How to Measure Your Flexibility – Life Orientation Grade 11

This page is a key practical component of the Physical Fitness and Health Programme for Grade 11 Life Orientation Term 1. While previous lessons focused on measuring cardiorespiratory endurance, these notes focus on your body’s ability to move through its full range of motion safely.

How to Measure Your Flexibility: Grade 11 LO Term 1

In Physical Education, flexibility is defined as the ability to move your joints and use your muscles through their full range of motion. Maintaining good flexibility is essential for preventing injury and ensuring long-term well-being.

1. Why Flexibility Matters

Flexible muscles and joints allow you to perform daily tasks and physical activities with ease. In Grade 11, focusing on flexibility helps prevent repetitive stress injuries (RSI) and ensures that your body is balanced as you grow.

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2. Four Flexibility Tests for Grade 11

You can use these four standardized tests to assess your current flexibility levels during Term 1.

Test 5: The Sit-and-Reach Test

This test measures the flexibility of your lower back and your hamstrings (the muscles at the back of your legs).

1. Sit flat on the floor with your legs straight in front of you.
2. Place your feet flat against a wall.
3. Reach forward toward your toes as far as possible and hold for five seconds.
4. Have a partner measure the distance you reached.

Test 6: Trunk Extension Test

This measures the stretch and strength of the muscles in your upper back.

1. Lie on the floor, face down, with your hands behind your head.
2. Raise your head and shoulders as high as possible.
3. Hold the position for three seconds while a partner measures the height from the floor.

Test 7: Arm and Shoulder Reach

This assesses how well you can stretch your shoulder muscles.

1. Lie face down on the floor with arms straight out in front and chin on the floor.
2. Raise your arms as high as you can (shoulder-width apart).
3. Hold for three seconds while a partner measures the height of your arms from the floor.

Test 8: Shoulder Stretch

1. Stand straight and reach your right hand over your shoulder and down your back.
2. Reach your left hand behind your back and up, trying to touch the fingers of your right hand.
3. The Goal: If your fingertips touch, you have an acceptable level of flexibility.
4. If they don’t touch, use a piece of rope or a sock to bridge the gap and measure the distance.

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3. Health-Related Fitness Norms: Flexibility

Compare your results from the tests above to these Grade 11 standards to see where you rank.

Test	Great	Good	Below Average	Very Weak
Sit and Reach	25 cm	15 cm	14–6 cm	5–0 cm
Trunk Extension	55 cm	45 cm	35 cm	30 cm
Arm & Shoulder Reach	35 cm	25 cm	20 cm	15 cm
Shoulder Stretch	Fingers touch	Fingers just touch	Just don’t touch	Far apart

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4. Safety First

When testing your flexibility, always remember the safety measures covered earlier this term:

• Warm up first: Never perform these deep stretches with “cold” muscles.
• Don’t bounce: Use smooth, steady movements to avoid muscle tears.
• Breathe: Exhale as you reach into the stretch to help your muscles relax.

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Activity: Flexibility Assessment

1. Analyze: Which of the four tests did you find the most difficult? Explain why your current lifestyle or choices might have influenced this result.
2. Goal Setting: Based on the norms table, choose one area where you are “Below Average” and set a goal to improve it by the end of Term 1.

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Next Lesson: Measuring the power in your body: Measure Your Muscular Strength and Endurance.

Quick Navigation:

• Grade 11 Life Orientation Term 1 Main Directory
• How to Measure Your Cardiorespiratory Endurance