Module 4 Physical Fitness Tests

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Physical Fitness Tests
Physical Education 1 (AMA Computer University)
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PE 101 – Foundations of Physical Education

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Module 4 Physical Fitness Tests
In this lesson, you will be able to determine your current level of fitness.
Through the different physical fitness tests, you will discover which fitness
components you are weak or, strong at. Knowing about your current level of
fitness would then set your fitness journey on the right track through the
lesson, as well as after it.
At the end of this module, you will be able to:
1. know the different tests that can be performed for each health-related
fitness component.
2. determine which fitness component you need specific improvement/s on.
3. discover your current physical fitness level through specific health-
related fitness tests performed.
4. accurately follow instructions in performing the different fitness tests for
each health-related fitness component, as well as, the different exercises
that improve each fitness components.
5. perform physical fitness tests efficiently and coordinate necessary
movements each specific test demands.
6. accomplish and record fitness testing results and value its improvements.
7. compare current fitness level to accepted national norms and standards
of physical fitness assessment tests.
Within the module, you will be provided with activities that specifically
target each health-related fitness components. This module will focus on how
you can develop these health-related fitness components through several
forms of exercises.
Physical Fitness Tests are activities you can use to determine your current level
of fitness.
The different activities are designed to measure the different health and skill-
related fitness components that you possess.
The focus of the lesson would be about performing the following tests to determine your
current physical capacity:
I. Body Composition – height, weight, BMI, & waist-hip ratio measurements
II. CV Endurance – 3-minute step test
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a. Heart Rate before exercise

b. Heart Rate after exercise
III. Flexibility – Sit and Reach test
IV. Muscular Endurance & Strength

a. Push-up Test - upper body strength and endurance
b. Crunch Test – abdominal or core’s endurance
Your genes are your codes.

If you want to know why you feel, think, and act about your environment, and
even why you have that particular physical trait, look at your parents. They are
the source of your DNA which is deeply imbedded in each part of your body’s
cells. These codes also serve as your determining factor whether you can be
skillful and healthy through your life.
Importance of Fitness Tests

What is the purpose of performing these fitness tests? Fitness Tests are necessary to be
performed before any exercise or physical activity, so that you would know:
1. Your current level of fitness
Knowing your current level of fitness will help you determine how your body is
properly functioning and reacting to the loads that you place upon it at given
situations.
This also sets the map for you to begin your fitness journey. Determining that you are
physically fit and well-able to perform strenuous tasks would help you maximize your
time in doing physical activities/exercises.
2. Overall Progress
If you are aware where you are weak and strong at, you would be able to determine
the pace at how your active lifestyle will go about. Knowing which components of
fitness to exactly develop, puts you in the right track to not over-develop or under-
develop any of these components.
These physical fitness tests are a good start for you to become more aware of what you
need to do in order to be successful in achieving a healthier and positive lifestyle.
Along the module, you will be instructed to perform the different fitness tests. Be sure to
follow the instructions carefully so that you will truly be able to measure your full capacity
for physical and strenuous activities.
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Pre-test Guidelines
Prior to the fitness tests, you are required to:
1. Download and print a copy of the Fitness Test Data Sheet.
2. During the fitness tests, you are required to write down a copy of the results of
your fitness tests on this sheet.
3. The Fitness Test Data Sheet is equivalent to 15 points and will be considered as a
major activity for this course.
Physical Fitness Tests – Health-related Fitness Components
I. Body Composition
As discussed during Lesson 2, Body Composition refers to your overall physical
structure.
The tests you will do for this component will determine this through the height,
weight, Body Mass Index, and Waist-Hip Ratio Tests. Follow the instructions on how
to perform each and record your score in the Fitness Test Data Sheet.
Materials for Body Composition Fitness Tests:

1. Measuring Tape
2. Calculator
3. Weighing Scale
Fitness Tests for Body Composition

a. Height
Height refers to the total measurement of the length of your body from the head
down to your feet. The units of measure used in determining your height could
be in feet and inches (ft./in.) or in centimeters (cm.).
Example:
Height in feet & inches (ft./in.) written as 5’2”
Height in centimeters (cm.) written as 157 cm
Factors that can affect Height

Our heights come in varying sizes and there are factors that make each of our
heights unique and different. These factors include our:
 Genes
When one or both of your parents are tall, chances are you will inherit
this trait in your genes and you can be tall as well. This is the reason why
you see people who are taller or smaller than you are. Your genes are the
biggest factor that can contribute to your height’s unique measurement.
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 Ethnicity
The race or ethnicity in which you are born as, also determines your
height. It is actually a fact that Westerners possess taller height ranges
compared to Asians. Anywhere you go around the world, height
differences are apparent because of unique genet types found in people’s
DNA.
Physical Fitness Testing History

Over the years, Physical Fitness Testing has emerged through the learning of Physical
Education. It was only until the mid-20th century that emphasis on such tests were
included in all Physical Education classes. Standards for the tests have been first
determined by medical doctors and YMCA leaders. (NCBI Online Open Journal, 2012)
 Gender
Because of the given design of nature that we have unique tissue
structures, men tend to be taller than women. Even so, men are more
muscular than women.
This is because of the presence of the hormone called testosterone that

are secreted within a man’s body which contribute greatly to their
overall size and built.
These factors, (i.e. genes, ethnicity, & gender) may one way or another, be the
reason for your height measurement. Which factor do you think is the largest
contributor to your current stature?
Conversion of Height Measurement

In the later parts of the module, you will need the proper conversion of your
height and weight measurements to calculate the specific fitness tests required
from you.
This part of the module provides you with a detailed instruction as to how you
can end up with the correct solution into converting your height measurements
from feet and inches to centimeters.
Use a calculator to properly convert these values, for you to be able to get
accurate results. You can try computing along using your own height
measurements.
Let’s start with converting the height measurement example of 5’2”:
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Step 1: First convert the feet (ft.) measurement into inches (in.).
Note that the conversion for 1 ft. = 12 in.
Therefore, the solution is: 5 feet x 12 inches

The answer would now be: 60 inches
Therefore, this means that: 5 feet = 60 inches
Now you know the feet conversion of your height, proceed to converting the
rest of your height measurement.
You are now left with 2 inches from the 5’2” measurement. What you need to
do next is to:
Step 2: Simply add your previous answer of 60 inches.
Which gives you this equation: 2 in. + 60 in.

The final answer would now be: 62 inches
The solution and answer does not end here. Later in the lesson you will see
that BMI requires you to have a measurement of your height with meters as
the unit of measure. Let’s now proceed to the next part of the equation:
Step 3: Further convert your height in inches into meters.

Note that the conversion for 1 in. = 0.0254 m.
The formula would now be: 62 in. x 0.0254 m.

The final answer will be: 1.57 m
From all the conversions that you’ve made, what this example yields is that:
When you stand 5’2” tall your height in meters is 1.57 m.
Step 4: Record your score in the Fitness Tests-Data Sheet as soon as you are
finished with converting your height measurement. The example is
shown on the table below.
Fitness Test Results (EXAMPLE)

Name: Janice A. Duncan
Age: 18 years old
Date: March 17, 2016
Fitness Test Results Fitness Zone
(unit of measure)
Height 5’2” = 1.57 m
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What was your height? Did you yield a result greater or lower than this
example? Check and see if your results are accurate by matching it with this
chart:
Height Conversion (ft. & in. – cm.)
Image Source: http://andrecubeta.com/feet-metres-imperial-metric-height-conversions/
Epiphyseal Growth Plate.

Located at the top of your long bones (e.g. legs and arms), are epiphyseal growth
plates responsible for producing new bone tissue within your body. These are sites on
your bones that are not ossified yet, allowing you to grow taller as you mature.
Females tend to reach skeletal maturity way earlier than body, their growth plates
close between the ages of 13-15. While for males, this growth plate starts to completely
ossify at around ages of 15-17,
b. Weight
This sub-topic of body composition refers to the total measurement of how heavy
or light you are in relation to the pull of gravity.
Weight uses the unit measures of either, pounds (lbs.) or kilograms (kgs.).
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For you to be able to measure your current weight, you need to secure a regular
weighing scale for yourself. If you currently don’t have any, you can ask some of
your friends and family members who might have regular weighing scales that
you can use for this test.
You need to take a snapshot or a picture of yourself just like the one
shown in this picture. You can use a camera phone and upload it in the
website afterwards.
Most regular weighing scales use pounds (lbs.) as its unit of measure but
for the purpose of the Body Mass Index we are going to use kilograms
(kgs.) as the metric system of your weight measurement.
Image Source: If you do not have a weighing scale that measures your weight in
http://www.dietsinreview.com/die
t_column/03/weigh-ins-should- kilograms, it’s alright! You will get to learn how to convert it later, just the
you-scale-back-or-step-up/ same that we did with your height measurements.
Weight Measurement – Guidelines

Step 1: Remove your shoes and other accessories you have on your body (e.g.
watches, bracelets) that might be heavy enough to alter your weight
measurement.
Step 2: Step on the scale with your weight fully concentrated on it.
Step 3: Make sure that you are very still to prevent the scale from moving.
Step 4: Check and see your weight on the scale using kilograms as your unit of
measure.
Step 5: Take a photo of your weight from the scale then record your score on the
Test-Result Sheet.
Conversion of Weight Measurement

In this part of the lesson you need to get your calculator again because you will
convert your weight measurements in pounds to kilograms and vice versa.
You can compute along the way using your own weight measurement while being
guided by the instructions.
Example. Weight = 115 pounds (lbs.)
Step 1: Convert your weight in pounds (lbs.) into kilograms (kgs.)

Note that: 1 kg = 2.2 lbs.
Step 2: Use the conversion provided. Your solution will be:
___115 lbs.___ = 52.27 kgs.

2.2 lbs.
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Step 3: Round off the total value to make it a whole number.

The result is: 52.27 kgs. = 52 kgs.
This time, try to convert your weight in kilograms back to your weight in pounds.
The formula will now be in reverse, which means that, instead of dividing, you
will multiply 2.2 lbs. to your kilogram-weight.
The solution would now become: Weight in kg X 2.2 = Weight in pounds
From the example, it would be: 52.27 kgs x 2.2

The final answer is: 115 lbs.
Step 4: Input your weight in pounds and its corresponding weight in kilogram
conversion on the results table. The example is provided on the chart below.

Age: 18 years old
(unit of measure)
Height
Weight 115 lbs = 52 kgs
What is your current weight? Are you happy about the results that the weighing
scale gave you? Or were you shock to find out about your current weight? Are you
heavier or lighter now compared to the last time you measured?
For both of your height and weight measurements, just leave the fitness zone
table blank, it will be further discussed in the later parts of the module.
c. Body Mass Index (BMI)

To measure your Body Mass Index, there is a machine known as, a Bio Electrical
Impedance Analyzer (BIA). This is an electronic equipment that sends static
electricity within the body to measure the total amount of your body tissues.
Some fitness facilities have this equipment to help their clients get their results
quickly. Since it is not available, you can use another test to determine your BMI,
and this is known as your Body Mass Index Test.
The Body Mass Index or BMI is a measurement of your body fat based on
your height and your current weight.
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This test is particularly designed to help you determine your tendencies to

acquire possible health related diseases (e.g. heart diseases, stroke, cancer),
all based from a nationally accepted standard.
The formula that you can use to calculate your BMI is shown below:
BMI = __Weight (kg)__

Height (m)2
This means that you will simply divide your weight in kilograms to your height
in meters squared.
To get accurate results for your BMI, you need to use your calculator throughout
the computations. Try using your own height and weight measurements awhile
back while following the instructions in this part of the module:
In the example, the person has the following height and weight measurements:
Ex. Weight = 52 kgs; Height = 1.57 m
Step 1: Recall that the formula for computing BMI is this:
BMI = __Weight (kgs.)__

Height (m.)2
Step 2: Place the values in its respective place in the formula.
BMI = ____52 kgs.____

(1.57 m.)2
Once 1.57 m is squared, the formula then turns into:
BMI = ____52 kgs._____

2.48 m2
Step 3: The answer for BMI will yield a kg/m2 -unit of measure.
BMI = 20.9677419 kg/m2
Always get 2 values after the decimal point and round off that value
of your final answer.
BMI = 20.97 kg/m2
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What score did you get? As mentioned a while ago, BMI determines your total
body fat based on your height and current weight measurements.
Below is a Table which shows your predisposal to diseases based on your BMI:
BMI – Standards
Classification BMI kg/m2
Obese (high risk) BMI over 30 kg/m2
Overweight 25-29.9 kg/m2
Normal Weight 18.5 – 24.9 kg/m2
Underweight Less than 18 kg/m2
From the result shown above, the person has a 20.97 kg/m2 range of BMI. What
do you think is his classification based on this standard shown in the table?
A 20.97 kg/m2 -BMI falls between the ranges of 18.5-24.9 kg/m2.. This simply
means that currently this person is in the normal weight category in
reference to the standards. For this reason, he is not prone to health-related
diseases associated with body fat.
How about your results? Where do you fall from these classifications? Are you
obese? Overweight? Do you have a normal weight or maybe you are
underweight?
Lose it all!
In fitness, there is no such thing as “losing a part of your body fat.” Losing weight is a
be-all concept that the body recognizes. If you start moving, the body will be the one to
choose in which parts it will taper that fat off, no matter how many and what type of
exercises you do.
Step 4: Record your result on the Fitness Tests-Data Sheet this way:
a. Conversion of your Height in Feet to Inches
b. Conversion of your Height in Inches to Meters
c. BMI Solution
d. BMI Final Answer
Step 5: On the Fitness Zone Table, indicate your BMI classification in

comparison to the BMI-Standards.
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Age: 18 years old
(unit of measure)
Height 5’2” = 1.57 m
Weight 115 lbs = 52 kgs
Body Mass Index (BMI) Weight = 52 kgs ; Height = 5’2”
Height in feet to inches:

5 feet x 12 inches = 60 inches
60 inches + 2 inches = 62 inches Normal Weight
Height in inches to meters:

62 inches x 0.0254 m = 1.57 m
BMI = ____52 kgs_____

(1.57 m)2
BMI = ____52 kgs_____
2.48 m2
BMI = 20.97 kg/ m2
d. Waist-Hip Ratio
The last test use to measure your body composition is known as the Waist-to-
Hip Ratio.
This very simple test is designed to measure the ratio of the circumference of
your hip and your waist.
Like the Body Mass Index, this test is also taken to determine whether you are
at high risk for diseases that are associated with fat and weight.
As discussed in Lesson 2, studies have proven that the bigger your abdomen area
is, the higher your risks are in getting health related diseases like, heart diseases,
hypertension, high blood pressure, diabetes, among others.
Fat concentrated within the abdominal walls make it harder for internal
processes to occur in our bodies. Instead of blood flowing directly to the internal
organs and muscles, blood is being blocked by fat deposits that are thick and
very greasy. These characteristics of fat result to different blockages that are
formed within blood vessel walls which cause different diseases.
In this part of the fitness test, the materials you need are, measuring tape and a
calculator.
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In measuring for your waist and hip-measurements you might need the help of a
partner, or any available person, to guide you in performing the test. But, if you
don’t have anyone available at the moment, you can use a mirror to view yourself
properly while following the different steps.
Waist-Hip Ratio Measurement – Guidelines

Start the test by ensuring the proper position and by following these instructions
for both waist and hip measurements:
1. Avoid wearing bulgy, thick, or loose clothing to ensure accurate results.
2. As much as possible try to expose the body part being measured by wearing
either a spandex or any other stretchable or thin clothing materials.
3. Always make measurements with your feet together.
4. Remember to place your arms at the sides, elevated enough to allow
measurements around your body.
5. Avoid sucking your stomach in and just relax your abdominal area, this way,
you can really get your correct waist measurement.
6. Make sure that there is at least a finger or 2 finger-distance between the
tape measure and your body. Avoid wrapping the tape measure too tight on
your body, otherwise you will find this very uncomfortable and your results
will be very inaccurate.
7. Don’t forget to record your score using centimeters as your unit of measure.
Waist Measurement – Test Proper

Step 1: Find your natural waist or the smallest circumference of your
abdominal area. You should be able to locate this by looking at your
abdominals in the mirror or by placing two fingers above your navel or belly
button.
Step 2: Grab the tape measure and wrap it around your waist, with both ends
of the tape measure, meeting at the front and center part of your body.
Step 3: Record your score with centimeters as your unit of measure and
place the values up to the nearest millimeters (example. 26.5 cm).
Spot Reduction IS NOT REAL!

If you want to lose your abdominal fat, stop doing crunches, instead, do squats!
Moving a particular body part does not mean that you will lose those excess flabs.
If you want to get rid of those unwanted bulges, start moving a lot of muscle
groups to help you burn and lose more.
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Image Sources:
Thin Waist Measurement (man)- https://www.youtube.com/watch?v=BX9m0wEE5NQ
Thin Waist Measurement (woman) - http://www.besthealthmag.ca/blog-post/news-is-the-body-
mass-index-flawed/
There are times that the waist line is hard to locate because you might have a
large abdominal circumference. What you can do is:
1. to just place two or three fingers on top of your navel or belly button.
2. wrap the tape measure around the area with both ends meeting at the
front and center of your body.
3. Record your score with centimeters as your unit of measure and place
the values up to the nearest millimeters (example. 41.5 cm)
Image Source:
Fat Waist Measurement (man) – http://www.telegraph.co.uk/news/science/science-
news/11592897/Piece-of-string-better-than-BMI-for-checking-body-fat.html
Fat Waist Measurement (woman) – http://www.laparoscopic.md/waist-to-hip-ratio
Hip Measurement – Test Proper

During this part of the test, you still need to use your measuring tape in order
for you to get your hip measurement.
You can ask the assistance of a partner for your results to be more accurate or
you can simply view yourself in front of the mirror just like in the previous
process with your waist measurement.
Here are the general instructions for you to successfully administer the test:
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Step 1: Locate the maximum circumference of your buttocks. This is the

biggest bulging tip of your buttocks that can be seen better when you are in
a side-view position.
Step 2: Wrap the tape measure around that area. If you have a partner
present, he/she should position himself at the side of your body while
measuring.
Image Source: Hip Measurement Guide - https://flycenterofgravity.wordpress.com/363-2/how-to-measure/
Step 3: Record your score using centimeters as your unit of measure and
also place the values up to the nearest millimeters (example. 38.5 cm)
Women have wider hip circumference than men.

It is an anatomical design that women have larger hip circumference compared to
men. This is to allow a woman to nurse her baby in her womb during pregnancy,
while also giving room for the delivery of the baby after the 9-month period.
What were your waist and hip measurements? Did you have a hard time measuring
yourself? Were you with a partner during the activity? What was the biggest hip and
waist measurements you’ve ever had? How about the smallest?
Let’s try to further analyze the data and how these measurements relate to your
general health and disposition. In the next part of the module, you are going to
compute for your Waist-Hip Ratio.
Waist-Hip Ratio – Computation

In this portion of the test you again need to get your calculator for you to
successfully compute your Waist-Hip Ratio.
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Using your own waist and hip measurements, follow the same calculating-example
provided below:
Example: Jane has a waist measurement of 27 cm, and her hip measurement
is 38 cm.
Step 1: To determine her waist-hip ratio she needs to simply divide her waist
measurement with her hip measurement using this formula:
__Waist (cm)__
Hip (cm)
Step 2: Her solution would now be:
Waist___ = 27 cm
Hip 38 cm
Step 3: Calculating the answer, the solution would now yield an answer of:
Waist___ = 27 cm = 0. 71
Hip 38 cm
What does this value mean? What value did you get? Did you get a value greater than
1? Or a value lower than this example?
Just like your BMI, the waist-hip ratio test also determines how high your risks
are for obtaining health related diseases. In order for you to determine this, you
can compare your results using the Waist-Hip Ratio table below:
Waist-Hip Ratio Standards

Classification Men Women
High Risk > 1.0 > 0.85
Moderately high risk 0.90 – 0.99 0.80 – 0.84
Low Risk < 0.89 < 0.79
Notice that the scores for men and women vary. This is because, women tend to have
more fat tissues concentrated within their body to support different bodily
processes like, the development of mammary glands and, for pregnancy as well.
Step 4: Analyze the data and compare it from the Waist-Hip Ratio Standards Table.
From the example, Jane’s waist-hip ratio result of 0.71, puts her under which
classification?
Looking at the table closely, 0.71 is between the range < 0.79 which puts Jane at a
low risk for obtaining health related diseases.
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What does your test results reveal? Which classification are you in?
Step 5: Record your score on the Fitness Tests-Result Sheet this way:
a. Fill-out the data of your waist measurement.
b. Fill-out the data of your hip measurement.
c. Under the Results table, record your Waist-Hip Ratio solution and your
final answer.
d. In the Fitness Zone Table indicate which zone you are currently in basing
from the national standards.
Below is an example on how to properly record on the Fitness-Test Data

Sheet:

Age: 18 years old
(unit of measure)
Height
Weight
Body Mass Index (BMI)
Waist Measurement 27 cm
Hip Measurement 38 cm
Waist-Hip Ratio Waist___ = 27 cm = 0.71 Low Risk
Hip 38 cm
In conclusion, these are all the tests which determine your body composition:
a. Height
b. Weight
c. Body Mass Index (BMI)
d. Waist-Hip Ratio
Cardio-workouts are the best!

To lose those excess weight, you can perform cardiovascular activities (e.g. brisk
walking, jogging, swimming, etc.) that require your whole body to move and
become efficient through movement. When the muscles are excited, the excess body
fats are burned off and use as fuel or source of energy during exercise.
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Here are all the sample recorded data compiled from the examples given:

Age: 18 years old
(unit of measure)
Height 1.57 m
Weight 52 kgs
Body Mass Index 20.97 kg/ m2 Normal Weight
(BMI)
Waist 27 cm
Measurement
Hip Measurement 38 cm
Waist-Hip Ratio Waist___ = 27 cm = 0.71 Low Risk
Hip 38 cm
You are required to do the same compilation on your own Fitness Test Data Sheet.
How well did you do in all the tests? Are you currently at low risk for health-related
diseases or you are the opposite?
Based from the discussion in Lesson 2, what are the best ways that you can do to
improve on your body composition? What activities can you perform to decrease your
body fat and increase your lean tissue mass?
Remember that, it is only through maintaining a sensible diet and engaging in regular
physical activity or exercise that you can resolve your body composition.
Alternating Cardio Training with Resistance Training are only the best ways to decrease
your excess body fat. This way, you are assured of decreasing your risks for, obtaining
health-related diseases associated with excessively high non-essential fat tissues.
II. Cardiovascular Endurance

Recall that CV Endurance refers to your ability to perform prolonged, large-muscle,
dynamic exercises at different intensities.
It is also a measure of how well your heart and lungs work together to supply your body
with the necessary oxygen and nutrients it needs to function well.
The 3-Minute Step Test is designed to specifically measure your overall CV

Endurance. It also measures how well your heart recovers after an exercise.
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Whatever measurements you’ll get later, the principles of the 3-Minute Step Test is
simple:
“The more fit you are, the quicker your heart rate will return to normal. The less fit you
are, the more your heart exerts effort to help you move and return your body into its
normal state.”
Materials for 3-Minute Step Test

1. Step box – if it’s not available you can just look for a 12-inch bench or an available
staircase.
2. Stop watch – if you do not have this you can just use a regular watch to check for
the time of the test.
Optional: Find a partner to help you out. Make this person watch over the time while you
are performing the test, if you can’t seem to do it on your own.
3-Minute Step Test – Pre-test Guidelines

1. 60 to 100 beats a minute
The normal Heart Rate before Exercise should be between these numbers.
Generally, a lower heart rate at rest implies more efficient heart function
and better cardiovascular fitness.
For example, a well-trained athlete might have a normal resting heart rate
closer to 40 beats a minute.
2. Get your Heart Rate (HR) Before Exercise

You can do this by, palpating your carotid artery that is located just right
under either sides of your jaw. What this is, is a baseline that measures the
effort exerted by your heart when you are at rest. Here’s how you can get it:
a. Using your index and middle finger feel your heartbeat from the carotid
artery.
b. Count the number of “thud” sounds or pulsing motion your heart is doing
within that area.
c. Use a stopwatch or a regular watch and count your heartbeat for a full
minute.
Image Source:
Heart Rate Palpation –
http://www.dummies.com/how
-to/content/determining-your-
resting-heart-rate.html
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3. Get your heart rate properly

Do not use your thumb in getting your heart rate. The thumb has its own
beating pulse which will definitely make your heart rate results inaccurate.
4. Record your score in the Fitness Tests-Data Sheet
Use bpm or beats per minute as your unit of measure. In the Fitness Zone
table, indicate whether your heart rate BEFORE exercise falls under:
a. Below Normal Zone - where your heart rate is < 60 bpm

b. Normal Zone – where your heart rate is between 60-100 bpm
c. High Zone – where your heart rate is >100+++
An example on how to properly record it on the Fitness Tests-Data Sheet is

shown below:
Fitness Tests-Data Sheet

Name: ________________________________
Age:__________________________________
Date: _________________________________
Fitness Test
Results Fitness Zone
(unit of measure)
Height
Weight
Waist Measurement
Hip Measurement
Waist-Hip Ratio
Heart Rate BEFORE exercise
68 bpm Normal
(bpm)
Did you get to feel your heartbeat from your carotid artery? Was your heart
beating fast or it seems that it is at a regular pace?
What was your result? Which fitness zone does your heart rate fall into? Is it
below normal or very high compared to the standards? Or maybe you are
somewhere in between?
3-Minute Step Test – Test Proper

After doing the pre-test requirements, you can now proceed in doing the actual
3-Minute Step Test to measure your CV Endurance. The following are the general
instructions you must follow to make your fitness test results successful:
Step 1: Prepare your step box and area for the test and video shoot. Copy the
same angle used in the demo video shown in the presentation.
Step 2: Set your watch or stop watch to 3 minutes.
Step 3: Step up and down the step box, bench, or staircase.
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Step 4: The sequence in performing this test is to:

 step your right foot first on the box, followed by your left foot.
 bring your right foot down, followed by your left.
Do this sequence continuously for three (3) full minutes.
Step 5: Make sure that the soles of your feet are touching the surface of the
benchmark fully, otherwise your test results will be inaccurate. As soon as
the 3-minute mark approaches get ready to…
Step 6: Get your Heart Rate (HR) AFTER exercise the same way that you
palpated your Heart Rate before exercise. Do this palpation for a full minute.
Step 7: Look at the CV Endurance Standards and check which level your
heart rate falls into.
Step 8: Record your score on the Fitness Test Data sheet with bpm as the
unit of measure.
Ratings for Men Based on Age – Heart Rate Ranges
Age 18-25 26-35 36-45 46-55 56-65 65+
Excellent 50-76 51-76 49-76 56-82 60-77 59-81
Good 79-84 79-85 80-88 87-93 86-94 87-92
Above
88-93 88-94 92-88 95-101 97-100 94-102
Average
Average 95-100 96-102 100-105 103-111 103-109 104-110
Below
102-107 104-110 108-113 113-119 111-117 114-118
Average
Poor 111-119 114-121 116-124 121-126 119-128 121-126
Very Poor 124-157 126-161 130-163 131-159 131-154 130-151
Try to look at this example for a male-subject who has performed the 3-minute
step test:
John is 20 years old and after performing the 3-minute Step Test, his heart rate
after exercise is 82 bpm.
Looking at the 18-25 age column, what do you think is his current fitness zone?
If you answered that John belongs in the Good Range, this simply means that his CV
Endurance is properly at work. Further, this simply means that, his heart recovered
quickly from the bout of continuous activity that he has just performed.
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Deep Breathing Exercise Helps.

When you find yourself under stressful situation/s, try doing a 1 to 3-minute deep
breathing exercises. Properly breathing induces the relaxation of the heart in
pumping blood, this the induces positive benefits to your health.
Ratings for Women Based on Age – Heart Rate Ranges
Age 18-25 26-35 36-45 46-55 56-65 65+

Excellent 50-76 51-76 49-76 56-82 60-77 59-81
Good 79-84 79-85 80-88 87-93 86-94 87-92
Above
88-93 88-94 92-88 95-101 97-100 94-102
Average
Average 95-100 96-102 100-105 103-111 103-109 104-110
Below
102-107 104-110 108-113 113-119 111-117 114-118
Average
Poor 111-119 114-121 116-124 121-126 119-128 121-126
Very Poor 124-157 126-161 130-163 131-159 131-154 130-151
Now, try to look at the ratings for women based on this example:
Agnes is 20 years old and after performing the 3-minute step test, her Heart Rate
(HR) after exercise is at 80 bpm.
Looking at the 18-25 age column from the women’s ratings, what is Agnes’ current
fitness zone?
If you answered that she is currently in the Excellent Range, this would mean that she
has recovered quickly from the short bout of exercise. Agnes’ heart and lungs are
coordinating properly to return her body quickly into its normal state.
How about you? How did you do in this CV Endurance Test? Which zone does your heart
rate after exercise fall in to?
Make Walking a Part of Your Daily Routine.

Walking is an exercise that is most advisable for individuals who are living a
sedentary lifestyle --- a life lacking general physical activity and fitness. If you want
to start in your fitness journey, start walking and make it a part of your daily
routine. Walking is one of the first steps in cardiovascular disease prevention (NCBI
Online Journal, 2010).
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Below is a sample table on how you are going to tabulate your results for the 3-minute
step test:
Fitness Test Data Sheet – Sample

Name: ________________________________
Age:__________________________________
Date: _________________________________
Fitness Test
(unit of measure)
Height
Weight
Waist Measurement
Hip Measurement
Waist-Hip Ratio
3-minute Step Test – Heart
80 bpm
Rate AFTER Test (bpm)
Does your heart rate after exercise fall between the fitness zones of below average and
very poor? If this is so, then it might be high time to consider improving your endurance.
As mentioned during lesson two, Endurance trainings are the best type of exercise to
improve this component of fitness. You can choose between Aerobic and Anaerobic
exercises to provide you with the necessary Cardiovascular Endurance you need at
present.
Maybe you can start walking long then, gradually progress to jogging, and eventually to
sprinting. Whatever type of exercise you are interested in, as long as it involves your
muscle actions, your heart is pumping extra and is being challenged by this load. This
then will eventually cause improvements in this component of fitness.
Walking is for everyone.

Whether you are young, middle-aged, or of old-age, walking is a low-impact activity that
is best suited for you. It is ideal to increase your daily physical activity. Taking
advantage of walking as a part of your regular routine could be of a long-term benefit to
your general state of mind and health.
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III. Flexibility
The Sit and Reach Test is a test used to measure the flexibility of your trunk, hips,
and legs. If these muscles are flexible, you are able to easily bend forward and move
with ease.
Movements that involve the flexibility of these muscle groups, are simple activities like,
picking up an object from the floor or maybe even standing quickly from a seated
position.
Materials for Sit & Reach Test

1. Yardstick – this is a large ruler that you can easily purchase from bookstores. If you
don’t have this available at the moment, you can just use your…
2. Tape Measure
3. Mat – is an optional material so that you can do the test comfortably and avoid from
slipping on the floor
4. Partner – ask the help of someone to assist you during the test. He/she will be the one
responsible keep the results of the test by looking at where your hand will touch the
yardstick/tape measure during the activity.
Image Source:
Tape Measure – photo taken by developer
Yardstick – http://www.swansontoolco.com/product/yardstick/
Sit & Reach Test – Pre-test Guidelines

1. Take a video of yourself.
This would serve as a means of evaluation that you truly performed the test
yourself. You can use a camera phone or a regular camera to take this simple
task. Use the same angle that is shown in the presentation. Upload the video as
well on the website as soon as you are done.
2. Watch and Learn.

In order to perform a successful flexibility exercise, you must first carefully
observe the video and follow instructions properly to make the test highly
accurate.
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Sit & Reach Test – Test Proper

Here are the general instructions for you to successfully perform the test:
Step 1: Sit on the floor comfortably with your legs fully extended in front of you.
The distance of your feet must be hip width apart.
Image Source:
Feet Distance & Leg Position – photo take n by developer
Step 2: Place the yardstick or tape measure on the floor.

Step 3: Position and level the 0 centimeter mark in between your knees. If you
are using a tape measure, you need to secure this in place with a tape.
Image Source:
Feet Distance & Leg Position – photo take n by developer
Step 4: Raise both of your hands and arms above your head.
Step 5: Your hands must be positioned with one on top of the other.
- If you are right-handed, place your right hand on top of your left hand.
- If you are left-handed, place your left hand on top of your right hand.
Step 6: Take in a deep breath with your hands raised.
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Image Source: Initial Position – photo taken by developer
Step 7: Bend your trunk towards the front then slowly reach your hands forward;
don’t forget to exhale as you are doing this movement.
Step 8: Reach as far as you can with fully extended arms and make sure your
knees are not bending.
Ask your partner to look at…

Step 9: Where your hands will land, particularly the exact location of your
middle finger which is the tip most part of your hand. This is used as the basis for
your sit-and-reach trials.
Image Source: Final Position – photo taken by developer
Step 10: Do the forward bends 3 consecutive times and do not forget to inhale
and exhale while performing the test.
Step 11: Record the highest score that you will get from the three trials.
Sit & Reach Test – Other Important Guidelines

Here are other guidelines for your test to be more accurate. In performing the trials, you
must:
1. make sure that your upper body particularly your back is kept straight at a 90-
degree angle from the floor during the initial position.
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Image Source: Initial Position – photo taken by developer
2. do your best in touching the measuring tape or the yard stick with your fingertips.
Note that, whichever measurement your middle finger comes in contact with, that is
the result of your test.
3. note all three (3) scores, BUT, only record the highest that you got in the fitness
tests-result sheet.
Sit & Reach – Table of Standards

Below is the nationally accepted standards that is ideal for both males and females. The
unit of measure use for the Sit & Reach Test is in centimeters (cm). The data shows a
better understanding of how these numbers relate to your general flexibility:
Sit & Reach Test – Standards
Classification Males (cm) Females (cm)
High Performance 16+ 17+
Good Fitness Zone 13-15 14-16

Marginal Zone 10-12 11-13
Low Zone <9 <10
Here’s an example for you to better understand the test:

John performed the Sit and Reach Test and he scored the following numbers in three (3)
consecutive attempts: 14cm (1st trial), 17 cm (2nd trial), and 15 cm (3rd trial).
Based on this data, what score must John record in his Fitness Tests-Result Sheet? What
range in the flexibility zone does his record fit in?
If you try to analyze the data, John’s highest score among the three trials was 17 cm.
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Since he is a male subject, he needs to take a look at the table under the column of male
subjects.
Comparing his results from the table, John’s score falls in the 16+ cm range. This then
puts John in the High Performance Zone in flexibility.
How well did you fair in this flexibility test? Do you feel like you need to improve in this
component of fitness?
Once you are done with the test, you can now record your score in your Fitness Tests-
Data Sheet. Just like this example:
Fitness Test Results – Sample

Name: ________________________________
Age:__________________________________
Date: _________________________________
Fitness Test
(unit of measure)
Height
Weight
Waist Measurement
Hip Measurement
Waist-Hip Ratio
Heart Rate BEFORE exercise (bpm)
3-minute Step Test – Heart Rate
ATER test (bpm)
Sit and Reach (cm) 17 cm High Performance
What score did you get? For the guys, did you find out that you are mostly in the
ranges of low to good fitness zones? How about the girls? Did most of you do well in
the test?
A stretch a day, keeps injuries away.

If you make sure to practice stretching every day, you are giving your body the
opportunity to become more flexible. Stretching generally increases the range of
motion available within your joints. When you have a good Range of Motion (ROM)
you will be able to do a lot of movements more efficiently, ultimately preventing you
from experiencing unnecessary injuries.
As discussed in Lesson 2, females tend to be more flexible than males. This is

because of the composition of tissues in the body.
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Women are more flexible to give way for pregnancy because the bones and other
complex tissues tend to adjust to accommodate the growing fetus and help a woman
give birth to her child.
Remember that this test was designed to only measure the flexibility of your trunk,
hips, and hamstring muscles.
This does not mean that if you are not flexible in this area, you are not healthy at all.
It only means that, this is a part of your fitness journey where you can attempt to
improve on.
What’s the best way to improve on your flexibility?
Recall in Lesson 2 that the only activity you can do to improve flexibility is
through performing different stretching exercises.
Unlike the other components of fitness, you can perform stretching activities every
single day holding each stretch for 20-30 seconds each.
Flexibility Exercises – Lower Body

Since flexibility exercises are the only activities that you can do to improve on this
component of fitness, you can use the following basic exercises enumerated in this part
of the module.
Some of the stretches that you will see are:

 Hamstring stretches
 Basic Yoga Poses
All of the exercises are arranged in such a way that you are targeting the large and small,
as well as the front and back muscles of your body.
 Hamstring Stretches
These are stretches designed to target the muscles at the back of your thighs,
known collectively as, hamstrings muscles. These muscles are responsible
for preventing your knees and thighs from going beyond their range of
movements.
The hamstring muscles is one of the usual muscle groups in the body that
becomes too painful after a series of physical activity and exercise.
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Incorporating it as a part of a flexibility exercise or as a part of a cool-down

stretch gives you the opportunity to move forwards and backwards without the
fear of being imbalanced.
The following are the stretching exercises for the Hamstring muscles and how to
properly execute them:
1. Lying Hamstring Stretch

a. From a lying position you will place both hands at the back of your
right thigh.
b. Bring your right leg (RL) upward, with the sole of your foot positioned
towards the ceiling.
c. Keep your left leg (LL) at a 45-degree angle, with the sole remained in
contact with the floor.
d. From the initial position take an inhale.
e. As you exhale, pull your RL towards your body while keeping it
straight, with the sole of the foot still positioned towards the head.
f. Hold the stretch for 20-30 seconds, then do the sequence on the left leg
afterwards. Make sure to do 2 or 3 repetitions for both sides.
Image Source:
Lying Hamstring Stretch
http://spinalstenosis.org/blog/spinal-stenosis-
exercises/
2. Hamstring Stretch with a Towel

Material Needed: Towel
This next hamstring stretch is just a

variation of the previous exercise. This is
because, some people can barely extend
their leg towards the ceiling due to
inflexibility. When this happens, a towel Image Source:
may come in handy to help and support Lying Hamstring Stretch with Towel
you in the movement. http://spinalstenosis.org/blog/spinal-
stenosis-exercises/
You will be in the same position as your regular lying hamstring stretch.
Place the towel at the bottom of your foot then pull your leg towards your
body using the towel. Don’t forget to do the right breathing technique.
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3. Seated hamstring stretch with one leg on the side

a. In this hamstring stretch, you will be on a seated position on the floor
instead of lying down.
b. From the initial position, extend your right leg (RL) diagonally to the side,
and keep your left leg (LL) bent closed to your body.
c. Take an inhale from the initial position, and as you exhale, bend your
trunk diagonally forward towards your RL.
d. While you are reaching forward, try to reach your right toes with both of
your hands.
e. Hold the stretch for 20-30 seconds, then do the sequence on the left leg
Image Source:
Seated Hamstring Stretch
http://www.ibodz.com/exercise/seated-hamstring-
stretch
4. Standing Hamstring Stretch

a. In this stretch, you should be standing upright from the initial position.
b. Extend your right leg (RL) forward with your right foot flexed.
c. Bend the left knee while maintaining the extended leg fully stretched.
d. From the initial position, take an inhale.
e. Bend your torso forward and slowly exhale through the movement.
f. Feel the stretch at the back of your RL.
g. Hold the stretch for 20-30 seconds, then do the sequence on the left leg
Image Source:
Standing Hamstring Stretch
http://users.rowan.edu/~brook
s94/Implowerstretch.html
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Keep it balanced!
To maintain the balance of the body, make sure to always stretch on both sides
(right & left). Forgetting to create this balance, would lead to muscular
imbalance, or worst, unnecessary musculoskeletal injuries.
5. Hamstring Stretch on the chair

Some people can’t actually perform hamstring stretches while lying down or
standing, because of excessive inflexibility. This last exercise is the best
modification for you to be able to get pass that and start making your lower
limbs flexible.
Gradually, if you can do this exercise already with no pain involved, you can
then progress to the other hamstring stretches.
For this exercise you’d need a chair where you can comfortably sit on.
Getting the support from a chair lessens the stress on the legs, and on the
body, in general. The following are the simple steps that you can follow to
successfully perform this hamstring stretch:
Image Source:
a. Bend your right knee, and keep your left leg straight.
Hamstring Stretch on Chair b. Flex the left foot of your extended leg, then place both of your hands on
http://blogs.abc.net.au/.a/6a0 your bent knee. Take an inhale from this position.
0e0097e4e688833014e8abceb
6d970d-popup
c. As you slowly exhale, you are going to bend your trunk forward towards
your extended leg.
d. Maintain your left foot flex and your left leg straight to feel the stretch at
the back of left leg.
e. Hold the stretch for 20-30 seconds, then do the sequence on the left leg
 Basic Yoga Poses

Yoga is an Indian word for “union.” It is a combination of breathing exercises,
physical postures, and meditation that has been practiced for more than 5,000
years. (ACE Manual, 2010)
It is a type of exercise that promotes the well-being and mindfulness of an

individual. Aside from your hamstring stretches, you can use some of these
stretches to help release stress and tension from your body, while also
improving your overall flexibility:
Alternating Exercises
Alternating cardiovascular training together with flexibility exercises, highly
improves the ability of the muscles to contract properly and efficiently.
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1. Standing Forward Bend
a. Begin by extending both arms towards the ceiling, as you do this take in a
deep breath.
b. With your arms fully stretched from the top of your head, exhale slowly
and bend your trunk towards the ground.
c. Attempt to reach the floor with both of your hands, or bring your trunk
closed to your legs.
d. Don’t over stretch, stop only at a point where you can bare the movement
and feel no pain.
Image Source:
e. Hold the stretch for 20-30 seconds, then do the sequence for 2 or 3
http://www.prima.co.uk/di repetitions.
et-and-
health/exercise/a34300/yo
ga-for-beginners/
2. Seated Forward Bend

This next yoga pose is also a version of the hamstring stretch, only this time
you have to incorporate breathing in-and-out more properly.
a. Perform the same position that you did for the sit-and-reach test but this
time keep your feet closed.
b. Reach up with both arms and inhale.
c. As you slowly bend your trunk forward, exhale and attempt to reach your
feet.
d. Hold the stretch for 20-30 seconds, then do the sequence all over again
for 2 or 3 repetitions.
Image Source:
Seated Forward Bend -
http://members.debbyandersen.com/2012/04/seate
d-forward-bend-paschimottanasana/
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3. Wide-legged Seated Forward Bend

The next basic yoga pose is just a variation of the seated forward bend. The
only difference is the initial position that you should take to begin the
stretch. The following are the instructions on how to properly perform this
stretch:
a. Instead of beginning with your legs closed, you are going to position them
at the sides of your body as wide as you can.
b. From the initial phase, inhale and reach for the ceiling.
c. As you slowly exhale, bend your trunk forward and try to reach the floor
with your hands, as far as you can.
d. You will feel the stretch in the inner parts of your thighs and also a little
at the back of your legs.
e. Hold the stretch for 20-30 seconds, then do the sequence all over again
for 2 or 3 repetitions.
Image Source:
Wide-legged Seated Forward Bend - http://breakingmuscle.com/awake-evolve-
yoga/awake-evolve-cycle-2-seated-wide-legged-forward-bend-practice
4. Wide-legged Seated Side Bends

This is a different progression of your wide legged seated forward bend.
What you only need to do is to stretch on one side of your body while also
trying to reach for your toes. Perform this on both sides to create balance
and don’t forget to breathe in and out of the poses.
Image Source:
Wide-legged Seated Side Bends - http://breakingmuscle.com/awake-evolve-
yoga/awake-evolve-cycle-2-seated-wide-legged-forward-bend-practice
Did you try doing some of the basic stretches and yoga poses?
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If you haven’t, get up from your chair and at least try three (3) different stretching
exercises given in a while ago.
All of these sample exercises are ways to improve your lower body’s flexibility. Don’t
forget to try and perform each stretch for a duration of 20-30 seconds and repeat
each exercise for 2-3 consecutive times.
Make sure that when you are performing these exercises you are breathing properly
throughout the stretch. Do not overdo the stretches as this might cause your muscle
to tear and have injuries. Always make sure to only perform the exercise up to a
tolerable state.
Doing some or most of these activities everyday would surely improve your
flexibility! As much as possible try to practice them and maybe even experiment and
look for other stretches that would increase the flexibility of other joints within your
body.
IV. Muscular Endurance & Strength

The next fitness tests are aimed at measuring both your muscular strength and
muscular endurance targeting specific areas of your body.
In this part of the lesson you will perform the last the two (2) remaining tests and these
are:
A. Push-up Test
B. Crunch Test
Get ready for these fitness tests, because amongst all the other health-related fitness
components, this is the hardest to perform.
IV.A. Muscular Strength & Endurance - Push-up Test

This test is designed to measure your upper body strength and endurance. When
your upper body is strong, you are well able to perform push and pull movements
in your everyday tasks.
The execution of the test varies if you’re a male or a female subject:

 Males will perform the military push-ups
 Females will perform the modified push-ups
Materials for Military & Modified Push-up Tests

1. Stopwatch/Timer
2. Non-slip mat
3. Partner’s help
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Military Push-ups (for males) – Pre-test Guidelines

1. Ask your partner to count your push-up repetitions
This is to ensure that your test results will be more accurate, in case that
you forget counting along the performance of the test.
2. Take a video of yourself performing the test.
Just like what you did with the other tests, copy the same angle that you saw
from the demo-lessons.
3. Don’t stop during the execution!
It is important to note that while you are performing this test, you should
not stop in between the push-up execution. If you find that somewhere in
between the test you feel tired and you can’t push through with the activity,
you can stop there and immediately record your score. Do not attempt to
perform the test again.
Man versus Woman.

In the fitness industry, it is accepted that males have high strength capacity, but
females have high flexibility capacity. Though these may seem like limitations,
through consistent practice, these components of fitness can still be developed,
regardless of gender differences.
Military Push-ups (for males) – Test Proper

The military push-ups are is composed of (3) consecutive movements and these
are: (1) Initial phase; (2) Execution phase – downward & upward; (3)
Repetition phase.
In performing the military push-ups, here are some pointers that you need to
remember for your test results to be more accurate:
PHASE 1 – Initial Phase

Step 1: Support the body in a push-up position.
Step 2: Keep your body horizontally in-line with the floor, by sucking your
stomach in and pulling away your belly off of the floor.
Step 3: Check and make sure that your ankles are directly placed above your
toes, and your toes are tucked directly under your ankles.
Step 4: Place your hands just outside your shoulders with your arms fully
extended.
Step 5: Either look straight on the floor or you have the option to look in front
of you in case you feel dizzy.
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Image Source: Initial phase – Photo taken by developer
PHASE 2 – Execution Phase

Step 6: Bring your body down, do not forget to inhale or take in a deep breath.
Step 7: Lower your body until the upper arm is parallel to the floor or the
elbows are bent at 90 degrees.
Step 8: Start pushing the floor upward and do not forget to exhale to help
assist your upward motion.
Image Source: Execution Phase – photo taken by developer
PHASE 3 – Repetition Phase

Step 9: Mark every successful upward phase of the execution or every time
your elbows lock and straighten.
Since this test is designed to check your muscular endurance and

strength…
Step 10: Continue doing this sequence as many times as possible within the
one (1) minute period.
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Your test will not be accurate if:

1. your belly dips on the floor first and you did not maintain a straight line
while proceeding to the downward phase.
Image Source: Belly dips – photo taken by developer
2. your arms are the only part of your body dipping to the floor and you cannot
bring the rest of your lower body downward.
Image Source: Arms dip – photo taken by developer
3. your whole body touches the ground and you still keep pushing through
with the test.
Image Source:
Whole body touches the ground – photo taken by developer
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These 3 guidelines should help you in performing the test more accurately. If
you find that you are performing any of these things in your military push-up
test, you need to repeat the test and make sure to strictly follow the
instructions.
Don’t forget to breathe!

During the execution phase of the military or modified push-ups, make sure that as
you bring your body low, you take an inhale; and as you push your body
upward, take and exhale. Holding your breath throughout the execution phase
will cause your muscles fatigue, because not enough oxygen is provided within its
tissues.
Military Push-up Test – Standards for Males

You can check the results of your test using the Fitness Zone Chart which
classifies men by age group. The chart also includes specific levels of fitness based
on the repetitions made for the test.
Age 17-19 20-29 30-29 40-49

Excellent >56 >47 >41 >34
Good 47-55 39-46 34-40 28-35
Above 35-46 30-38 25-33 21-27
Average
Average 19-34 17-29 13-24 11-20
Below 11-18 10-16 8-12 6-10
Average
Poor 4-10 4-9 2-7 1-5
Very Poor <4 <4 <2 0
Let’s look at this very simple example for you to better understand how you can
record your result:
John is 21 years old and he was able to perform 18 repetitions of military

push-ups for this muscular endurance and muscular strength test.
Basing from the Push-up Standards, John falls under the age group of 20-29
years old. His 18-repetition result falls between 17-29 repetitions.
Therefore, at present, John’s level of fitness for his upper body strength and
endurance is on the Average zone.
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This simply means, that he has no problems with his upper body strength and
endurance at the moment, but he still has rooms for improvement until he
reaches the excellent zone of this fitness test’s standards.
Men grow larger muscles.

One of the many anatomical differences of males and females is seen in terms of
how men grow big muscles. Due to the production of male hormones (i.e.
testosterone) within their bodies, they have a higher chance of increasing their
muscle size through exercise, as compared to their female counterparts.
Basing from the example given, this is how the data should be placed in the
Fitness Tests-Data Sheet:
a. On the results column, write the number of repetitions for the military
push-ups.
b. Check the standards for the Military push-ups corresponding to age; then,
write it under the fitness zone column.
Here’s an example of how the data should be placed on the sheet:

Name: ________________________________
Age:__________________________________
Date: _________________________________
Fitness Test
(unit of measure)
Height
Weight
Waist Measurement
Hip Measurement
Waist-Hip Ratio
Heart Rate before exercise
(bpm)
Rate after test (bpm)
Sit and Reach (cm)
Push-up Test (reps) 18 reps Good
How did you do? Did you have a hard time performing the test? Was it hard for
you to be conscious about the proper position of your body?
Did you stop somewhere in the middle? Or were you able to finish the test
accurately for a whole minute?
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If you fall under the ranges of below average to very poor, this simply means
that you need to develop your upper body’s muscular endurance and strength.
Modified Push-ups (for females) – Pre-test Guidelines

It is a generally accepted fact in fitness that men have more upper body strength
and endurance than females. This is because the tissues of their bodies are much
more lean and muscular, which is influenced by the production of testosterone
hormones within their bodies.
For this reason, the push-up test is modified to accommodate this gender
difference, where women are to perform modified push-ups instead of the
military push-ups.
The performance of this test is almost the same with the military push-ups, it only
differs in the initial phase if you are female.
Modified Push-ups (females) – Test Proper
PHASE 1 – Initial Phase

Step 1: Support your body in a push-up position from the knees instead of the
toes.
Step 2: Cross both your legs with your ankles placed directly on top of your
knees.
Step 3: Keep your body horizontally in-line with the floor, while at the same
time, pulling away your belly off of the floor.
Step 4: Place your hands just outside your shoulders.
Step 5: You should be looking straight on the floor or you have the option
also to look in front of you in case you feel dizzy.
Image Source:
Modified Push-up Test Initial Position – photo taken by developer
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Magic Exercise!
Both of the military & modified push-up exercise are considered as a compound
exercise. Because it targets not just the upper body, but rather, it requires the
coordination of your upper body, abdominal area, and the lower body all at the same
time. This is why, it is considered as one of the many magic exercises in the fitness
industry.
PHASE 2 – Execution Phase

Step 6: Before you lower the body do not forget to inhale. Then as you lower
your body, your aim is to keep your arms parallel to the floor with your
elbows bent.
Step 7: Once you are on the downward phase, start pushing the floor upward
and do not forget to exhale to help assist your upward motion.
Image Source: Image Source:

From initial position to downward phase – photo taken by Complete Downward phase – photo taken by developer
developer
Image Source:
Upward phase – photo taken by developer
PHASE 3 – Repetition Phase

Step 8: Count your push-ups, marking every upward phase of the execution
or every time your elbows lock in its original position.
Step 9: Continue to do this as many times as possible in 1 minute.
Now girls, it is important to note that while you are performing this test, you
should not stop in between the push-up execution.
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If you find that somewhere in between the test you feel tired and you can’t push
through with the activity, you can stop there and immediately record your score.
Your test results will not be accurate if:

1. Your belly dips on the floor first and you did not maintain a straight line while
proceeding to the downward phase.
2. Your arms are the only part of your body dipping to the floor and you cannot
bring the rest of your lower body downward.
3. Your whole body touches the ground and you still keep pushing through with
the test.
Image Source:
Modified Push-ups inaccurate movements – photo taken by developer
These 3 guidelines should help you in performing the test more accurately. If you
find that you are performing any of these things in your execution, you need to
repeat the test and make sure to strictly follow the instructions.
Look downward and contract!

To ensure the proper alignment of your body in a complete horizontal line, that is
exactly parallel to the floor, make sure to always look downward and suck your
stomach in. This way, your center of gravity is forced to maintain its integrity
throughout the movements.
Modified Push-up Tests – Standards for Females

You can check the results of your test using the Fitness Zone Chart which
categorizes women by age group and their level of fitness based on the
repetitions they made for the test.
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Table: Modified Push-up-Standards for Females
Age 17-19 20-29 30-29 40-49
Excellent >35 >36 >37 >31
Good 27-34 30-34 30-36 25-30
Above 21-26 23-29 22-29 18-24

Average
Average 11-20 12-22 10-21 8-17
Below 6-10 7-11 5-9 4-7

Average
Poor 2-5 2-6 1-4 1-3
Very Poor 0-1 0-1 0 0
For you to be able to further understand what these values mean, here’s a simple
example that you can use:
Andrea is 18 years old and she was able to perform 28 repetitions of

modified push-ups for this muscular endurance and muscular strength test.
Basing from the Push-up Standards, Andrea falls under which age group?
Looking at the table closely she is between the 17-19 age category.
After the test, which zone does her result fit in?
If you answered that her result is in between the 27-34 repetitions, then you
are correct. At present, Andrea’s level of fitness for her upper body is on the
Good zone.
This simply means, that she currently has no problems with her upper body
strength and endurance. But she still has rooms for further improvements until
she reaches the excellent zone of this fitness test’s standards.
From the example given, let’s look at how this data should be placed in the Fitness
Tests-Data Sheet. Just the same with the males, you girls should record your score
this way:
a. On the results column, write the number of repetitions you did for the
modified push-ups.
b. Check the standards for the modified push-ups corresponding to your age
then write it under the fitness zone column.
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Here’s a clearer example on how to tabulate your scores for this test:
Name: ________________________________
Age:__________________________________
Date: _________________________________
Fitness Test
(unit of measure)
Height
Weight
Waist Measurement
Hip Measurement
Waist-Hip Ratio
Heart Rate before exercise
(bpm)
Rate after test (bpm)
Sit and Reach (cm)
Push-up Test (reps) 28 reps Good
How did you do? Did you have a hard time performing the push-up test? Was it
hard for you to be conscious about the proper position of your body?
Did you stop somewhere in the middle? Or were you able to finish the test
accurately for a whole minute?
Girls, do not worry if you fall under the ranges of below average to very poor,
women generally have weaker upper body strength and endurance compared to
men. This is because men have more muscle tissues in this area of their body
compared to us women.
But this fact does not mean that you cannot improve on this component of fitness.
You can still do so by, performing exercises that target this part of the body.
Do you still remember the best exercise to improve your muscular strength and
endurance? Can you still recall that specific type of exercise that targets your
muscles?
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If you answered resistance training, then you are correct. What are the two types
of resistance training? Can you still remember them?
Resistance exercise is a process in which you perform exercises that involve

progressive loads to stimulate your muscular developments.
Recall that, the best way to actually improve your muscular endurance & strength
components is by performing different resistance trainings (e.g. body weight
training & weight lifting) to inhibit muscular adaptations in the body.
In the next part of the module, there are basic exercises that you can use for you
to improve on your upper body’s muscular endurance & strength.
Upper Body Exercises for Muscular Endurance & Strength

Here are different exercises that can help improve your upper body strength and
endurance. They work best whether you are a guy or a girl because these are
basic exercises for your resistance exercise.
A lot of professional athletes still use these basic exercises in their training and
performance. They may look simple but with the right amount of load, this could
be very challenging. Try some of these different exercises that are focused on
different muscles of the upper body after the lesson.
The exercises are designed to target the following muscle groups of the upper
body, specifically the muscles of the shoulders, chest, and arms.
 Shoulder Exercises
The following exercises are resistance exercise designed to target your
shoulders.
Remember that an added weight is an added resistance to your body, but if

you don’t have such equipment, you can freely use your body weight to do the
activities. Contracting your muscles by learning and copying the movements,
is enough of an exercise for beginners like you.
The important thing is for you to just try them out and feel which muscles of
your shoulders are being activated through the different movements.
1. Shoulder Press
This is an exercise that targets all the muscle groups of your shoulders.
The upward and downward movements require the contraction of all your
shoulder muscles, together with the muscles of your arms and forearms.
Performing this simple activity, enhances the strength and endurance of
these muscle groups.
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To perform the shoulder press accurately, here are the following

instructions that you can use:
a. Get a set of dumbbells and place them at shoulder level, with your
palms facing front.
b. Take an inhale from the initial position.
c. As you slowly exhale, bring the weight all the way upwards while
maintaining a slight bend on your elbows.
d. Take an inhale again, and then return the weight to its initial position.
e. Perform the sequence for 2-3 sets of 15-20 repetitions.
Shoulder Press
Image Source:
http://www.fitsociety.nl/fitness-
oefeningen/dumbbell-shoulder-
press/
Initial Position Final Position Back to Initial Position
Recycled Dumbbells!
If you don’t have the necessary equipment to perform resistance exercise, you
can use empty plastic bottles instead (e.g. empty coke bottles, water bottles,
etc.). Clean and remove extra contents of these materials and fill it with water
afterwards. You’ll notice that it actually does the same concept of lifting a load
and the increase would be gradual and based on your capacity for work.
2. Lateral Raises
This second exercise also targets the muscles at the sides of your
shoulders.
a. The initial position is to place your arms at the sides of your body with
the dumbbell/weighted object placed in both hands. Take an inhale.
b. As you slowly exhale, bring both your arms to the sides with slightly
bent elbows.
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c. Go back to the original position, then perform the sequence for 2-3 sets
of 15-20 repetitions.
Lateral Raises
Image Source:
http://fastbuildbody.blogspot.com/
3. Front Raises
The last exercise for your shoulder muscles is known as, front raises. This
exercise particularly targets the muscles at the front of your shoulders.
a. The initial position is to place your arms in front of your body with the
dumbbell in your hands.
b. Take an inhale from the initial position.
c. As you slowly exhale, bring both your arms to the front with slightly
bent elbows
d. Go back to the original position, then perform the sequence for 2-3 sets
Front Raises
Image Source:
http://hiitacademy.com/hiit-
exercise-how-to-do-front-delt-
raises/
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No Cheating!
You need to make sure that you are always doing slow and controlled movements.
Throughout the shoulder exercises, AVOID hyperextending your elbow and
bouncing through the movements. These movements are cheat movements that are
not going to be beneficial for your shoulder muscles, instead, they may cause
injuries.
Each of these exercises are designed to target the three (3) muscles of the
shoulders which are the: anterior, medial, & posterior heads of the deltoids.
Image Source: Muscles of the shoulders - http://build-muscle-

101.com/shoulder-exercises/
Did you feel your shoulders at the front, back, and sides? If you did, then you
followed instructions correctly and eventually you can use this exercise with a
resistance or an added load to your body to inhibit more improvements with your
muscular endurance and strength.
During the activity, you were required to perform each of the different exercises
for 15-20 repetitions of 3 sets. This means that, you will do a total of 45-60
repetitions each exercise. This number of repetitions is enough resistance for your
body to develop its muscular endurance and strength components.
Continuously doing this for a certain period, while alternating cardiovascular

exercises, will give you improvements in your physique and your overall health,
fitness, and wellness.
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Progressively Increase the Load

Adaptations in muscles can only be seen if you know how to progressively add
loads/resistance to your work-out. If you started carrying a 5-lb. dumbbell, 2 weeks
later, you can already change the resistance by adding 3-5% additional weight.
 Tricep-Exercises
The next few exercises are designed to also target your upper body,
particularly, the muscles at the back of your arm known as, triceps
muscles/brachii.
Image Source: Triceps brachii -

http://www.johnthebodyman.com/back-
muscles/back-muscles/attachment/bodyman-
lattissimus-dorsi-with-tricep-rotators-with-
names-2/
These muscles are responsible for assisting in your different push and pull
motions. It is also responsible for counteracting the movements of your biceps
brachii --- the muscles at the front of the arms. Without the triceps muscles,
the elbow joint may over extend and cause you injury/ies.
Try copying the exercises and do the same number of sets & repetitions (2-3
sets X 15-20 repetitions) from the previous exercises you did.
1. Tricep Extensions
You can do this exercise with both arms simultaneously or you can
alternate one arm then the other.
In this exercise, the focus will be on the two-arm tricep extension. In doing
this activity, be conscious and feel the stretch at the back of your arms.
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a. On your seat, place a weight in your hands if something around you is

available for the extra load.
b. Bring this load upward by raising both your arms up towards the
ceiling.
c. As you take an inhale, bend your elbows with the weight going
towards your back.
d. As you slowly exhale, extend your arms upward with the weight still in
your hands.
e. Go back to the original position, then perform the sequence for 2-3
sets of 15-20 repetitions.
Tricep Extension
Image Source:
http://topknotmode.com/?page_id
=206
2. Bench Dips
This exercise not only targets your upper body but also parts of your
abdominals and your lower body.
a. The initial position is to find a bench stable enough to support your
weight.
b. Place your hands on the bench and bring your body off of the bench
towards the front, with your elbows positioned at a 90-degree angle.
c. The same with your push-ups, you simply bend your elbows and press
upward for the end position.
d. Go back to the original position, then perform the sequence for 2-3 sets
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Image Source:
Bench Dips (female) – http://www.blogbulletin.com/health/fitness-workout/the-7-minute-workout-
plan-to-stay-fit/
Bench Dips (male) - https://www.studyblue.com/notes/note/n/day-3-of-workout-of-phase-
1/deck/14449027
Did you feel the muscles at the back of your arms? Was it challenging to
perform this task?
Again, perform each exercise for 15 repetitions and do it for 3 consecutive sets.
Do not forget to rest in between the sets to provide your body the enough time
to recover.
 Other Exercises
In this section of the module are other exercises that target the muscles of
the upper body. Some of the included muscles are the muscles of the chest,
the arm, & forearm.
1. Bicep Curl
This exercise targets your bicep muscles that are located at the front of
your arms.
a. The initial position is to hold the dumbbells with both hands.
b. Place your arms at the sides of your body, with your elbows in contact
to your sides. Take an inhale from this position.
c. As you slowly exhale, bring the dumbbells towards your body while
bending your elbows.
d. Then, slowly bring down the weight back to its original place. Avoid
locking your elbows.
e. Perform the sequence for 2-3 sets of 15-20 repetitions.
Overused Exercise
Among all the exercises for the upper body, males tend to overdo the bicep curl.
This is because they associate muscle growth and improvements only within
this area, so much so that, they forget to develop its counteracting muscle ---
the triceps muscles.
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Image Source:
Bicep Curls - http://hiitacademy.com/hiit-exercise-how-to-do-bicep-
curls/
The next two exercises are focused in developing the overall muscular
endurance and strength of your body, particularly the muscles of your chest,
together with some muscles of your shoulders and arms.
The muscles called Pectoralis Major and Pectoralis Minor are big and small
muscle groups that are located in a successive layer on your chest.
Image Source:
Chest, shoulder, and arm muscles -
http://www.enkivillage.com/upper-body-
workout.html
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These muscles are the ones responsible in helping you push, pull, and carry
objects with ease. These muscles work together with your shoulder muscles
to help support you in almost all of your upper body movements.
If these muscles become weak or are left underdeveloped, you would have a
hard time using your upper body, especially in situations where this part of
your body’s strength and endurance is needed.
2. Chest Press
This second exercise may be done using a:
- chest press equipment
- a pair of dumbbells
Image Source:
Chest Press Exercise with exercise machine –
http://bodybuilding-wizard.com/machine-chest-
press/
The focus of this part of the lesson will be about the use of a pair of
dumbbells.
a. Find a flat bench where you can lie down and rest your back.
b. Upon getting into this position, bring your feet down to the floor with
your back fully extended.
c. Place the weight in your hands and bring it closed to your chest.
d. From this position, start to open your chest and bring the weight to
the side of your body in line with your shoulders.
Consistency is key!
Aside from your 100% commitment to a lifetime of health, fitness, & wellness,
being consistent in your everyday workout activities would be very beneficial
for you. Making sure that you allot the right amount of time to move your body
will definitely make you successful in your endeavor.
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Initial Position Downward Phase Upward Phase = 1 repetition

Image Source:
Chest Press Dumbbells - http://www.enkivillage.com/upper-body-workout.html
e. Avoid your elbows from dipping exaggeratedly towards the floor and
instead, keep maintaining a horizontal line with your shoulders
f. As you exhale, press the dumbbells upward towards each other. Then
return to your original position.
g. Perform the sequence for 2-3 sets of 15-20 repetitions.
Breathing is the secret!

When a load is heavy, what you can do is to focus on your exhale throughout the
movement or the lift. Holding your breath during weight training activities
increases your blood pressure, which can become very harmful for your body.
3. Bench Press
The Bench Press is a compound exercise included in the sport of Power
Lifting. It is also one of the many upper body exercises that almost all men
include in their routines at the gym.
a. The best way to perform a bench press is with the use of a barbell
placed on a rack.
b. Make sure to hold the barbell with both of your arms positioned at an
angle directly parallel to the barbell.
c. Take an inhale from the initial position; then, as you bend your
elbows, slowly lower the barbell towards the midline of your chest.
(Note: don’t let the barbell touch any part of your chest. Just make
sure your downward movement is controlled)
d. As you take an exhale, push the barbell upward back to its initial
position.
e. Do these sequence for 2-3 sets of 15-20 repetitions.
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Initial Position Downward Phase Upward Phase = 1 repetition

Image Source:
Bench Press – http://www.powerkegcrossfit.com/bench-press-3/
All these activities (i.e. bicep curls, chest press w/ machine, chest press w/ dumbbells,
& bench press) are sample exercises that you can do to improve your upper body’s
strength and endurance.
Again, like all the other exercises in this module, the ideal repetitions and sets for a
beginner like you is at 3 sets of 15-20 repetitions. This way you are challenging your
upper body muscles to adapt and develop.
Which exercise/s seemed interesting for you? Are you worried because you do not
have an equipment for these exercises?
If you currently don’t have these in your home, the most advisable thing that you can
do is to enroll in a gym and ask for assistance on how you can perform these activities
safely.
If you don’t have the means to do this, you can still perform the exercises using home-
made weight training equipment like simple water bottles filled with water; or you
can just use your bodyweight instead.
IV.B. Muscular Endurance & Strength - Crunch Test

The last fitness test which aims to determine your muscular endurance and
strength is known as the, Crunch Test.
The crunch-test is particularly designed to measure the endurance of your

abdominal muscles. This makes you relatively aware of how good your center of
gravity is and how well you can balance your body while at rest or while in
motion.
Since the body is made to move in numerous directions, our center of gravity
tends to also shift through these movements. If you have strong abdominal
muscles, you can easily maintain your body’s upright position at all times.
Materials for the Crunch Test

1. Stopwatch or timer – this will be used to time your test the same way that
you did in the previous fitness tests.
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2. A partner – who will be of great help in watching over the time of your test
and also in counting the number of repetitions you will do in the execution.
Crunch Test – Test Proper
Just the same with your push-up tests, you will perform the crunch test with as
many repetitions as you can in a full minute (1-minute).
These are the guidelines that you need to follow in order for your test results to
be more accurate:
Initial Phase:
Step 1: Simply lie on the floor with your legs bent at a 90-degree angle.
Step 2: Your feet must remain flat and in full contact with the floor.
Step 3: Place your hands on top of your legs with your palms facing down and
your fingertips are extended towards your knees.
Step 4: With your back flat on the floor, take an inhale.
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Step 5: As you slowly exhale, you need to slide both your hands on top of your
legs. Attempt to reach your knees while crunching your abdominals towards
the same direction.
Step 6: Don’t forget to count your repetitions in every upward phase. (Note:
the upward phase is when your hands have already touched your knees)
Step 7: Perform as many crunches as you can in a full-minute.

Step 8: Once you find that you are already tired and you cannot finish the full
minute, you can just stop and record your score immediately. If somewhere in
between the test you stopped, the test is finished, and whatever results you
have that is your score for the test.
Your test will be inaccurate if:

1. you crunched through the neck.
Use your abdominals to perform the bending motion of the test and not your
neck. This will be very strenuous for your neck muscles and it will be
generally painful for your whole body afterwards.
The Myth on Abdominal Crunches

Performing abdominal crunches will not help you lose your abdominal fats. In
exercise, if you want to lose fats on parts of your body, you have to lose
everything as a whole. Moving the body as one unit through different kinds of
exercise, is a more suitable approach to helping you lose your unwanted fats.
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2. you did not slide your hands towards your knees.

This is when you simply tapped and reached for your knees at a very fast
pace and you returned to your initial position.
3. your feet are moving off of the floor.

It must stay in its exact position the same way that you started the test. Also,
the distance of your feet must not separate during the execution of the test
and it must not also overextend or overly bend when you are trying to do
the crunches.
4. You stopped in between the test interval.

Just the same with your push-up test, the crunch test is designed to measure
your endurance, so this means that, you should be doing the tasks
continuously for a full minute. If you stopped somewhere along the way,
your test result will be inaccurate.
Crunch Test – Standards

The same with all the other fitness tests, you can check and compare your results
from the tables that indicate the standards of the crunch test.
The standards for males and females vary. This is because in this avenue of
fitness, performances of men and women vary on different occasions depending
on the type of sport or activity they are in.
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Let’s look at this example so you would better understand how to record your
test:
John is 21 years old and he tried to perform the crunch test to determine his
abdominals’ endurance. After the 1-minute mark he was able to get a score of
62 repetitions.
From the sample data provided, look at the crunch test standards for males
below:
Crunch Test Standards (Males):
Age
Rating < 35 36-44 >45
Excellent ≥60 ≥50 ≥40
Good 45 40 25
Marginal 30 25 15
Needs Work ≤15 ≤10 ≤5
Under which age group does John belong to? What is his current fitness zone
based from his performance?
Based from the results, John falls under the age group of < 35. Since he was able to
perform 62 repetitions, the table shows that John’s score for the crunch test falls
under the category of > 60 repetitions. From the data gathered, we can conclude
that John falls under the Excellent fitness zone.
Now, here are the crunch standards for women. Notice how the number of
repetitions that women perform in the standards are lesser than men. If you are a
female subject, this is the test result which you will base your fitness zone in.
Follow the same instructions that was mentioned in the example a while ago for
the recording of your performance in the fitness test data sheet.
Crunch Test Standards (Females):

Age
Rating < 35 36-44 >45
Excellent ≥50 ≥40 ≥30
Good 40 25 15
Marginal 25 15 10
Needs Work ≤10 ≤6 ≤4
How to Record Fitness Test Results

Knowing all these values, let us now take a look at how the result of the test
should be placed in the fitness tests-result sheet:
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a. On the results column write the number of repetitions you did for the test.
b. On the Fitness Zone column write the result of your test based from the
Crunch Test National Standards.

Name: ________________________________
Age:__________________________________
Date: _________________________________
Fitness Test
(unit of measure)
Height
Weight
Waist Measurement
Hip Measurement
Waist-Hip Ratio
Heart Rate before
exercise (bpm)
3-minute Step Test –
Heart Rate after test
(bpm)
Sit and Reach (cm)
Push-up Test (reps)
Crunch Test (reps) 62 reps Excellent
How did you do in the crunch test? Were you able to finish the full-minute? Did
you stop in between? Did you accurately follow the guidelines in performing the
test?
From the result that you got, were you in the average or normal zone? Or you’re
endurance is below the standards?
Again, the results for your crunch test determines your current abdominal
endurance and strength. Record your score on the fitness tests-data sheet the
same way as John did in this example.
Exercises for Abdominal Endurance & Strength

Just like all the other components of fitness, your abdominal endurance can be
improved. Almost always, the exercises or movements that you will do (whether
it is specific for your upper or lower body), will still target your abdominals.
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There are a lot of abdominal exercises that you can choose from and include in
your regular physical activity. But, you can also opt to isolate your abdominals by
doing some basic exercises.
The most basic, yet the most effective and easiest exercise that you can do is
known as, the Plank Pose.
This pose aims to stabilize your core and strengthen the muscles
surrounding it. Here are the general instructions on how you can successfully
perform a plank pose:
a. The initial position of this is you lie flat on the floor facing the ground then you
slowly lift your body in one line and concentrate your strength in your
abdominals.
You must make sure to:

b. maintain this horizontal line intact and not sink your hips and your belly
during the pose.
c. removing the weight of your body from your arms and legs and place it on
your abdominals instead. You can do this successfully by sucking your tummy
in towards your spine.
Maintain a horizontal line Suck your stomach in towards your spine
Plank Pose Variations

Changing the position of one or more parts of your body during a plank pose,
effectively enhances the work exerted by your core muscles.
Your body acts out as a form of a lever every time you perform an activity;
therefore, changing the position or the focus of a lever would ultimately give you
challenge and improvements in your physical performance.
Here are some variations of the plank pose that you can also try and incorporate
in your physical activity:
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a. Elbow/Forearm Planks
This is the most basic plank pose that was presented in the latter part of this
module.
b. Straight Arm Planks

This plank pose variation is where you extend your elbow and increase the
lever of your body, mimicking the initial position of a push-up.
c. Side Planks
Another variation of your basic plank is known as, the side planks. This time
the pose involves you to be in sideward position.
If you will start at the right side of your body – Your right foot should be
just under your left foot and they should be stacked together properly.
If you will start at the left side of your body – Your left foot should be
under your right foot and both your feet must also be stacked together.
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Image Source:
Side Planks - http://www.watermaniaclinic.com/exercise-of-
the-month/side-planks
d. Closed feet planks

The last variation of the basic plank pose is known as, the closed feet
planks. This is the most challenging exercise out of all the plank variations
shown in this module,
The position of your feet can directly change your center of gravity. The
smaller the distance of your feet, the lesser area is available for your center
of gravity.
This in turn, makes your abdominal area and other surrounding muscles to
work extra and help you improve more in your abdominal endurance and
strength.
Closed Feet Forearm Plank Closed Feet Straight Arm Plank
Physical Fitness Test Results

How did you do with all your tests? Where most of your results in the average range? Or it’s
falling behind in most of the standards?
Did you find out if you are strong in one component or in several? Did you also find out
where you are weak at and where you can possibly improve on?
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From the observations that you have, write a general description about the following
questions at the bottom part of your fitness tests-result sheet, just like this example:
For question 1: What are the fitness test/s where your fitness zones are excellent, good, or
above average?
For question 2: What are the fitness test/s where your fitness zones are below average or
poor?
For question 3: What is your fitness goal? Suggest Activities that you can do to work on
these goals.
Those are the different fitness tests for your health-related fitness components. If you’re
still wondering why you need to perform these tests, again, here are three reasons why:
 Determining your fitness level puts you on the map on achieving your fitness
goals. It sets the basis for where you are good at and where you can possibly
improve on in your health and fitness.
 It helps you become aware of your current fitness level; how your physical body
can withstand loads that are placed upon it in specific occasions.
 The physical fitness tests, lets you know if you are at risk for any health-related
diseases.
Practice Makes Perfect!

Did you know that when you do an activity over and over again, your brain
memorizes your movement patterns? This means that, with a lot of practice, your
movements become automatic. Your brain, just like any part of your body, adapts
and sends signals to your body allowing you to quickly act and react to any stimuli
presented to you.
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Glossary
3-Minute Step Test – a test used to measure a person’s CV Endurance and the heart’s ability
to exert effort and recover during and after a physical activity.
Beats per minute (bpm) – unit of measure used to indicate how many times the heart beats
within a full-minute.
Bench Dips – a type of exercise that targets the tricep muscles with the assist of a low
bench.
Bench Press – an exercise included in the sport of Power Lifting; targets the muscles of the
chest.
Bicep Curls – a type of exercise that targets the bicep muscles located at the front part of
the arms.
Biceps Brachii – muscles located at the front part of the arms; allows the flexion of the
elbow joint and the forearms.
Body Mass Index (BMI) – a measurement of your body fat based on your height and current
weight; used to determine a person’s level of weight from, underweight to extreme obesity;
unit of measure is kg./m2.
Chest Press – a type of exercise that targets the muscles of the chest (i.e. pectoralis minor
and major); can be done with the use of a chest press machine, or dumbbells.
Closed Feet Plank – a plank pose variation where a person decreases the space for the
center of gravity of the body.
Compound Exercise – a type of exercise that targets several muscle groups within the body
within a single repetition.
Crunch Test – fitness test designed to measure a person’s abdominal endurance and
strength.
Deltoid muscles – muscles of the shoulders; composed of the anterior, medial, and posterior
fibers/parts.
Duration – time it takes to perform a particular movement or exercise (ex. 30-seconds of

plank exercise).
Fitness Test Data Sheet – a tabulated copy of the fitness test results for each component of
fitness.
Forearm Plank Pose – an exercise that targets the muscles of the abdominals; also
considered as a compound exercise; most basic plank pose.
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Front Raise – a type of shoulder exercise that targets the anterior deltoid, and partially the
posterior deltoid.
Genes – short for genetic information and is found imbedded within the DNA; where
hereditary traits come from.
Hamstring – group of muscles located at the back of the thighs; necessary to counteract the
movement of the quadriceps to prevent the body from falling over/forward.
Heart Rate AFTER Exercise – refers to person’s measurement of his/her pulse rate’s ability
to recover after an exercise bout; uses beats per minute (bpm) as its unit of measure.
Heart Rate BEFORE Exercise – refers to a person’s measurement of his/her pulse rate
before an exercise; uses beats per minute (bpm) as its unit of measure.
Height – the total measurement of the length of the body from the head down to the feet;
measured in feet (ft.) and inches (in.), or in centimeters (cm.).
Heredity – the process of transferring distinct traits from a parent cell to its offspring/s.
Isolation – a movement that only involves a specific part of the body. (e.g. performing a
bicep curl)
Kilograms – unit of measure used to determine a person’s weight; conversion is equivalent

to 1 kg. = 2.2 lb. of body weight.
Lateral Raise – a type of shoulder exercise that targets the medial deltoid, and partially the
posterior deltoid.
Epiphyseal Growth Plate – the site at which bones produce tissues to allow the body to
grow; closes at ages 13-15 for girls and ages 15-17 for boys.
Normal Heart Rate – rate at which the heart ideally beats within a minute to help the body
maintain and regulate its several processes; normal range is at 60 to 100 beats/minute
(bpm).
Pectoralis Major – big muscle group located on top of the chest area responsible for several
upper body movements.
Pectoralis Minor – small muscle group located underneath the pectoralis major; these
muscles work hand-in-hand with the other supporting muscles of the arms and chest.
Physical Fitness Tests – activities used to determine your current fitness level.
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Plank Pose – an abdominal exercise that targets all the muscle groups of the body.
Pound/s (lb./lbs.)– unit of measure used to determine a person’s weight; conversion is

equivalent to 2.2 lbs. = 1 kg. of body weight.
Push-up Test – fitness test designed to measure a person’s upper body strength and
endurance.
Quadriceps – group of muscles located at the front of the thighs; necessary to allow the
lower limb to move and propel the body forward.
Range of Motion – ability of bones, muscles, and joints to move at certain degrees or angles.
Repetition – number of times a particular movement is done or executed (ex. 2-3 repetitions
of forward bends).
Sedentary – refers to a lifestyle that lacks general physical activity and fitness.
Shoulder Press – a type of exercise that targets the different shoulder muscles collectively
known as deltoids, consisting of the anterior, medial, and posterior muscle fibers.
Side Planks –a plank pose variation where a person is in a sideward position.
Sit and Reach Test – a test that measures a person’s trunk, hip, and leg flexibility; uses the
centimeter unit of measure.
Straight Arm Plank Pose – a plank pose variation with the arms fully extended, increasing
the intensity of the exercise and the lever of the body.
Tricep Extension – a type of exercise that targets the tricep muscles located at the back of
the arms.
Tricep muscles – muscles located at the back of the arms; counteracts the movement of
biceps brachii and prevents the hypertension of the arm.
Unit of Measure – also known as International System of Units (SI); it is a set of

measurements used to determine the length or linear size of objects (e.g. m, km, cm, etc.)
Waist-Hip Ratio – designed to measure the ratio of the circumference of your hip and your
waist in relation to the accepted ideal national standards for health-related risks and
conditions.
Walking – a low impact activity that promotes the prevention of CV-related diseases; a
physical activity appropriate for all age levels.
Weighing Scale – equipment used to measure a person’s body weight; uses kilograms or
pounds as a unit of measure.
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Weight – the total measurement of how heavy or light a person is in relation to the pull of
gravity; measured in pounds (lbs.) or kilograms (kgs.).
Yoga – an Indian word for “union.” A combination of breathing exercises, physical postures,
and meditation that has been practiced for more than 5,000 years. (ACE Manual, 2010)
References and Supplementary Materials

Books and Journals
 Bryant, C.X., Ph.D., FACSM, & Green, D.J. (2010). ACE personal trainer manual: The
ultimate resource for fitness professionals (4th ed.). San Diego, CA: American Council on
Exercise.
 Corbin, C.B., Lindsey, R., Welk, G.J., Corbin, W.R. (2002). Concepts of fitness and
wellness: A comprehensive lifestyle approach (4th ed.). New York: McGraw-Hill
Companies, Inc.
 Fahey, T.D., Insel, P.M., & Roth, W.T. (2007). Fit & well: Core concepts and labs in
physical fitness and wellness (7th ed.). New York: McGraw-Hill Companies, Inc.
 Fahey, T.D., Insel, P.M., Roth, W.T. (2011). Fit & well: Core concepts and labs in physical
fitness and wellness (9th ed.). New York: McGraw-Hill Companies, Inc.
 Hoeger, W.W.K., & Hoeger, S. (2000). Lifetime physical fitness & wellness. Englewood,
Colorado: Morton Publishing Company
Online Supplementary Reading Materials
 Pate R., Oria M., & Pillsbury L. Fitness Measures and Health Outcomes in Youth. (Dec.
10, 2012). RETRIEVED from https://www.ncbi.nlm.nih.gov/books/NBK241311/ on
August 8, 2017.
 No Author. Growth Plate Injuries. (n.d.). RETRIEVED from
http://kidshealth.org/en/parents/growth-plate-injuries.html#kha_11 on August 8,
2017.
 Murtagh E., PhD, Murphy M., PhD, & Boone-Heinonen J., PhD. Walking – the first steps
in cardiovascular disease prevention. (September, 2010). RETRIEVED from
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3098122/ on August 8, 2017.
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