FG - Sit & Reach and Height & Weight Lesson

Sit & Reach and Height & Weight

Introduction

 

What test does Georgia use to measure your flexibility and assess your body composition?

We will now assess your flexibility with the sit and reach test and body composition with height and weight measurements (Healthy Body).

 

Explore

The sit and reach will measure the middle flexibility.  There is no need to do one leg at a time.

Remove shoes. Square hips by extending both legs straight. Bend right leg, place foot flat on the floor, a fist length away from the side of straight knee. Arms straight out in front, palms down, hand on top of each other, fingers even. Your partner will place the ruler/yardstick on top of the foot of your extended leg with the 9 inch line at the bottom of the foot. The I on the ruler will be closest to you and the 12 will be past your foot. Reach forward with both hands even (back straight and head up) 4 times and hold the position of the fourth reach for at least I second. If you get to your toes, your score would be 9 for that leg. If you get 3 inches past your toes your score would be 12 for that leg. If you are 3 inches short of your toes your score would be 6 for that leg. Repeat with the other leg. If you do not have a partner to help you, you can use a bottom step on some stairs. Just tape the ruler/yardstick down so that the 9 inch mark is where your foot will be placed flat against it.

 

Healthy Body Directions

Measuring and Recording Height Students need to remove shoes, heavy clothing, and hats/barrettes. Have students stand with their back and feet against the wall on a flat surface. Weight should be evening distributed, shoulders relaxed, legs straight, arms at side, and buttocks and shoulders should touch the wall. Measuring and Recording Weight Place scale on a solid level floor and be sure scale is balanced or calibrated at Olbs. Have student empty out all objects in pockets and remove bulky clothing (no jackets). Have students stand backwards on the scale with feet centered on platform while taking the measurements.

There is a Sit and Reach Video in the class resources section and it references performing the test with one leg at a time.  You will only need one score which is the middle score.

Challenge 

FIT Georgia Results Form

Let’s practice our sit and reach flexibility test!

  • Using the instruction in the images included in the Explore section of this micro lesson, set up for your sit and reach assessment.
  • Do some practice reaches. Be sure to keep your knees straight, not bent.
  • Once you have practiced a couple of times, complete the sit and reach test and record your results on your result sheet.

Reflection

Flexibility is important because it allows you to participate in a wide range of physical activities, reduces injury, lower back pain, and stress. Height and weight are used to determine your body mass index, which is an estimate of your body composition. Keep in mind that these are estimates of your body composition – see your doctor if you have personal questions.

What Is Your Takeaway? 

IMAGES CREATED BY GAVS OR OPENSOURCE