Part I   Sit-and-Reach Test

Equipment
Use a modified Wells and Dillon flexometer or construct your own measuring device using a firm box or two pieces of wood 12 inches (25 centimeters) high attached at right angles to each other. Attach a metric ruler to measure the extent of reach. With the low numbers of the ruler toward the person being tested, set the 26-centimeter mark of the ruler at the footline of the box. (Individuals who cannot reach as far as the footline will have scores below 26 centimeters; those who can reach past their feet will have scores above 26 centimeters.)

Preparation
Warm up your muscles with a low-intensity activity such as walking or easy jogging. Then perform slow stretching movements.

1. Remove your shoes and sit facing the flexibility measuring device with your knees fully extended and your feet flat against the device about 10 centimeters (4 inches) apart.
2. Reach as far forward as you can, with palms down, arms evenly stretched, and knees fully extended; hold the position of maximum reach for about 2 seconds.
3. Perform the stretch 2 times, recording the distance of maximum reach to the nearest 0.5 centimeters: cm

Rating Your Flexibility Find the score in the table on p. 155 in your text to determine your flexibility rating. Record it here and on the chart at the end of this lab. Rating:

Part II   Range-of-Motion Assessment

This portion of the lab can be completed by doing visual comparisons or by measuring joint range of motion with a goniometer or other instrument.

Equipment

Preparation Warm up your muscles with some low-intensity activity such as walking or easy jogging. Instructions On the following pages, the average range of motion is illustrated and listed quantitatively for some of the major joints. Visually assess the range of motion in your joints and compare it to that shown in the illustrations. For each joint, note (with a check mark) whether your range of motion is above average, average, or below average and in need of improvement. Average values for range of motion are given in degrees for each joint in the assessment. You can also complete the assessment by measuring your range of motion with a goniometer, flexometer, or other instrument. If you are using this measurement method, identify your rating (above average, average, or below average) and record your range of motion in degrees next to the appropriate category. Although the measurement method is more time-consuming, it allows you to track the progress of your stretching program more precisely and to note changes within the broader ratings categories (below average, above average). Record your ratings on the following pages and on the chart on the final page of this lab. (Ratings were derived from several published sources.)

1. Shoulder Abduction and Adduction For each position and arm, check one of the following; also fill in degrees if using the measurement method.
Shoulder abduction—raise arm up to the side			Shoulder adduction—move arm down and in front of body
Right	Left		Right	Left
		Below average/needs improvement			Below average/needs improvement
		Average (92-95°)			Average (124-127°)
		Above average			Above average
2. Shoulder Flexion and Extension For each position and arm, check one of the following; also fill in degrees if using the measurement method.
Shoulder flexion—raise arm up in front of the body			Shoulder extension—move arm down and behind the body
Right	Left		Right	Left
		Below average/needs improvement			Below average/needs improvement
		Average (92-95°)			Average (145-150°)
		Above average			Above average
3. Trunk/Low Back Lateral Flexion Bend directly sideways at your waist. To prevent injury, keep your knees slightly bent, and support your trunk by placing your hand or forearm on your thigh. Check one of the following for each side; fill in degrees if using the measurement method.
Right	Left
		Below average/needs improvement
		Average (36-40°)
		Above average
4. Hip Abduction Raise your leg to the side at the hip. Check one of the following for each leg; fill in degrees if using the measurement method.
Right	Left
		Below average/needs improvement
		Average (40-45°)
		Above average
5. Hip Flexion (Bent Knee) With one leg flat on the floor, bend the other knee and lift the leg up at the hip. Check one of the following for each leg; fill in degrees if using the measurement method.
Right	Left
		Below average/needs improvement
		Average (121-125°)
		Above average
6. Hip Flexion (Straight Leg) With one leg flat on the floor, raise the other leg at the hip, keeping both legs straight. Take care not to put excess strain on your back. Check one of the following for each leg; fill in degrees if using the measurement method.
Right	Left
		Below average/needs improvement
		Average (79-81°)
		Above average
7. Ankle Dorsiflexion and Plantar Flexion For each position and foot, check one of the following; also fill in degrees if using the measurement method.
Ankle dorsiflexion—pull your toes toward your shin			Plantar flexion—point your toes
Right	Left		Right	Left
		Below average/needs improvement			Below average/needs improvement
		Average (9-13°)			Average (50-55°)
		Above average			Above average

Rating Your Flexibility

Sit-and-Reach Test:   Score: cm.   Rating:

Range of Motion Assessment
Identify your rating for each joint on each side of the body. If you used the comparison method, put check marks in the appropriate categories; if you measured range of motion, enter the degrees for each joint in the appropriate category.