Sportshall Activity Resource Cards

20

SIT AND REACH

Description This fitness test measures the participant’s flexibility. Good flexibility can reduce the chances of sporting injuries and is a key component of all round fitness and health.

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Equipment • Vertical Jump Unit • Bench Box or table 30cm high preferably with boxed sides Rules • Attach the vertical jump scale flat onto the top of the box using self adhesive Velcro. • The scale should be facing up wards and overhanging the box so that the toe mark on the yellow scale is level with the front of the box. • The participant sits on the floor with their feet flat against the box and directly under the toe mark on the scale. • Keeping their legs fully extended (see rules)the participant stretches forward and using both hands pushes the slider as far as possible. Read results from the yellow scale.

Rules • The soles of the feet should be flat against the box, legs should be fully extended with the backs of the knees and legs touching the floor. • The participant flexes from the waist reaching forward as far as is possible with extended arms and fingertips. • The participant must remain in this position for two seconds. • Bouncing is not allowed • The score is measured in cm and is read from the edge of the sliding scale against the exposed yellow base scale to the nearest cm below. Scoring (example) • A participant who reaches their toes scores 15. One who reaches 7cm past the toeline scores 22.

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