This event measures flexibility of the lower back and hamstrings.
V-sit testing
Mark a straight line two feet long on the floor as the baseline. Draw a
measuring line perpendicular to the midpoint of the baseline extending two feet
on each side and marked off in half-inches. The point where the baseline and
measuring line intersect is the "0" point. Student removes shoes and sits on
floor with measuring line between legs and soles of feet placed immediately
behind baseline, heels 8-12" apart. Student clasps thumbs so that hands are
together, palms down and places them on measuring line. With the legs held flat
by a partner, student slowly reaches forward as far as possible, keeping
fingers on baseline and feet flexed. After three practice tries, the student
holds the fourth reach for three seconds while that distance is recorded.
V-sit tip
Participants are most flexible after a warm-up run. Best results may occur
immediately after performing the endurance run.
V-sit rules
Legs must remain straight with soles of feet held perpendicular to the floor
(feet flexed). Students should be encouraged to reach slowly rather than
"bounce" while stretching. Scores, recorded to the nearest half inch, are read
as plus scores for reaches beyond baseline, minus scores for reaches behind
baseline.
Sit and reach testing
A specially constructed box (see below) with a measuring scale marked in
centimeters, with 23 centimeters at the level of the feet. Student removes
shoes and sits on floor with knees fully extended, feet shoulder-width apart
and soles of the feet held flat against the end of the box. With hands on top
of each other, palms down, and legs held flat, student reaches along the
measuring line as far as possible. After three practice reaches, the fourth
reach is held while the distance is recorded.
Sit and reach tip
Participants are most flexible after a warm-up run. Best results may occur
immediately after performing the endurance run.
Sit and reach rules
Legs must remain straight, soles of feet against box and fingertips of both
hands should reach evenly along measuring line. Scores are recorded to the
nearest centimeter.
| Constructing the Sit
and Reach Box |
1. Using any sturdy wood or comparable material (3/4" plywood is
recommended), cut the following pieces:
-
2 pieces - 12" x 12"
-
2 pieces - 12" x 10"
-
1 piece - 12" x 21"
2. Assemble the pieces using nails or screws and wood glue.
3. Inscribe the top panel with 1 centimeter gradations. It is crucial
that the 23 centimeter line be exactly in line with the vertical plane against
which the subject's feet will be placed.
4. Cover the apparatus with two coats of polyurethane sealer or shellac.
5. For convenience, you can make a handle by cutting a 1" x 3" hole in
the top panel.
6. The measuring scale should extend from 9 cm to 50 cm.
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