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Flexibility Assessment

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CSCS Certified Strength and Conditioning Specialist

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1 Introduction

About the CSCS Exam Structure and Content Breakdown Pass Rates and Scoring How to Use This Guide

2 Exercise Science

Muscular and Neuromuscular Systems Skeletal and Cardiovascular Systems Bioenergetics and Metabolism Biomechanics Physiological Adaptations to Training

3 Sport Psychology & Nutrition

Motivation and Goal Setting Arousal, Anxiety, and Performance Mental Skills and Team Dynamics Macronutrients and Energy Hydration, Timing, and Supplements

4 Exercise Technique

Resistance Training Technique Olympic Lifting Technique Plyometric and Speed Training Flexibility and Warm-up Spotting and Equipment Safety

5 Program Design

Needs Analysis and Training Goals Training Variables Periodization Models Resistance Training Program Design Speed, Agility, and Conditioning Programs

6 Testing, Evaluation & Administration

Pre-Participation Screening Cardiovascular and Body Composition Testing Strength, Power, and Speed Testing Flexibility Assessment Facility Management and Legal Issues

Flexibility Assessment

Key Takeaways Explain This Topic AI

The sit-and-reach test measures hamstring and lower back flexibility; scores below 15 cm indicate limited flexibility.

Goniometry provides objective joint range of motion measurements at specific joints using a goniometer.

Movement screens like the FMS identify functional movement limitations and asymmetries across 7 movement patterns.

Flexibility tests should be performed after a warm-up to ensure muscles are at normal operating temperature.

Asymmetries greater than 10-15% between sides may indicate increased injury risk and need targeted intervention.

Last updated: January 2026

Quick Answer: Sit-and-reach measures hamstring/low back flexibility (average male: 15-20 cm). Goniometry measures specific joint ROM using standard anatomical landmarks. The Functional Movement Screen (FMS) scores 7 movement patterns (0-3 each, max 21) to identify limitations. Asymmetries >10-15% indicate intervention needed.

  • Flexibility Testing Principles
  • General Guidelines
  • Guideline Rationale
  • Warm-up first 5-10 min aerobic activity increases tissue temperature
  • Standardize time of day Flexibility varies throughout the day
  • Consistent protocol Use same instructions and positioning each time
  • Multiple trials Take 2-3 measurements, record best
  • Both sides Assess left and right for bilateral comparisons
  • Sit-and-Reach Test

The most common field test for hamstring and lower back flexibility.

Sit-and-Reach Protocol

  • Step Procedure
  • 1 Sit with legs extended, feet flat against box
  • 2 Keep knees fully extended (examiner may stabilize)
  • 3 Place one hand on top of the other, palms down
  • 4 Slowly reach forward as far as possible
  • 5 Hold maximum position for 2 seconds
  • 6 Record distance (cm) reached
  • 7 Best of 2-3 trials
  • Sit-and-Reach Normative Data (cm)
  • Rating Males (20-29) Females (20-29)
  • Excellent >40 >41
  • Good 34-40 37-41
  • Average 25-33 29-36
  • Fair 15-24 21-28
  • Poor <15 <21
  • Modified Sit-and-Reach Variations
  • Variation Modification Purpose
  • Modified S&R Individual zero point based on arm/leg length Accounts for limb proportion
  • Back-Saver S&R One leg extended, one bent Reduces lumbar stress
  • V-Sit Reach Legs apart in V position Measures adductor flexibility
  • Goniometry

Goniometry provides objective measurement of joint range of motion.

  • Goniometer Components
  • Body/Protractor: Shows degree measurements (0-180° or 0-360°)
  • Stationary Arm: Aligned with proximal bone segment
  • Moving Arm: Aligned with distal bone segment
  • Fulcrum: Centered over joint axis of rotation
  • Standard Joint ROM Values (Active)
  • Joint Movement Normal ROM
  • Shoulder Flexion 150-180°
  • Shoulder Extension 50-60°
  • Shoulder Abduction 150-180°
  • Shoulder External Rotation 80-90°
  • Shoulder Internal Rotation 60-70°
  • Elbow Flexion 140-150°
  • Hip Flexion 110-120°
  • Hip Extension 10-30°
  • Hip Abduction 40-45°
  • Hip Internal Rotation 30-40°
  • Hip External Rotation 40-60°
  • Knee Flexion 130-140°
  • Ankle Dorsiflexion 15-20°
  • Ankle Plantarflexion 40-50°
  • Goniometry Best Practices
  • Practice Rationale
  • Expose the joint Allows accurate landmark identification
  • Identify landmarks Use bony prominences for consistency
  • Stabilize proximal segment Isolates the joint being measured
  • Active vs. Passive Specify which type in documentation
  • End feel assessment Note quality of motion end-range
  • Functional Movement Screen (FMS)

The FMS assesses movement quality through 7 fundamental movement patterns.

FMS Tests and Scoring

  • Test Movement Pattern Primary Assessment
  • 1. Deep Squat Bilateral symmetry Hip, knee, ankle mobility
  • 2. Hurdle Step Bilateral mobility/stability Hip mobility, stability, balance
  • 3. In-Line Lunge Unilateral stability Hip, knee, ankle, core stability
  • 4. Shoulder Mobility Bilateral shoulder ROM Internal/external rotation
  • 5. Active Straight Leg Raise Hamstring flexibility Hip flexion mobility
  • 6. Trunk Stability Push-Up Core stability Trunk stability during push
  • 7. Rotary Stability Multi-plane stability Core stability, coordination
  • FMS Scoring Criteria
  • Score Criteria
  • 3 Performs movement correctly without compensation
  • 2 Performs movement with compensation or difficulty
  • 1 Cannot perform movement pattern
  • 0 Pain with any portion of the movement
  • FMS Interpretation
  • Total Score Interpretation
  • 21 Perfect score, optimal movement patterns
  • 15-20 Good movement quality, minor limitations
  • 14 or below Increased injury risk, intervention needed
  • Asymmetry >1 point difference between sides = priority

Key Finding: Research suggests athletes scoring ≤14 on the FMS have higher injury risk. Asymmetries should be addressed before bilateral limitations.

Thomas Test (Hip Flexor Length)

  • Variable Protocol
  • Position Supine on table, knees at edge
  • Procedure Hold one knee to chest, observe other leg
  • Normal Thigh rests on table, knee flexed 80°
  • Tight Hip Flexors Thigh rises above table
  • Tight Rectus Femoris Knee extends beyond 80°
  • Interpreting Flexibility Results
  • Flexibility Classification
  • Category Interpretation Recommendation
  • Hypomobility ROM below normal Increase flexibility training
  • Normal ROM within normal range Maintain current training
  • Hypermobility ROM exceeds normal Focus on stability, not flexibility
  • Addressing Asymmetries
  • Asymmetry Level Action
  • <10% Monitor, no immediate intervention
  • 10-15% Include corrective exercises
  • >15% Priority intervention before loading