HEALTH CARD

Name : ____________________________________ Age : _______ Sex: _______

Course : ____________________________________ Yr. & Course : __________

Weight : ________________________ (kgs.)

Height : ________________________ (in./m)

Resting Pulse Rate : ____________________________ (bpm)

Exercise Pulse Rate : ____________________________ (bpm)

Medical Record/Cases: ________________________________________

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FITNESS RESULTS

Fitness Testing Date: ____________

Personal Profile

Name : ____________________________________ Age : _______ Sex: _______

Course : ____________________________________ Yr. & Course : __________

Fitness Fitness
Fitness Tests Pre-Test Score Post-Test
Category Category
Body Mass Index
3-minute
Step test
Sit-Up

Push-Up
Standing Long
Jump
Sit and Reach

30-meter Sprint

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BODY MASS INDEX
- A simple calculation using your height and weight
Use the formula: weight = kg
height2 m2

3-MINUTE STEP-TEST
- Test for your cardiovascular endurance based on how quickly your heart returns to
normal after exercise.
Equipment: stopwatch, 12-inch bench/stair (or any as close as 12-inch)
Procedures:
1. Find your pulse and count its beats within 1minute. Record it in the health card, in
the Resting Heart Rate portion
2. Stand straight facing the bench/stair. Set your stopwatch in 3minutes.
3. When you are ready, start the stopwatch and start marching up and down in the 12-
inch bench/stair (up, up, down, down).
4. When the 3 minutes is over, stop the clock, locate your pulse and start counting the
beats in 1 minute.
5. Write the beats in the health card, Exercise Pulse Rate Portion and in the Fitness
Result,3-minute Step-test Pre-test column.
Note: Do not talk or move when you are counting your pulse.

SIT UP
- Test for muscular endurance of the abdomen and hip flexors.
Procedure:
1. Starting position must be lying on your back with knees bent and feet flat on the floor.
The arms are folded across the chest, this must be maintained with no gap with the
chest the whole duration.
2. An assistant is permitted to hold your lower legs or ankles
3. Set your stopwatch to one minute.
4. When you are ready, start the clock and start the test by raising your body forward
until the elbows or forearms touch the thighs, and then lower your torso (body) until
the shoulder blades touch the ground, this counts for one and so on.
5. When the clock reaches one minute, stop the test or if you think you cannot finish the
one-minute crunches, record automatically how many crunches you have made

PUSH UP
- Test for muscular endurance of the arms and shoulder girdle
Procedure:
1. Set your clock in 1 minute
2. For boys, begin with your hands and toes touching the floor, the body and legs in a
straight line, feet slightly apart, the arms at shoulder-width apart, extended and at a
right angle to the body. Keeping the back and knees straight, lower your body until the
elbows reach a 90-degree angle, then return back to the starting position with the arms
extended.
3. For girls, begin with your hands and knees touching the floor, toes are raised in a
cross-over position, the body and legs in a straight diagonal line, the arms at shoulder-
width apart, extended and at a right angle to the body. Keeping the back and butt
straight, lower your body until the elbows reach a 90-degree angle, then return back
to the starting position with the arms extended.
4. Repeat the action with no rests in between.
5. When one-minute is finished or if you can do no more, stop the test, and record how
many push-ups you have done.

STANDING LONG JUMP

- Test to measure the explosive power of the legs
Equipment: tape measure, non-slip floor/surface
Procedure:
1. Make a vertical line with markings in “feet, inches” measurement and put horizontal
line as starting mark.
2. Ask an assistant to mark and record your test.
3. Stand behind the starting line. Jump as far as possible with swinging of the arms and
bending of knees. Land with both feet and try not to fall backwards.

Santiago, NAM
 4. Mark the back of your heel and record the corresponding measurement.
5. Note: Do not run upon jumping, just stand in the starting position. Bend your knees
and swing your arms as a take-off, but do not run.
6. You have two attempts. The attempt that has the highest mark will be recorded.

SIT AND REACH

- Test to measure the flexibility of the lower back, hips and hamstring muscles
Equipment: marker, tape measure
Procedure:
1. Tape the tape measure with 15-inch mark on the floor. You can also use ruler and
draw a line with markings in a 15-inch measurement.
2. Ask an assistant to hold your knees (to avoid bending) and to record your test.
3. Sit on the floor. Legs are extended in front, knees locked and heels touching the near
edge of the testing line (15-inch mark). Feet are about 10-12 inches apart.
4. Slowly stretch the trunk forward and reach as far as possible on the tape measure
using both hands (one hand over the other) and hold your position until the score is
obtained.
5. You have three attempts. The attempt that has the highest mark, will be recorded.

30-METER SPRINT
- Test for your speed
Equipment: Tape measure, stopwatch, 30-meter track or any clear surface
Procedure:
1. Do a warm-up first
2. Make sure to measure the track into 30 meters. Put a starting line and a finish line.
3. Start in a ready position at the starting line. The assistant must wait at the finish line
holding the stopwatch.
4. The assistant should be the one to signal “go”. Upon his signal, run as fast as you can
up to finish line. The assistant must stop immediately the clock when any of your foot
reaches the finish line.
5. Only one attempt is allowed.

Santiago, NAM