Fitness Testing and Assessment

Health-Related Fitness Test

Body Composition refers to the amount of the body’s fat-free mass as compared to the amount of the body fat.
BMI- Body Mass Index
Waist Circumference is a good predictor of visceral fat which contributes more to the risk of cardiovascular disease and
diabetes than fat located in other areas.
Flexibility refers to the ability of the joints to move through a full range of motion.
1. Zipper Test- to be able to touch the fingertips together behind the back by reaching over the shoulder and under
the elbow.
2. Sit and Reach- to be able to reach as far as possible without bending the hamstring.
Cardiovascular endurance is the ability of the heart, lungs, and blood vessels to deliver oxygen to working muscles and
tissues, as well as the ability of those muscles and tissues to utilize that oxygen.
3. Step Test (3 minutes) to measure cardiovascular endurance.
Strength refers to the muscle’s ability to generate force against physical objects.
4. 90 Degree Push-ups to measure the strength of upper extremities.
5. Curl-Ups to measure the strength of abdominal muscles
Skill- Related Fitness Test
Speed- is the ability to perform a movement in as short period.
1. 40-Meter Sprint to measure running speed.
Power- is the ability to transfer energy into a force at a fast rate.
2. Basketball Pass to measure the strength and power of the upper body muscles.
3. Standing Long Jump to measure the strength and power of the leg muscles.
Agility- is the ability to move quickly while maintaining balance.
Hexagon Agility Test to measure the ability to move quickly while maintaining balance.
Reaction time is the time elapsed between stimulation and the beginning of reaction to the stimulus.
4. Stick Drop Test to measure the reaction time as to how fast you can respond to a stimulus: the higher score, the
faster the reaction time.
Coordination is the ability to use the senses with the body parts to perform motor tasks smoothly and accurately.
5. Paper Throw and Catch to measure coordination in the performance of motor tasks.
Balance is the maintenance of equilibrium while in a stationary or moving position.
6. Stork Balance Stand Test to assess the ability to balance on the ball of the foot.
Aerobics is a system of exercises done with accompanying music.
Aerobic exercises offer other benefits:
1. Aerobic exercise promotes strong and healthy bones.
2. Aerobic exercise helps control physical and emotional stress.
3. Aerobic exercise helps improve intellectual capacity and increase productivity.
4. Aerobic exercise is a realistic way to lose weight and keep it off.
5. Aerobic exercise provides significant protection from the heart disease.
Cardiovascular Risk Factors is a condition that is associated with an increased risk of developing cardiovascular disease.
A. Risk Factors That Cannot Be Changed
1. Family History
2. Age
3. Gender
B. Risk Factors That Can Be Controlled, Changed, or Treated
1. Smoking
2. Drinking alcohol
3. Illegal drugs
4. Hypertension
5. High cholesterol
6. Physical inactivity
7. Obesity
8. Diabetes
9. Stressful living
Bad Habits to Be Avoided

1. Using Steroids and Recreational Drugs

2. Drinking Alcohol
3. Smoking
Different Types of Active Physical Activities
Five Most Popular Fitness Activities for Men:
1. Running 2. Jogging 3. Playing basketball 4. Walking 5. Weightlifting
Five Most Popular Types of Activities for Women:
1. Running 2. Walking 3. Jogging 4. Dancing 5. Doing yoga
Other Aerobic Activities That You Can Engage In.
1. Swimming 2. Mountain Climbing 3. Outdoor Cycling 4. Playing Racket Sports
Steps in Starting an Aerobic Program
1. Set a SMART goal for your workout.
Specific, Measurable, Achievable, Realistic, Time-framed
2. Have a thorough medical examination with a properly administered stress test before you begin your exercise
program.
3. Determine your target heart rate.
4. Choose a basic aerobic exercise.
5. Embark on a regular aerobics program.