Carlos Hilado Memorial State College

Physical Education 1 (PHYSED 1)

First Semester 2020-2021

Week 4
Date September 14-18, 2020
Module Title Assessment of Fitness Components

I. LEARNING OUTCOMES
After completion of this module, you should be able to:
1. Identify the different means to develop own physical fitness.
2. Develop skill to assess one‘s own physical fitness.
3. Determine the level of fitness of students.
4. Interpret the results of fitness evaluation.
5. Realize the importance of fitness assessment prior to physical exercise program.

II. INTRODUCTION
An objective evaluation of your current fitness status is important prior to beginning an
exercise-training program. This evaluation provides valuable information concerning your fitness
strengths and weaknesses and enables you to set reasonable fitness goals. Further, testing your
initial fitness level also provides a benchmark against which you can compare future evaluations.

Re-testing provides motivating feedback as your fitness program progresses. This unit presents a
battery of physical fitness tests that can assess your fitness level. These tests are designed to evaluate
each of the major components of health-related physical fitness such as: cardio respiratory fitness,
muscular strength, muscular endurance, flexibility, and body composition.

III. LEARNING ACTIVITIES

ENGAGE
Activity 1: Brainstorm
Is a medical exam required before beginning a fitness program?In this season of Covid-19
pandemic, will it be fine to do physical fitness activities without having a doctor checking on you?

EXPLORE
Prepare Me: Paraphernalia during the Fitness Testing
1. First Aid Kit (for cuts, wounds or sprain)
2. Drinking Water
3. Small Towel (to wipe your sweat)
4. During testing
4.1. Body Composition - tape measure, weighing scale
4.2. Flexibility - tape measure
4.3. Cardiovascular endurance - stop watch, step box (softdrink case) or stairs
4.4. Muscular Strength - mat
Observe the following prior to actual day of testing.
1. The testing area should be safe and free from obstructions.
2. The same equipment should be used in the pretesting and post testing.
3. The test requiring cardiovascular endurance and those other tests which involve the same muscle
groups should not be done in succession
4. Wear appropriate physical fitness attire: t-shirt, jogging pants, rubber shoes
5. You should not take food or drinks 3 hours before taking the BMI test.
6. Conduct warm up exercise and dynamic stretching exercises before the tests except for 3-min test

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 Carlos Hilado Memorial State College
Physical Education 1 (PHYSED 1)
First Semester 2020-2021

Day 1 Day 2 Day 3

BMI Plank 3-min step test
Zipper test

EXPLAIN: Physical Fitness Tests

Read Me:
Body composition - the body’s relative amount of fat to fat -free mass
Activity 2: Calculate your BMI
Please refer to Module 3 Answer Sheets

Body Mass Index (BMI)

WEIGHT in KILOGRAMS
HEIGHT (in Meters)2

Formula for computing BMI

Example: 30 = 30 = 20.83 (NORMAL)

(1.20) 1.44

BELOW 18.5 Underweight

18.5 - 24.9 Normal
25.0 - 29.9 Overweight
30.0 - ABOVE Obese

EXPLAIN: Physical Fitness Tests

Read Me:
Flexibility Test - the ability of the joints and muscles to move through its full range of motion.
Activity 3: Zipper Test
Please refer to Module 3 Answer Sheets

Score Standard Interpretation

5 Fingers overlapped by 6 cm and above Excellent
4 Fingers overlapped by 4-5.9 cm Very Good
3 Fingers overlapped by 2 - 3.9 cm Good
2 Fingers overlapped by 0.1 - 1.9 cm Fair
1 Just touched the fingers Needs Improvement
0 Gap of 0.1 or wider Poor

EXPLAIN: Physical Fitness Tests

Read Me:
Cardiovascular endurance - the ability of the heart, lungs and blood vessels to deliver adequate
amounts of oxygen to the cells to meet the demands of prolonged physical activity.
Activity 4: 3-Minute Step Test
Please refer to Module 3 Answer Sheets

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 Carlos Hilado Memorial State College
Physical Education 1 (PHYSED 1)
First Semester 2020-2021

Resting Heart Rate Ratings

Heart Rate (beats/min) Rating

≤ 59 Excellent
60 – 69 Good
70 – 79 Average
80 – 89 Fair
≥ 90 Poor

© Cengage Learning

Norms for 3-Minute Step Test (Men)

Fitness Excellent Good Above Average Average Below Average Poor Very Poor
Category
Age
18-25 ≤ 85 85-98 99-108 109-117 118-126 127-140 ≥ 140
26-35 ≤ 88 88-99 100-111 112-119 120-126 127-138 ≥ 138
36-45 ≤ 90 90-102 103-110 111-118 119-128 129-140 ≥ 140
46-55 ≤ 94 94-104 105-115 116-120 121-126 127-135 ≥ 135
56-65 ≤ 95 95-104 105-112 113-118 119-128 129-139 ≥ 139
65+ ≤ 90 90-102 103-115 116-122 123-128 129-134 ≥ 134

Norms for 3-Minute Step Test (Women)

Fitness Excellent Good Above Average Average Below Average Poor Very Poor
Category
Age
18-25 ≤ 79 79-89 90-99 100-105 106-116 117-128 ≥ 128
26-35 ≤ 81 81-89 90-99 100-107 108-117 118-128 ≥ 128
36-45 ≤ 83 83-96 97-103 104-112 113-119 120-130 ≥ 130
46-55 ≤ 87 87-97 98-105 106-116 117-122 123-122 ≥ 132
56-65 ≤ 86 86-97 98-103 104-112 113-120 121-129 ≥ 129
65+ ≤ 88 88-96 97-103 104-113 114-120 121-130 ≥ 130

EXPLAIN: Physical Fitness Tests

Read Me:
Muscular Strength - the ability of a muscle to exert maximum force against resistance (for
example, 1 repetition maximum {or 1 RM} on the bench press exercise).

Muscular Endurance – the ability of a muscle to exert submaximal force repeatedly over time.

Activity 5: Plank
Please refer to Module 3 Answer Sheets

Score Standard Interpretation

5 51 seconds and above Excellent
4 46 - 50 seconds Very Good
3 31- 45 seconds Good
2 16 - 30 seconds Fair
1 1-15 seconds Needs Improvement

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 Carlos Hilado Memorial State College
Physical Education 1 (PHYSED 1)
First Semester 2020-2021

ELABORATE
Testing Instructions
1. BMI

1.1. Weight - the heaviest or lightness of a person

Equipment - weighing scale
Procedure:
1. Adjust the scale to zero point.
2. Wear light clothing before weighing
3. On bare feet, stand erect and still with weight distributed on the center of the scale.
4. Record the score in kilograms
Scoring - record body mass to the nearest 0.5 kilograms

1.2. Height - the distance between the feet on the floor to the top of the head in standing
position
Equipment - tape measure laid flat to a concrete wall where zero point starts on the floor
L-Square
An even and firm floor and wall.

Procedure:
1. Stand erect on bare feet with heels, buttocks and
shoulders pressed against the wall where the tape
measure is attached.

2. Place the L-square against the wall with the base at

the top of the head of the person being tested. Make
sure that the L-square when placed on the head of the
student, is straight and parallel to the floor.

Record the score in meters

Scoring - record standing height to the nearest 0.1

centimeter
*** 1 meter = 100 centimeter

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 Carlos Hilado Memorial State College
Physical Education 1 (PHYSED 1)
First Semester 2020-2021
2. Zipper Test
Equipment : Ruler
Procedure:
1. Stand Erect
2. Raise your right arm, bend your elbow and reach down across back as far
as possible to test the right shoulder; extend your left arm down and
behind your back, bend your elbow up across your back and try to
reach/across your fingers over those of your right hand as if to pull a
zipper or scratch between the shoulder blades.
3. To test the left shoulder, repeat procedures 1 and 2 with the left hand over the left shoulder.
4. Make sure the fingers touched or overlapped each other, if not, measure the gap between the
middle fingers of both hands.
5. Record the distance in centimeter.

Scoring - record zipper test to the nearest 0.1. centimeter

Source: http://www.depedmalaybalay.net/wp-content/uploads/2012/10/Physical-Fitness-Tests-Presentation-2.pdf

3. 3-Minute Step Test

Equipment : step - height of 12 inches
stop watch
Procedure:
1. Position one foot away from the step or bench.
2. At the signal “Go”, step up and down the step/ bench for 3 minutes at a rate of 24 steps per
minute. One step consists of 4 beats – that is, up with the left foot (ct.1), up with the right foot
(ct.2), down with the left foot (ct.3), down with the right foot (ct.4).
3. Immediately after the exercise, locate your pulse and in five (5) seconds, start the counting of
your heart rate. Don’t talk while taking the pulse.
4. Count the pulse beat for 10 seconds, multiply it by 6.

Scoring - record the 60 second heart rate after the activity

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 Carlos Hilado Memorial State College
Physical Education 1 (PHYSED 1)
First Semester 2020-2021

3:00 min. - do the activity

3:05 min - locate the pulse within 5 sec.
3:15 - get the pulse rate
4:00 - get the recovery HR

Sources:
http://philphysicalactivityguide.blogspot.com/2016/07/ang-pagsubok-sa-mga-sangkap-ng-physical.html

4. Plank
Equipment : Exercise Mat
Procedure:
You:
1. Assume a push-up position. Rest body on
forearms with palms and fingers flat on the floor.
Elbows are aligned with the shoulders.
2. Legs are straight with ankles, knees and thighs touching together.
3. Support weight on forearms and toes; make sure that your back is flat. Head, neck and
spine are in a straight line.
4. Keep abdominals engaged /contracted; do not let stomach drop or allow hips to rise.

For the partner:

1. Ensure the availability of a mat/smooth flooring or anything that can protect the forearms.
2. Give the signal “start/go” and start/press the time piece.
3. Make sure that the back of the head, neck, spine, and ankles are in a straight line.
4. Stop the time when the tester can no longer hold the required position, or, when the
performer has held the position for at least 90 seconds. Holding the plank position beyond 90
seconds is considered unnecessary.

Scoring - record the 60 second heart rate after the activity

Source: https://www.lifehack.org/292578/7-things-that-will-happen-when-you-do-planking-exercise-every-day

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 Carlos Hilado Memorial State College
Physical Education 1 (PHYSED 1)
First Semester 2020-2021
EVALUATION
Physical Fitness Test Record
Surname: Age:
First Name: Sex:

Body Composition: Body Mass Index ( BMI)

Height (meters) Weight (Kilograms) BMI Classification
Pretest
Post Test

Cardiovascular Endurance: 3-Minute Step

Heart Rate per minute
Before the Activity After the Activity
Pretest
Post Test

Flexibility: Zipper Test

Overlap/Gap (centimeters)
Right Left
Pretest
Post Test

Muscular Strength: Plank

Time
Pretest
Post Test

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 Carlos Hilado Memorial State College
Physical Education 1 (PHYSED 1)
First Semester 2020-2021
REFERENCES

ACSM’s ertification Review Second Edition. Lippincott Williams and Wilkins (2006).
Bushman, B. ACSM’s Complete Guide to Fitness & Health, Second Edition. Champaign, IL:Human
Kinetics ( 2017).

Corbin, CB, Welk, GJ, Corbin, WR and Welk, CA. Concepts of Fitness and Wellness: A
Comprehensive Lifestyle Approach, Eleventh Edition. NY: McGraw-Hill (2015).

Fahey, TD, Insel, PM, Roth , WT AND Insel, CE. Fitwell. Core Concepts and Labs in Physical
Fitness and Wellness, 12th Edition. New York: McGrawHill (2017).

Heyward, VH and Gibson, Ann L. Advanced Fitness Assessment and Exercise Prescription, Seventh
Edition. Champaign, IL: Human Kinetics (2014).

Hoeger, WWK and and Hoeger, S. Fitness and Wellness, 11th Edition. Standford, CT: Cenage
Learning (2015).

Hoeger, S. A., Hoeger & K. Wenner. Principles and Labs for Fitness and Wellness, Tarrant County
College Department of Kinesiology; 13th Edition Cengage Learning, Boston, MA, USA (2016).

Sallis, J. F., and M. F. Hovell. “Determinants of Exercise Behavior.” Exercise and Sport Science
Reviews 18 (1990): 307–30.

Sallis, J. F., M. F. Hovell, and C. R. Hofstetter. “Predictors of Adoption and Maintenance of Vigorous
Physical Activity in Men and Women.” Preventive Medicine 21.2 (1992): 237–51.

Electronic Publications

DepEd. Revised Physical Fitness Test Manual - DepEd. Available from

https://www.teacherph.com/deped-revised-physical-fitness-tests-manual/ Accessed on July 22,
2020.

DepEd Malaybalay. The Physical Fitness Test. Available from

http://www.depedmalaybalay.net/wp-content/uploads/2012/10/Physical-Fitness-Tests-Presentatio
n-2.pdf Accessed on July 15, 2020.

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