The sit-and-reach test is a type of flexibility activity that lasts about 1 minute and it has a moderate intensity level.
The Sit-and- reach test focuses on measuring flexibility especially hamstring muscle flexibility. This is a simple test that involves sitting with the legs extended and trying to reach the farthest point using your arms. Here are the details about this test.
- Warm-up: Before taking the test do some stretches and do a simple cardio activity such as jumping.
- Cold-down: Strech after the test.
- Type of activity: Flexibility.
- Description of activity:
- Sit down with legs fully extended and your hips, head, and back against a wall.
- Extend your hands and try to reach forward as far as possible. You will have 3 attempts, the first two are only slight movements but in the third, you should try to reach as far as possible.
- Measure the distance from the starting point to the furthest point you reached.
Time for the test: 1 minute.
Intensity level: Moderate.
Total time: 10 to 15 minutes including warm-up and cold-down.
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