Xtreme Fitness HK

Flexibility

 

·       Sit and Reach Test​

Location: Anywhere with clear surrounding and flat ground.

Repeatability: Same time of day, Same temperature and same location.

Practicality: You will sit on the floor with your shoes off, in front of the Sit and Reach box. It has a scale on the box that you will have to reach forward and move it. We will do the test 3 times to make sure it is an accurate and fair result. 

Equipment:

• Sit and Reach Box
• Mat (Optional)

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​Positives

• ​This test is one of the easiest test, as it does not require much prior knowledge when doing the test. The person doing the test should only be aware that they will be reaching as far as they can.
• Another positive to this test is that it can be enjoyable, as the test is when you will have a break and chill out for a bit. The test can also be enjoyable as you  may do better in this than expected, as you will be warmed up before doing the test. 
• Minimal equipment is required for this testing as you will not need anything besides the box that has the ruler attached to it. It is optional if you have a mat underneath the box, as it may add some comfort for you. 

 

Negatives

• The main negative for this test is that the equipment that is required (Sit and Reach box) may cost a lot of money as it is a professional piece of equipment. You may need to find a gym that has the equipment, but they may get you to join the gym
• This test can also be unfair for people who have long legs, short arms, and if they are not flexible. It will be easier for someone with short legs and longer arms to get a better score, than someone with long legs and short arms, as it is a further reaching distance. 
• Another negative is if someone who is an elder tries to do this test, it might be inaccurate for them as their bones and muscle may be more stiff in comparrison to someone who is younger with more range of movement at each bone. 

 

VIDEO DEMONSTRATION:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

http://www.youtube.com/watch?v=pPiURV6AN-4

 

·       Straight Leg Raises

Location: Anywhere with a flat ground. It would be better in an indoor area as then the weather wont affect the testing. 

Repeatability: Same place, Same time of the day, and make sure they did the same thing the day before as it can affect the result.

Practicality: Have one leg bent, and the other leg will be lifted up by the athlete slowly and controlled. When they cannot lift their leg up further, thats where it will be recorded. The test will be taken 3 times for an average result and also making it equal.