14-18 Annex A Appendix 5 – ​The Back-Saver Sit and Reach

Cadet Administrative and Training Orders (CATOs)

The Back-Saver Sit and Reach 

Objective of the Back-Saver Sit and Reach

1. The back-saver sit and reach assesses hamstring flexibility for each leg.

2. This assessment is conducted by placing one foot flat against the test apparatus, bending the other leg, and reaching forward with both hands.  The same procedure is repeated for the other leg.

Setting up the Back-Saver Sit and Reach

3. The only piece of equipment required for the back-saver sit and reach is the test apparatus.

4. The test apparatus (as illustrated in Figure A6-1) is constructed by:

1. obtaining a sturdy cardboard / wooden box measuring approximately 30 cm high; and
2. attaching a metre stick to the top of the box with the 23-cm mark at the nearest edge of the box where the cadet will rest their foot, and the zero end closest to the cadet.

5. Ensure that there is a test apparatus for each group.  Spread out each back-saver sit and reach station to allow enough room for the cadets and their scorekeepers.

Figure A5-1   Back Saver Sit and Reach Measuring Apparatus ^{Note de bas de page 1}

Conducting the Back-Saver Sit and Reach

6. Conduct the back-saver sit and reach through the following steps:

1. have the cadet remove their shoes and sit in front of the test apparatus;
2. have the cadet extend one leg fully with the foot flat against the face of the box;
3. have the cadet bend the knee of the other leg and place the sole of the foot flat on the floor; in line with, and 5–8 cm to the side of, the straight knee;
4. have the cadet extend their arms forward over the ruler with their hands placed on top of one another (as illustrated in Figure A6-2);
5. have the cadet, keeping the back straight and the head up, reach forward with both hands along the metre stick four times, holding the position on the fourth reach for at least one second (as illustrated in Figure A6-3).  The cadet may allow the bent knee to move to the side as the body moves forward, but the sole of the foot must remain on the floor;
6. have the scorekeeper measure the distance the cadet reached.  This measurement will be the score for one leg, to a maximum of 30 cm to prevent hyperextension; and
7. have the cadet repeat Steps b–f for the other leg.

 Figure A5-2 Starting Position fot the Back-Saver Sit and Reach ^{Note de bas de page 1}

Figure A5-3  The Back Saver Sit and Reach ^{Note de bas de page 1}

Scoring the Back-Saver Sit and Reach

7. Scoring for the back-saver sit and reach is based on the distance the cadet can reach with their hands for each leg, to a maximum of 30 cm.

8. Results are to be recorded on the Cadet Fitness Assessment and Incentive Level Results located at CATO 14-18, Annex B, Appendix 3.

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