Sit and reach test chart

Apr 1, 2016 · The definition of sit and reach test is a measuring test to determine the level of someone’s flexibility. You want your feet to rest against the edge of what is called a sit and reach box. This is an old assessment, from what we can learn, and is unique in 4 ways: (1) No push ups, sit ups or pull ups (2) Includes a 1RM strength assessment – the bench press (3) Includes an agility drill (4) Includes a graded flexibility test Apr 7, 2021 · Sit and reach. 5 inches and women 20 inches. The outstretched foot is placed flush against the measurement box. 12 Minute Run. The norm values below are for the standard version of the test in which both knees are held straight. It measures the flexibility of the clients lower back and hamstrings. Procedures:1. Lie supine and lift one leg straight up while keeping the other pressed flat to the floor. The Sit and Reach Test is a widely used assessment tool to measure an individual’s flexibility, particularly in the lower back and hamstring muscles. Warm up by walking and static stretching. With dimensions of 30" x 12" x 13"" the Baseline Sit n' Reach Trunk Flexibility Assessment Testing is compact enough to store in any T9, physical therapy clinic, hospital, school or other testing facility. In one, the level of the feet is marked as zero, and any score less than that is recorded as a negative number, and any result past the toes is recorded as a positive number. The point where The Back-Saver Sit and Reach Objective of the Back-Saver Sit and Reach. 2. Keeping your upper arm stationary, rest your palm between your shoulder blades. This is a commonly performed f Welcome to our selection of fitness instructional posters, focusing on the cardio side of the workout. Sit & Reach B (ACE Tape Measure Version) Assessment. Perform a short warm-up. It measures the flexibility of the lower back and hamstrings. Score and compare posterior sequence flexibility to healthy reference. After that, remove your shoes and take your position on the ground. Jan 18, 2024 · To check your pulse at your wrist, place two fingers between the bone and the tendon over the blood vessel found on the thumb side of the wrist, called the radial artery. Or: • Shoulder Stretch – With one arm over the shoulder and one arm tucked under behind the back, students try to touch their fingers and then alternate arms. Jan 20, 2014 · Among all the sit-and-reach test protocols, the Classic sit-and-reach test seems to be the best option to estimate hamstring extensibility. Study with Quizlet and memorize flashcards containing terms like Which of the following tests uses calipers to assess body composition? A. Individuals can use the sit-and-reach test to compare flexibility to the average result for individuals of the same gender and age. Stand and Reach Flexibility Test. The U. The pull-up. Sit and Reach. 2, Recommendations for Patients Requiring Personal Physician Supervision Based on Clinical Safety Criteria Box 4. Three trials are done and the average of the last two is noted. Age Curl-up (no. purpose: This test measures lower body flexibility. Begin in a modified push-up position, on the hands and knees, with hands shoulder-width apart and elbows fully extended. At the age of 45, men should aim to reach 17. The heels should be in contact with the sit and reach box with the ankles dorsiflexed. The subject stands on a raised surface and bend forwards with straight legs. Normally, a box 32 cm (12. 26. S. $369. Chair Sit-and-Reach Test for lower body flexibility. The Setup: The sit and reach test requires minimal equipment - a measuring device, typically a sit and reach box or ruler, and a flat surface. (exceeds health-related standard) Boys. 15. Overlap hands with arms outstretched in front. Astrand Rhyming Cycle Ergometer Test. Pages 103-105, Balance assessment information included. 3 95. Standard Delivery Charges Apply Delivery Information. to monitor the efficacy of the tr eatment performed (relativ e and absolute Perform an appropriate warm-up. Then, repeat and take note of how far the hands could reach. In the. Dillon 2013) and has an extensive database of results across all age groups and genders. Now you are ready to conduct the Sit and Reach test. 6-km Walk-Run. There are two different sit and reach box measurement methods. Here is a demonstration of the Back-Saver Sit and Reach test, and is one of the many tests used by the School Fitnessgram Program. Modified Functional Reach Test (Adapted for individuals who are unable to stand): Performed with a leveled yardstick that has been mounted on the wall at the height of the patient’s acromion level in the non-affected arm while Jan 5, 2021 · Final Results (6c) After the 30 day tracking, we will complete the same exact test as we did with Req 6a. Count number of repetitions in 60 seconds. The student will sit on the floor in front of the measuring device. The back-saver sit and reach assesses hamstring flexibility for each leg. It is associated with the lifestyle tasks of movement in and out of a vehicle, walking and climbing stairs, and also with a person’s gait and posture. This test measures the student's flexibility in the lower back, legs and shoulders. Age. Step 1 – Before you begin, complete a set of standardized warm-up exercises, such as stretching, squatting, or a slow jog. The other leg is straight with foot flat against the box. Measurement Scale. 5 Mile Run . 1 mile walk. One Bend your other knee with the sole of your foot flat against the mat. Let's say you count 20 beats in 15 seconds. Learn how to perform the sit and reach test with a few easy steps! Nov 30, 2021 · According to the Mayo Clinic, for a good level of flexibility men aged 25 should be able to reach to 19. , et al. 25″ (over 85th percentile) Sit-ups: 53 in one minute (just below 85th percentile) 30-foot shuttle run: 9. Estimate VO2 as they do in the textbook on page 235. sit-and-reach C. 4 74. CAUTION: If you have high blood pressure (140/90 mmHg), lower back issues, hip issues, etc. B. completed) Flexed arm hang (seconds) Back-saver sit and reach* (inches) Shoulder stretch 52 10 6 12 3 8 2 7 2 8 9 Healthy Fitness Zone = touching fi ngertips together behind the back on both the right and left sides. Put the markers 2 meters apart at the ends of the test course for the start and the turning lines. With hands placed on top of each other Oct 13, 2021 · This video explains how to perform a sit and reach test measurement for measuring flexibility in the hamstring and lower back. At the end of the assessment, students are provided 2 higher level The sit and reach test is the most common flexibility test. It involves: Sit-ups. May 24, 2024 · Use the step 4 chart to set the next 2 stages and repeat the process. Quickly measure and calculate your posterior chain mobility and flexibility. Jul 2, 2014 · The following chart explains the Coast Guard PFT standards: Event. This is a 6-minute cycle test that uses a metronome, stopwatch, and cycle. Jun 29, 2021 · This test can help measure your hamstring flexibility, as well as the flexibility of your glutes and lower back. Men aged 35 should reach 18. V-sit testing Mark a straight line two feet long on the floor as the baseline. The Sit and Reach Test is conducted as follows: The athlete warms up for 10 minutes and then removes their shoes. Legs should be out straight ahead and knees flat against the floor. Test Item No. DO NOT perform this test prior to receiving medical clearance to do so. Standing Broad Jump. It is an important area for performing police tasks involving range of motion and is important in minimizing lower back problems. Students are grouped in pairs to observe one another while performing the sit and reach fitness test. 20. I = Needs Improvement Zone. 9 Fitness Categories for Maximal Aerobic Power for Men and Women by Age (continued) Age 50 Max 02 (ml- • kg-I min-I) -59 12-Min Run This is a simple test you can do to test your hamstring flexibility. Before testing allow participant to adequately stretch as well as execute moderate aerobic exercise. Inclined Pull-ups. You will need: A box about 30cm (12 inches) high; A meter rule; Instructions BACK-SAVER SIT AND REACH • This test measures hamstring flexibility. It is an important area for performing police tasks involving range of motion and is also important in minimizing lower back problems. The Sit and reach test is one of the linear flexibility tests which helps to measure the extensibility of the hamstrings and lower back. 5 Mile Run. This test is important because tightness in these areas is closely related to lower back pain and forward pelvic tilt. the reach distance, usually measured in inches. The test is simple to perform and only requires a few minutes to complete. Equipment:ruler, step (optional, you could make your own sit and reach box if Dec 1, 2015 · In lieu of these issues, the most common fitness batteries have generally used 3 flexibility tests: shoulder stretch, trunk lift, and sit-and-reach tests. Using your left hand, reach down behind your back and rest the back of your hand on your spine (your palm should be facing away from your body). Sit and reach tests are used as part of the evaluation process in rehabilitation and recovery to primarily measure the combined flexibility of the hamstrings Jun 1, 2012 · trainer to select an appropriate sit-and-reach test to categorize their athletes-patients (validity study) and. Each student observes their partner to ensure proper form and focus is occuring. An example: if you only did 12 push ups the first time, you will need to do at least 13 push ups on the final test. Jun 8, 2023 · A modified version of the push-up test is used for women, who tend to have less relative upper body strength than men. Sit with the feet in a V shape, touching the tape, feet about a foot apart, with the measuring tape between the legs; the 0 end starts where the legs part. More Information Click "Calculate". Back Scratch Test for upper body flexibility. The Chair Sit and Reach Test is a variation of the traditional sit and reach flexibility test. This test has been validated by Jones et al. 5 ± 1. Wells & Evelyn K. The Functional Reach Test: Standing instructions (Weiner, D. This box has measurements marked off on it to show you how far you’re reaching. Instruct your client to remove his/her shoes and sit on the floor with knees straight (pressed to the floor), and feet approximately 12 inches apart. It has a simple procedure, is easy to administer, requires minimal skills training for its application, and the equipment necessary to perform Feb 6, 2023 · I compared my results against the standards for 17-year-old boys on the chart found here. Equipment required ruler or tape measure straight back or folding chair (about 44 cm high) ware as well as PDF files of forms and charts. Scales and tape. How to improve Sit and Reach Test Eurofit for Adults. These standards are based on the 1985 School Population Fitness Survey and validated in1998, by means of comparison with a large nationwide sample collected in 1994. Step 2: Lock your knees out and make your legs straight. Slowly reach forward four times and hold the positon on the fourth reach for at least one second. Offered in YMCAs Consent for Exercise Testing Form (form III) Mentioned in Description of Fitness Testing and Exercise Programs (form IIA) Included in YMCA Fitness Analyst software. Remove shoes, sit facing a wall, an Video #1: Example of how to perform a sit-and-reach test with a sit-and-reach box Video #2 : Demonstration of using a measuring tape and adhesive tape to conduct a sit-and-reach test. sequence with a rest period between each test. 600 yard walk/ run. Warm ‌up⁢ your muscles with light stretching or a short walk to prevent injury. To do it, sit down on the floor and extend your legs in front of you. This simple test is designed to measure the flexibility of your hamstrings and lower back. Hip, lumbar, and thoracic angles were assessed by angular kinematic analysis while the participants were performing the back-saver sit-and-reach test. V-sit reach (or sit and reach) This event measures flexibility of the lower back and hamstrings. 6 seconds (just below 50th percentile) One-mile run: 8:30 (far below 50th percentile) Dec 12, 2023 · Definition and Purpose. How to do Sit and Reach Flexibility Test: Step 1: Sit down on the ground and place the bottoms of your feet flat against the measuring box. Extend your arms and place one hand over the other. Unlike other physical tests, VJ is able to accurately measure a wide range of physical capabilities [7]. Browse through the items below to view our full range of charts in this category. Let your right palm rest on the back of your neck with your fingers pointing down toward your feet. ⁤ Sit on the ⁢floor with your legs straight ⁣out in front ⁢of you, feet⁣ flat against a box or‌ a step. procedure: Shoes should be removed first. The sit and reach test is the most common flexibility test. 6-minute Walk Test (or 2 minute Step in Place Test) for cardiovascular fitness. Place a measuring tape on the floor with the zero mark aligned with the participant's feet if you're using a measuring tape. [2] It was initially described by Wells and Dillon in 1952 and is probably the most used flexibility test. The modified sit and reach test adjusts the zero mark is adjusted based on the participant's arm length. The sit and reach test is the most common of all flexibility tests. Muscle strength and endurance are always assessed together. skinfold test B. Curl-up torso until elbow is in contact with knees and return to starting position. 5, Examples of Regression Equations for Age-Predicted Normal Standards for Exercise Capacity Three minute step test; Flexibility Sit & reach; Muscular strength and endurance Bench press test; One minute half sit-up test; YMCA Fitness Testing and Assessment Manual . completed) Trunk lift (inches) 90° push-up (no. Fitness Standards. 20 The SR Test was performed following Mar 1, 2009 · The sit-and-reach test is the preferred test over the back-saver sit-and-reach as measure of hamstring muscle extensibility. Pull-ups: 20 (over 85th percentile) V-sit-and-reach: 7. Mar 23, 2015 · A quick and easy guide to performing a proper Sit and Reach Test. D. Subject places bottom of feet (10 to 12 inches apart) against the side of the box (approximately 12" or 30 cm high) with knees straight. K. The zero mark on the traditional sit and reach test is at the feet, though some protocols have 15 or 23cm the feet level. One main factor of this physical test is hamstring flexibility, said Dr Luqman, so students can try specific stretches that help with that, to improve their range of motion. (meets health-related standard) H = High Fitness Performance Zone. Male. Sit and Reach Test This is a measure of the flexibility of the lower back and upper leg area. Equipment. " J Am Geriatr Soc 40 (3): 203-207. 2. , Duncan, P. When it comes to the mile walk/run, you need to have a faster time The sit and reach test is a common measure of flexibility, and specifically measures the flexibility of the lower back and hamstring muscles. In order to qualify for this award, participants must achieve at least the 50th percentile in all 5 events represented below. Bend your right elbow. All muscle groups can be tested simultaneously. Step 2 – Place the sit and reach box against a wall or another static surface. Here's how: Place a yardstick on the floor. The table below gives you a general guide for expected scores (in cm and inches) for adults, when Page 102, updated information on use of sit-and-reach test. The same procedure is repeated for the other leg. Mar 16, 2013 · The Baseline Sit n' Reach Trunk Flexibility Assessment Testing Box is designed for maximum durability and accuracy when taking readings. You may repeat the test up to three times, recording your best score to the nearest ½ inch. The Execution: With legs together and knees locked Chair Sit and Reach Purpose This test measures lower body flexibility, specially the hamstrings. 6-km Walk-Run should be attempted on the same day, with a 2-to-5-minute rest period permitted between See more details of pre-test procedures. One teacher tester to observe and test one pupil at a time. Finish the test when the client reaches 85% of their age-predicted max HR. Equipment/Facilities . See also video demonstrations of the Sit and Reach Test. Sit and Reach (SR) Test quantifies the degree of elasticity of the lower back and hamstring muscles ( Table 2 ). You can view the video content either on a television set with a DVD player or on a computer with a DVD-ROM drive. All five stations and the 1. The sit and reach test is a common fitness test that measures the flexibility of your lower back and hamstrings. Feb 28, 2021 · Sit and Reach Wall Test is an activity to test your Flexibility. It is a test for lower back and hip flexibility. SIT AND REACH TEST: This is a measure of the flexibility of the lower back and upper leg area. Sit on the floor with one leg out straight and the other leg with the knee bent and its foot flat on the floor (see image). Passing, or adequate hamstring flexibility, is the ability to lift the leg to a 90 degree angle, or to a vertical position, with straining. 1 Minute Push Up Test. Jan 4, 2024 · The test has been around since 1952 (Katharine F. 1. Procedure. 1 *300 Meter Run (Measured in Seconds) Males % 20 90 85 75 55 35 69 70 86 99 73. The Sit and Reach Test is a commonly used tool to assess trunk flexibility. VJ, in particular, is considered to be an intuitive and valid test [6]. The test involves stretching out to touch the toes beyond the extended arms from the sitting position. This test involves sitting on the floor with legs extended and reaching forward as far as possible, aiming to touch or surpass the toes. Draw a measuring line perpendicular to the midpoint of the baseline extending two feet on each side and marked off in half-inches. Repeat three times, leaning forward and reaching with hands out. It requires a box about 30cm (12 inches) high and a meter rule: Sit on the floor with your back and head against a wall. (1992). TABLE 8. The concurrent validity of sit-and-reach and back-saver sit-and-reach in men is compromised, and hence, other tests should be considered to evaluate the hamstring extensibility. Dec 4, 2013 · Key Descriptions. The individual to be tested should lie on the floor in the supine position with the knees bent at a 45 degree angle. , the Modified sit-and-reach test). Hold the individuals ankles to maintain heel contact with the floor. Ensure to keep your knees down during the test. 7 years performed the back-saver sit-and-reach test and the sit-and-reach test. Standards for Health-Related Fitness Zones. Something you can't find? E-mail us at info@sportsposterwarehouse. , the Classic sit-and-reach test) are a better indicator of hamstring extensibility than the modifications that incorporate fingers-to-box distance (e. Table 4. Only this time we need to show some type of improvement. It is part of the Senior Fitness Test Protocol, and is designed to test the functional fitness of seniors. arm hang D. The final reach must be held steady for 15 seconds to count. Calculate Sit & Reach. Measure how far past the toes the fingers can reach. Sit-and-Reach. The sit-and-reach test is a simple way to measure the flexibility of the back of your legs, your hips and your lower back. Push-ups (60 sec) 29. Reach around behind you with your left arm so the palm is facing out and try to touch One-Minute Sit-Up Test. g. Oct 7, 2023 · 2. The test is conducted like above but uses an "on the knee" push-up position. Tester places measuring stick on box parallel to subject's legs Step 1: Set up the equipment. Shuttle Run. At the point of your greatest reach, hold for a couple of seconds, and measure how far you have reached. End scores (e. If the tester cannot read off the mark, then it can be considered as a no attempt. Sit and Reach Test. 9 104 112 113. There are charts with normative data for a comparison for ages 60 to 94. Your client should sit on the floor with their back and head against a wall. The test: Using a pull-up bar, start in a full hanging position with your knuckles either facing away or toward your face (kids got to choose, though the former is generally easier Dec 25, 2023 · To perform the test accurately and safely, follow these steps: 1. Sep 2, 2023 · Sit and Reach Test Variations. Step 3: Place your left hand on top of your right hand and extend your arms forward. Information provided solely as a reference and should not be performed without proper training or certification. May 7, 2023 · Learn how to perform the sit and reach test, an indirect measure of hamstring and lower back flexibility, with a standardised protocol and normative data. (each) Add to cart. Flexibility Test: Using a sit-and-reach box constructed as per the merit badge pamphlet, perform four reaches, and record the fourth reach. This is a common measurement of flexibility in the lower back and hamstrings (the back of the legs). 1 Minute Sit Up Test. 8-Foot Up and Go Test for agility and balance. Multiply this number by four to find out your beats per minute. (does not meet health-related standard) F = Health Fitness Zone. 9 90 101. • Remove shoes and begin test by sitting in front of sit-and-reach box. 6) Back-Saver Sit and Reach – Testing one leg at a time, students sit with one knee bent and one leg straight against a box and reach forward. 5 mile) 12:51 15. Sit-ups (60 sec) 38. However, a fair estimate of flexibility can be obtained without a box. The standard is to complete any two of the curl-up, sit-up, or sit-and-reach. Lie on back, hands on back of neck with fingers clasped, knees bent less than 90 degrees, feet on floor, and heels no more than 12" from buttocks. Consult with user about any past muscular problems stylish their back. Take your pulse for 15 seconds. completed) Modifi ed pull-up (no. Step 4: Place your hands on the box and reach as far forward as Understanding the Sit and Reach Test: 1. Jan 1, 2023 · The vertical jump (VJ) and sit-and-reach (SR) tests are important tools for assessing physical fitness and muscle function. Nov 29, 2018 · The Baseline Standard Flexibility Tester Sit and Reach Box is used to perform sit and reach testing in a variety of settings including: physical therapy, chiropractic and sports training. Multiply 20 by four for a total of How to conduct the test. Participants sit on the floor with legs extended straight and feet placed against the measuring device. They will bend at the waist pushing a block down the device. Instruct the individual to breathe out on the way May 29, 2024 · Measure out 20 meters for a test course and arrange the cones. The test involves sitting and reaching forward In Stock. The stretch must be a static stretch and the student's calves must remain in contact with the floor. sit and reach flexibility test, they are a hip joint and series of spine joints. Nov 3, 2020 · Physical fitness test to measure flexibility of the hamstring musclesBackground Music: Outside by Ikson 15 10 81. Find out the benefits, factors and limitations of this test for sports performance and daily living. This assessment is conducted by placing one foot flat against the test apparatus, bending the other leg, and reaching forward with both hands. Evaluate hamstrings and lower back flexibility for adults. com, or call 416-696-8353 to speak to our friendly customer service s Feb 20, 2024 · 2. Marshals Service (USMS) Fitness-In-Total Certification test consists of four individual assessments including the following: 1. The feet should be placed 12 inches apart and the fingers interlocked behind the head. To use with the table in your text, have the heels of your feet resting at 26cm on the measuring tape/meter stick. YMCA step Test Back-Saver Sit and Reach test (recommended) or Trunk Lift test (alternate) Brockport test (any of the adapted tests for flexibility or range of motion for students with disabilities) for students in Grades 3-12 o Muscular Endurance – Curl-Up test • Curl-Up Test Candence Apr 15, 2010 · A total of 138 adolescents (57 females, 81 males) aged 14. Run (1. W. Schober test — measures the flexibility of the lumbar spine based on the stretching of the skin over the lumbar spine while bending forwards. To find out more about improving your flexibility for sport or health, visit the Flexibility Training Section of this site. Apr 5, 2022 · Flexibility: Sit-and-reach test. Sliding forward can be considered a legitimate jump and be measured provided the tester/teacher is able to determine the original landing point. Related Pages. Fitnessgram Back Saver Sit & Reach Test. Warm-up before testing. Test Equipment. Their legs should be out straight ahead and their knees flat against the Place one hand on top of the other, then reach slowly forward. Sit & Reach Protocol Use. Sit and reach* *Sit and reach is This assessment is a peer assessment to use when conducting the Sit and Reach Fitness Test. The athlete runs the course at submaximal effort first. If you are 14-years-old and female, the standard is to be able to complete a mile in 10 minutes and 9 seconds and complete 18 curl-ups, 7 sit-ups, or reach 10 inches on average in a sit-and-reach. The assistant secures the ruler to the box top with the tape so that the front edge of the box lines up with the 15cm (6 inches) mark on the ruler, and the zero end of the ruler points towards the athlete. The aim of Modified Sit And Reach Test. If no sit and reach box is available, a tape measure or yardstick may be used. , FACSM), is designed to assist you to administer and interpret the YMCA physical fitness test battery 20. This is a simplified version of the traditional sit and reach test, with the subject standing rather than sitting. 6 in) high with a ruler mounted on top is used for the test. If using a sit-and-reach box, adjust it to the appropriate height for the participant's legs. 5 inches. Secure it by placing a piece of tape across the yardstick at the 15-inch (38-centimeter) mark. ) The patient is instructed to stand close to, but not touching, a wall and position the arm that is closer to the wall at 90 degrees of shoulder FLEXIBILITY. Switch legs and repeat the test. General description of the sit and reach test. The Sit and Reach test measures the flexibility of the muscles of the rear thigh (hamstrings) and the low back. 5 inches and women 20. Testing Procedure Sep 9, 2009 · This is the instructional video of how to properly execute a v-sit and reach test. equipment required: ruler, straight back or folding chair, (about 17 inches/44 cm high) 2. If you have trouble straightening you legs, get a friend to help by holding the knees down flush with the ground. The test protocol video clips demon-strate the proper way to implement each test and could also be used to demonstrate the proper technique to students. The Back-Saver Sit and Reach tests the flexibility of one leg at a time. C Oct 4, 2017 · Sit and Reach Flexibility Test; Bench Press One Rep Max (1RM) Illinois Agility Drill; 1. • Slowly reach forward four times, holding the fourth reach until the measurement is made. curl-up, Which of the following is TRUE about assessing muscular strength and endurance? A. Low Stock Out Of Stock Please See Attributes. All you need is a box about 30cm high and a metre ruler. Jan 14, 1991 · 1. After a brief warm-up the subject sits on the floor with shoes off. The sit-and-reach test, which is the most common test used in youth, has been used to assess low-back and hip flexibility; however, it has been shown to be more of an indicator of hip Stand & Reach — stand on a raised surface and bend forwards with straight legs. Measure 5 meters behind the starting line. • Bend one leg with sole of foot flat on the floor. The Results. 6 80. Find out the expected scores for the sit and reach test, a measure of lower back and hamstring flexibility, for adults. Instructions not included in YMCA Fitness Testing & Assessment Manual. Take a look at the table and determine The National Physical Fitness Award Qualifying Standards. Deputy United States Marshal (DUSM) Candidates and applicants will be required to pass all four tests at 70% Mar 1, 2017 · Flexibility refers to the absolute range of movement in a joint or in series of joints [13]. Apr 10, 2024 · Arm Curl Test for upper body strength. 32. The sit and reach test has long been used as a test to represent a person’s flexibility, though actual flexibility may differ around the body. purpose: to measure the flexibility of the lower back and hamstring May 25, 2021 · To begin the test: Raise your right arm straight up over your head. If using a gym mat or carpet, ensure it's clean and debris-free. Field tests. Assess both legs. The Sit and Reach Test comes complete with maximum reach indicator, footplate, adjustable tension and instructions. See more details of pre-test procedures. "Functional reach: a marker of physical frailty. The YMCA Fitness Testing and Assessment Manual, by Larry Golding (Ph. See the table of norm values in cm and inches, based on personal experience, and learn how to conduct the test. 00 inc GST. The National Physical Fitness Award Scheme (NAPFA) is a mandatory physical fitness test for primary schools. The test involves stretching out to touch the toes or beyond with ex- Sit & Reach Flexibility at Home. The back saver sit and reach flexibility test is different from the traditional sit and reach test as it assesses one leg at a time, rather than both legs straight. 5 inches and women should hit 21. 3. Female. 9 143 184 Below is the table of standards. procedure: Test your left shoulder by standing with your right arm straight up, then bend your elbow so your hand hangs behind your head. zu nh zk dq sb nw qc jb iy qu