If you did well on the sit and reach test, you can try to improve your reach a bit more—but don’t overdo it. “There’s a sweet spot between being flexible but not too flexible,” Holland says.

2. Sit on the floor with your feet flat against the side of the box. 3. Keeping your legs straight, put one hand on top of the other and stretch forward as far as you can over the yardstick. 4.

The sit-and-rise-from-the-floor test asks you to sit down on the floor, criss-cross style, without using your arms, hands, knees or the sides of your legs, and then rise back up in the same way.

Before performing the Sit-and-Reach test warm up by ding a series of static stretches. Place a yardstick on the floor and secure it with a piece of masking tape at the 15-inch mark.

The test: Warm up for 10 minutes (easy walking is fine). Then sit on the floor with your feet straight out in front of you, feet about 12 inches apart. Place a yardstick between your feet, with ...

Forget sit-and-reach tests and timed miles: these quick tests measure your fitness based on cardio, upper body strength, lower body strength, and mobility.

The test is simple to grasp if not do: Just sit on the floor from a standing position without using your hands, arms, or knees to slow your descent.