LAB 5.1 ASSESSING YOUR CURRENT LEVEL OF FLEXIBILITY 163
fah06822_ch05_139-174.indd 163 09/11/15 04:22 PM
LABORATORY ACTIVITIES
LAB 5.1 Assessing Your Current Level of Flexibility
Part I Sit-and-Reach Test
Name Section Date
Equipment
Use a modified Wells and Dillon flexometer or construct your own measuring device using a firm box or two pieces of wood about 30 centimeters
(12 inches) high attached at right angles to each other. Attach a metric ruler to measure the extent of reach. With the low numbers of the ruler toward the
person being tested, set the 26-centimeter mark of the ruler at the footline of the box. Individuals who cannot reach as far as the footline will have scores
below 26 centimeters; those who can reach past their feet will have scores above 26 centimeters. Most studies show no relationship between performance
on the sit-and-reach test and the incidence of back pain.
Preparation
Warm up your muscles with a low-intensity activity such as walking or easy jogging. Then perform slow stretching movements.
Instructions
1. Remove your shoes and sit facing the flexibility measuring device with your knees fully extended and your
feet flat against the device about 10 centimeters (4 inches) apart.
2. Reach as far forward as you can, with palms down, arms evenly stretched, and knees fully extended; hold the
position of maximum reach for about two seconds.
3. Perform the stretch 2 times, recording the distance of maximum reach to the nearest 0.5 centimeters:
cm
Rating Your Flexibility
Find the score in the table below to determine your flexibility rating. Record it here and on the final page of this lab.
Rating:
Ratings for Sit-and-Reach Test
Men
Rating/Score (cm)*
Needs
Improvement Fair Good Very Good Excellent
Age: 15โ19 Below 24 24โ28 29โ33 34โ38 Above 38
20โ29 Below 25 25โ29 30โ33 34โ39 Above 39
30โ39 Below 23 23โ27 28โ32 33โ37 Above 37
40โ49 Below 18 18โ23 24โ28 29โ34 Above 34
50โ59 Below 16 16โ23 24โ27 28โ34 Above 34
60โ69 Below 15 15โ19 20โ24 25โ32 Above 32
Women
Age: 15โ19 Below 29 29โ33 34โ37 38โ42 Above 42
20โ29 Below 28 28โ32 33โ36 37โ40 Above 40
30โ39 Below 27 27โ31 32โ35 36โ40 Above 40
40โ49 Below 25 25โ29 30โ33 34โ37 Above 37
50โ59 Below 25 25โ29 30โ32 33โ38 Above 38
60โ69 Below 23 23โ26 27โ30 31โ34 Above 34
*Footline is set at 26 cm.
SOURCE: Canadian Society for Exercise Physiology. 2003. The Canadian Physical Activity, Fitness & Lifestyle Approach: CSEP-Health & Fitness Programโs Health-Related
Appraisal and Counseling Strategy, 3rd ed. Adapted with permission from the Canadian Society for Exercise Physiology.
Final PDF to printer
Shayne
Pruitt
G
10-10-24
40
very
good
