Name: __________________________

Complete each exercise test below, record yourself and three other subjects in your group. After
completion of the tests determine which subject did the best overall. Determine t-scores and
percentiles. Use information in Chapter 3 of your text. Complete all hand calculations and STAPLE
to this sheet.

Sit and Reach Test

Purpose: Check flexibility of lower back and hips
Procedure: Sit on the floor with legs out straight ahead. Feet (shoes off) are placed flat against the box. Tester
holds both knees flat against the floor. Subject leans forward slowly as far as possible and holds the greatest
stretch for two seconds. Make sure there is no jerky movements and that the fingertips remain level and the
legs flat.
Scoring: The score is recorded as the distance before (negative) or beyond (positive) the toes. Repeat three
time and record the best score; Measure in inches.

Subject 1: ______________ Subject 3: ______________

Subject 2: ______________ Subject 4: ______________

1 min sit-up test

Purpose: Measures the strength and endurance of the abdominals and hip-flexor muscles.
Procedure:
Subject lies supine on mat with knees bent at 90° and feet on floor; hands resting on thighs. Squeeze
stomach, pushing back flat and raise high enough for your hands to slide along your thighs to touch the tops of
your knees. Don't pull with you neck or head and keep your lower back on the floor. Then return to the starting
position.
Scoring: Count how many complete and proper sit-ups done in one minute

Subject 1: ______________ Subject 3: ______________

Subject 2: ______________ Subject 4: ______________

16 Foot Up and Go Test

Purpose: This test measures speed, agility and balance while moving.
Procedure: Place the chair next to a wall (for safety) and the marker 16 feet in front of the chair. The subject
starts fully seated, hands resting on the knees and feet flat on the ground. On the command, "Go," timing is
started and the subject stands and walks (no running) as quickly as possible (and safely) to and around the
cone, returning to the chair to sit down. Timing stops as they sit down. Perform two trials.
Scoring: Take the best time of the two trails to the nearest 1/10th second.

Subject 1: ______________ Subject 3: ______________

Subject 2: ______________ Subject 4: ______________