Flexibility- Flexibility is the ability of a joint or muscle to move through its full range of motion. The test for flexibility is the sit and reach test. To complete this test you must place your feet flat against the sit and reach box and reach as far forward as possible while keeping your legs straight with no bends. While you do this you will be pushing a marker along a ruler which will give you your score for flexibility. The advantages of this test are that it is quick and easy to complete and that there is a lot of data available for you to compare against. However the disadvantages of the sit and reach test are that differences in arm and leg length can make comparison very difficult and also the test is biased to the joints and muscles found in the lower back and doesnt give a range of the whole body. An alternative test for flexibility is the calf flexibility test. You face the wall and make your knees touch it while keeping your feet flat on the floor. Move as far back as possible, and the further you go the higher you score.
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This is the normative data for the sit and reach test. Use this as a clear contrast for your target setting.