CSULA Octathlon Flexibility

Cal State LA Administration/Faculty/Staff
Health- and Skill-Related Fitness Octathlon

May 18, 2000, 2:00-5:00 p.m.

FLEXIBILITY (Modified Sit- and-Reach Test)

Flexibility is a health-related fitness component (also a crucial component of many skills) that is defined as the "range of motion about a joint" (static flexibility) and "resistance of a joint to motion (dynamic flexibility).

Activity Description

Objective: Using the Acuflex I Sit-and-Reach Flexibility Tester reach forward as far as possible and hold the end position for at least two seconds.

Acuflex I Sit-and-Reach Flexibility Test Procedures:

(Adapted from Hoeger, W. W. K., & Hoeger, S. A. (1994). Principles & labs for physical fitness and wellness (3rd ed.). Englewood, CO: Morton, (p. 162).

The Modified Sit-and-Reach Test is performed utilizing the Acuflex I Sit-and-Reach Flexibility Tester. Prior to the initiation of the testing procedure, participants should warm-up.

Flexibility is measured with participant sitting ("L" sit) with their hips, backs, shoulders, and head pressed against a wall.
Place soles of feet flat against the front of the Acuflex I box, knees fully extended, and trunk & head pressed against the wall
Extend hands (one on top of the other with fingers aligned and palms of bottom hand facing down) as far forward as possible while keeping full contact with trunk, shoulders and head against the wall.
Slide the reach indicator on the Acuflex I box toward the participant's tip of fingers (not nails) and record the starting point value in inches (to the nearest 1/4 inch).
The participant is now allowed two trials reaching as far forward as possible while keeping the knees fully locked and the hands on top of each other with the fingers alligned.

Modified Sit-and-Reach Test Scoring

The best of two trials is recorded to the nearest 1/4 inch.
If fingers are not perfectly aligned, the shorter reach will be measured and recorded
A five inch penalty will be assessed for slightly bent knees and/or a hold of less than two seconds. No exceptions, no kidding.

Participants may repeat this event in case of assessed penalties until one proper attempt is completed as long as it is executed within the allocated 10-12 minute station activity time frame. Individual scores (4 men & 4 women per team) will be summated to formulate the team performance score for this event.

**Mod. Sit-and-Reach Test Classification Table for Men**
Age 19-35	Age 36-49	Age 50 and over	Fitness Standard
17.0	14.6	13.3	Sport Performance
15.8	13.9	12.3	Sport Performance
15.0	13.4	11.5	V. Good Health
14.4	12.6	10.2	Good health
13.5	11.6	9.7	Mod. Health
13.0	10.8	9.3	Mod. Health
11.6	9.9	8.8	Take Notice
9.2	8.3	7.8	Take Notice
7.9	7.0	7.2	Enroll in Fitness Program
7.0	5.1	4.0	It's never too late, but it is very late!

**Mod. Sit-and-Reach Test Classification Table for Women**
Age 19-35	Age 36-49	Age 50 and over	Fitness Standard
16.7	16.2	14.2	Sport Performance
16.2	15.2	13.6	Sport Performance
15.8	14.5	12.3	V. Good Health
14.8	13.5	11.1	Good health
14.5	12.8	10.1	Mod. Health
13.7	12.2	9.2	Mod. Health
12.6	11.0	8.3	Take Notice
10.1	9.7	7.5	Take Notice
8.1	8.5	3.7	Enroll in Fitness Program
2.6	2.0	1.5	It's never too late, but it is very late!

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