Physical Fitness Tests:

Name: Joseph, Venise Moises C. Date: 1/6/2021

Age: 18 Sex: Male
Resting Heart Rate (1 min): 74

Part 1: Health Related Fitness

A. BODY COMPOSITION: Body Mass Index (BMI)

Height(m) Weight(kg) BMI Classification

1.767 65 20.168 Normal Weight

B. CARDIOVASCULAR FITNESS: 3Minutes Step Test

Heart rate per Minute

Before the activity (Resting Heart Rate, 1 min): After the activity
74 96

Ratings: Average

C. MUSCULAR STRENGTH AND ENDURANCE

Standard Push-Ups (1 minute) Basic Plank (Until failure)

36 1 minutes and 45.68 secs

Ratings: Average

D. FLEXIBILITY

Zipper Test Sit and Reach

Overlap/Gap (cm.) (Yes/No) Score (cm.)
Right Left 1 try 2 try 3rd try Average
st nd

If yes, (+) +8 + 7 85 cm 92 cm 83 cm 86.66 cm

If no, (-)

Classification: Good Fitness Zone

Part II. Skills-Related Fitness Test
A. Coordination: Alternate-Hand Wall-Toss Test

Score (number of cycles): 37

Rating: Excellent

B. Agility: Hexagon Agility Test

Clockwise: Time Counterclockwise Time Average Time

35.94 secs 28.29 secs 64.23

Rating: Poor

C. Speed: 40meter sprint (if applicable)

Trial 1 Trial 2 Trial 3

Time:
8.42 secs 9.14 secs 10.55 secs

Average: 9.32 secs

Ratings: Poor

D. Power: Standing Long Jump

Distance (cm)
210 230 230

Average: 223.33
Rating: Average

E. Balance: Stork Balance Stand Test

Right Foot: Time Left Foot: Time

33.95 secs 32.58 secs

Average: 33.265
Rating: Average
 F. Reaction Time: Reaction Time Ruler Test

1st Trial 2nd Trial 3rd Trial Average Score

13.56 cm 11 cm 5 cm 9.85 cm

Ratings: Above Average

Interpretation
As I do the physical fitness test, I enjoyed doing it, although I had difficulties in other
tests. There are some tests that I find it easy such as the muscular strength and endurance, and
the body composition, where I will find my Body Mass Index (BMI). For the activities such
as the sit and reach, hexagon test, I face difficulty in stretching for the sit and reach, and for
hexagon, I find it too difficult since it will require a power and force for me to jump per side.
The remaining tests such as the standing long jump, alternate hand wall toss, and
cardiovascular test, I find is as an average physical activity test. For 40m sprint, alternate
hand wall toss, and stork balance stand test, I find it manageable activity for me. All
throughout the activity, it helps me to improve my physical activity.
Reflection
As I perform our Physical Fitness Test, I experience difficulties and tiredness since
the physical fitness test requires a lot of energy. But I do find it enjoyable and fun, it reminds
myself to be healthy and have an exercise every morning. I can improve the results of my test
by having a regular exercise, and by having a balance diet for me to improve and utilize my
physical fitness test. One of the tests that I need to give attention is the Stork Balance Stand
Test, while I perform that test, I can not immediately balance my body, but I do manage when
I started doing it. Moreover, I could still improve this by continuing it to practice and make it
as part of my exercise routine. This kind of physical fitness test will help myself to maintain a
healthy life, and with a balanced diet.
After conducting and performing the physical fitness test, I must say that I will
continue in tracking my physical activity? Why? This will help me to track on what physical
activities should I improve and give more attention. This will also allow myself to discover
new types and kinds of physical activity. My plan for tracking my physical activity, I will
track every physical activity that I am going to conduct, with the use of cell phone. I will
track the time, the reps, and the types of physical fitness activity that I am going to conduct.
One of my plans on tracking my physical activities is through a mobile app, I will install a
tracker or an app that would help me in tracking. With this, I will enable to see on what the
things are than needed to be improve.
As a student, I must say that we should be aware in our current health. I believe in a
saying of “health is wealth”, and we should take care health since it is one of our wealth, and
without it, we may not be able to breathe, to do physical activities. We can take care of our
health by having an enough hour of sleep, and having an exercise in morning, and having a
healthy balanced diet. Being aware in our current health is significant. Nowadays, we are
facing a pandemic, and it is a serious health issue. Despite of the pandemic, we can take care
in our current health by eating healthy foods, having a multivitamin, so that it will help to
improve our immunity.