The Back-Saver Sit & Reach Test is a variation of the traditional sit and reach flexibility test designed to measure the flexibility of the left and right legs separately. This test is commonly used to assess the flexibility of the lower back and hamstrings. It is a quick and easy test to perform, making it convenient for fitness assessments. In this article, we will explore the procedure, scoring, variations, validity, and advantages of the Back-Saver Sit & Reach Test.
Procedure
To perform the Back-Saver Sit & Reach Test, follow these steps:
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- Remove shoes.
- Sit on the floor with one leg out straight and the other leg with the knee bent and its foot flat on the floor.
- Place the outstretched foot flush against the measurement box.
- With hands placed on top of each other and palms facing down, reach slowly forward along the measuring line as far as possible.
- After three practice reaches, hold the fourth reach for at least one second while the distance is recorded.
- Repeat the test three times and record the best score.
Scoring
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The score for the Back-Saver Sit & Reach Test is recorded to the nearest centimeter or half inch as the distance reached by the tip of the fingers. This score indicates the flexibility of the lower back and hamstrings.
Variations
There are no specific variations of the Back-Saver Sit & Reach Test. However, it is worth noting that arm, leg, and trunk length variations can affect comparisons between individuals.
Validity
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The Back-Saver Sit & Reach Test is a valid measure of the flexibility of the lower back and hamstrings. It provides valuable information about the range of motion in these specific regions.
Advantages
The Back-Saver Sit & Reach Test offers several advantages:
- Ease of Use: The test is quick and easy to perform, requiring minimal equipment.
- Comparability: The test uses a zero mark 9 inches before the feet, making it easier to compare and analyze scores.
- Convenience: The Back-Saver Sit & Reach Test is commonly used in fitness assessments, making it readily available and familiar.
Summary
The Back-Saver Sit & Reach Test is a valuable tool for assessing the flexibility of the lower back and hamstrings. It involves sitting on the floor with one leg straight and the other leg bent, reaching forward as far as possible. The score is recorded based on the distance reached by the fingertips. This test is convenient, quick, and provides useful information about an individual’s flexibility. Incorporate the Back-Saver Sit & Reach Test into your fitness assessments to gain insights into the flexibility of your clients or yourself. For more information and resources on flexibility testing and exercises, visit Auralpressure.com.
Nguồn: https://auralpressure.com
Danh mục: Tin tức