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I have to take a Sit and Reach Test in one month and I need to know some good streching exercises I could do to improve my flexibility and score. I need to reach 18.5" in order to pass.
We had to do a sit and reach test in the Navy. In our case, it was sit on the floor and reach for the toes while keeping the legs straight. Only way I know to improve reach is to do this a few times a day and holding it for ten seconds without bouncing. Walking or jogging a few minutes will also help to loosen up the muscles.
I loathe this test. Apparently, my legs are longer in proportion to my torso and arms, so I'm terrible at this, and would be considered not-flexible. Yet I can easily do a regular and chinese split with my head to the ground. Go figure.
Any hamstring stretches would be useful. Even practicing the sit and reach for 10 minutes a day, without bouncing, can help. Lunges work also.
I found a vid of someone doing this. What exactly is this test for? What is the purpose of it?
It's a standard fitness assessment for hamstring and lower back flexibility. Some critics say it isn't really a functional test, but combined with other measurements I think it gives a good overall picture of general flexibility.
Of course, I prefer "Snake Creeps Down" as a flexibility measurement, but it doesn't seem to be very popular here in the gym.
Ive never heard of a sit and reach test. But I think you can check out some of the yoga vids on Youtube for some pointers and training.
Good luck.
I don't know if they still do this...but school-age kids used to have to do this test every year as part of the President's Physical Fitness Challenge. You know, a certain number of sit-ups per minute, pull-ups, run 1.5 miles, etc.
The key is to find the right exercise for you. If it is fun, you are more likely to stay motivated. You may want to walk with a friend, join a class or plan a group bike ride. If you've been inactive for awhile, use a sensible approach and start out slowly.
I've only seen this test for the military and law enforcement. I've seen a few people use tricks to get a higher score like spreading your feet apart as far as they will allow or bending your knees as much as you can without it being noticeable.
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