THIS TEST IS USED TO MEASURE YOUR FLEXIBILITY. FOR THIS TEST A MEASURING TAPE IS REQUIRED. THIS TEST SHOULD BE DONE AFTER A SHORT WARM-UP HAS BEEN DONE FOR THE LOWER BACK AND HAMSTRING MUSCLES. YOU SHOULD SIT ON THE FLOOR WITH YOUR LEGS OUT STRAIGHT AHEAD, SHOES OFF, AND FEET 25CM APART. INSURE THAT YOUR LEGS ARE FLAT AGAINST THE FLOOR AND NOT BENT. THE MEASURING TAPE MUST BE POSITIONED WITH THE 35CM-MARK AT THE HEELS AND THE ZERO MARK TOWARDS THE BODY.

WITH THE HANDS CROSSED AND FINGERS EVEN, SLOWLY REACH FORWARD AS FAR AS POSSIBLE AND HOLD THE FURTHEST STRETCH FOR TWO SECONDS. MAKE SURE THERE ARE NO JERKY MOVEMENTS, AND THAT THE FINGERTIPS REMAIN LEVEL AND THE LEGS FLAT. TAKE THREE TRIALS AND RECORD THE HIGHEST READING.