How can one improve performance on the back scratch test (zipper test)?

Asked by: Melissa Jenkins

How can I improve my back scratch test?

How to do the Back Scratch Test

1. While standing, reach one arm up .
2. Bend your elbow to pat your back.
3. Reach your fingers down your back as far as you can.
4. Put your other hand behind your back and reach your fingers up your back as far as you can.
5. Try and touch your fingertips.
6. Try again.

How can I improve zipper test?

You need to raise your right arm bend your elbow. And reach down across your back as far as possible. And then extend your left arm down and behind your back bend your elbow up across your back.

How can you improve your flexibility answer?

Stretch It Out: 5 Ways To Improve Your Flexibility

1. Get warm. Whether your goal is to prevent injury or run your fastest 5K, it’s important to warm up your muscles before activity. …
2. Hold still. …
3. Take a break. …
4. Try yoga. …
5. Get a massage.

How can I improve my sit and reach flexibility?

Seated Straddle

1. Sit down on the floor with both legs straightened out in a straddle (or “V”) position.
2. Inhale and on an exhale, slowly fold forward as far as you can with a flat back.
3. Keep your toes and knees pointing straight up. Keep your spine long and avoid hunching over.
4. Reach your hands out in front of you.

How will you improve your physical fitness?

Ten Things You Can Do to Improve Your Physical Fitness

1. Walk a Little Extra. …
2. Take the Stairs. …
3. Get Outdoors. …
4. Lead With Your Heart. …
5. Stretch. …
6. Go Dancing, Play a Sport or Work Out in a Gym. …
7. Do Aerobics. …
8. Weight Resistance Training.

What are the benefits of fitness testing?

Reasons for fitness testing:

• to identify strengths and/or weaknesses in a performance/the success of a training programme.
• to monitor improvement.
• to show a starting level of fitness.
• to inform training requirements.
• to compare against norms of the group/national averages.
• to motivate/set goals.

Which flexibility test measures the degree of flexibility of the muscles in the back of the legs?

The sit and reach test

The sit and reach test is a common measure of flexibility, and specifically measures the flexibility of the lower back and hamstring muscles. This test is important as because tightness in this area is implicated in lumbar lordosis, forward pelvic tilt and lower back pain.

Which test measures the flexibility of the lower back and hamstrings?

The Sit and reach test

The Sit and reach test is one of the linear flexibility tests which helps to measure the extensibility of the hamstrings and lower back. It was initially described by Wells and Dillon in 1952 and is probably the mostly used flexibility test.

What type of exercise is intended to improve the elasticity of the muscles and the range of motion of joints?

Stretching exercises

Stretching exercises are used to improve range of motion and to prevent recurrence of trigger points in injured muscles. It is important that muscles be stretched to pre-injury length before resistance exercises are prescribed.

Do you think you can improve your level of flexibility What should you do in order to increase your level of flexibility?

How to Improve Flexibility, According to Experts

1. Pay Attention to Your Body. …
2. Maintain Good Posture. …
3. Stretch and Strengthen. …
4. Sit on the Floor. …
5. Include Flexibility Training in Your Workout. …
6. Don’t Wait for a Workout to Work on Your Flexibility. …
7. Spend a Few Minutes Each Day Stretching.

What are examples of exercises that help improve body composition?

Incorporating these exercises into your regular routine will help you safely and effectively achieve your body composition goals.

• Burpees. No equipment required. …
• Pushups. No equipment required. …
• Interval training. Treadmill optional. …
• Weighted squat jump. A light, handheld weight. …
• Explosive lunge jump. No equipment required.

How can we improve our body composition?

2. Increase Your Lean Body Mass

1. Cardio based Workouts Such as Running or Jogging.
2. Cycling.
3. Swimming.
4. Aerobics.
5. Strength Training (Pilates, Lifting Weights, Stretching)