Page 1 - Practical 3

Practical Manual

Practical 3

Component Measured: Flexibility

“It is the ability to move joints through their full range of motion”.

Name of the Test: Sit and Reach Test
Note
Aim

To measure the flexibility of the lower back and hamstring muscles by using Sit
and Reach test.

Required Equipment: For conducting this test aSit and reach box (or alternatively
a ruler can be used, and a step or box) is required.

Testing Procedure: The participant is asked to remove his/her shoes and place
his/her feet against the testing box while sitting on the floor with straight knees (see
figure 4). Now the participant is asked to place one hand on top of the other so that
the middle finger of both hands are together at the same length. The participant is
instructed to lean forwards and place his/her hands over the measuring scale lying
on the top of the box with its 10 inches marks coinciding with the front edge of the
testing box. Then, the participant is asked to slide his/her hands along the measuring
scale as far as possible without bouncing and to hold the farthest position for at
least one second.

Figure 4: Sit and reach test

Scoring Procedure: Each participant is given three trials and the highest score
nearest to an inch is recorded and 10 inches are subtracted from the recorded reading
to obtain the flexibility score which is compared with the standards given in table 1.

Physical Education and Yog
5