How to Work out Your Fitness Age

Step-by-Step Guide

1. 1

   Step 1: Warm up with a short walk or run before doing the tests.

   This will make your muscles looser and the tests more accurate.
   
   You are also less likely to injure yourself if you have warmed up. , You are preparing for a Sit-and-Reach test. , Have your friend move the box so that its side is against the bottom of your feet. , The wall can help you to sit up very straight if it is an uncomfortable position.
   
   Place the beginning of the yardstick at the tip of your outstretched hands.
   
   Have a friend tape the yardstick into place at this neutral starting position. , Do not use a lot of force as this could be harmful. , Reach 3 times and record 3 measurements.
   
   Take the farthest reach as your flexibility measurement.
2. 2

   Step 2: Place a 12 inch-high (30.4 cm) box (or something with similar measurements) at your feet with a wall behind you.

3. 3

   Step 3: Sit on the ground with your back against the wall and feet hip-width apart in front of you.

4. 4

   Step 4: Sit up straight

5. 5

   Step 5: place your arms out in front of you and stack your hands

6. 6

   Step 6: 1 on top of the other.

7. 7

   Step 7: Bend forward and gently reach your hands toward the yardstick.

8. 8

   Step 8: Measure the tips of your fingers when you reach forward.

Detailed Guide

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