method sit and reach

measures: Flexibility of the hamstrings and the lower back.
Method
A. Subject
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B. Procedure
Protocol
1. Setting the equipment
Placing the sit-and-reach boxes nestle up against the wall and make sure the boxes may not displace from the wall.

2. First Testing without any warm-up
The subject needs to sit on the floor with the fully straight legs in front of the body. Subject requires removing shoes and the soles of the feet placing against the box. Subject’s both knees should be locked.
Then, subject then reached forward slowly and as far as possible. The fingertips should hold on the box a few seconds until the data is recorded.

3. Warm-up exercise
(a) 1-minute spot running
The spot running can help the subject get ready for the workout and prepare for the muscle action. More important is helping them to warm-up their muscle.
(b) Stretching
- hamstring stretch-supine
- hamstring stretch-sitting
- Side trunk stretch
- Prayer stretch
- Spinal twist

4. Second testing with warm-up
Subject does the same as the first testing. Recoding their second data and compare with the first one.

4. Find Out the test result
Sit and Reach Test Scores
Adult Men - results in centimeters (cm)

Above 34 = Excellent
28 to 34 = Above average
23 to 27 = Average
16 to 22 = Below average
Below 16 = Poor
Adult Women - results in centimeters (cm)
Above 37 = Excellent
33 to 36 = Above average
29 to 32 = Average
23 to 28 = Below average
Below 23 = Poor

http://sportsmedicine.about.com/od/fitnessevalandassessment/qt/SitandReach.htm
YMCA Sit-and-reach Test Performance Table Age
Performance
18-25
26-35
36-45
46-55
56-65
>65

M
F
M
F
M
F
M
F
M
F
M
F
Excellent
22
24
21
23
21
22
19
21
17
20
17
20

20
22
19
21
19
21
17
20
15
19
15
18
Good
19
21
17
20
17
19
15
18
13
17
13
17

18
20
17
20
16
18
14
17
13
16
12
17
Average
17
19
15
19
15
17
13
16
11
15
10
15