Name: _____________________________________ Period: _______
Body Proportions, Range of Motion & Flexibility LAB
Station I - Body Proportions
Problem:
How does a person’s arm span relate to his or her height?
Hypothesis (use proper form; If…then...):
_____________________________________________________________________________________
Materials:
 Meter stick
 Subjects
Method:
Your measurements
Class avg. in cm
in cm
Arm span
Height
1. Measure arm span; record in table and on
Instructor’s class data sheet.
2. Measure height; record in table and on
Instructor’s class data sheet. (Use tape measures around classroom entry doorway)
3. Analyze data
Conclusions (How does a person’s arm span relate to his or her height?):
_____________________________________________________________________________________
_____________________________________________________________________________________
Station II - Limber Gauge
Materials:
 Partner
 Metric ruler
 Chalk
Method:
1. Get a partner to help you.
2. Reach as far as you can across the
length of your desk/table and have your
partner you’re your reach distance with
a chalk mark, measure the distance and
record
it in the table and on class data sheet.
3. Now stretch your arm before you
reach. Repeat step 2.
Reach before
stretching in cm
Reach after
stretching in cm
Your reach
Total – female
Total – male
Total – all
Average – female
Average – male
Average – all
(Divide total all by
total number of
students)
Describe the stretch that you used.
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_____________________________________________________________________________________
_____________________________________________________________________________________
Analysis Questions
Station II – Limber Gauge
1. Who was more flexible before stretching (circle one)?
2. Who was more flexible after stretching (circle one)?
3. Was your stretch effective? Support your answer.
males or females
males or females
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
Station III – Flexibility Tests
Directions: To test flexibility of all joints is impractical. These tests are for joints used frequently. Follow
the instructions carefully. Determine your flexibility using Chart 1.
TEST ONE: Modified Sit-and-Reach (Flexibility Test of Hamstrings)
Materials:
 Partner
 Wall and table
 Metric ruler
Method:
1. Remove shoes and sit on floor near a wall. Place your head, back, and hips against the wall with
a 90-degree angle at the hips. Next have your partner move the table top (table is on its side) so
that you can place the sole of the foot of the extended leg flat against the table top, your other
leg will be slightly bent at the knee (see the picture below). Record which leg in flat; right or left
here….__________________________
2. Place one hand over the other and slowly reach forward as far as you can with arms fully
extended. Keep back and head in contact with the wall. Your partner will use a metric ruler to
measure the distance from the tip of your fingers to the table top and record it in the Table
below. (If you cannot reach the table, measure distance away from table)
3. Repeat Step 2 two more times, but this time you can move your head away from the wall. If you
can reach the table enter zero here.
4. Average the scores of all three trials.
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TEST 1~
TRIAL
DISTANCE
FROM TABLE
TOP IN CM
1
2
3
AVERAGE
TEST TWO: Shoulder
Flexibility (“Zipper” Test)
DISTANCE
Materials:


Partner
Metric ruler
Method:
1. Raise your arm, bend your right elbow, and reach down across your back as far as possible.
2. At the same time, extend your left arm down and behind your back, and try to cross your fingers
over those of your right hand as shown in the picture below.
3. Measure the distance to the nearest cm and record it in the Table below. If your fingers overlap,
score as a plus. If they fail to meet, score as a minus; use a zero if your fingertips just touch.
4. Repeat with arms crossed in opposite direction (left hand over shoulder). Most people will find
that they are more flexible on one side than the other.
TEST 2~
RIGHT HAND
OVER
SHOULDER IN
CM
LEFT HAND
OVER
SHOULDER IN
CM
TEST THREE: Hamstring and Hip Flexor Flexibility
Materials:
 Partner
 Meter stick
 Wall
 Goniometer
Method:
1. Lie on your back on the floor (on a mat) beside a wall.
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2.
3.
4.
5.
Slowly lift one leg off the floor. Keep the other leg flat on the floor.
Keep both legs straight.
Continue to lift the leg until either leg begins to bend or the lower leg begins to lift off the floor.
Have your partner place a meter stick against the wall and underneath the lifted leg, keep the
meter stick against the wall and slowly lower your leg (see picture on next page).
6. Use a goniometer, measure the angle created by the floor and the yardstick, record the angle
measurement in the Table provided on the next page. The greater the angle, the better your
score.
7. Repeat with your other leg.
TEST 3~
RIGHT LEG
ANGLE
MEASUREMENT
LEFT LEG ANGLE
MEASUREMENT
TEST FOUR: Trunk Rotation
Materials:
 Partner
 2 Meter sticks
 Wall
 Masking tape
Method:
1. Tape two meter sticks to the wall at shoulder height, one right side up (when facing wall leftside) and the other upside down (when facing wall right-side). Tape a line on the floor, which is
perpendicular to the wall and even with the 40 cm mark on the upside down meter stick.
2. Stand with your left shoulder an arm’s length (fist closed) away from the wall. Toes should be on
the 40 cm line. (you must stand away from the wall.
3. Drop the left arm and raise the right arm to the side, palm down, fist closed (see picture).
4. Without moving your feet, rotate the trunk to the right as far as possible, reaching along the
meter stick, and hold it for 2 seconds. Do not move your feet or bend your trunk. Your knees
may bend slightly.
5. Your partner will read the distance reached to the nearest cm. on the upright meter stick and
record your score in the Table provided. Repeat this one more time and average your two
scores.
6. Next, perform the test facing the opposite direction. Rotate to the left. For this test, you will use
the second meter stick (upside down) so that, the greater the rotation, the higher the score.
TEST 4~
4
TRIALS
LEFT
RIGHT
SHOULDER SHOULDER
IN CM
IN CM
1
2
AVERAGE
CHART 1~ Flexibility Rating Scale for Tests 1-4
Summarize your data from each test in the chart below…use the correct gender chart.
Men
Classification
Test 1
Test 2
Test 3
Test 4
Right
hand
over
Left
hand
over
Right
leg
angle
Left
leg
angle
Left
shoulder
Right
shoulder
High
performance
Fingertips
touch
table (0
cm avg)
12+
10+
111+
111+
51+
51+
Good fitness
zone
1-5 cm
away
3-11
3-9
80110
80110
40-50
40-50
Marginal
zone
6-12 cm
away
0-2
0-2
60-79
60-79
34-39
34-39
Low zone
> 13 cm
away
<0
<0
<60
<60
<34
<34
Women
Classification
Test 1
Test 2
Test 3
Test 4
Right
hand
over
Left
hand
over
Right
leg
angle
Left
leg
angle
Left
shoulder
Right
shoulder
High
performance
Fingertips
touch
table (0
cm avg)
13+
11+
111+
111+
52+
52+
Good fitness
zone
1-3 cm
away
5-12
5-10
80110
80110
43-51
43-51
Marginal
zone
6-12 cm
away
0-4
0-4
60-79
60-79
37-42
37-42
Low zone
> 11 cm
away
<0
<0
<60
<60
<37
<37
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EVALUATING YOUR FLEXIBILITY
Compare your scores for each flexibility test to Chart 1 above to determine your ratings on the selfassessments below; then place an X over the circle for your appropriate rating.
Self-Assessment:
Test One: Modified Sit-and-Reach
Refer back to your data and enter your rating for the leg that was flat…
Test Two: Shoulder Flexibility (“Zipper” Test)
Test Three: Hamstring and Hip Flexor Flexibility
Test Four: Trunk Rotation
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Self-Evaluation….
Analysis Questions
Station III Flexibility Tests
On a separate sheet of paper (if used staple to the back of this lab) or below, discuss your
current flexibility and your flexibility needs for the future. Include comments about your
current state of flexibility, need for improvement in specific areas, and special flexibility needs
for sports or other special activities. Describe some activities that might help increase your
flexibility.
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