It is important to stretch because if you don't stretch you don't stretch your muscles will tighten and will have a chance of cramp or pulling a muscle.
One of the well known flexibility tests is the 'sit and reach'. This test is quick and easy to do, all you need is a bench and a ruler, the the cost of doing this test is not a lot and it doesn't take up a lot of time.
The person doing the sit and reach test doesn't need to be highly skilled, all the person has to do is see how far he can reach past his/her feet.
Advantages: The sit and reach test is a common test of flexibility, and is an easy and quick test to perform. If using the standard testing procedure, there is a lot of published data to use for comparison. It is an easy test to do as well, so it won't take you long to record your results.
Disadvantages: The sit and reach test can vary because some people may have longer arms or legs and could make the test unfair. Another disadvantage of this test could be that the participants could feel stiff because of previous activities or simply because they haven't warmed up properly.
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