Sit and Reach Test Scores
| Adult Men | Adult Women | Result |
|---|---|---|
| 34cm or above | 37cm or above | Excellent |
| 28 to 33cm | 33 to 36cm | Above average |
| 23 to 27cm | 29 to 32cm | Average |
| 16 to 22cm | 23 to 28cm | Below average |
What is a good sit and reach score?
Sit and Reach Normative Data Results Table
| Result | Men | Women |
|---|---|---|
| Excellent | 32 – 41cm | 36 – 44cm |
| Good | 21 – 29cm | 26 – 35cm |
| Average | 15 – 20cm | 16 -25cm |
| Fair | 8 – 15cm | 7 – 15cm |
What is the average sit and reach for a 14 year old?
Assessment
| Gender | Excellent | Average |
|---|---|---|
| Male | >14 | 10.9 – 7.0 |
| Female | >15 | 11.9 – 7.0 |
What is the average sit and reach for a 15 year old?
Sit and Reach Test Norms
| cm | cm | |
|---|---|---|
| good | +6 to +16 | +11 to +20 |
| average | 0 to +5 | +1 to +10 |
| fair | -8 to -1 | -7 to 0 |
| poor | -20 to -9 | -15 to -8 |
What is the average sit and reach for a 18 year old?
Protocol:
| YMCA Sit and Reach Test Norms | ||
|---|---|---|
| Men | ||
| 18-25 | 26-35 | |
| Excellent | ≥22 | ≥21 |
| Average | 16 | 15 |
What is the average for a sit and reach?
Sit and Reach Test
| Fitness category | Males | Females |
|---|---|---|
| Excellent | >46.5cm | >45.5cm |
| Good | 46.5 – 38.0 | 45.5 – 38.0 |
| Average | 37.5 – 27.0 | 37.5 – 29.0 |
| Below Average | 26.5 – 17.0 | 28.5 – 20.0 |
What is middle score in stick drop test?
c. Drop the ruler/stick without warning and let the performer catch it with his/her thumb and index finger. (for example: if the scores are 21, 18, and 19, the middle score is 19) (cont..) Stick Drop Test Page 43 Purpose – to measure the coordination of the eye and hand.
Is sit and reach muscular endurance?
115-118. Sit and Reach Test-Out Requirements: Students would need to be in average-super range. Abdominal muscle strength and endurance is important for core stability and back support. This sit up test measures the strength and endurance of the abdominals and hip-flexor muscles.
How practical is the sit and reach test?
The sit and reach test is a common measure of flexibility, and specifically measures the flexibility of the lower back and hamstring muscles. This test is important as because tightness in this area is implicated in lumbar lordosis, forward pelvic tilt and lower back pain.
What muscles does the sit and reach test stretch?
The “Sit and Reach” test measures the general flexibility of your lower back and hamstring muscles. Because tightness in the low back and hamstrings is often related to muscle pain and stiffness, this test may help determine a person’s risk for future pain and injury.
What does the sit up test measure?
Abdominal muscle strength and endurance
Sit Up Test at Home
Abdominal muscle strength and endurance is important for core stability and back support. This sit up test measures the strength and endurance of the abdominals and hip-flexor muscles.
Is 40 sit-ups in a minute good?
If your sit-up test is for one minute: Start off at a goal pace of 40-50 in one minute and build up to one per second or faster to get the above-average scores of 60+. Do not forget to work the lower back to balance out the extra abdominal work you are doing.
Is a 4 minute wall sit good?
Ideally, you should do wall sits for 30 to 60 seconds in sets of 3. If you are a beginner and can’t hold wall sits for very long, start off with 5 sets of 10 to 15 seconds and build up to being able to do 30 continuous seconds.
Is 30 sit-ups in a minute good?
An average person should be able to do about 20-30 sit-ups per minute. A fit individual can do closer to 50-60 per minute.
Is the 1 minute sit up test reliable?
The correlation of the half sit‐up test with the full sit‐up test of the National YMCA was 0.67 and the correlation with isometric abdominal strength was 0.38. The proposed half sit‐up test was found to be reliable and is proposed as an alternative method of evaluating abdominal strength and endurance.
How many sit-ups a day for abs?
According to Livestrong, combining three sets of sit-ups with 25 to 50 repetitions each is how to build and sculpt your abs. Better still, you only need to do your crunches three times a week if you’re also combining this with cardio and strength training.
Do planks help with sit-ups?
Plank. The plank can help strengthen the muscles you use to do situps. It targets your back and abdominals but also includes the trapezius, rhomboids, rotator cuffs, deltoids, pectorals, serratus anterior, gluteus maximus, quadriceps and calves.
Should seniors do sit-ups?
In the old days, sit-ups and crunches were the go-to moves to keep your core muscles in good shape. But those exercises are not as effective as we once believed. They strengthen only a few muscles, and they pose risks for older adults. “They’re dangerous because you’re pulling on your neck,” Boehm says.
Is a 2 minute plank good?
Stuart McGill (PhD), who is a world-renowned spine biomechanics specialist and is considered a leading authority on core development, says that two minutes is a good goal to shoot for in the standard abdominal plank on your elbows (1).
Can you get a six pack from planks?
One of the best ab exercises you can do to get that six-pack is the plank. Trainers love plank exercises because they rely on body weight and increase your body’s stability without the necessity of an exercise ball or other equipment.
How long should I hold a plank?
How long should you hold a plank? The world record for holding a plank is more than four hours, but thankfully, you don’t need to devote that much time. Most experts suggest anywhere from 10 up to 30 seconds is plenty.
How many minutes of plank should I do a day?
In much the same way as you develop your biceps and arm muscles, holding planks helps develop the muscles in your thighs, too. What is even better is that plank exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in a plank position.
What happens if you do a plank everyday for a month?
Although planks were tough at first, committing to daily planks resulted in incredible physical and mental benefits! Planks have helped me improve my posture, thus making squats and push-ups easier than ever before. My abs showed signs of improvement, too — much less bloating and no more jiggly tummy.
Can planking reduce belly fat?
Plank is one of the best calorie burning and beneficial exercises. A plank hold engages multiple muscles at once, thereby benefiting the core strength of your body. Not just burning the fat around your abdomen area, they also work by giving you an improved posture, flexibility as well as a tighter tummy.
What is proper plank position?
Spread your fingers to make a wide, stable base. Line up your shoulders over your hands and heels over toes. Hold your body in a straight line from the top of your head down to your heels. Hold your core in tight, being careful not to let your stomach sag or your back round.
