click the following website: http://sportsmedicine.about.com/od/fitnessevalandassessment/qt/SitandReach.htm
References:
Sharon Therien http://www.livestrong.com/article/332519-what-are-the-benefits-of-good-flexibility/
http://www.topendsports.com/testing/tests/sit-and-reach.htm
http://www.topendsports.com/testing/tests/sit-and-reach.htm
http://sportsmedicine.about.com/od/fitnessevalandassessment/qt/SitandReach.htmhttp://www.merriam-webster.com/medical/proprioceptive%20neuromuscular%20facilitation
lity, one can partake in Static, dynamic and PNF ("proprioceptive neuromuscular facilitation", Merriam-webster, 2014) stretching.
What tests flexibility?
The "Sit and Reach test" is a procedure which establishes ones flexibility in their back and hamstrings.
Equipment:
- Box (preferably the one found on: http://www.habdirect.co.uk/sit-reach-box-steel?gclid=CKHJ853T9r4CFQeWtAodgGoARg
- Meter ruler
- Tape
- Assistant
- To perform this test the athlete must be sitting down with his feet against the box.
- The box should be against a wall or held stationary so the subject can not move it.
- He/she should then reach forward with their arms and place their hands as far as they can on the box in front of them.
- The assistant should then read the ruler beside the subjects hands, which determines their flexibility.
Click on the link below for a demonstration of the equipment and procedure:
http://www.youtube.com/watch?v=lv-_D8NnKdw&safe=active
To purchase the equipment for the Sit and Reach test you can buy it on:http://www.newitts.com/product/IT053656/Apollo_Sit_and_Reach_Box.htm
Advantages:
- A clear advantage of this method of testing is that you can test your flexibility before you have participated in exercise and after exercise. Through this you will be able to see how exercise creates greater flexibility within joints. Tests results for the sit and reach test are usually higher after exercise as your body has warmed up, creating greater amounts of synovial fluid production, and it’s less viscous. Hence why the range of motion performed at a joint is increased, as resistance within it is lessened, due to the thinning of the synovial fluid.
- There is minimal equipment needed. If you can not get hold of a sit and reach test you can create your own by following the instructions on the website I have provided: http://www.topendsports.com/testing/sit-and-reach-box.htm
- The test measures "the flexibility of the lower back and hamstring muscles. This test is important as because tightness in this area is implicated in lumbar lordosis, forward pelvic tilt and lower back pain", (Sit and reach flexibility test, Topendsport, 2014)
- The sit and reach test is easy to set up and conduct as it can be performed almost anywhere.
- Whilst conducting the test you must have an assistant to read your results, this will make the result more reliable as you don't have to guess or lean upwards to see your result, which could adjust your results and cause them to not be reliable.
Disadvantages:
- Variations in leg and arms affect the results and can put participants at a disadvantage. If the subject has long arms and short legs they can get a much higher to score to those who have short legs and long arms. This then affects results when comparing them to other athletes. Click the link to find out the sit and reach test norms: http://www.topendsports.com/testing/norms/sit-and-reach.htm
Reliability:
The reliability of this test will depend on if there is a warm up before the test or if there is no warm up or if the test is performed at the end of an activity, the same procedure must be repeated next time the test is conducted. "If a warm up is used, it is important to have a standardized warm up and test order and repeat the same conditions for each time the test is conducted", (topendsport, 2014)
Validity:
Is the test actually testing overall flexibility? This test is designed to only measure the hamstrings and lower back. Therefore, it would not be beneficial for those who are wanting to discover how flexible their entire body is, or how flexible their arms are.
To find out more information on the sit and reach test, click the following website: http://sportsmedicine.about.com/od/fitnessevalandassessment/qt/SitandReach.htm
References:
Sharon Therien http://www.livestrong.com/article/332519-what-are-the-benefits-of-good-flexibility/
http://www.topendsports.com/testing/tests/sit-and-reach.htm
http://www.topendsports.com/testing/tests/sit-and-reach.htm
http://sportsmedicine.about.com/od/fitnessevalandassessment/qt/SitandReach.htmhttp://www.merriam-webster.com/medical/proprioceptive%20neuromuscular%20facilitation