Physical Education & Heath Department
1000 Morris Avenue
PED 4605 – K2
Welcome Parents and Students to Mrs. Kenny's Blog. I hope this blog will answer any questions you may have about the Back-Saver Sit & Reach test. This test is a simple flexibility assessment that only takes a short time. We will have alot of fun learning new ways to improve our flexibility and enhance our range of motion. As always I look forward to working with you this year.
What is the Back-Saver Sit and Reach?
The Back-Saver Sit and Reach is a FitnessGram test used to measure the component of flexibility of the hamstrings by measuring how far the student can reach on the left and right sides of the body. The Back-Saver Sit and Reach is similar to the traditional Sit and Reach test except that it is performed one side at a time, so that students are not encouraged to hyperextend their knee joints.
Fitness Component & It's Importance
The Back-Saver Sit & Reach test measures the component of flexibility of the hamstring muscles. Maintaining adequate joint flexibility is important for a healthy lifestyle. Flexibility is the absolute range of motion in a joint or series of joints. Normal hamstring flexibility allows rotation of the pelvis in forward bending movements and posterior tilting of the pelvis for proper sitting. Some benefits of flexibility include: increased circulation, reduces muscle soreness, improves posture, reduces lower back pain, allows greater range of motion, decreases risk of injuries, reduces stress, and enhances enjoyment of physical activities.
What does the Back-Saver Sit and Reach assess?
The Back Saver Sit and Reach has been shown to provide an accurate measure of hamstring flexibility. By testing one leg at a time a determination can be made of hamstring flexibility, and hyperextension of both knees is avoided. The objective of the test is to be able to reach the specified distance of the Healthy Zone on the left and right sides of the body. The Healthy Fitness zone is adjusted for gender and age.
Testing Instructions: First the student will perform a warm-up and stretch routine. The student removes his/her shoes and sits down in front of the box. One leg is fully extended with the foot flat against the end of the box. The other knee is bent with the sole of the foot flat on the floor and two to three inches to the side of the straight knee. The arms are extended forward over the measuring scale with the hands placed on on top of the other. With palms down, the student reaches forward with both hands along the scale for times and holds the position of the fourth reach for at least one second. After measuring one side, the student reverses the position of the legs and reaches again.
Scoring: Record the highest number of inches reached (both sides, right and left) to the highest 1/2 inch reached and to a maximum of 12inches.
Preparation for assessment: Students can prepare for the Back-Saver Sit and Reach test by performing a warm-up and hamstring stretch routine prior to the test. One specific hamstring stretch is the sitting toe touch, which should be held without bouncing for 30 seconds. Students should stretch 4-5 times a week to improve their overall flexibility. Remember that it is important to warm-up the hamstring muscles before stretching, try jogging in place. Stretching the muscles before any activity will prevent injury.
How to improve in/out of class: In class we will perform a warm-up and incorporate the sitting toe touch in our daily stretch routine. You can improve your flexibility by performing a stretching routine 4 to 5 times a week. Holding your stretch for 30 seconds without bouncing will improve your flexibility. It is also a great idea to take-up yoga outside of class to improve your overall range of motion.
The 1st Back-Saver Sit & Reach test will be on Tuesday, July 13th at 8:45 am held in the Instructional Builing Room 212.
The 2nd Back-Saver Sit & Reach test will be on Tuesday, July 27th at 8:45 am held in the Instructional Building Room 212. Please wear flexible active wear and stretch your hamstrings properly prior to the test. The goal for Boys 17+ is 8 inches and the goal for Girls 17+ is 12 inches. Good Luck:)
The Back-Saver Sit & Reach Assessment
The testing goal for boys ages 17+ is 8 inches and girls ages 17+ it is 12 inches.
What does the back-saver sit & reach assess?
This test is used to asses the component of flexibility of the hamstring muscles. If your test results are under the Healthy Zone criteria you would be in the needs improvement catagory or if you achieve the goal or higher you would be in the healthy range.
Before class I had to tape 12"x12" boxes together and tape a ruler on top of the box the the 9" measurement is located on the edge of the box. The 1'inch measurement would be closest to the student and the 12" mark would be on the testing box. I also had to prepare copies of the assessment sheets, one per student. Then I set up the classroom with one test box infront of the desks for a demonstration and 9 other testing stations spread out around the room for privacy. I lead the class with a warm-up and hamstring stretch before testing. Students were able to work with a partner of their choice to make them feel more comfortable and they were asked to keep their scores between themselves and their partner.
Video of Instruction
The Back-Saver Sit & Reach test has been proven to provide extremely consistent scores by the Cooper Institute when administered under standarized conditions. NASPE supports this test to be an accurate measure of hamstring flexibility. By testing one leg at a time a determination can be made of any asymmentry in hamstring flexibility, and hyperextention of both knees is avoided.
Control for Reliability
In order to keep the test reliable, it is important for all the boxes to be the same height (12" high), the measuring scale must be placed on top of the box with the 9 inch mark parallel to the face of the box against which the student's foot will rest. Students must perform a warm-up and stretch routine of the hamstrings before testing. The student must take off their shoes, the knee of the extended leg must remain straight, the bent knee can move to the side, but the sole of the foot must remain on the floor. The instep is placed 2 to 3 inches to the side of the straight knee. Keep the back straight and the head up during the forward flexion movement, hands should reach forward evenly. The trial should be repeated if the hands reach unevenly or the knee bends. Hips must remain square to the box. Do not allow the student to turn the hip away from the box while reaching. After one side has been measured, the student switches the position of the legs and reaches again.
As a whole, the class participated and followed testing instructions very well. Each student worked well with their partner of their choice. Everyone respected each other's privacy by keeping thier test results between their partner and themselves. All of the boys were in the healthy zone and on ranging from 4-3.5 on the left side and 4-3 on the right side in the healthy range. All of the girls were in the healthy zone all ranging 0 on both the left and right sides and all hit the target goal of 12 inches in the healthy range. I think this class had such a great performance because they were warmed-up before the test and stretched their hamstring muscles thoroughly. It is very important to stretch 4-5 times a week to improve your flexibility as you get older. Yoga is a very beneficial work-out that can improve your overall range of motion. One problem I encountered in my teaching was the students' needed to be reminded to start the test with both feet against the box to adjust their hips to be square, this is important for an accurate measurement.
Improving And Maintaining Flexibility In The Classroom
Students will particpate in daily warm-up and stretching routines to improve and maintain their overall flexibility. We will be exporing different flexibilty techniques to motivate and awaken the range of motion of the muscles. Yoga lessons will be introduced and encouraged to experience outside of class.
Improving And Maintaining Flexibility Outside the Classroom
Students will be asked to google five different stretches for five different muscles. They must practice the five stretches 4-5 times a week for 10 minutes. This will help students learn more about their muscles and improve their flexibility. It will also encourage students to incorporate stretching in their daily routine in order to live a healthy life style.
Ready for grading:)