Fitness Testing
Fitness Testing > Tests > Flexibility > V Sit
V Sit Reach Test
This test measures the flexibility of the lower back and hamstring muscles. This following describes the procedures as used in the President's Challenge Fitness Awards.
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description / procedure: The subject removes their shoes and sits on floor with the measuring line between their legs with the soles of their feet placed immediately behind the baseline, heels 8-12" apart. The thumbs are clasped so that hands are together, palms facing down and placed on measuring line. With the legs held flat by a partner, the subject slowly reaches forward as far as possible, keeping the fingers on baseline and feet flexed. After three practice tries, the student holds the fourth reach for three seconds while that distance is recorded. Make sure there is no jerky movements, and that the fingertips remain level and the legs flat.
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scoring: The score is recorded to the nearest half inch as the distance before (negative) or beyond (positive) the baseline.
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equipment required: Equipment required is a tape for marking the ground, marker pen, and ruler. With the tape mark a straight line two feet long on the floor as the baseline, and a measurement line perpendicular to the midpoint of the baseline extending two feet on each side. Use the marker pen to indicate every half-inch along the measurement line - the point where the baseline and measuring line intersect is the zero point.
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validity: This tests only measures the flexibility of the lower back and hamstrings, and is a valid measure of this.
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reliability: The reliability will depends on the amount of warm-up allowed, and whether the same procedures are followed each time. Some norm values will be based on no previous warm-up, while others after a full warm-up. The best results will be achieved after a warm up or if the test is proceeded by a test such as the endurance test.
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advantages: This test does not require specific testing equipment such as required for the similar sit and reach test. It is a easy and quick test to perform requiring minimal equipment.
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disadvantages: Variations in arm, leg and trunk length can make comparisons between individuals misleading.
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other comments: Lower back flexibility is important because tightness in this area is implicated in lumbar lordosis, forward pelvic tilt and lower back pain.
Related Pages
- Sit and Reach flexibility test
- the President's Challenge Fitness Awards
- other flexibility tests
- hamstring flexibility exercises on this list of stretches
