PE 425 - Exercise Physiology
Measuring Flexibility
Objectives: At the conclusion of this lab students should be able to:
1. Define flexibility as the ability to move a joint through its complete range of motion
2. Recognize that flexibility is joint specific and no single flexibility test is representative of total body
flexibility
3. Recognize that the "sit-and-reach" test is commonly administered in fitness settings because poor
lower back and hip flexibility are thought to be related to low back pain
4. Administer one flexibility test deemed appropriate for the general adult population (the traditional sit
and-reach test) and two flexibility tests utilized by the FITNESSGRAM program for grades K-12
("back saver" sit-and-reach and shoulder stretch)
Adult sit-and-reach test
Equipment:
1. yardstick
2. tape to keep yardstick on floor
3. pencil and recording form
Procedures:
1. Participant should perform a short warm-up prior to the test. It is recommended that the participant
avoid fast, jerky movements that may increase the risk of injury. Shoes should be removed.
2. Place the yardstick (or sit-and-reach box) on the floor, and tape across it at right angles to the 15-inch
mark. The participant should sit with the yardstick between the legs and with the legs extended. Heels
of the feet should touch near the edge of the taped line and be about 10-12 inches apart.
3. The participant should slowly reach forward with both hands as far as possible on the yardstick,
holding this position momentarily. The tester should be sure that the participant keeps the hands
parallel and does not stretch or lead with one hand. Fingertips can be overlapped and should be in
contact with the yardstick or measuring portion of the sit and reach box.
4. The score is the most distant point reached (in inches) on the yardstick with the fingertips. Record each
of three trials and use the best trial for comparison with the norms. To assist with the best attempt,
tester should suggest that the participant exhale and drop the head between the arms when reaching.
Tester should assure that the knees of the participant are kept straight. The participant’s knees should
not be pressed down by the tester. The participant should breathe easily during the test.
5. Compare results with norms from Table 1
Trial 1_______________ in Trial 2_______________ in Trial 3_______________ in
Table 1 - Adult Sit-and-Reach (inches)
