Effective methods for measuring physical fitness include a variety of tests that assess different fitness components. For cardiovascular fitness, the VO2 max test and timed runs or walks are commonly used. Muscle strength can be evaluated with maximum weight lifts or endurance tests for specific exercises. Flexibility can be measured using the sit-and-reach test, while body composition assessments can involve skinfold measurements or bioelectrical impedance. Combining these methods gives a comprehensive view of an individual’s fitness level, enabling tailored training programs and tracking progress over time.