Before we proceed with the lesson

proper, you must take the Student’s

Physical Activity Readiness
Questionnaire (SPARQ) and Physical
Fitness Test. It is a set of procedures
designed to determine your current
health condition and level of physical
fitness.
1. Follow safety measures.
2. Read and follow the physical fitness test instructions.
3. Prepare all necessary equipment including water and
towel.
4. Ask one member of your family to assist you in the
conduct of Physical Fitness Test.
5. Do your BMI, waist-to-hip ratio, and 3-minute step test
first. Thereafter, execute warm-up exercises before
proceeding with the rest of the physical fitness tests.
6. Do not forget to perform cool down exercises right after
the tests.
7. Download the Physical Fitness Test Form in excel format.
Please fill in all necessary information. Ratings for each
test will automatically be seen after you have encoded
your test results. After getting all the results and ratings,
click “save as” and encode title of activity (acronym),
your last name, first name, course code and section (ALL
CAPS). Submit the form MS Teams.
Ex. PFT SAN JUAN, PEDRO TF-1
Objective: Things to prepare:
- To know if weight is proportionate to height - Bathroom scale and tape measure or meter stick
Task: Notice:
- Get your body weight measurement - Do not eat or drink 3 hours before taking your BMI.
- Get your height measurement
Instruction:
For the student:
1. Weight
- wear light clothing before weighing
- on bare feet, stand straight and still with weight at the center
2. Height
- Find a flat portion of floor and a flat section of wall.
- Wear light clothing to make it easier to stand flat against the wall.
- Stand on bare feet flat on the floor with your heels against the corner where the wall and floor meet. Press your head, shoulders, and
buttocks against the wall.
- Look straight ahead and stay still.
For the assistant:
- Before weighing, make sure to check and adjust the scale to zero. Record the result in kilograms.
- For height measurement, make sure the student’s head, back and heels are pressed against the wall.
- Place a flat item (like a ruler or book) until it rests gently on top of the head while keeping it at right angle to the wall.
- Mark the wall at the point where the ruler or book meets his/ her head.
- Measure the distance from the floor to the mark on the wall with a tape measure or meter stick.
Reference/s:
- CDC.gov (2020). Healthy Weight, “About Adult BMI”. Retrieved September 17, 2020 from
https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/index.html
BMI = Weight (kg.)
Height(m.)²

ex. __50__ = __50__ = 19.53

(1.60)² 2.56
Objective: Things to prepare:
- To know whether we run the risk of - Tape measure
coronary heart disease
Task: Notice:
- Get waist circumference in inches. - wear light clothing Male Female Risk factor
- Get hip circumference in inches. >1.00 >0.90 Extreme
Instruction:
For the student: 0.96-1.00 0.86-0.90 High

- Stand up straight. Do not pull in stomach while your waist is being 0.91-0.95 0.81-0.85 Average
measurement.
0.86-0.90 0.76-0.80 Good
- Stay still while your hip is being measured.
˂0.85 ˂0.75 Excellent
For the assistant:
- Measure around the waist where it is the smallest.
- Measure around the hips where they are the largest.
- Record the result.

Reference/s:
- Wood, R. J. (2008)."Waist to Hip Ratio (WHR)." Topendsports.com. Retrieved
September 17, 2020 from https://www.topendsports.com/testing/tests/WHR.htm
Objective: Things to prepare:
- To measure cardiovascular fitness. - Stopwatch; a 12-inch bench, box, or step (or use one as close to 12 inches as possible);
- To measure heart rate recovery after exercise. and a metronome.
Link for metronome:
For PC – imusic-school.com, “Online Metronome”. https://www.imusic-
school.com/en/tools/online-metronome/
For Android/ iphone – Pro Metronome (download app)
Task: Notice:
1. Before the test, get your resting heart rate (as you wake up in the 1. Make sure to have at least 8 hours of sleep prior to the test.
morning) for 1 minute. 2. Do not eat at least 2 hours before the test.
2. Right after the 3-minute test, get your pulse rate again for 1 minute. 3. Set the metronome to 96 beats per minute (tempo) so that every click is a step. Step Up
3. Right after the 2 minutes rest, get your pulse rate for 1 minute. (right foot), Up (left foot), Down (right foot), Down (left foot). This goes on for 3 minutes. Set
the timer to 3 minutes.
Instruction:
For the student: (You do not need to do warm-up exercises for this test.)
- Stand facing the step. Start the clock/ stopwatch and march up and down on the step to the metronome beat (up, up, down, down) for 3 consecutive minutes.

- When 3 minutes are up, stop immediately, sit down on the step, and count your pulse or have a family member count (use your wrist or neck) for 1 minute. Encode
your pulse rate to the provided PPFT Activity Sheet.
- Rest period for 2 minutes. Then, get recovery heart rate for 1-minute. Again, encode the recovery heart rate.
For the assistant:
- Check all needed equipment are in placed before proceeding to the test.
- Make a command, start the clock/ stopwatch and the metronome.
- Cheer and motivate the student participant to stay focused, continue following the beat until the 3 minutes are up.
Reference/s:
- Wood, R. J. (2008). "Step Test: Testing your fitness at home". Topendsports.com. Retrieved September 17, 2020 from
https://www.topendsports.com/testing/tests/home-step.htm
- Enhanced Medical Care (2020). “Improve Heart Health by Know ing Your Recovery Heart Rate”. enhancedmedicalcare.com. Retrieved September 17, 2020 from
https://www.enhancedmedicalcare.com/2013/01/20/improve-heart-health-by-knowing-your-recovery-heart-
rate/#:~:text=Step%203%3A%20Calculate%20Your%20Heart,fitter%20and%20healthier%20your%20heart
 3-Minute Step Test (Men) – Heart Rate 3-Minute Step Test (Women) – Heart Rate
18-25 26-35 36-45 46-55 56-65 65+ Rating 18-25 26-35 36-45 46-55 56-65 65+ Rating
>140 >138 >140 >135 >139 >134 Very Poor
>128 >128 >130 >132 >129 >130 Very Poor
117- 118- 120- 123- 121- 121- Poor 127-140 127-138 129-140 130-135 129- 129-134 Poor
128 128 130 132 129 130 139
106- 108- 113- 117- 113- 114- Below 118-126 120-126 119-128 121-129 119- 123-134 Below
116 117 119 122 120 120 Average 128 Average
100- 100- 104- 106- 104- 104- Average 109-117 112-119 111-118 116-120 113- 116-122 Average
105 107 112 116 112 113 118
90-99 90-99 97-103 98-105 98-103 97-103 Above 99-108 100-111 103-110 105-115 105- 103-115 Above
Average 112 Average
79-89 81-89 83-96 87-97 86-97 88-96 Good
85-98 88-99 90-102 94-104 95-104 90-102 Good

˂79 ˂81 ˂83 ˂87 ˂86 ˂88 Excellent ˂85 ˂88 ˂90 ˂94 ˂95 ˂90 Excellent

To Calculate Your Heart Rate Recovery

Subtract your 2-minute heart rate from the heart rate you took immediately after exercising. The faster your heart
rate recovers (or slows down) the fitter and healthier your heart is.
If the difference between the two numbers is:
21 and below Your biological age is slightly older than your calendar age
22-52 Your biological age is about the same as your calendar age
53-58 Your biological age is slightly younger than your calendar age
59-65 Your biological age is moderately younger than your calendar age
66 or more Your biological age is a lot younger than your calendar age
Objective: Things to prepare:
- To test upper arm and shoulder girdle flexibility intended to parallel the - Ruler
strength of that region.
Task: Notice:
- Get measurement of overlapped fingers or their gap. Record test to the - Make sure to warm-up first before doing this activity.
nearest 0.1 centimeter.
Instruction:
For the student:
- To test right shoulder, stand up straight, raise right arm, bend elbow, and reach down across your back as far as possible. At the same time, extend your
left arm downward behind your back and try to reach and cross your fingers over those of the right hand.
- To test the left shoulder, repeat procedure with the left hand over the left shoulder. Measure (in centimeter) the distance in which fingers overlapped.
For the assistant:
- Observe whether the fingers touched or overlapped each other. Measure the overlapped fingers. If not, measure the gap between the middle fingers
of both hands.
Reference/s:
- Department of Education (2019). “Revised Physical Fitness Test Manual DepEd Order No. 034 s. 2019”. deped.gov. Retrieved September 17, 2020 from
https://www.deped.gov.ph/2019/12/09/december-9-2019-do-034-s-2019-revised-physical-fitness-test-manual/
Standard Interpretation
Fingers overlapped by 6 cm. and above Excellent
Fingers overlapped by 4-5.9 cm. Very Good
Fingers overlapped by 2-3.9 cm. Good
Fingers overlapped by 0.1-1.9 cm. Fair
Just touched the fingers Needs Improvement
Gap of 0.1 or wider Poor
Objective: Things to prepare:
- To test flexibility of lower extremities primarily the hamstring. - tape measure, ruler, masking tape
Task: Notice:
- Get the farthest distance (reach) of two (2) trials. - Make sure to warm-up first before doing this activity.
Procedure:
For the student:
- Sit on the floor with back, head, and shoulders flat against the wall. Feet are 12 inches apart.
- Interlock thumbs and position the tip of the fingers on the floor without bending the elbows
- After the assistant has positioned the zero point of the tape measure/ meter stick(at the top of the middle fingers), the student starts the test by sliding
the hands slowly forward without jerking or bouncing, trying to reach the farthest distance possible without bending the knees
- Record distance of your reach in centimeter. Do it twice
For the assistant:
- After the student has seated and put his/ her back against wall, measure the distance of the student’s feet 12 inches apart.
- Then put the zero point on the floor where the middle fingers of the student touched the ground. Tape it and extend the tape measure away from the
student
- Make sure that student’s knees are not bent in doing this test. Record the farthest distance reached.
Reference/s:
- Department of Education (2019). “Revised Physical Fitness Test Manual DepEd Order No. 034 s. 2019”. deped.gov. Retrieved September 17, 2020 from
https://www.deped.gov.ph/2019/12/09/december-9-2019-do-034-s-2019-revised-physical-fitness-test-manual/
 Standard Interpretation

61 cm. and above Excellent

46-60.9 cm. Very Good

31-45.9 cm. Good

16-30.9 cm. Fair

0-15.9 cm Needs Improvement

Objective: Things to prepare:

- To measure ability to move with maximum speed while - markers - chalk or tape for marking the ground.
maintaining balance and control (coordination) - stopwatch or a clock with a second hand
- masking tape
Task: Notice:
- Execute as many clockwise jumps as you can for 15 seconds - Make sure to warm-up first before doing this activity.
- Execute as many counter-clockwise jumps as you can for 15 - Make a quadrant on the ground using the masking tape. Number
seconds the quadrant from 1 to 4.
Front

Back
Procedure:
For the student:
- Start with both feet together in the first quadrant.
- At the signal, jump forward across the line into the second quadrant, then in sequence successively into quadrants 1, 2, 3, 4, 1, 2, etc.
(moving clockwise). Keep the body facing ahead in the same direction as you go around the quadrant. Continue this pattern as rapidly as
possible for 15 seconds.
- Keep your feet together throughout the test and be sure to land both feet at the same quadrant and keep facing forward.
- Make sure not to step on the line with one or both feet.
- Count the number of successful jumps.
- Rest for 2 minutes and repeat the test in the opposite direction (counter-clockwise) jumping from quadrants 1 into 4, then 3, 2, 1, 4, 3,
2 etc. Do this for 15 seconds.
- Count the number of successful jumps.
- Combine both jump tests and encode the result in the PFT form.
For the assistant:
- Give the “Start” signal when the student is already in position and begin the timer.
- Make sure that the student keeps both feet together and maintain facing forward throughout the tests.
- Do not count the jump if the student steps on the line, or land with one or both feet in an incorrect quadrant.
Reference/s:
- Wood, R. J. (2019). Home Fitness Tests “Speed and Agility – Quadrant Jump Test”. Homefitnesstest.com. Retrieved September 17,
2020 from https://www.homefitnesstest.com/tests/speed-and-agility.htm
Men Women Rating
>100 >80 Elite
81 71 Excellent
71 61 Very Good
61 51 Good
51 41 Average
41 31 Below Average
<41 <31 Poor
Objective: Things to prepare:
- To measure upper body strength and endurance. - floor mat
Task: Notice:
- Execute as many push-ups as you can. - (for female) The modified push-up where the knees rests on the
ground may be used.
Instruction:
For the student:
- Lie down face down on the mat in standard push-up position.
- Palms flat about shoulder width apart, fingers pointing forward, body, and legs in a straight line, and feet slightly apart.
- Keeping the back and knees straight, lower the body until there is a 90-degree angle at the elbows (inhale), then return to the
starting position by extending arms (exhale).
- Perform as many correct executions as possible until exhaustion, or until you have reached the target number of 50 push-ups for
men and 25 Push-ups for women.
For the assistant:
- Stand in front of the student.
- Start counting as the student lowers his/ her body until he/ she reaches 90-degree angle at the elbow.
- Count only the correct push-up form.
Reference/s:
- Wood, R.J. (2008). “Push-Up Test at Home”. Topendsports.com. Retrieved September 17, 2020 from
https://www.topendsports.com/testing/tests/home-pushup.htm
 Table: Push-up test norms for Men
17-19 20-29 30-39 40-49 50-59 60-65 Rating
3 3 1 0 0 0 Very Poor
4-10 4-9 2-7 1-5 1-4 1-2 Poor
11-18 10-16 8-12 6-10 5-8 3-5 Below Average
19-34 17-29 13-24 11-20 9-17 6-16 Average
35-46 30-38 25-33 21-28 18-24 17-23 Above Average
47-56 39-47 34-41 28-34 25-31 24-30 Good
57 and up 48 and up 42 and up 35 and up 32 and up 31 and up Excellent

Table: Push-up test norms for Women (modified-from the knees)

17-19 20-29 30-39 40-49 50-59 60-65 Rating
0-1 0-1 0 0 0 0 Very Poor
2-5 2-6 1-4 1-3 1-2 1 Poor
6-10 7-11 5-9 4-7 3-6 2-4 Below Average
11-20 12-22 10-21 8-17 7-14 5-12 Average
21-26 23-29 22-29 18-24 15-20 13-18 Above Average
27-35 30-36 30-37 25-31 21-25 19-23 Good
36 and up 37 and up 38 and up 32 and up 26 and up 24 and up Excellent
Objective: Things to prepare:
- The plank fitness test measures strength and endurance of core - floor mat, stopwatch
muscles.
Task: Notice:
- Maintain plank position for as long as possible or up to 90 seconds. - Do this test on a flat surface.
Instruction:
For the student:
- Assume elbow support plank position with elbows at shoulder-width.
- Keep legs straight and together.
- Body weight is distributed on the forearms and toes.
- Face looking at the floor. The head, neck, back and down to the ankles must be in a straight line.
- Maintain that position for as long as possible or up to 90 seconds.
For the assistant:
- Ensure floor mat to protect student’s forearms.
- Give the “Start” signal when the student is already in position and begin the timer.
- Make sure that the student maintains a straight line from head down to the ankles.
- Give two (2) warnings.
- Stop the timer If he/ she cannot hold the required position any longer after the two warnings, or if he/ she has held the needed position for 90
seconds.
- Record the time elapsed.
Reference/s:
- Department of Education (2019). “Revised Physical Fitness Test Manual DepEd Order No. 034 s. 2019”. deped.gov. Retrieved September 17, 2020
from https://www.deped.gov.ph/2019/12/09/december-9-2019-do-034-s-2019-revised-physical-fitness-test-manual/
 Men/ Women (Plank Test)

Interpretation Standard

Excellent 51 sec. and above

Very Good 46-50 seconds

Good 31-45 seconds

Fair 16-30 seconds

Needs Improvement 1-15 seconds

Purpose: Things to prepare:
- To measure strength of the lower body muscles, specifically the - chair or bench. A good-sized chair is one that makes your knees at
quads, hamstrings, and glutes. right angles when you are sitting.
Task: Notice:
- Execute as many proper squats as you can until fatigue. - Perform this test continuously without resting.
Instruction:
For the student:
- Stand with your back in front of a chair.
- Feet apart about shoulder-width and place your feet at about one-foot distance from the chair.
- Place arms forward for counterbalance.
- Squat down and lightly touch the chair with your buttocks before standing back up.
- Keep knees in line with your ankles and your feet flat on the floor. Do not bounce.
- Keep doing it until you are fatigued and cannot continue or when you reached 50.
For the assistant:
- Check the student’s position.
- Count the number of proper squats.
- Record the number of squats completed. -
Reference/s:
- MACKENZIE, B. (2005). “Squats Test”. Brianmac.co.uk. Retrieved September 17, 2020 from https://www.brianmac.co.uk/squatest.htm
 Men

Age 18-25 26-35 36-45 46-55 56-65 65+

Excellent >49 >45 >41 >35 >31 >28

Good 44-49 40-45 35-41 29-35 25-31 22-28
Above Average 39-43 35-39 30-34 25-38 21-24 19-21
Average 35-38 31-34 27-29 22-24 17-20 15-18
Below Average 31-34 29-30 23-26 18-21 13-16 11-14
Poor 25-30 22-28 17-22 13-17 9-12 7-10
Very Poor ˂25 ˂22 ˂17 ˂9 ˂9 ˂7

Women
Age 18-25 26-35 36-45 46-55 56-65 65+
Excellent >43 >39 >33 >27 >24 >23
Good 37-43 33-39 27-33 22-27 18-24 17-23
Above Average 33-36 29-32 23-26 18-21 13-17 14-16
Average 29-32 25-28 19-22 14-17 10-12 11-13
Below Average 25-28 21-24 15-18 10-13 7-9 5-10
Poor 18-24 13-20 7-14 5-9 3-6 2-4
Very Poor ˂18 ˂20 ˂7 ˂5 ˂3 ˂2
Books:
• Golding, L.A. 2000, YMCA Fitness Testing and Assessment Manual, 4th ed. Champaign, IL: Human Kinetics.
Websites:
• CDC.gov (2020). Healthy Weight, “About Adult BMI”. Retrieved 7/16/2020 from
https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/index.html
• Wood, R. J. (2008)."Waist to Hip Ratio (WHR)." Topendsports.com. Retrieved July/16/2020 from
https://www.topendsports.com/testing/tests/WHR.htm
• Imusic-school.com, “Online Metronome”. https://www.imusic-school.com/en/tools/online-metronome/
• Wood, R. J. (2008). "Step Test: Testing your fitness at home". Topendsports.com. Retrieved July 16, 2020 from
https://www.topendsports.com/testing/tests/home-step.htm
• Enhanced Medical Care (2020). “Improve Heart Health by Knowing Your Recovery Heart Rate”. enhancedmedicalcare.com. Retrieved July 16,
2020 from https://www.enhancedmedicalcare.com/2013/01/20/improve-heart-health-by-knowing-your-recovery-heart-
rate/#:~:text=Step%203%3A%20Calculate%20Your%20Heart,fitter%20and%20healthier%20your%20heart
• Department of Education (2019). “Revised Physical Fitness Test Manual DepEd Order No. 034 s. 2019”. deped.gov. Retrieved July 16, 2020 from
https://www.deped.gov.ph/2019/12/09/december-9-2019-do-034-s-2019-revised-physical-fitness-test-manual/
• Wood, R.J. (2008). “Push-Up Test at Home”. Topendsports.com. Retrieved July 16, 2020 from
https://www.topendsports.com/testing/tests/home-pushup.htm
• MACKENZIE, B. (2005). “Squats Test”. Brianmac.co.uk. Retrieved July 16, 2020 from https://www.brianmac.co.uk/squatest.htm

Images:
• Images from canva.com