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PHYSICAL FITNESS EVALUATION

Name: 1. 1. 2. 3. 4. 5. 1. 2. 3.

PHYSICAL FITNESS EVALUATION (Penilaian kecergasan fizikal) Sex: Age: SCORE SCORE PERFORMANCE LEVEL PERFORMANCE LEVEL

TESTS OF CARDIORESPIRATORY Harvard Step Test TESTS OF STRENGTH Grip (Hand) Test Back and Leg Test Sit-Up Test (Knees Bent) Bench Squart Test Bench Press Test TESTS OF FLEXIBILITY Modified Sit and Reach Test Shoulder and West Elevation Test Trunk and Neck Extension Test

SCORE

PERFORMANCE LEVEL

TESTS OF MUSCULAR ENDURANCE


1. Burpee(Squat Thrust) Test 2. Half-Squat Jump Test 3. Flexed-Arm-Hang / Inclined F-A-H Test TESTS OF BODY COMPOSITION 1. Circumference Test 2. Skin Fold Test TESTS OF AGILITY 1. Quadrant Jump Test 2. 4 X 10m Shuttle Run Test TESTS OF POWER 1. Vertical Jump Test 2. Standing Broad Jump Test Rujukan:

SCORE

PERFORMANCE LEVEL

SCORE SCORE SCORE

PERFORMANCE LEVEL PERFORMANCE LEVEL PERFORMANCE LEVEL

Baumgartner, T.A. & Jackson. A.S. (1991). Measurement for evaluation in physical education and exercise science, 4th. ed. Dubuque: Wm. C. Brown Publishers. Corbin, C.B. & Lindsey, R.(1979). Fitness for life physical education eoncepts, teachers ed. Glenview, Illinois: Scott, Foresman & Co. Johnson, B.L. & Nelson, J.K. (1986). Practical measurement for evaluation in physical education, 4th. ed. Edina, MN: Burgess Publishing.

TEST OF CARDIORESPIRATORY
(Ujian )

Harvard Step Test


(Ujian Menapak Havard)
DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

PHYSICAL FITNESS EVALUATION

Objective (Objektif) To measure cardiorespiratory fitness and the ability to recover from work. (Mengukur kecergasan kardiorespirator dan keupayaan pemulihan selepas latihan) Equipment (Alatan)

1. Bench 20 inches high (Bangku 20 inci tinggi) 2. Stopwatch (Jam randik)


3. Metronom Procedure (Prosedur) 1. The cadence is 30 steps per minute and set on the metronom. (Rentak 30 langkah seminit ditetapkan pada metronom) 2. The body should be erect when the subject steps onto the bench (Badan subjek harus tegak semasa menapak di atas bangku) 3. The subject continues to exersice for 5 minutes (Subjek melakukan aktiviti selama 5 minit) 4. As soon as the subject finishes exercising, he/she sits down and remains seated and quiet throughout the pulse counts. (Setelah tamat aktiviti, subjek duduk diam semasa pengiraan dengyutan nadi) 5. The pulse is counted 1 to 1 min, 2 to2 min, and 3 to 3min after exersice. (Denyutan nadi diambil dari 1 ke 1 min, 2 ke 2 min, dan 3 ke 3 min selepas aktiviti) Scoring (Pemarkahan) A Physical Efficiency index (PEI) is computed with this formula: (Indeks Kecekapan Fizikal (PEI) adalah dikira dengan menggunakan formula berikut:)

PEI = Duration of exercise in second X 100 2 X Sum of pulse count in recovery


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DR MUNIRA MOHSIN

INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

PEI = Jangkamasa aktiviti dalam saat X 100 2 X Jumlah kiraan nadi pulih

PHYSICAL FITNESS EVALUATION

Norms (Norma)

Norms for Harvard Step Test (Norma Ujian Menapak Havard) Score Above 90 80 to 89 65 to 79 55 to 64 Below 55 *Source: Performance Level Excellent Good High Average Low Average Poor

Johnson, B. L. & Nelson, J. K. (1986). Practical measurements for evaluation in Physical Education, 4th, ed, Edina, MN : Burgess Publising.

Harvard Step Test


(Ujian Menapak Harvard)

DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

PHYSICAL FITNESS EVALUATION

Figure : Harvard Step Test

Score Sheet

Harvard Step Test

DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

PHYSICAL FITNESS EVALUATION

Name Sex Age

: : :

____________________________________ ____________________________________ ____________________________________

Recovery Pulse Counts (Bilangan Denyutan Nadi Semasa Pemulihan) 1 1 min 2 2 min 3 3 min (A) (B) (C)

Score:

PEI

Duration of exersice in second X 100 2 X Sum of pulse counts in recovery (5 X 60s) x 100 2 X (A+B+C) 300s X 100 2 X (A+B+C)

Score

Performance Level


DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

Excellent Good
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PHYSICAL FITNESS EVALUATION


*Refer to the norms.

High Average Low Average Poor

TEST OF STRENGTH
(Ujian Kekuatan) Grip (Hand) Test
(Ujian Grip (Hand))
DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

PHYSICAL FITNESS EVALUATION

Objective (Objektif) To measure the grip streght the hand. (Untuk mengukur kekutan tangan) Equipment (Alatan) Grip dynamometer Procedure (Prosedur) 1. Adjust the dynamometer to fit the size of your hand. (Laraskan dinamometer mengikut saiz tangan) 2. Grasp the grip dynamometer with the finger clutching the handle. (Pegang dinamometer tersebut dengan jejari menggengam pemegang) 3. Squeeze the grip dynamometer as hard as possible. (Genggam grip dinamometer sekuat yang boleh) 4. Do the test twice with each hand. (lakukan ujian ini dua kali bagi kedua-dua belah tangan) Scoring (Pemarkahan) The amount squeeze on the scale (Bacaan yang diperoleh pada skala grip dynamometer)

Norms (Norma)

DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

PHYSICAL FITNESS EVALUATION

Strength in kilogram Rating < 15 years old Men R Excellent Good Fair Poor 50 43 37 32 L 47 42 35 30 Women R 35 30 25 20 L 30 25 20 18 R 60 53 45 40 15 17 years old Men L 57 50 42 35 Women R 38 32 27 20 L 35 30 25 18 R 70 55 50 45 > 18 years old Men L 68 60 45 40 Women R 40 36 28 20 L 37 40 25 18

R = Right hand

L = Left hand

* Source : Corbin, C.B. & Lindsey, R. (1979). Fitness for Life Physical Education Concepts, Teachers Ed. Glenview, Illinois : Scott, Foresman & Co.

Grip Dynamometer Score Sheet

DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

PHYSICAL FITNESS EVALUATION

Grip (hand) Test

(Ujian Grip (hand))


Name Sex Age : : : ____________________________________ ____________________________________ ____________________________________

Trail

Score on the dynamometers scale (Bacaan skor pada skala dinamometer) Right hand (Tangan Kanan) Left hand (Tangan Kiri)

(Cubaan)

1 2 Refer to the norms (Rujuk kepada norma)

Right hand (Tangan Kanan)

Left hand (Tangan Kiri)

Score (Skor)

Performance level (Tahap prestasi)

Score (Skor)

Performance level (Tahap prestasi)


DR MUNIRA MOHSIN

Excellent Good High Average Low Average Poor

Excellent Good High Average Low Average Poor

INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

PHYSICAL FITNESS EVALUATION

TEST OF STRENGTH
(Ujian Kekuatan)

Back and Leg Test


(Ujian Back and Leg)

Objective (Objektif) To mesure the strength of the leg and back. (Untuk mengukur kekuatan kaki dan belakang) Equipment (Alatan)
DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

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PHYSICAL FITNESS EVALUATION

Back and leg dynamometer. Procedure (Prosedur) 1. Adjust chain so each subjects legs are bent at about 120`
(Pastikan kaki subjek bengkok lebih kurang 120` dengan melaraskan rantai

dinamometer) 2. Keep the subjects backs and arms straight. (Pastikan belakang dan lengan subjek lurus) 3. Pull up on the handle as hard as possible by trying to straighten the back and arms straight. (Tarik pemengang dinamometer sekuat yang boleh dengan cuba meluruskan kaki) 4. Do the test twice. (Lakukan ujian ini sebanyak 2 kali)

Scoring (Pemarkahan) The amount pulled on the scale (Bacaan yang diperoleh pada skala back and leg dynamometer) Norms (Norma)

Strength in kilograms Rating < 15 years old Men Excellent Good Fair Poor
DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

15 17 years old Men 206 180 135 120 Women 116 95 56 43

> 18 years old Men 240 210 155 140 Women 135 110 65 50
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Women 100 82 48 37

177 155 116 103

PHYSICAL FITNESS EVALUATION

* Source : Corbin, C.B. & Lindsey, R. (1979). Fitness for Life Physical Education Concepts, Teachers Ed. Glenview, Illinois : Scott, Foresman & Co.

Back and Leg Dynamometer Score Sheet

Back and Leg Test


(Ujian Back and Leg) Name Sex Age : : : ____________________________________ ____________________________________ ____________________________________

DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

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PHYSICAL FITNESS EVALUATION

Trail

(Cubaan)
1 2 *Refer to the norms (Rujuk kepada norma)

Score on the dynamometers scale (Bacaan skor pada skala dinamometer)

Score

Performance Level


*Refer to the norms.

Excellent Good Fair Poor

TEST OF STRENGTH
(Ujian Kekuatan) Sit-Up (Knees Bend)
(Ujian Bangun tubi Lutu Bengkok) Objective (Objektif) To mesure the strength of the abdominal muscles and trunk flexors. (Untuk mengukur kekuatan otot abdomen and fleksi badan trunk) Equipment (Alatan)

1. A mat (Tilam nipis). 2. Masking tape (Pita masking).


DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

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PHYSICAL FITNESS EVALUATION

3. Stop-watch (Jam randik). 4. 12 inches ruler (Pembaris 12 inci). 5. A bar 5 or 6 feet in leght (Bar panjangnya 5 atau 6 kaki). 6. A dumbbell bar (Bar dumbbell). 7. An assortment of weight plates (Beberapa plat pemberat yang terdiri daripada
pelbagai berat)

Procedure (Prosedur) 1. The subject may execute the sit-up with either a weight, a dumbbell, or a barbell behind the neck. (Subjek melakukan bangun tubi dengan bebanan di belakang leher samada menggunakan plat pemberat atau dumbbell atau barbell). 2. After selecting the desired amount of weight, the subject places it on a mat so that when in the supine position, the subject can grasp the weight easily and hold it to the back of the neck. (Selepas sejumlah berat dipilih, subjek meletakkan pemberat tersebut di atas tilam supaya apabila berbaring dalam kedudukan supinasi, subjek mudah memegang pemberat dan diletakkan di belakang lehernya).

3. The subject lie down on the mat in the supine position and flexes the knees over the ruler. (Subjek baring dalam kedudukan supinasi di atas tilam dengan sendi lutut mengepit pembaris). 4. The subject slowly slide the feet forward until the ruler drop. (Subjek perlahan-lahan melunjurkan kakinya sehingga pembaris jatuh) 5. At the point where the ruler drop to the mat, that tester marks the heel line and seat line to indicate how far the feet should remain from the seat during the exercise. (Penguji menandakan kedudukan tumit dan punggung pada titik di mana pembaris itu jatuh untuk mengekalkan kedudukan atau jarak kaki daripada punggung semasa aktiviti dijalankan). 6. The subject roll up and touch the elbow to knees, and return to the original position. (Subjek melakukan bangun tubi dengan menyentuh siku kepada lutut dan kembali ke kedudukan asal).
DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

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PHYSICAL FITNESS EVALUATION

7. Do the test twice. After the first trial, the subject can add more weight and try to attain a higher score on the second trail. (Ujian dijalankan sebanyak dua percubaan. Selepas percubaan pertama, subjek tambahkan lagi beratan dan cuba mendapatkan skor tertinggi pada percubaan kedua). Scoring (Pemarkahan) 1. The score is recorded in terms of the amount of extra weight satisfactorily lifted. (Skor adalah berdasarkan jumlah berat yang berjaya diangkat). 2. The subject who cannot execute the sit-up with more than his body weight receives zero. (Subjek yang gagal melakukan bangun tubi dengan beratan selain daripada berat badannya sendiri akan diberi skor 0). 3. For scoring, the highest amount of extra weight satisfactorily lifted of two trails is divided by subjects body weight. (Untuk pemarkahan, jumlah berat tertingi yang berjaya diangkat daripada 2 percubaan dibahagikan dengan berat badan subjek).

Score

The highest amount of weight satisfactorily lifted (Jumlah berat tertinggi yang berjaya diangkat) Body weight (Berat badan)

Norms (Norma) Score Performance Level Advance Advance intermediate


DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

Men > 0.34 0.29 0.33

Women > 0.20 0.16 0.19


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PHYSICAL FITNESS EVALUATION

Intermediate Advance beginner Beginner * Source :

0.18 0.28 0.12 0.17 0.00 0.11

0.11 0.15 0.06 0.10 0.00 0.05

Johnson, B.L. & Nelson, J.K. (1986). Practical Measurements for Evalution in Physical Education, 4th. Ed. Edina, MN : Burgess Publishing.

Score Sheet Sit-up Test (Kness Bent) (Bangun Tubi Lutut Bengkok) Name Sex Age : : : ____________________________________ ____________________________________ ____________________________________

Trail (Cubaan) 1 2
DR MUNIRA MOHSIN

The weight lifted (Bebanan berjaya diangkat)

Score (Skor)

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INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

PHYSICAL FITNESS EVALUATION

*Refer to the norms (Rujuk kepada norma)

Score

The highest amount of weight satisfactorily lifted (Jumlah berat tertinggi yang berjaya diangkat) Body weight (Berat badan) Performance Level

Score


*Refer to the norms.

Advance Advance intermediate Intermediate Advance beginner Beginner

TEST OF STRENGTH
(Ujian Kekuatan) Bench Squat Test
(Ujian Bench Squat) Objective (Objektif) To measure the strength of the legs and back (Untuk mengukur kekuatan kaki dan bahagian belakang badan) Equipment (Alatan)

1. An adjuctable bench (Bangku boleh laras) 2. A barbell (Barbell) 3. Weight plates (Plat pemberat)
DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

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PHYSICAL FITNESS EVALUATION

Procedure (Prosedur) 1. The subject may execute the bench squat test with a barnell and weight on the shoulders and behind the neck. (Subjek melakukan bench squat dengan bebanan di atas bahu belakang leher menggunakan barbell dan pemberat) 2. After selecting the desired amount of weight on the bar, two assistants place the bar on the shoulders and behind the neck of the subject as the subject stand near the edge of the bench. (Selepas sejumlah berat dipilih, 2 pembantu meletakkan bar di attas bahu belakang subjek yang berdiri di tepi bangku) 3. With the feet a comfortable distance apart and firm grasp of the hands on the bar, the subject lowers to an erect sitting position on the bench. Then the subject returns to the standing position. (Dalam keadaan selesa, kaki dibuka sedikit dan bar dipegang teguh dan kukuh. Subjek rendahkan badan kepada posisi duduk dan kemudian ke posisi berdiri) 4. Do the test twice. After the first trial, the subject can add more weight and try to attain a higher score on the second trial. (Ujian dijalankan sebanyak 2 percubaan. Selepas percubaan pertama, subjek tambahkan lagi beratan dan cuba mendapat skor tertinggi pada cubaan kedua) Scoring (Pemarkahan) 1. The score is recorded in terms of total weight of the barbell satisfactorily lifted. (Skor adalah berdasarkan jumlah berat barbell yang berjaya diangkat) 2. For scoring, the highest total weight of the barbell lifted of two trails is divided by subjects body weight. (Untuk pemarkahan, jumlah berat barbell tertinggi yang berjaya diangkat daripada 2 percubaan dibahagikan dengan berat badan subjek) The highest total of weight the Barbell satisfactorily lifted (Jumlah berat barbell tertinggi yang berjaya diangkat) Body weight (Berat badan)

Score

DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

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PHYSICAL FITNESS EVALUATION

Norms (Norma) Norms for bench squat test before and after 9 weeks of tranning. (Norma ujian bench squat sebelum dan selepas 9 minggu latihan) Score Before Tranning Performance Level Men Advance Advance intermediate Intermediate Advance beginner Beginner Performance Level > 1.61 1.38 1.60 0.94 1.37 0.81 0.93 0.00 0.80 Score After Tranning
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Women > 1.29 1.11 1.28 0.87 1.10 0.68 0.86 0.00 0.67

DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

PHYSICAL FITNESS EVALUATION

Men Advance Advance intermediate Intermediate Advance beginner Beginner * Source : > 2.09 1.76 2.08 1.19 1.75 0.91 1.18 0.00 0.90

Women > 1.56 1.32 1.55 0.92 1.31 0.71 0.91 0.00 0.70

Johnson, B.L. & Nelson, J.K. (1986). Practical Measurements for Evalution in Physical Education, 4th. Ed. Edina, MN : Burgess Publishing.

Score Sheet

Bench Squat Test


(Ujian Bench Squat) Name Sex Age Trail (Cubaan) 1 2 *Refer to the norms (Rujuk kepada norma) The highest total of weight the Barbell satisfactorily lifted
DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

: : :

____________________________________ ____________________________________ ____________________________________ The weight lifted (Bebanan berjaya diangkat) Score (Skor)

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PHYSICAL FITNESS EVALUATION

Score

(Jumlah berat barbell tertinggi yang berjaya diangkat) Body weight (Berat badan) Performance Level

Score


*Refer to the norms. Bench Squat Test

Advance Advance intermediate Intermediate Advance beginner Beginner

TEST OF STRENGTH
(Ujian Kekuatan) Bench Press Test
(Ujian Bench Press) Objective (Objektif) To measure the strength of the arm and shoulder extension (Untuk mengukur kekuatan lengan dan ektensi bahu) Equipment (Alatan)

1.

A bench (Bangku)

2. A weight bar 5 or 6 feet in length (Bar pemberat 5 atau 6 kaki panjang) 3. Weight plates (Plat pemberat)
Procedure (Prosedur)
DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

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PHYSICAL FITNESS EVALUATION

1. The subject may execute the bench press test with a weight on the bar. (Subjek melakukan bench press dengan bebanan barpemberat) 2. After adjusting the desired amount of weight on the bar, the subject assumes a supine position on the bench and two assistants place the bar in the subject stand hands across the chest. (Selepas pemberat dilaraskan dan dipasang pada bar, subjek berbaring di atas bangku dalam kedudukan supinasi dan 2 pembantu meletakkan bar di tangan subjek dengan kedudukan bar melintang di atas dada subjek) 3. With the hands shoulder width apart, the subject extends the arm, pressing the bar to a elbow straight position. (Tangan dibuka seluas bahu, subjek melakukan ekstensi lengan dan menolak bar dalam posisi siku lurus) 4. Do the test twice. After the first trial, the subject can add more weight and try to attain a higher score on the second trial. (Ujian dijalankan sebanyak 2 percubaan. Selepas percubaan pertama, subjek tambahkan lagi beratan dan cuba mendapat skor tertinggi pada cubaan kedua)

Scoring (Pemarkahan) 1. The score is recorded in terms of total weight satisfactorily lifted. (Skor adalah berdasarkan jumlah berat yang berjaya diangkat) 2. For scoring, the highest total weight lifted of two trails is divided by subjects body weight. (Untuk pemarkahan, jumlah berat tertinggi yang berjaya diangkat daripada 2 percubaan dibahagikan dengan berat badan subjek) The highest total of weight the satisfactorily lifted (Jumlah berat tertinggi yang berjaya diangkat) Body weight (Berat badan)

Score

Norms (Norma)
DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

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PHYSICAL FITNESS EVALUATION

Norms for bench press test before and after 9 weeks of training. (Norma ujian bench press sebelum dan selepas 9 minggu latihan) Score Before Tranning Performance Level Men Advance Advance intermediate Intermediate Advance beginner Beginner > 1.20 0.99 1.19 0.79 0.98 0.69 0.78 0.00 0.68 Score After Tranning Performance Level Men Advance Advance intermediate Intermediate Advance beginner Beginner * Source : > 1.33 1.18 1.32 0.96 1.17 0.85 0.95 0.00 0.84 Women > 0.57 0.52 0.56 0.41 0.51 0.37 0.40 0.00 0.36 Women > 0.48 0.41 0.47 0.30 0.40 0.21 0.29 0.00 0.20

Johnson, B.L. & Nelson, J.K. (1986). Practical Measurements for Evaluation in Physical Education, 4th. Ed. Edina, MN : Burgess Publishing..

Score Sheet

Bench Press Test


(Ujian Bench Press)

Name Sex Age

: : :

____________________________________ ____________________________________ ____________________________________

DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

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PHYSICAL FITNESS EVALUATION

Trail (Cubaan) 1 2 *Refer to the norms (Rujuk kepada norma)

The weight lifted (Bebanan berjaya diangkat)

Score (Skor)

Score

The highest total of weight satisfactorily lifted (Jumlah berat tertinggi yang berjaya diangkat) Body weight (Berat badan)

Score

Performance Level


*Refer to the norms. Bench Press Test

Advance Advance intermediate Intermediate Advance beginner Beginner

DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

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PHYSICAL FITNESS EVALUATION

TEST OF FLEXIBILITY
(Ujian Kekuatan) Modified Sit-and-Reach Test
(Ujian Duduk dan Jangkau Objective (Objektif) To measure the flexibility of the hip flexion and the extension of hamstring muscles of the legs. (Mengukur kelunturan fleksi bahagian pinggang dan ektensi otot hamstring kaki) Equipment (Alatan) 1. Yardstisk (Kayu pengukur) 2. Tape (Pita pelekat) Procedure (Prosedur) 1. A yardstick is placed on the floor and the tape is placed across it at right angles to the 15 inches mark.
DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

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PHYSICAL FITNESS EVALUATION

(Kayu pengukur diletakkan di atas lantai dan pita pelekat diletakkan merintangi 90` kepada tanda 15 inci) 2. The subject sits on the floor with the legs straight extended at the right angles to the taped line on the floor. (Subjek duduk di lantai dengan kedua-dua kaki lurus ke depan bersudut tepat dengan garisan pita di lantai) 3. An assistant make sure the subjects knee in a locked position and the heels are not more than 5 inches apart. (Pembantu memastikan lutut subjek dalam keadaan lurus dan jarak antara 2 tumit tidak melebihi 5 inci) 4. The Subject slowly stretches forward with fingertips of both hands as far as possible on the yardstick. (subjek melunjurkan tangan ke hadapan secara perlahan-lahan dengan hujung jari kedua-dua belah tangan menjangkau kayu pengukur) 5. Tree trials should be recorded. (3 kali percubaan dicatatkan) Scoring (Pemarkahan) The best of tree trials is the test score. The score is the most distant point reached on the tape with the fingertips. (Bacaan terbaik daripada 3 percubaanadalah skor ujian. Bacaan ukuran adalah pad hujung jari terdekat pada pita ukur)

Norms (Norma)

Norms in Inches for Modified Sit-and-Reach Test, College Students


(Norma Ujian Duduk dan Jangkau Men 23 and above 21 - 23 18 - 21 17 18 16 and below Women 25 and above 22 - 25 20 22 18 19 17 and below

Performance Level Advance Advance intermediate Intermediate Advance beginner Beginner * Source :

Johnson, B.L. & Nelson, J.K. (1986). Practical Measurements for Evalution in Physical Education, 4th. Ed. Edina, MN : Burgess Publishing.
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DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

PHYSICAL FITNESS EVALUATION

Sit and Reach Test Score Sheet

Modified Sit-and-Reach Test


(Ujian Duduk dan Jangkau) Name Sex Age : : : ____________________________________ ____________________________________ ____________________________________

Trail (Cubaan) 1 2 3 *Refer to the norms (Rujuk kepada norma)

Score (inches) (Skor)

The Best Trail

DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

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PHYSICAL FITNESS EVALUATION

Score

Performance Level


*Refer to the norms.

Advance Advance intermediate Intermediate Advance beginner Beginner

TEST OF FLEXIBILITY
(Ujian Kekuatan) Shoulder-and-Wrist Elevation Test
(Ujian Kelunturan Bahu dan Pergelangan Tangan) Objective (Objektif) To measure shoulder and wrist flexibility. (Mengukur kelenturan bahu dan pergelangan tangan) Equipment (Alatan)

1. Yardstisk (Kayu pengukur) 2. Stick (Kayu) 3. Measuring tape (Pita ukur) 4. A mat (Tilam nipis)
Procedure (Prosedur) 1. The subjects arm length in inches is measured from the acromion process to the middle fingertip. (Ukuran panjang lengan subjek dalam inci adalah dari acromion proses ke hujung jari hantu)
DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

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PHYSICAL FITNESS EVALUATION

2. The subject assumes a prone position with the arms straight over the head and grasp the stick with the hands about shoulder-width apart. (Subjek meniarap dengan kedua-dua tangan lurus di atas kepala dan memegang kayu dengan jarak seluas bahu) 3. The subject raises the stick upward as high as possible while keeping the chin on the floor and elbows straight. (Subjek mengangkat kayu ke atas setinggi yang boleh dengan siku lurus dan dagu sentiasa menyentuh lantai) 4. An assistant use a yardstick to measure distance from the floor to bottom of the stick. (Pembantu mengukur jarak dari dari lantai ke bahagian bawah kayu dengan kayu pengukur) 5. Tree trails should be recorded (3 kali percubaan dicatatkan) Scoring (Pemarkahan) The best lift of tree trials is subtracted from arm length. (Bacaan terbaik daripada 3 peercubaan ditolak daripada bacaan ukuran panjang lengan)

Score

Arm length (Y) The best arm lift (X)

Skor

Bacaan panjang lengan (Y) Bacaan terbaik ketinggian lengan diangkat (X)

Norms (Norma) Norms in Inches for Shoulder-and-Wrist Elevation Test College Students (Norma Ujian Kelunturan Bahu dan Pergelangan Tangan) Men 60 8 - 6 Women 5 - 0 7 - 5
29

Performance Level Advance Advance intermediate


DR MUNIRA MOHSIN

INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

PHYSICAL FITNESS EVALUATION

Intermediate Advance beginner Beginner * Source :

11 - 8 12 - 11 12 and above

10 - 7 11 - 11 12 and above

Johnson, B.L. & Nelson, J.K. (1986). Practical Measurements for Evalution in Physical Education, 4th. Ed. Edina, MN : Burgess Publishing.

Shoulder-and-Wrist Elevation Test Score Sheet

Shoulder-and-Wrist Elevation Test


(Ujian Kelunturan Bahu dan Pergelangan Tangan) Name Sex Age : : : ____________________________________ ____________________________________ ____________________________________

Trail (Cubaan) 1 2 3

Arm Length (Y)

Arm Lift (X)

Score (Y X)

The best Trail

*Refer to the norms (Rujuk kepada norma)

DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

30

PHYSICAL FITNESS EVALUATION

Score

Performance Level


*Refer to the norms.

Advance Advance intermediate Intermediate Advance beginner Beginner

TEST OF FLEXIBILITY
(Ujian Kekuatan) TRUNK-AND-NECK EXTENSION TEST
(Ujian Ekstensi Badan dan Leher) Objective (Objektif) To measure ability to extend the trunk and neck. (Mengukur keupayaan ekstensi badan dan leher) Equipment (Alatan) 1. Flexomeasure 2. Measuring Tape (Pita ukur) 3. A mat (Tilam nipis) Procedure (Prosedur) 1. An Assistant measures the subjects trunk and neck length in inches by taking the distance between the tip of the nose and the seat of the chair in which the subject is sitting. (Pembantu mengukur panjang badan dan leher dalam inci iaitu jarak di antara bahagian hujung hidung dengan tempat duduk kerusi yang diduduki oleh subjek) 2. The subject assumes a prone position and with the hands resting at the back, raise the trunk upward as high as possible from the floor.
DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

31

PHYSICAL FITNESS EVALUATION

(Subjek meniarap dengan kedua-dua tangan direhatkan di belakang badan dan mengangkat badan ke atas setinggi yang boleh dari lantai) 3. As assistant hold the subjects hips by placing the hands on the back of things at the base of the buttocks (Pembantu memegang bahagian belakang peha pada subjek) 4. As assistant use flexomeasure to measure distance from the floor to the tip of subjects nose. (Pembantu mengukur jarak dari lantai ke hujung hidung subjek dengan flexomeasure) 5. Three trials should be recorded. (3 kali percubaan dicatatkan)

Scoring (Pemarkahan)

Score

Trunk and neck length (Y) The best trunk lift (X)

Skor

Bacaan panjang badan dan leher (Y) Bacaan terbaik ketinggian badan diangkat (X)

Norms (Norma) Norms in Inches for Trunk-and-Neck Elevation Test College Students (Norma Ujian Ekstensi Badan dan Leher) Men 30 6 - 3 8 6 10 8 10 and above Women 2-0 5 - 2 7 - 6 9 - 8 10 and above
32

Performance Level Advance Advance intermediate Intermediate Advance beginner Beginner


DR MUNIRA MOHSIN

INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

PHYSICAL FITNESS EVALUATION

* Source

Johnson, B.L. & Nelson, J.K. (1986). Practical Measurements for Evalution in Physical Education, 4th. Ed. Edina, MN : Burgess Publishing.

Trunk-And-Neck Extension Test

Score Sheet

TRUNK-AND-NECK EXTENSION TEST


(Ujian Ekstensi Badan dan Leher) Name Sex Age : : : ____________________________________ ____________________________________ ____________________________________

Trail (Cubaan) 1 2 3

Trunk & Neck Lenght (Y)

Trunk Lift (X)

Score (Y X)

The best Trail

*Refer to the norms (Rujuk kepada norma)

DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

33

PHYSICAL FITNESS EVALUATION

Score

Performance Level


*Refer to the norms.

Advance Advance intermediate Intermediate Advance beginner Beginner

TEST OF MUSCULAR ENDURANCE


(Ujian Kekuatan) Burpee (Squat Thrust) Test
(Ujian Burpee) Objective (Objektif) To measure the general muscular endurance of the body. (Mengukur daya tahan otot badan secara umum) Equipment (Alatan)

1. A mat (Tilam nipis) 2. Stopwatch (Jam randik)


Procedure (Prosedur) 1. The subject in a standing position with the hands straight on each side (Subjek berdiri tegak dengan lurus di sisi badan) 2. The subject bend at the kness and waist and places the hands on the floor in front of feet. (Subjek membengkokkan lutut dan pinggang dengan tangan diletakkan di lantai di hadapan kaki)
DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

34

PHYSICAL FITNESS EVALUATION

3. Thrusts the legs backward to a front learning rest position (Kedua belah kaki dilunjurkan lurus ke belakang menjadi kedudukan bersokong hadapan) 4. Returns to the squat position as in the first count and stands erect. (Kembali ke kedudukan asal dengan menarik semula kedua belah kaki dan terus berdiri) 5. The male subject continues to exercise for 1 minute and the female subject exercises for 30 seconds. (Subjek lelaki melakukan aktiviti selama 1 minit manakala subjek perempuan melakukan aktiviti selama 30 saat)

Scoring (Pemarkahan) The score is the number of correct repetions and is recorded to the nearest whole number. (Skor adalah bilangan pelakuan yang betul dari langkah 1 hingga 4 dan direkodkan dalam nombor bulat.

Norms (Norma) Norms in Inches for Burpee (Squat Thrust) Test College Students (Norma Ujian Burpee) Men 30 6 - 3 8 6 10 8 10 and above Women 2-0 5 - 2 7 - 6 9 - 8 10 and above

Performance Level Advance Advance intermediate Intermediate Advance beginner Beginner * Source :

Johnson, B.L. & Nelson, J.K. (1986). Practical Measurements for Evalution in Physical Education, 4th. Ed. Edina, MN : Burgess Publishing.
35

DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

PHYSICAL FITNESS EVALUATION

Burpee (Squat Thrust) Test

Score Sheet

Burpee (Squat Thrust) Test


(Ujian Burpee) Name Sex Age : : : ____________________________________ ____________________________________ ____________________________________

Score (Number of Squat Thrusts)

Performance Level


*Refer to the norms.
DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

Advance Advance intermediate Intermediate Advance beginner Beginner

36

PHYSICAL FITNESS EVALUATION

TEST OF MUSCULAR ENDURANCE


(Ujian Kekuatan) Half-Squat Jump Test
(Ujian Lompat Half Squat) Objective (Objektif) To measure the endurence of the muscles of the legs. (Mengukur daya tahan otot kaki) Equipment (Alatan)

1. A mat (Tilam nipis) 2. Stopwatch (Jam randik)


Procedure (Prosedur) 1. An Assistant adjusts the seat level of mats to the lower patella level of the subject. (Pembantu menyelaraskan paras duduk pada tilam mengikut paras tulang patella subjek) 2. The subject then stands with the back facing the mats, clasps the hands behind the head, and puts one foot slightly ahead of the other.
DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

37

PHYSICAL FITNESS EVALUATION

(Subjek berdiri membelakangkan tilam dengan kedua-dua tangan mencangkuk di belakang kepala dan meletakkan sebelah kaki ke hadapan sedikit) 3. The subject squats down until the buttocks touch the surface of the seat level of the mats and jumps upward, extending the legs with knees straight and switching the position of the feet. (Subjek menyangkung sehingga punggung menyentuh permukaan atas tilah dan melompat ke atas dengan lutut lurus dan menukar posisi kaki.) 4. The male subject continues to exercise for 1 minute and the female subject exercises for 30 seconds. (Subjek lelaki melakukan aktiviti selama 1 minit manakala subjek perempuan melakukan aktiviti selama 30 saat)

Scoring (Pemarkahan) One point is scored for each correct repetition. (1 mata dicatat bagi setiap pelakuan yang betul)

Norms (Norma) Row Score Norms for Half-Squat Jump Test College Students (Skor Mentah Norma Ujian Lompat Half Squat) Number of Half-Squat Jump Performance Level Advance Advance intermediate Intermediate Advance beginner Beginner * Source : Men 86 and above 66 85 37 65 19 36 0 18 Women 44 and above 34 43 22 33 15 21 0 14

Johnson, B.L. & Nelson, J.K. (1986). Practical Measurements for Evalution in Physical Education, 4th. Ed. Edina, MN : Burgess Publishing.

DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

38

PHYSICAL FITNESS EVALUATION

The Half-Squat Jump Test

Score Sheet

Half-Squat Jump Test


(Ujian Lompat Half Squat) Name Sex Age : : : ____________________________________ ____________________________________ ____________________________________

Score (Number of Half-Squat Jumps)

Performance Level


DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

Advance Advance intermediate Intermediate Advance beginner


39

PHYSICAL FITNESS EVALUATION

*Refer to the norms.

Beginner

TEST OF MUSCULAR ENDURANCE


(Ujian Kekuatan) Flexed-Arm Hang Test (Men)
(Ujian Gantung Siku Bengkok) Objective (Objektif) To measure the endurance of the arms and shoulder girdle. (Mengukur daya tahan lengan dan bahu) Equipment (Alatan)

1. A horizontal bar. (Palang mendatar) 2. Stopwatch. (Jam radik) 3. Stool. (Bangku)


Procedure (Prosedur) 1. Using the stool, the subject stands until the chin is at the same level as the bar. (Dengan menggunakan bangku, subjek berdiri sehingga dagunya sama paras dengan palang) 2. The subject grasps the bar with shoulder-width apart. (Subjek memegang palang dengan jarak antara tangan seluas bahu)
DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

40

PHYSICAL FITNESS EVALUATION

3. The back of the hands must be towards the face with the thumbs under the bar. (Belakang tangan menghala ke muka subjek dengan ibu jari di bawah palang) 4. On the command Ready, Go, the subject removes the feet from the stool. (Apabila arahan Sedia Mula diberi, subjek mengalihkan kakinya dari bangku yang dipijak) 5. Simultaneously the stool is removed and forward swinging is stopped. (Serentak dengan itu, bangku dialihkan dan kaki yang terhayun diberhentikan) 6. The subject is given 2 trial (Subjek diberi 2 percubaan)

Scoring (Pemarkahan) The stopwatch is started when the participants feet leave the stool and is stopped when the chin falls below the level of bar or the head tilts backward in an effort to keep the chin at bar level. Time to the nearest second is recorded. (Masa dikira sebaik sahaja kaki peserta dialihkan dari bangku dan diberhentikan kiraan masa apabila dagu turun ke paras bawah palang atau kepala terdongak dalam usaha untuk mengekalkan dagu di paras palang. Kiraan masa ke saat yang terdekat dicatatkan) Norms (Norma) Norms for The Malaysian Physical Fitness Tests (Norma Ujian kecergasan Fizikal Kebangsaan) Score (Second) Above 71 51 70 20 29 31 50 11 30 Below 10

Age Group (Men)

Performance Level Superior Excellent Good Average Poor

DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

41

PHYSICAL FITNESS EVALUATION

Above 66 46 65 30 39 26 45 6 25 Below 6 Above 51 31 50 40 49 16 30 6 15 Below 5 * Source :

Superior Excellent Good Average Poor Superior Excellent Good Average Poor

Kementerian Belia dan Sukan Malaysia dengan Kerjasama Persatuan Pendidikan Jasmani Malaysia (1987). Ujian Kecergasan Jasmani Kebangsaan : Panduan Penilai The Flexed-Arm Hang Test (Men) (Ujian Gantung Siku Bengkok) Score Sheet

Flexed-Arm Hang Test (Men)


(Ujian Gantung Siku Bengkok) Name Sex Age : : : ____________________________________ ____________________________________ ____________________________________

Trail (Cubaan) 1 2 *Refer to the norms (Rujuk kepada norma)


DR MUNIRA MOHSIN

Score

The Best Trail

42

INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

PHYSICAL FITNESS EVALUATION

Score

Performance Level


*Refer to the norms.

Superior Excellent Average Poor

TEST OF MUSCULAR ENDURANCE


(Ujian Kekuatan) Inclined Flexed-Arm Hang Test (Women)
(Ujian Gantung Siku Bengkok-Condong) Objective (Objektif) To measure the endurance of the arms and shoulder girdle. (Mengukur daya tahan lengan dan bahu) Equipment (Alatan)

1. A horizontal bar. (Palang mendatar) 2. Stopwatch. (Jam radik)


Procedure (Prosedur) 1. Slide under and hang from bar at 75cm high with hands about shoulder-width apart, in overhand grasps and thumbs below the bar. (Subjek berada di bawah palang setinggi 75cm dan bergantung dengan tangan dibuka seluas jarak bahu, cekak dari atas dan ibu jari di bawah palang)

DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

43

PHYSICAL FITNESS EVALUATION

2. Arm and body straight, and feet shoulder-width apart, with the heels resting on surface (Lengan dan badan lurus, dan kaki dibuka seluas bahu dengan tumit di atas lantai) 3. In this inclined outstretched position, the bar should be vertically above mid-chest level. (Dalam keadaan begini, palang hendaklah berada merentangi tengah dada) 4. Pull up, with assistant if required, till elbows are b.nt 90 or less. (Dalam keadaan begini, jika perlu dengan bantuan, sehingga kedua-dua siku bengkok 90 atau kurang) 5. Maintain this position, breathing freely throughout. (Kekalkan kedudukan ini dan bernafas dengan bebas sepanjang ujian) 6. The subject is given 2 trial (Subjek diberi 2 percubaan)

Scoring (Pemarkahan) Test and timing to the nearest second, end once the elbows are bent more than 90.. (Ujian dan pencatatan masa ke saat yang terdekat, tamat sebaik sahaja siku membengkok melebihi 90) Norms (Norma) Norms for The Malaysian Physical Fitness Tests (Norma Ujian kecergasan Fizikal Kebangsaan) Age Group (Women) Score (Seconds) Above 38 34 37 20 29 30 33 26 29 Below 25 Performance Level Superior Excellent Good Average Poor

DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

44

PHYSICAL FITNESS EVALUATION

Above 34 30 33 30 39 26 29 22 25 Below 21 Above 30 26 29 40 49 22 25 18 21 Below 17 * Source :

Superior Excellent Good Average Poor Superior Excellent Good Average Poor

Kementerian Belia dan Sukan Malaysia dengan Kerjasama Persatuan Pendidikan Jasmani Malaysia (1987). Ujian Kecergasan Jasmani Kebangsaan : Panduan Penilai Inclened Flexed-Arm Hang Test (Women) (Ujian Gantung Siku Bengkok-Condong)

Score Sheet

Inclined Flexed-Arm Hang Test (Women)


(Ujian Gantung Siku Bengkok-Condong) Name Sex Age : : : ____________________________________ ____________________________________ ____________________________________

Trail (Cubaan) 1 2
DR MUNIRA MOHSIN

Score

The Best Trail


45

INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

PHYSICAL FITNESS EVALUATION

*Refer to the norms (Rujuk kepada norma)

Score

Performance Level


*Refer to the norms.

Superior Excellent Average Poor

TEST OF BODY COMPOSITION


(Ujian Koposisi Badan) Grip (Hand) Test
(Ujian Menapak Havard) Objective (Objektif) The differentiate between the terms overweight and overfat and discuss the implications of this difference in the measurement of body composition. (Untuk membezakan antara lebihan berat badan dengan lebihan lemak dan membincangkan kesan perbezaan keduanya dalam pengukuran komposisi badan) Equipment (Alatan)

1. 2. 3. 4.

Caliper (kaliper) Tape (pita pengukur) Ruler (pembaris meter) Score sheet (borang skor)

DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

46

PHYSICAL FITNESS EVALUATION

Procedure (Prosedur) 2 types of body composition measurement must be done by subject (2 jenis pengukuran koposisi badan akan dijalankan oleh subjek) 1. Circumference Test by National Physical Fitness Test. (Pengukuran Lipatan Kulit Mengikut Ujian Kecergasan Jasmani Kebangsaan (UKJK)) 2. Skin Fold Test (Ujian Skin Fold)

TEST OF BODY COMPOSITION


(Ujian Koposisi Badan) Circumference Test by National Physical Fitness Test Women (Pengukuran Lipatan Kulit Mengikut Ujian Kecergasan Jasmani Kebangsaan Wanita )
1. Subject must be in normal standing position. (Subjek berdiri dalam keadaam senang) 2. Predicting Body Fat. (Penentuan Lemak Badan) i. Hip Circumference (Lilitan pinggul)

Constat A Faktor Tetap A Constat B Faktor Tetap B Constat C


47

ii. iii.
DR MUNIRA MOHSIN

Abdominal circumference (Lilitan perut) Height in cm

INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

PHYSICAL FITNESS EVALUATION

(Ketinggian dalam cm)

Faktor Tetap C A+BC A+BC

iv.

Body fat percentage (Peratus lemak badan)

Mode of Measurement (Cara mengukur)

Hip Measurement (Lilitan Pinggul)

Abdominal (Lilitan Perut)

measure the largest circumference around the hips. Heel must be together. Stand in normal relaxed position. (Ukuran lilitan bahagian terbesar dipinggul. Berdiri dalam keadaan biasa) Normal waist measure i.e. smallest measurement circumference. Must be in normal standing position. Do not squeeze abdorminal inwards. (Ukuran liitan pinggang iaitu ukuran bahagian kecil. Jangan mengempiskan perut)

3. Look at the norms to get the percentage of body fat. (Rujuk norma untuk mendapatkanperatus lemak badan)

TEST OF BODY COMPOSITION


(Ujian Koposisi Badan) Circumference Test by National Physical Fitness Test Men (Pengukuran Lipatan Kulit Mengikut Ujian Kecergasan Jasmani Kebangsaan Lelaki)
Predicting Body Fat. (Penentuan Lemak Badan) Abdominal circumference against actual weight. Use body fat for men chart. (Lilitan perut dibandingkan dengan berat badan sebenar. Gunakan carta lemak badan untuk lelaki)

DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

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PHYSICAL FITNESS EVALUATION

Mode of Measurement (Cara mengukur) Abdominal Measurement (Lilitan Perut) measure largest circumference at naval in a normal standing position. Do not squeeze abdomen inwards (Ukuran lipatan pada paras pusat bahagian terbesar dalam keadaan beerdiri biasa. Jangan mengempiskan perut)

4. Look at the norms to get the percentage of body fat. (Rujuk norma untuk mendapatkanperatus lemak badan)

TEST OF BODY COMPOSITION


(Ujian Koposisi Badan) Skin Fold Test (Ujian Skin Fold)
Procedure (Prosedur) 1. Subject must be in normal standing position. (Subjek berdiri dalam keadaan senang) 2. Pinch includes the fat contain between the double thickness of skin and excludes the muscle tissue. (Cubitan bahagian lemak iaitu antara kulit dan tisu otot) 3. Anatomic site that are frequently used for skin fold measurement (Bahagian-bahagian anatomi yang digunakan untuk pengukuran skin fold)
DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

49

PHYSICAL FITNESS EVALUATION

Female (Perempuan) 1. Triceps (triseps) 2. Suprailium (Suprailium)

Male (Lelaki) 1. Chest (Dada) 2. Abdomen (perut)

3. Thigh 3. Thigh (paha) (paha) 4. Complete all the results and refer to norms follow by sex. (Campurkan kesemua dapatan dan rujuk norma mengikut jantina)

Scoring (Pemarkahan)

Circumference Measurement (Ujian Lipatan Kulit Mengikut UKJK)


Hip Circumference + Abdominal Curcumference Height (Lilitan Pinggul + Lilitan Perut Tinggi)

Skin Fold Test - Formula (Ujian Skin Fold - Formula)


DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS

4.95 4.50 X 100 *Body density ILMU KHAS, KUALA LUMPUR

50

PHYSICAL FITNESS EVALUATION

Men Body density 1.1093800 0.0008267 (sum of chest, abdomen and thigh skin fold) + 0.0000016 (sum of same 3 skin folds) 0.0002574 (age in years) 1.0994921 0.0009929 (sum of triceps, suprailiac and thigh skin fold) + 0.0000023 (sum of same 3 skin folds) 0.0002574 (age in years) Percentage of Body Fat Scale (Norma Peratusan Lemak Badan) Men Skin Fold Thickness* mm 14 and below 24 18 32 26 42 34

Women Body density

Rating Excellent Good Average Poor

% fat 15 and below 18 16 21 19 25 22

Very Poor 44 and above 26 and above *Average a three measurements each of triceps, suprailiac and thigh skin folds. Source : B.L. Johnson, J.k. Nelson, and M.J. Gracia, Conditioning : Fitness and Performance for Everyone. 3rd ed. Portland, Tex: Brown and Littleman, 1982, p. 54. Reprinted by permission.

Rating Excellent Good Average Poor Very Poor


DR MUNIRA MOHSIN

Percentage of Body Fat Scale (Norma Peratusan Lemak Badan) Women Skin Fold Thickness* mm 26 and below 38 30 44 40 56 48 58 and above

% fat 19 and below 23 20 26 24 30 27 31 and above


51

INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

PHYSICAL FITNESS EVALUATION

*Average a three measurements each of triceps, suprailiac and thigh skin folds. Source : B.L. Johnson, J.k. Nelson, and M.J. Gracia, Conditioning : Fitness and Performance for Everyone. 3rd ed. Portland, Tex: Brown and Littleman, 1982, p. 54. Reprinted by permission. *Refer to the norms.

TEST OF BODY AGILITY


(Ujian Ketangkasan) Quadrant Jump Test
(Ujian Lompatan Kuadran) Objective (Objektif) To measure the agility of the performer in changing body position. (Mengukur ketangkasan mengubah kedudukan badan dalam pelbagai arah secara pantas) Equipment (Alatan)

1. Marking Tape (Pita penanda) 2. Stopwatch (Jam radik) 3. Measuring tape (pita ukur)
Procedure (Prosedur) 1. Subject begin behind the starting mark (Subjek berdiri di belakang garisan permulaan) 2. Jump with both feet into quadrant 1, then into quadrant 2, into 3, into 4, and back to 1) (Melompat dengan kedua belah kaki mengikut urutan ke petak 1, 2, 3, 4 dan balik ke petak 1 semula). 3. the pattern is continued until the signal stop is given
DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

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PHYSICAL FITNESS EVALUATION

(Teruskan aktiviti sehingga isyarat berhenti diberi) 4. Two trials are allowed, with a rest between trials. (Subjek diberikan masa rehat sebelum percubaan kedua) Scoring (Pemarkahan) The score is the number of times the feet land incorrect quadrants in 10 sec. The better score of the trials is the best score. (Pemberian skor berdasarkan bilangan lompatan yang sempurna ke dalam petak mengikut urutan yang betul dalam 10 saat. Skor terbaik antara dua percubaan diambil)

Penalty (Penalti) Half-point penalty for each time the feet land in a line or in an improper zone. (1/2 markah ditolak setiap kali subjek memijak garisan atau mendarat ke dalam petak dengan urutan yang salah) Norms (Norma) Row Score Norms for Half-Squat Jump Test College Students (Skor Mentah Norma Ujian Lompat Half Squat) Number of Half-Squat Jump Performance Level Advance Advance intermediate Intermediate Advance beginner Beginner * Source : Men 31 or > 25 30 13 24 7 12 06 Women 33 or > 27 32 14 26 8 13 07

Johnson, B.L. & Nelson, J.K. (1986). Practical Measurements for Evalution in Physical Education, 4th. Ed. Edina, MN : Burgess Publishing.

DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

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PHYSICAL FITNESS EVALUATION

TEST OF BODY AGILITY


(Ujian Ketangkasan) 4 x 10m Shuttle Run
(Ujian Lari Ulang Alik) Objective (Objektif) To measure agility of the performer in running and changing direction. (Mengukur kepantasan, ketangkasan dan koordinasi peserta) Equipment (Alatan)

1. 2. 3. 4.

Marking Tape (Pita penanda) Stopwatch (Jam radik) Measuring tape (pita ukur) Two blocks of wood (2 blok kayu, 10cm x 5cm x 5cm)

Procedure (Prosedur) 1. Subject stand behind standing starting line and on the signal GO runs to the blocks at 10m line. (Berdiri di belakang garisan permulaan. Apabila isyarat MULA diberi, subjek lari ke garisan 10m) 2. Picks up one block, return to the starting line, and places the block behind the line.
DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

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PHYSICAL FITNESS EVALUATION

(Kutip satu blok kayu dan bawa balik ke garisan permulaan. Letakkan blok kayu di belakang garisan) 3. Repeats the process with the second block until he cross the finishing line. (Mengulangi proses tersebut sehingga melintasi garisan penamat) 4. Two trials are allowed, with a rest between trials. (Subjek diberikan masa rehat sebelum percubaan kedua)

Scoring (Pemarkahan) The score for each performance is the length of time required to complete the course in the batter of the two trials (To the nearest tenth of a second) (Masa yang lebih pantas kepada satu titik perpuluhan dicatat sebagai keputusan akhir) Norms (Norma) 4 x 10m Shuttle Run Agility Rating Scale (in second) Men Age Class Superior Excellent Good Fair Poor 20 29 < 10.5 10.6 10.7 10.8 10.9 11.0 11.1 11.2 > 30 39 < 10.7 10.8 10.9 11.0 11.1 11.2 11.3 11.4 > 40 - 49 <10.9 11.0 11.1 11.2 11.3 11.4 11.5 11.6 >

Source : Ujian Kecergasan Jasmani Kebangsaan 4 x 10m Shuttle Run Agility Rating Scale (in second) Women
DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

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PHYSICAL FITNESS EVALUATION

Age Class Superior Excellent Good Fair Poor

20 29 < 11.8 11.9 12.1 12.2 12.4 12.5 12.7 12.8 >

30 39 < 12.1 12.2 12.4 12.5 12.7 12.8 13.0 13.1 >

40 - 49 < 12.7 12.8 13.0 13.1 13.3 13.4 13.6 13.7 >

Source : Ujian Kecergasan Jasmani Kebangsaan 4 x 10m Shuttle Run (Ujian Lari Ulang Alik)

THE TEST OF POWER


(Ujian Kuasa) Vertical Jump Test
(Ujian Lompatan Menegak) Objective (Objektif) To measure the power of the legs in the jumping vertically upward. (Mengukur kuasa bahagian kaki dalam lakuan lompatan secara menegak) Equipment (Alatan)

1. Yardstick (Pembaris) 2. Chalk (Kapur) 3. Smooth wall (Dinding)


Procedure (Prosedur) 1. Subject stand with one side toward a wall, heels together, and holds a 1 in. piece of chalk in the hand nearest the wall (Berdiri bersebelahan dinding. Tangan yang berdekatan dinding pegang sebatang kapur) 2. Keeping the heels on the floor then reaches upward as high as possible and makes a mark on the wall. (Tanpa mengangkat tumit, luruskan tangan secara menegak dan buat satu tanda dengan kapur di atas dinding) 5. Jumps high as possible and makes another mark at the height of the jump. (Lompat dengan setinggi mungkin lantas meninggakan satu tanda pada dinding)
DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

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PHYSICAL FITNESS EVALUATION

Scoring (Pemarkahan) Your score is the best 3 jumps. The number of inches between the reach and the jump marks is the best trial, measured to the nearest half inch. (Jumlah inci di antara tanda jangkauan sebelum dan selepas melompat diukur. Lompatan yang terbaik di antara ketiga percubaan diambil)

Norms (Norma) Vertical Jump Test Power Rating Scale (in inches) Men 25.5 or > 21 25 16.5 20.5 12.5 16 12 or > Women 23.5 or > 19 23 14.5 18.5 10.5 14 10 or >

Classification Excellent Very Good Fair Poor Very Poor

* Source : Corbin, C.B. Lindsey, R. (1988). Concept of Physical Fitness. Dubuque : Wm. C. Brown

DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

57

PHYSICAL FITNESS EVALUATION

Vertical Jump Test (Ujian Lompatan Menegak)

THE TEST OF POWER


(Ujian Kuasa) Standing Broad Jump Test
(Ujian Lompat Jauh Berdiri)

Objective (Objektif) To measure the athletic power of the legs in the jumping forward. (Mengukur kuasa bahagian kaki semasa melompat ke hadapan dari kedudukan statik) Equipment (Alatan)

1. Marking Tape (Pita penanda) 2. Measuring tape (pita ukur)


Procedure (Prosedur) 1. Subject with the feet parallel to each other and behind the strating line. (Berdiri dengan hujunjg kaki selari di belakang garisan permulaan) 2. Bends the kness, swings the arms, and jumps as far forward as possible. (Melompat ke depan agar mencapai jarak maksima) 3. Three trials are permitted. (Setiap subjek diberikan 3 percubaan)

DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

58

PHYSICAL FITNESS EVALUATION

Scoring (Pemarkahan) The number of cm between the strating line and the nearest heel on landing in the best of three trials is the score.] (ukuran dibuat dari garisan permulaan ke tempat bahagian tumit atau mana-mana bahagian badan yang terdekat mendarat)

Norms (Norma) Standing Broad Jump Test Power Rating Scale (in cm) Men Age Class Superior Excellent Good Fair Poor 20 29 241 or > 231 240 221 230 211 220 < 210 30 39 231 or > 221 230 211 220 201 210 < 200 40 - 49 221 or > 211 220 201 210 191 - 200 < 190

Source : Ujian Kecergasan Jasmani Kebangsaan

Standing Broad Jump Test Power Rating Scale (in cm) Women Age Class Superior Excellent
DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

20 29 181 or > 171 180

30 39 171 or > 161 170

40 - 49 161 or > 151 160


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PHYSICAL FITNESS EVALUATION

Good Fair Poor

161 170 151 - 160 < 150

151 160 141 150 < 140

141 150 131 - 140 < 130

Source : Ujian Kecergasan Jasmani Kebangsaan

Standing Broad Jump Test (Ujian Lompat Jauh Berdiri)

DR MUNIRA MOHSIN INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR

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