SINGLE-LEG WALL SIT

A Curriculum and Assessment Submitted to the

Faculty of Bachelor of Physical Education Program
Davao Oriental State University
City of Mati

In Partial Fulfillment of the Requirements

For the Degree of
Bachelor of Physical Education

JHON CARL P. AŇIDES

Bachelor of Physical Education- Year 3

December 2023
 Republic of the Philippines

DAVAO ORIENTAL STATE UNIVERSITY

A University of Excellence, Innovation and Inclusion

FACULTY OF TEACHER AND EDUCATION

Guang-guang, Dahican, City of Mati, Davao Oriental

SINGLE-LEG WALL SIT

A Curriculum and Assessment Submitted to the

Faculty of Bachelor of Physical Education Program
Davao Oriental State University
City of Mati

__________________________________________________

In Partial Fulfillment of the Requirements

For the Degree of
Bachelor of Physical Education

_____________________________________________

JHON CARL P. AŇIDES

Researcher

Submitted to:
DR. ARVIN A. ANDACAO
 TABLE OF CONTENTS

I.………………………………………………………………….……...………. Introduction
II.….………………………………………………………....... Purpose of the Assessment
III.….…………………………………………………………. Requirement of 3 Cone Test
IV.….……………………………………………...…. Process in Conducting Assessment
V.….………………………………………………….…………………….….. Data Analysis
VI.….………………………………………….... Result and Review of Related Literature
VII.….……………………………………………………………….……………. Conclusion
VIII.………………………………………………………………………...…..... References
I. Introduction
The wall sit exercise is a real quad burner, working the muscles in the front of your
thighs. This exercise is generally used for building isometric strength and endurance
in the quadriceps muscle group, glutes, and calves.1
The wall sit is not a complicated exercise, but many people get it wrong. You know
that you are performing the wall sit properly if you form a right angle (90 degrees) at
your hips and your knees, your back is flat against the wall, and your heels are on the
ground. You should be able to feel a slight pulling of the quad area. You can do this
exercise as part of any lower body routine.

Here's a brief overview of how the Single-Leg Wall Sit is typically conducted:
Steps:
• Do a short warming up for your lower body;
• Look for a wall with a smooth surface and stand with your back against it;
• Lower yourself and place your feet a little wider than shoulder width;
• Your legs should be bent about 90 degrees;
• Keep this position for as long as possible;
• The other leg is tested after five minutes.
Equipment required: Flat non-slip floor, smooth wall and a stopwatch.
Pre-test:
• Explain the test procedures to the subject. Perform screening of health risks
and obtain informed consent. Prepare forms and record basic information such
as age, height, body weight, gender, test conditions. Perform an appropriate
warm-up.
Comments:
• It is best to let the arms hang by your side, or crossed over your chest. The
hands may not be used to assist holding the leg up or bracing against the wall.
Advantages:
• This test requires minimal equipment and can be conducted with large groups
all at once.
Variations / alternatives:
• There is a similar wall squat test performed with both legs on the ground. Some
procedures position the lifted leg differently, such as requiring the leg to be held
out straight, or placed on top of the support leg.
Procedure:
• Stand comfortably with feet approximately shoulder width apart, with your back
against a smooth vertical wall. Slowly slide your back down the wall to assume
 a position with both your knees and hips at a 90° angle. Move the feet position
if required. The timing starts when one foot is lifted off the ground and is stopped
when the subject cannot maintain the position and the foot is returned to the
ground. After a period of rest, the other leg is tested.
Scoring:
• The total time in seconds that the position was held for each leg is recorded.
The table below gives a general guideline to expected scores for a single leg
for adults, based on my personal experiences. Comparing the scores for each
leg may indicate muscle weakness on one side.
Purpose:
• To measure the strength endurance of the lower body, particularly the
quadriceps muscle group.
Considerations:
• Proper warm-up and stretching are crucial before performing this test to prevent
injuries.
• Consistent testing conditions and proper measurement are essential for
accurate and reliable results.
II. Purpose of the Assessment
The primary reasons for conducting the Single-Leg Wall Sit Test include:
Endurance Assessment:
The single-leg wall sit endurance assessment is used to look at the muscle
endurance of the lower extremity in a single-leg position.
Variations / Alternatives:
There is a similar wall squat test performed with both legs on the ground. Some
procedures position the lifted leg differently, such as requiring the leg to be held out
straight, or placed on top of the support leg.
Increasing Efficiency:
When your muscles can work efficiently, they provide your body the necessary
support it needs to work properly. This means an increased ability to move properly,
keep good technique, and maintain core strength and balance.
New Insights:
Individuals who train by exercising for a long time will develop better oxygen
delivery to muscle and endurance capacity; those who work against a heavy load will
get bigger and stronger muscles.

Injury Prevention:
By improving your muscle strength, power, and endurance, you are preparing
your body for strenuous activity and preventing your risk of injury.
III. Requirements of the Assessment
Here are the basic requirements for conducting the Single-Leg Wall Sit:
1. Smooth Wall: You need a flat and smooth wall so that you can be able to do
the assessment.

2. Stopwatch or Timing System: Timing is critical for evaluating an individual's

performance. Measure the time it takes the athlete to finish the course using a
stopwatch or a timing system.

3. Appropriate Attire: It can include leggings, shorts, tank tops, jackets and long
sleeve shirts. These pieces all offer the same performance fabrics that help you
give the most to your workout.

4. Assistant: Athletes must have an assistant in requiring a test. Also, they help
athletes develop their skills as individuals and as members of a team.

5. Instructions: Clearly communicate the test procedure and any specific rules
to the participants. Make sure they understand the requirement to raise their
leg every set.

6. Warm-up: Provide a warm-up for participants to prepare their muscles and

joints before attempting the Single-Leg Wall Sit. A proper warm-up helps
prevent injuries and ensures a more accurate assessment.
IV. Process in Conducting Assessment
Assessment Orientation: Respondents were presented to the evaluation process
during the orientation. The purpose is to familiarize them with the system, processes,
and expectations. This is done to ensure that responders understand their duties and
responsibilities and have the knowledge they need to pass the assessment.

Key Components:
Collection of Medical Certificates: Assuring the participants' health, which
aids in the prevention of any hazards or issues throughout the evaluation
process.

Warm Up/ Stretching: It physically and emotionally prepares the body,

minimizes the chance of injury, and improves overall performance. This can
improve joint flexibility, allowing for smoother motions and lowering the chance
of muscle strains or sprains.

Introduce the Assessment (Single-Leg Wall; Sit): The assessment was

given to the subjects to assist them in understanding what they were supposed
to perform and to create clarity for both the assessor and the persons being
evaluated.

Setting up the Materials: Setting up materials correctly helps to the overall

success and efficiency of the activity. Setting up supplies ahead of time
increases the activity's efficiency. Participants can begin the activity sooner, and
transitions between phases are smoother.

Demonstration: Participants will have a physical and visual reference point to

assist them comprehend expectations, develop new skills, and perform to the
best of their ability. This openness guarantees that all individuals can
successfully comprehend and display their abilities or expertise.

Practical Assessment: Rather than academic comprehension, this test aims

to assess practical and hands-on talents. This gives insights into practical
competences and helps to get a comprehensive grasp of an individual's
capabilities.
V. Data Analysis
Scoring: the total time in seconds that the position was held for
each leg is recorded. The table below gives a general guideline
to expected scores for a single leg for adults, based on my
personal experiences. Comparing the scores for each leg may
indicate muscle weakness on one side.
rating males (seconds) females (seconds)

excellent >100 > 60

good 75-100 45-60
average 50-75 35-45
below average 25-50 20-35
very poor < 25 < 20
This table indicates the 42 subjects/respondents from section
DC1A, with the highest scores and test remarks being
documented.
FEMALE SCORE REMARKS MALE SCORE REMARKS LGBTQ+ SCORE REMARKS P.N.S SCORE REMARK

Subject 1 60 Excellent Subject 32 30 B. Average Subject 40 60 Average Subject 42 65 Average

Subject 2 60 Excellent Subject 33 50 B.Average Subject 41 37 B. Average Subject 43 26 B. Average
Subject 3 60 Excellent Subject 34 60 Average Subject 44 63 Average
Subject 4 14 Very Poor Subject 35 33 B.Average Subject 45 60 Average
Subject 5 63 Excellent Subject 36 45 Average
Subject 6 60 Excellent Subject 37 51 Average
Subject 7 21 B.Average Subject 38 46 Good
Subject 8 41 Average Subject 39 38 Average
Subject 9 39 Average
Subject 10 46 Good
Subject 11 16 Very Poor
Subject 12 20 B.Average
Subject 13 36 Average
Subject 14 60 Excellent
Subject 15 60 Excellent
Subject 16 60 Excellent
Subject 17 60 Excellent
Subject 18 8 Very Poor
Subject 19 10 Very Poor
Subject 20 60 Excellent
Subject 21 60 Excellent
Subject 22 21 B.Average
Subject 23 35 Average
Subject 24 60 Excellent
Subject 25 60 Excellent
Subject 26 45 Average
Subject 27 35 B.Average
Subject 28 60 Excellent
Subject 29 60 Excellent
Subject 30 60 Excellent
Subject 31 45 Average
TOTAL 1395 TOTAL 353 TOTAL 97 TOTAL 214
Weighted 45 Average Weighted 44.125 B.Average Weighted 48.5 B.Average Weighted 53.5 Good
Mean Mean Mean Mean
Range 55 Range 30 Range 23 Range 39
Solution:
Mean:
M= Sum of All Deviations
Number of Data Points

Female: M= 1395 Male: M= 353 LGBTQ+: M = 97 P.N.S: M= 214

31 8 2 4
= 45 = 44.125 = 48.5 = 53.5

Female: R= 63-8 = 55 Male: R= 60-30 = 30 LGBTQ+: R= 60-37= 23 P.N.S: R= 65-26= 39

A. GRAPH 01

Class population base on their Gender.

B. GRAPH 02

Overall class performance/score by Gender.

VI. Results and Review of Related Literature
The results of the Single-Leg Wall Sit test are presented in
the table, derived from data collected from a sample of forty-five
(45) test participants. The average score for female subjects is
45, categorizing them as having an average level of
performance. Similarly, male subjects achieved an overall mean
of 44.125, also indicating a below average level of performance.
Also, in LGBTQ+ with the average score of 48.5, having a below
average level of performance. And lastly, the P.N.S subject got a
score of 53.5, result as good in level of performance. Overall,
the whole class demonstrated a commendable proficiency in the
Single-Leg Wall Sit test. The test outcome demonstrates its
efficacy.

From the collected data, it was observed that P.N.S.

participants achieved the highest average in the Single-Leg Wall
Sit test, while the male recorded the lowest performance in
comparison.

The female garnered positive feedback, signifying a

average level of performance in their Single-Leg Wall Sit test
assessments. While LGBTQ+ participants attained the
anticipated commendable proficiency below average in the
assessment.

A single-leg wall sit is not for the faint-hearted — it’s an

exercise that challenges every muscle in the lower body, in
particular the quads, but also the hamstrings, calves, and glutes.
Plus, your core muscles get a workout too as they’re fired up
keeping you flat against the wall. The beauty of wall sits is that
they keep your muscles under tension throughout the exercise
— your muscles are working hard to stay in the seated position
against the wall. Time under tension is what causes muscles to
grow and get stronger, so a wall sit is an excellent exercise to
throw into your lower body regime if you are planning on boosting
your muscles.

Reduced left knee extension was linked with improved

performance in the left straight leg raise, whereas reduced right
hip flexion was associated with poor performance in the right
straight leg raise. Lower right and left SLWS were linked to worse
trunk stability performance. Chimera, et.al., (2017).

These results confirmed that FMS and MSF tests measure

the same constructs—a foundation for an individual’s motor
coordination, muscle strength, postural stability, and dynamic
balance. This knowledge could be helpful in effectively
enhancing physical performance based on combining similar
constructs to accelerate the achievement of established goals.
Domaradzki, et.al., (2023).
VII. Conclusion
In conclusion, the study of Single-Leg Wall Sit Test has
provided a valuable understanding of participants' strength,
power and endurance to do single-leg position. The results
indicated a range of performances, with notable strengths and
areas for improvement identified across individuals.

The assessment of endurance, as demonstrated by the

Single-Leg Wall Sit Test, is used to look at the muscle endurance
of the lower extremity in a single-leg position. The test not only
serves as a practical tool for evaluating athletic performance but
also offers meaningful information for designing targeted training
programs.

As we move forward, this research provides a foundation

for further investigations into the relationship between specific
training interventions and improvements in endurance,
potentially influencing athletic performance in various areas. It is
recommended that future studies explore the effects of targeted
endurance training programs, considering the potential impact
on injury prevention and overall physical fitness.

Ultimately, the Single-Leg Wall Sit Test emerges as a

valuable tool for assessing and enhancing endurance,
contributing to a comprehensive understanding of athletic
capabilities. The findings from this study lay the groundwork for
informed training strategies and highlight the significance of
endurance in optimizing human performance across diverse
activities.
VIII. References
Rosengrat, M., (2023). The Prehab Guys LLC.
https://rb.gy/rwabiy
Wood, R. (2008). Topends Sports Network
https://www.topendsports.com/testing/tests/wall-sit.htm
Barrington et.al., (2023). Barrington Orthopedic Specialists.
https://rb.gy/es06t3
Eades, D. (2023). Blackberry Clinic. https://rb.gy/m3ugjk
Lowe, R. (2023). Physiopedia. https://rb.gy/ld4axg
Beiler et.al., (2021). Spooky Nook. https://rb.gy/faah60
Domaradzki et.al., (2023). ResearchGate GmbH.
https://www.researchgate.net/publication/368495552_Clustered
_Associations_between_Musculoskeletal_Fitness_Tests_and_
Functional_Movement_Screen_in_Physically_Active_Men
Chimera et.al., (2017). National Library of Medicine.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5380859/#:~:tex
t=The%20single%20leg%20wall%20sit%20test%20has%20bee
n%20suggested%20to,hip%20and%20lower%20extremity%20
muscles.&text=Further%2C%20reduced%20neuromuscular%2
0control%20of,related%20to%20lower%20extremity%20injury.