Form 3

Activity 3
INDIVIDUAL SCORE CARD(POST TEST)
Name: Angelie P. Gonzaga Gender: Female Age: 19 years old
Height: _1.53__ m Body Weight: __53____ kg BMI: __22.6____ MHR: ___201_____
Resting Pulse Rate (RPR): ___66______ bpm (Before Step Test)
Exercise Pulse Rate (EPR): ___112______ bpm (After Step Test)
Recovery Pulse Rate: ___85_____ bpm (After 3 min)
Target Heart Rate:
Low Intensity 60 -70 % ___________ to ____________ bpm
Moderate Intensity 70 - 80% ___________ to ____________ bpm
High Intensity 80-90% ___________ to ____________ bpm
Very High Intensity 90-100% ___________ to ____________ bpm
___________________________________________________________________________________
RESULTS OF THE TESTS
Station Tests Component POST TEST
Score Remarks Tester Date
1 Stork Stand Static Balance 27 seconds Average Cherry Bie 12/14/20
T. Gonzaga
2 Planking Muscular Endurance 135 seconds Good Cherry Bie 12/14/20
T. Gonzaga
3 Zipper Test Flexibility Right- 8cm -Very Good Hannah 12/14/20
Left- 3cm -Average Mae S. Zafra
4 Bench Dips Muscular Strength 40 repetitions Good Cherry Bie 12/14/20
T. Gonzaga
5 Quadrant Jump Agility 33 repetitions Average Cherry Bie 12/14/20
T. Gonzaga
6 Standing Long Jump Power 175 cm Average Cherry Bie 12/14/20
T. Gonzaga
7 Paper Juggling Coordination 40 repetitions Average Hannah 12/14/20
Mae S. Zafra
8 Nelson Drop Test Reaction Time 8 cm Good Hannah 12/14/20
Mae S. Zafra
 December 14,2020
This picture was taken when I was doing
the Nelson Drop Test. I already did this
during the Pre-Test but unfortunately the
result was not good. I feel confident
when I was doing the post test since I
know I made an improvement to my
result and I did not fail. My focus
improved as well as reaction time.
December 14,2020
It was really hard for me to do the paper
juggling within 30 seconds and get higher
results. During the pre-test my score was
only 35 repetitions but today my result is
40 reps. The sweat and unlimited trial is
worth it since I made an improvement,
my result increases by 5 reps and it is a
great achievement for me.
I am not confident about my thighs and legs since for me
it is very large and I want to reduce that. Squatting helps
me shape my legs for the whole month although I
struggled for the first week but as I get used to it, I did
increase my repetitions. This is my last day of exercising
and I can see changes in my physical appearance
specifically in my legs. My weight also decreases by 2
kilograms which is an achievement for me.

This was also taken during my last day of exercise but I

will make sure, I will still do it even though the activity is
done. Bench dips also help me enhance my legs since
that is the place, I am not confident. Every time I do this
exercise, I will push myself to its limits to achieve great
changes and improvements. I can feel the burn in my
legs but I would always think “No pain, no gain”. If you
really wish to achieve improvements you need to have
a strong motivation to keep you going.