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How to conduct sit and reach test

Objective: To measure the flexibility of the lower back and posterior thighs. Age level: Colleagues Equipment: Sit and reach box Administrations and Directions: 1. The participants will sits at the test apparatus with the knees fully extended and the feet shoulder width apart, flat again the end of the board.

2. With the palms down and hands placed on top each other, the participants may extends the arms forwards

3. Reaches directly forward 4 times and holds the positions of the maximum reach on the 4th trial for one second for tester to take the reading of the measure

4. The tester may place a hand on the knees of the performer to discourage knee flexion, but the knees should not be hyper extended

5. Please make sure that the participants not intercept while the tester take a reading of the measure

Norms

Percentile Males 95 75 50 25 5

College

Percentile Females

College

17.75 15.50 13.50 11.50 7.50

95 75 50 25 5

18.50 16.25 14.50 12.50 9.50

The result from the test that we get will refer to this norm for sit and reach test. The table above will determine which levels of the participants get based on their scoring. The participants will know which are their levels and can develop their flexibility due to result that they get.

How to conduct shoulder lift test


Objective: To measure shoulder and wrist elevation Age level: College-age Equipment: Mat Administrations and direction:

1. The participants will lies prone on the mat with the chin to the mat and the arms extended forwardly directly in front of the shoulders.

2. The tester will make sure that yardstick is held with the hands about shoulder width apart. The wrist and elbows are kept straight as the yardstick is raised upwards as far as possible, with the chin touch the mat.

3. The distance in inches is measured from the bottom of the yardstick to the mat.

4. Please make sure that the participants put their chin touch to the mat and no others participants intercept with the reading of the result from the tester.

Norms
Performance level Males Above average average Below average 22 and above 17 to 21 16 and less Shoulder lift Performance level Shoulder lift

Females Above average Average Below average 23 and above 19 to 22 18 and less

The result from the test that we get will refer to this norm for sit and reach test. The table above will determine which levels of the participants get based on their scoring. The participants will know which are their levels and can develop their flexibility due to result that they get.

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