Aqua Aerobics - PE 245abcd Flexibility Worksheet

Directions: Read the directions for each of the flexibility tests carefully. Perform each of the tests with a partner who can perform the measurements for you. Record each measurement to the nearest 1/4 inch on the chart below. You need to conduct these tests during the beginning of the semester and at the end of the semester. In the last column record the change in flexibility measurements by indicating + (increase) or - (decrease) in flexibility.

1. Sit and Reach Test (hamstrings and lower back) Sit on the mat or deck with a partner. One person will attempt to touch their toes while keeping their legs straight. Your partner will measure the distance between your fingers and your toes. If the distance is under, record it as a minus number. If you reach past your toes, record it as a plus number. Exact reach is recorded as a zero.
2. Reach Behind Test (shoulders) Place one hand behind the back with palm facing outward. Place the other hand behind the head with palm facing the back. Try to clasp the fingers. Record the measurements in minus inches if the fingers do not touch or plus inches when the fingers can slide past each other. A finger to finger touch is zero.
3. Gastrocnemius Test (calves) Sit with your legs straight and your heels against a wall. Flex your feet and measure the distance from the ball of your foot to the wall.
4. Thigh Adductor Test (hip abductors) Sit along a right angle with your crotch at the vertex and one leg along each side. Move one leg away and measure the distance from the ankle to the right angle marker. If you can not get to the marker, record this as minus inches. Repeat the test moving the other leg away.

 Linda Delzeit-McIntyre