| Copyright © 2012 FlexiScore.com All rights reserved. FlexiScore is a REGISTERED trademark of FlexiScore |
| Information on flexiscore.com is not a substitute for professional medical advice Consult a professional before starting an exercise program |
Sit and Reach Flexibility Test
The sit and reach test is a common measure of flexibility, and specifically 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. This test was first described by Wells and Dillon (1952) and is now
widely used as a general test of flexibility.
About Test Variations
There are a few variations of the test. Many of the variations of this test involve the differences in the value of the level of the feet.
The most logical measure is to use the level of the feet as recording zero, so that any measure that does not reach the toes is negative and any reach past the toes is
positive (such as for PRT Sit and Reach for the Navy). However, using negative values is more difficult for statistical analyses, and for comparing results. The procedure for
the Presidents Challenge version require that the box is made with 9 inches (23 cm) at the level of the feet, so reaching two inches past the toes is recorded as 11 inches.
The Eurofit manual suggests having 15cm at the level of the feet
The sit and reach test is a common measure of flexibility, and specifically 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. This test was first described by Wells and Dillon (1952) and is now
widely used as a general test of flexibility.
About Test Variations
There are a few variations of the test. Many of the variations of this test involve the differences in the value of the level of the feet.
The most logical measure is to use the level of the feet as recording zero, so that any measure that does not reach the toes is negative and any reach past the toes is
positive (such as for PRT Sit and Reach for the Navy). However, using negative values is more difficult for statistical analyses, and for comparing results. The procedure for
the Presidents Challenge version require that the box is made with 9 inches (23 cm) at the level of the feet, so reaching two inches past the toes is recorded as 11 inches.
The Eurofit manual suggests having 15cm at the level of the feet
| Day 1. It's our first "Measure-In" and 75 is a very common FlexiScore for someone who hasn't targeted body flexibility in her training or hasn't stretched before at all. It's natural to be a little stiff for everyone, but that's also great - because we have so much room to reach and go for healthy progress! |
Day 7: 80 shows a slow start, but that's
a true and visible 5 point move up! It
boosts enthusiasm and interest in the
exercise program. Big smiles and
hugs - we can actually see and know
we are doing it!
a true and visible 5 point move up! It
boosts enthusiasm and interest in the
exercise program. Big smiles and
hugs - we can actually see and know
we are doing it!
Day 14. 85. We like
steady progress! It's
showing us how
effective the chosen
routine is and also is an
indicator of joints visibly
losing the primary
stiffness.
We are seeing 10 point
progress in two weeks
we are just loving it!!
steady progress! It's
showing us how
effective the chosen
routine is and also is an
indicator of joints visibly
losing the primary
stiffness.
We are seeing 10 point
progress in two weeks
we are just loving it!!
| Day 21. 82 is a minor set back of 3 points, but knowing that flexibility decreased lets us analyse the possibilities of Why this happened and change strategy and increase tensity of training. |
Day 30. 105!?! It's an
unbelievable 22 FlexiScore
point jump in 9 days and now
we are at the optimal body
flexibility level! So what went
RIGHT? The body's got used
to the fact that their is minor
tensity while it stretches and
we really pushed - which
paid off big time!!
unbelievable 22 FlexiScore
point jump in 9 days and now
we are at the optimal body
flexibility level! So what went
RIGHT? The body's got used
to the fact that their is minor
tensity while it stretches and
we really pushed - which
paid off big time!!
Day 37. After reaching
and even exceeding
optimal FlexiScore it's
good to maintain it for a
week to not get hurt. So
that's exactly what we
chose to do.
and even exceeding
optimal FlexiScore it's
good to maintain it for a
week to not get hurt. So
that's exactly what we
chose to do.
Day 45. 115! A fantastic joint flexibility
increase and an impressive jump of
10 points! When body was
maintaining that steady FlexiScore of
105 it has got ready for a real flight
high to the stars!
increase and an impressive jump of
10 points! When body was
maintaining that steady FlexiScore of
105 it has got ready for a real flight
high to the stars!
Day 52. 125!! And we are officially
seeing and are able to register a
dramatic 50 FlexiScore point
progress in 50 days, which is 1
point a day!
YES !!!! It works!
seeing and are able to register a
dramatic 50 FlexiScore point
progress in 50 days, which is 1
point a day!
YES !!!! It works!
®
®
Fitness Company
