Fitness Flexibility Test

Hamstrings

Procedure

• Lie on your back with legs completely straight.
• Place your arms by your side.
• Bring one knee in towards your chest while other leg remains on the ground.
• Slowly try to extend your leg towards the sky.
• Stop when you can not straighten your leg any further and take note of it.
• Repeat on other leg.

Qualitative Evaluation

• Red (poor) – Leg is bent.
• White (good) – Leg is close to straight.
• Blue (excellent) – Leg is straight.

Shoulders

Procedure

• Stand with your back against the wall.
• Heels, glutes and shoulder blades should all be touching the wall.
• Hold a club in both hands shoulder width apart in front of your thighs.
• Slowly raise the club up to the wall without changing your posture.

Qualitative Evaluation

• Red (poor) – Can not raise club higher than your chest or arms bend.
• White (good) – Can raise club more than chest high but can’t get all the way to the wall without having to bend the arms.
• Blue (excellent) – Can raise club all the way to the wall without bending arms or arching back.

Trunk

Procedure

• Lie flat on your back with arms extended straight out to the side and palms facing down.
• Bring your legs up and bend your knees, making a 90 degree angle to the floor.
• Draw your navel in and press you lower back into the ground.
• Slowly rotate legs to one side and then the other.
• Both shoulders must remain on the ground and knees stay together.

Qualitative Evaluation

• Red (poor) – Can not get the legs to the ground or shoulder comes off the ground.
• White (good) – Legs can lie flat with knees staying together, but shoulder comes off the ground.
• Blue (excellent) – Legs lie flat on ground, knees stay together and shoulders stay on the ground.