Answer:
1) The Back Scratch Test:
The Back Scratch Test is a simple physical fitness assessment that is used to measure the flexibility and mobility of the shoulder and upper back. Its purpose is to assess an individual's ability to reach both hands behind their back and touch their fingers together. This test is often used to evaluate shoulder and upper body flexibility, which can be important for activities that involve reaching, lifting, and overhead movements.
To conduct the Back Scratch Test:
a) Start by having the person stand up straight with their feet shoulder-width apart.
b) Instruct them to raise one arm overhead and reach down their back as far as possible, attempting to touch the middle of their upper back with their fingers.
c) Simultaneously, have them reach behind their back with the other arm and try to touch their fingers together.
d) Measure the distance between the fingertips of both hands. If they can touch their fingers together, record a negative measurement (e.g., -5 cm). If they can't touch their fingers, record a positive measurement (e.g., +10 cm).
e) Repeat the test with the opposite arm positions (i.e., the other arm reaching overhead and behind the back).
The Back Scratch Test provides information about shoulder mobility and can help identify limitations in this area. It's often used in fitness and physical therapy settings.
2) Chair Sit and Reach Test:
The Chair Sit and Reach Test is another flexibility assessment that primarily measures the flexibility of the lower back and hamstrings. This test can provide insights into an individual's lower body flexibility and is commonly used in fitness and health assessments.
To conduct the Chair Sit and Reach Test:
a) You will need a chair with a straight back and no armrests and a ruler or a sit and reach box.
b) Place the chair against a wall or another stable surface to prevent it from moving.
c) Have the person sit on the chair with their legs extended straight out in front of them, heels flat on the floor, and feet hip-width apart.
d) Position the ruler or sit and reach box in front of the person, parallel to their legs, with the zero point aligned with their toes.
e) Instruct the person to reach forward with both hands, one on top of the other, and slide them along the ruler or box, reaching as far as they can without bending their knees. Encourage them to exhale and stretch as they reach forward.
f) Record the distance they reach. A negative measurement indicates how many centimeters beyond their toes they were able to reach, while a positive measurement indicates how many centimeters short of their toes they reached.
The Chair Sit and Reach Test is a useful way to assess lower body flexibility, especially in the hamstrings and lower back. It's commonly used in fitness assessments and can help identify areas for improvement in flexibility training programs.
Step-by-step explanation: