What is a good sit and reach test score?
Sit and Reach Normative Data Results Table
| Result | Men | Women |
|---|---|---|
| Excellent | 32 – 41cm | 36 – 44cm |
| Good | 21 – 29cm | 26 – 35cm |
| Average | 15 – 20cm | 16 -25cm |
| Fair | 8 – 15cm | 7 – 15cm |
Why is the sit and reach test good for gymnastics?
The sit and reach test is a basic flexibility test for lower back and hamstring flexibility. An elite gymnast would require more sophisticated flexibility tests over a range of joints. Running speed and particularly acceleration over a short distance are important in gymnastics floor exercises and vaulting.
How much do gymnasts stretch?
After five to 10 minutes of aerobic activity to get the blood flowing, such as jogging or jumping jacks, a gymnast stretches from head to toe for about 10 to 15 minutes in a normal practice session. Higher-level gymnasts stretch for longer periods.
How is the sit and reach test measured?
Place the ruler on the ground between your legs or on the top of the step. Place one hand on top of the other, then reach slowly forward. At the point of your greatest reach, hold for a couple of seconds, and measure how far you have reached.
What is the average sit and reach for a 17 year old?
Sit and Reach Test Norms
| cm | inches | |
|---|---|---|
| excellent | +17 to +27 | +6.5 to +10.5 |
| good | +6 to +16 | +2.5 to +6.0 |
| average | 0 to +5 | 0 to +2.0 |
| fair | -8 to -1 | -3.0 to -0.5 |
What is the average sit and reach for a 14 year old?
Assessment
| Gender | Excellent | Average |
|---|---|---|
| Male | >14 | 10.9 – 7.0 |
| Female | >15 | 11.9 – 7.0 |
What are the benefits of sit and reach?
The Sit and reach test is one of the linear flexibility tests which helps to measure the extensibility of the hamstrings and lower back….Areas where it is important include:
- Injury prevention – acute or chronic musculoskeletal injuries and lower back problems.
- Risk of falling.
- Gait limitations.
- Postural deviations.
Why is the sit and reach test important?
The sit and reach test is a common measure of flexibility, and specifically measures the flexibility of the lower back and hamstring muscles. This test is important as because tightness in this area is implicated in lumbar lordosis, forward pelvic tilt and lower back pain.
How are gymnast so flexible?
The reason is fairly simple: Younger athletes haven’t been around long enough to accumulate them, he said. Moreover, female gymnasts are flexible because of their rigorous training regimens, which include tons of exercise, including stretching, cardio, core conditioning and drills.
How do gymnast get flexible?
Most gymnasts do the bridge pose to help relax their back, stretch the abdominal muscles, and easily perform a backbend. It’s a great full–body move as well, as it improves your entire body’s strength, stability, and flexibility.
How do you execute sit and reach?
Sit on the floor with the hips, back, and head against a wall, and the legs fully extended and the bottom of the feet against the sit and reach box. Place hands one on top of the other and reach forward as far as possible without letting the head and back come off the wall.
What is the average sit and reach for a 16 year old?
Sit and Reach Test Norms
| cm | inches | |
|---|---|---|
| excellent | +17 to +27 | +8.0 to +11.5 |
| good | +6 to +16 | +4.5 to +7.5 |
| average | 0 to +5 | +0.5 to +4.0 |
| fair | -8 to -1 | -2.5 to 0 |
What is the sit and reach test in gymnastics?
The sit and reach test is a basic flexibility test for lower back and hamstring flexibility. An elite gymnast would require more sophisticated flexibility tests over a range of joints. Running speed and particularly acceleration over a short distance are important in gymnastics floor exercises and vaulting.
What are acceptable reproducibility measures for the sit and reach test?
Ayala F et al. (2011) showed acceptable reproducibility measures for the sit and reach test with 8.74% coefficient of variation (CV) and 0.92 intraclass correlation coefficient (ICC).
Who are the best athletes in the world on sit-and-reach?
Sean Wroe, Australian Olympic 400m sprinter, scored 15cm on his sit and reach test. Michael Rodd, Melbourne Cup winning jockey, scored 26cm on his sit and reach test. Erin Densham, Olympic Triathlete, scored 18cm on her sit and reach test. Drew Ginn, Australian Olympic rower, scored 18cm on his sit and reach test.
What is the best flexibility test for gymnasts?
Flexibility. The sit and reach test is a basic flexibility test for lower back and hamstring flexibility. An elite gymnast would require more sophisticated flexibility test over a range of joints. An excellent level of flexibility is important for all gymnastics events.