Ymca sit and reach test pdf

A pearson correlation coefficient analysis was significant p sit and reach test with back saver sit and reach test and flexibility of hamstrings r 0. In 197273, the texas physical fitnessmotor ability test. If you have lowback pain, doing this test may aggravate your condition. Body composition is analyzed by taking several skinfold measures to calculate percentage of body fat.

The sit and reach test is one of the linear flexibility tests which helps to measure the extensibility of the hamstrings and lower back. Effects of 8 weeks of flexibility and resistance training. Both canadian trunk forward flexion test and ymca sit and reach test are commonly used to measure flexibility. Consult with participant about any past muscular problems in their back.

Standard sit and reach test 26 cm on box canadian trunk forward flexion v sit and reach test 15 inch mark on yardstick ymca modified sit and reach test box start relative to arm length inches back saver sit and reach test 26 cm cm box one leg at a time modified back saver sit and reach test 26 cm on bench 50 cm start point single leg. Sit on the floor with heels and soles of the feet against the heel line 23cm mark, with legs fully extended and medial sides of the feet about 8 inches apart. This means did the test administrator provide a professional greeting such as hello, or good morning, or. Flexibility is determined by the sit and reach test.

Although the sit and reach test is commonly seen as an indicator of previous back discomfort, its ability to predict the incidence of low back pain is limited. The ymca fitness testing and assessment manual, by larry golding ph. Nsca cpt chapter 11 fitness testing protocols and norms. Effects of backward walking on hamstring flexibility and low back range of motion. Between 1958 and 1975 minor changes were made in the test items and norms aahper, 1965. Sit on the floor facing the box with your back straight and legs fully extended do not lock knees. The maximum number of repetitions is counted and compared to standard norms. To estimate reliability, 76 men and women m age 70. The ymca sit and reach test was next performed to measure low back and hamstring flexibility 1.

Ymca sit and reach test critique final1 flexibility. Research quarterly for exercise and sport 57, 183186. To examine the criterionrelated validity of traditional, modified, and ymca sit and reach tests and the relationships of these with abdominal muscular strength and endurance measured by the sit up test, 52 university men of mean age 20. Percentiles by age groups and gender for ymca sit and reach test inches percentile age 1825 2635 3645 4655 5665 65 sex m f m f m f m f m f m f 90 22 24 21 23 21 22 19 21 17 20 17 20 80 20 22 19 21 19 21 17 20 15 19 15 18 70 19 21 17 20 17 19 15 18 17 17 60 18 20 17 20 16 18 14 17 16 12 17 50 17 19 15 19 15 17 16 11 15 10 15. Flexibility assessment ymca trunk flexion sitandreach test getp 8th edition p. Trunk flexion requires flexibility of the lower back, hamstring muscles, as well as strong abdominal muscles. The sit and reach test is one of the linear flexibility tests which helps to measure the extensibility of. Rikli, julie max, and guillermo noffal the purpose of this study was to examine the test retest reliability and the nterimr validity ofa newly developed chair sit and. However, by the early 1970s there was mounting dissatisfaction with the actual test items and philosophy behind the test and award program from both practitioners and researchers. View test prep ymca sit and reach test critique final1 from knes 333 at university of north carolina, charlotte. It is important for the participant to sit down immediately following the test and remain quiet to allow the instructor to. To assess the range of motion for given joints or series of joints spine. Feet are against the sit and reach box at shoulders width. A comparison of the sitandreach test and the backsaver.

A comparison of the sitandreach test and the backsaver sit. Ankle flexibility right ankle left ankle dorsiflex plantarflex degrees of movement best score rating dorsiflex. Purpose of the sit and reach test to provide a basic indication of cardiovascular health and fit choose correct sized cuff, place directly over brachial artery. It includes testing protocols, and chapters on anatomy, physiology and kinesiology to help readers better understand the tests and results. Ymca trunk flexion sitandreach test getp 8 th edition p.

Members of ys outside of al and ms participating in away always welcome at ymcas programs are entitled to 10 free visits per year. Subjects performed onerepetition maximum 1rm testing at a local ymca on eight different resistance training machines five upper and three lower body. Ymca fitness testing and assessment manual 4th edition by lawrence a. The lower back should be flattened before each curlup. This test can be modified for elders with the use of a chair and having them raise one leg and reach towards it. This test will get the client to about 85% of max hr with 3 minute stages of increasing effort. Related links articles in pubmed by mark alan thorndyke, cscs, fitness counselor. The sit and reach test is the preferred test over the backsaver sit and reach as measure of hamstring muscle extensibility. This test is important as because tightness in this area is implicated in lumbar lordosis, forward pelvic tilt and lower back pain. The individual performs as many curl ups as possible without pausing to a maximum of 25. Similar to the ymca cycle ergometer test but with a cycle and different movements obviously. Percentiles by age groups and gender for ymca sit and reach test inches percentile age 1825 2635 3645 4655 5665 65 sex m f m f m f m f m f m f. Evaluation of flexibility with canadian trunk forward flexion test and ymca sit and reach test in young individuals. Ymca sit and reach canadian trunk forward flexion sit and reach canadian 23cm or 26 cm ymca measurement best score rating measurement best score rating trial 1 28.

This test is best completed after a substantial amount of warm. Evaluation of flexibility with canadian trunk forward flexion test. It was initially described by wells and dillon in 1952 and is probably the mostly used flexibility test. Although it has never been documented, the sitandreach sr test can be an indicator for the lack of flexibility for the lowerback extensors and hamstrings. Effects of backward walking on hamstring flexibility and.

The reliability and validity of a chair sitandreach test. Pdf comparison of three different sit and reach tests for. Cuff around upper portion of left arm approximately heart level. This test was administered following ymca recommended procedures. These data and the test protocol are used with permission of the cooper institute, 12330 preston road, dallas, tx 75230. Evaluating flexibility with the sit and reach test. Tape measure or yard stick if you want a cheaper way to administer this test the sit and reach test measures the flexibility of the hamstring, erector spinae muscles. The step test is designed to measure a persons aerobic fitness. A comparison of the sitandreach test and the backsaver sitand. Several sitandreach tests srs are commonly used in healthrelated and. This manual is designed to help fitness staff learn to organize and administer the ymca physical fitness test battery. Pdf evaluation of flexibility with canadian trunk forward.

Flexibility assessment ymca trunk flexion sit and reach test getp 8th edition p. Nov 05, 2014 northeastern university senior fitness assessments chair sit and reach lower body flexibility duration. Tests of flexibility included those taken with an inclinometer spine, knee flexion, and hip flexion and extension and shoulder rom, prayer sign, and modified sit and reach flexibility tests. The reliability and validity of a chair sitandreach test as. Nonetheless, a lack of hip and low back flexibility, along with poor muscular strength and endurance of the abdominal muscles, is believed to be predictive of low back pain. For assessing low back and hamstring muscles flexibility, the ymca modified sit and reach ymca is commonly used. Mar 01, 2009 the sit and reach test is the preferred test over the backsaver sit and reach as measure of hamstring muscle extensibility. It has a simple procedure, is easy to administer, requires minimal skills training for its application, and the equipment necessary to perform. Ymca sit and reach canadian trunk forward flexion sit and.

To examine and compare three different sit and reach tests as a measure of hamstring flexibility in 102 female students. A comparative study article pdf available april 2019 with 199 reads. The reliability and validity of a chair sit and reach test as a measure of hamstring flexibility in older adults c. The concurrent validity of sit and reach and backsaver sit and reach in men is compromised, and hence, other tests should be considered to evaluate the hamstring extensibility. The sit and reach test is a common measure of flexibility, and specifically measures the flexibility of the lower back and hamstring muscles. Genesee county ymca 209 east main street batavia, ny 14020 585. Standard sit and reach test 26 cm on box canadian trunk. Normative data for the pushup and modified pushup are based on a population that is 20 years of age and older. The ymca fitness test battery has been in use for nearly 30 years.

Fitness categories for the ymca sitandreach test in by age and sex. This test was first described by wells and dillon 1952 and is now. Every trainer or fitness professional should learn how to conduct this test. About the ymca fitness testing and assessment manual, an easytouse battery of test items to assess fitness. The barbell load for men is 80 pounds and for women is 35 pounds.

Cardio respiratory fitness 3minute step test flexibility sit and reach test upper body strength if you are not a member of the glow ymca. This barcode number lets you verify that youre getting exactly the right version or edition of a. Record your pulse when you have reached 1 minute and then locate your score on the rating scale below. Daniel millrood, pt, edm, has been practicing, teaching, and promoting physical therapist practice and research. A comparison of the sitandreach test and the modified. It has a simple procedure, is easy to administer, requires minimal skills training for its application, and the equipment necessary to perform the test. Since 1999, has been a resource for exercise professionals, coaches, and fitness enthusiasts.

This project examined the use of the ymca fitness test assessment as a. The subjects subsequently were separated into three groups. Muscular strength may be determined by an upperbody bench press test or a lowerbody leg extension test. Participants step up and down, on and off an aerobicstype step for three minutes to increase heart rate and to evaluate the hearts recovery rate during the minute immediately following the step test exercise. Ageadjusted standards based on guidelines published by ymca. Tape measure or yard stick if you want a cheaper way to administer this test. Northeastern university senior fitness assessments chair sit and reach lower body flexibility duration. This pat was developed using standardized healthrelated fitness test protocols, including the cooper 12min run, 1min sit up test, and ymca bench press test to assess aerobic and musculoskeletal endurance. How to conduct the sit and reach test makeoverfitness. Fitness assessment data sheets exercise is medicine. The sit and reach test is the most common flexibility test used in health related fitness test batteries.

Ymca fitness testing and assessment manual book, 2000. To examine and compare three different sit and reach tests as a measure of hamstring. The ymca sit and reach test is the most widely used assessment performance procedure. You either need a special sit and reach box, or you can create your own with a box and ruler. Ymca sit and reach test name of test administrator. The ymca does not allow current ymca staff to baby sit, lifeguard. Sit and reach test thomas test for hip flexion quadriceps length passive straightleg psl. The ymca submaximal step test is one of the most popular step tests used to measure cardiorespiratory endurance and is considered suitable for lowrisk, apparently healthy, nonathletic individuals between the ages of 20 and 59. A modified sit and reach test a wall sit and reach was developed to evaluate hamstring flexibility.

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