Module 5

Physical Fitness and Self-Testing

Physical Fitness
Refers to the state of one’s physical health. A physically Fit person can perform his
daily activities very efficiently without getting easily tired.

Is as state of health and well-being and more specifically, the ability to perform
aspect of sports, exercise, occupation and daily activities. Physical fitness is generally
achieved through proper nutrition. (Tremblay, Colley, Saunders, Healy & Owen 2010)

The ability to function efficiently and effectively without injury, to enjoy leisure, to
be healthy, to resist disease, and to cope with emergency situations.

Three concepts comprise physical fitness:

Specific fitness (a task - oriented definition which is based on the ability to
perform specific aspects of recreation or occupations)
General fitness (a state of health and wellbeing)
Emergency preparation (the physical capability to avoid, adapt and overcome
emergency situations).

Fitness – generally defined as the ability of a person to live a happy, well-balanced life.
It embraces the physical, intellectual, social, and spiritual aspects of a person's life. It
also a condition in which an individual has sufficient energy to avoid fatigue and enjoy
life.

Physically Fit
If you are physically fit, you are free from illness, and able to function efficiently
and effectively, to enjoy leisure and to cope with emergencies. Physical fitness is
defined as "a set of attributes that people have or achieve that relates to the ability to
perform physical activity."

Values of Physical Fitness

 Maintain physical fitness;
 Improve organic function;
 Minimize stress response;
 Delay the aging process;
 Increase muscle strength and endurance
 Experience joy of participation in any recreation or sports activity;
 Feel good about the body and feel younger as a human being;
 Prevent lower back pain
  Maintain proper body weight
 Prevent heart ailment

2 MAJOR ASPECTS OF PHYSICAL FITNESS

A. Health Related Fitness– is function of the body’s adaption to exercise. It could

be developed and maintained through a regular and proper exercise program.

The health related components of physical fitness were of great importance

because they make an individual fit, functional and productive for everyday
living. The motor related components made an individual successful in athletics
or motor developed activities.

5 Basic Component of Health Related Fitness

1. Cardiovascular fitness - Heart and lung endurance or cardiovascular

endurance is the ability to exercise the entire body for long periods of time. It
requires a strong heart, healthy lungs, and clear blood vessels to supply the body
with oxygen.
Sample Activity:
Running, swimming and aerobic dance.

2. Muscular strength - is the amount of force you can put forth with your muscles.
It is often measured by how much weight you can lift. People with strength have
fewer problems with backaches and can carry out their daily tasks efficiently.
Sample Activity:
Push-up
Curl-up
Flex arm half

3. Muscular Endurance - is the ability to use the muscles, which are attached
to the bones, many times without getting tired. People with good muscular
endurance are likely to have better posture, have fewer back problems, and be
better able to resist fatigue than people who lack muscular endurance.

Sample Activity:
Long distance Run
3 minutes step test
Bicep Curls

4. Flexibility - is the ability to use your joints fully. You are flexible when the
muscles are long enough and the joints are free enough to allow movement.
People with good flexibility have fewer sore and injured muscles. Stretching
before and after activities will help to improve flexibility.
Sample Activity:
Human rocker
 Supine lying leg lift
Side lying
Knee hug rock

5. Body Composition – refer to the preposition of lean body mass to fat body
mass. The percentage of body weight that is fat compared to other body tissue,
such as bone and muscle. People who have a high percentage of fat are more
likely to be ill and have a higher death rate than lean people. Exercise, and
eating the right foods in the proper amounts can improve body composition.

B. Performance Related/Skill Related Fitness – Skill related fitness includes

training to improve speed, agility, balance, coordination, power, and reaction
time. It refers to the quality of one’s movement skills. Skill or performance
related fitness involved skills that will enhance one’s performance in athletic or
sport events.
1. Agility- the ability to change the position of your body quickly and to control
body movements
Sample Activity:
Hexagon
Shuttle run
Zigzag run

2. Balance - is the ability to keep an upright posture while either standing

still or moving? Good balance in essential in many activities like skating,
surfing, skiing, and gymnastics.
2 types of Balance
Static balance- is the ability to maintain ones equilibrium while the body is in
motion.
Sample Activity:
Bicycling
Foam balance beam
Using balance board
Dynamic Balance- is the ability to maintain ones equilibrium while the body
is motion.
Sample Activity:
Standing Balance
Flamingo Stand
Lateral Standing Position

3. Coordination – involve the ability to link various moment using your senses
together with your body parts. Is the integration of an eye, hand, and foot
movements? This component is necessary for success in such sports as
baseball, softball, tennis, golf, and basketball.
Sample Activity:
Paper juggling
 Hurdles

4. Power – Is the ability to release maximum force use strength quickly.

Is the ability to perform with strength at a rapid pace? Strength and speed
are both involved in power. Football players, swimmers, shot-putters,
discus throwers, and high jumpers are examples of athletes who typically
have a high degree of power.
Sample Activity:
Standing long jump
Chest pass
5. Speed – Refer to the ability to perform movements covering a
distance in a short period of time. Speed is a very important factor in many
sports and activities. Short runs are used to evaluate speed.
Sample Activity:
40 meter sprint
100 meter run
Swimming

6. ReactionTime - is the amount of time it takes to start a movement

once your senses signal the need to move. People with good reaction
time can usually start quickly in track and swimming or react quickly in
ping pong or karate.

The six skill-related components of fitness contribute to your ability to

successfully participate in sports and activities. Those that have a high level of skill-
related fitness are more likely to be physically active than those who have the lower
levels of skill. To improve levels of fitness one must first know their level of fitness
and set goals and work toward improving both their health and skill related fitness
components. Quote: "If it is to be it us up to me." Essential Understanding: If you
are going to bring about change in the way you look and feel it is up to you. No one
else can choose the right foods or exercise your body for you!
3 Type of Body Physique

Ectomorph – body type is

characterized as lean and small body
build with greater surface area to mass
ratio.
Mesomorph – body type mass has a
relative predominance of muscle. The
bones are usually large and heavy with
massive limbs.
Endomorphic – body types are
characterized by a relative
 predominance of soft roundness and

large digestive viscera.

Body Mass Index (BMI)

A high BMI can be an indicator of high body fatness. BMI can be used to screen
for weight categories that may lead to health problems but it is not diagnostic of the
body fatness or health of an individual. Used to broadly categorize a person
as underweight, normal weight, overweight, or obese based on tissue mass (muscle,
fat, and bone) and height. That categorization is the subject of some debate about
where on the BMI scale the dividing lines between categories should be placed.

What is your pulse?

Your pulse is your heart rate, or the number of times your heart beats in one
minute. Pulse rates vary from person to person. Your pulse is lower when you are at
rest and increases when you exercise (more oxygen-rich blood is needed by the body
when you exercise.) Knowing how to take your pulse can help you evaluate your
exercise program.
How to take your pulse
1. Place the tips of your index, second and third
fingers on the palm side of your other wrist below the
base of the thumb. Or place the tips of your index and
second fingers on your lower neck on either side of
your windpipe.
2. Press lightly with your fingers until you feel the
blood pulsing beneath your fingers. You may need to
move your fingers around slightly up or down until you
feel the pulsing.
3. Use a watch with a second hand, or look at a clock
with a second hand.
 4. Count the beats you feel for 10 seconds. Multiply this number by six to get
your heart rate (pulse) per minute.

Count your pulse: ____ beats in 10 seconds x 6 = _____ beats/minute

What is a normal pulse?

Normal heart rates at rest:
• Children (ages 6 - 15) 70 – 100 beats per minute
• Adults (age 18 and over) 60 – 100 beats per minute what’s a normal resting heart
rate?
 A normal resting heart rate for adults ranges from 60 to 100 beats per minute.
 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 per minute.
 To measure your heart rate, simply check your pulse. Place your index and third
fingers on your neck to the side of your windpipe. To check your pulse at your wrist,
place two fingers between the bone and the tendon over your radial artery — which is
located on the thumb side of your wrist.
 When you feel your pulse, count the number of beats in 15 seconds. Multiply this
number by four to calculate your beats per minute.
 Keep in mind that many factors can influence heart rate, including:
• Age
• Fitness and activity levels
• Being a smoker
• Having cardiovascular disease, high cholesterol or diabetes
• Air temperature
• Body position (standing up or lying down, for example)
• Emotions
• Body size
• Medications

Note: Although there's a wide range of normal, an unusually high or low heart rate may
indicate an underlying problem. Consult your doctor if your resting heart rate is
consistently above 100 beats a minute (tachycardia) or if you're not a trained athlete
and your resting heart rate is below 60 beats a minute (bradycardia) — especially if
you have other signs or symptoms, such as fainting, dizziness or shortness of breath.

The following is a table of normal resting heart rates at different ages according to the
NIH:

Age Normal heart rate (bpm)

Up to 1 month 70 to 190
From 1 to 11
months 71 to 190
 From 1 to 2 years 72 to 190
From 3 to 4 years 73 to 190
From 5 to 6 years 74 to 190
From 7 to 9 years 75 to 190
Over 10 years 76 to 190

Testing Heart Rate

When training for fitness, it is important not to put too much strain on the heart.
However, an individual needs the heart rate to increase while exercising to provide
more oxygen and energy for the rest of the body.
While the heart rate increases as a result of physical activity, an overall decrease
in target heart rate is possible over time. This means that the heart is working less to get
the necessary nutrients and oxygen to different parts of the body, making it more
efficient.
The American Heart Association (AHA) states that the maximum heart rate during
exercise should be roughly equal to 220 bpm minus the age of the person.
As the body of each individual will react to exercise differently, the target heart rate
is presented as a range known as the target heart rate zone.
The following table shows the appropriate target heart rate zone for a range of
ages. A person's heart rate should fall within this range when exercising at 50 to 80
percent intensity, also known as exertion.

Recovery Heart Rate

Your heart rate recovery zone indicates how exercise affects your heart. Whether
you are an exercise newbie or a seasoned athlete, it is helpful to know how long it takes
your heart to recover from exercise and return to its resting rhythm. You can check it
yourself by recording your heart rate while at rest and after exercise.

Calculating Your Recovery Heart Rate

First, take your pulse while you're relaxed. On
average, the resting heart rate is between 60 and 100
beats per minute. Exercise to reach your target heart
rate, which is 60 to 80 percent of 220 minus your age.
Once your heart rate is within the target range, stop
exercising and measure your heart rate immediately.
Rest for two minutes and take your pulse again. The
difference between the two numbers indicates your
recovery rate zone. A difference of 66, for example, is a
healthier recovery rate than 22. Basically, the faster
your heart can return to its resting rate after exercise,
the better shape you are in. Your biological age might
even be lower than your chronological age.
HOW TO START YOUR FITNESS PROGRAM
1. Assess your fitness level
You probably have some idea of how fit you are.
But assessing and recording baseline fitness scores
can give you benchmarks against which to measure
your progress. To assess your aerobic and muscular
fitness, flexibility and body composition, consider
recording:
 Your pulse rate before and after you walk 1 mile (1.6 kilometers)
 How long it takes to walk 1 mile (1.6 kilometers)
 How many pushups you can do at a time
 How far you can reach forward while seated on the floor with your legs in front
of you.
 Your waist circumference as measured around your bare abdomen just above
your hipbone.
 Your body mass index.

2. Design your fitness program

It's easy to say that you'll exercise every day. But you'll need a plan. As you design your
fitness program, keep these points in mind:
• Consider your fitness goals. Are you starting a fitness program to help lose weight?
Or do you have another motivation, such as preparing for a marathon? Having clear
goals can help you gauge your progress.
• Create a balanced routine. Most adults should aim for at least 150 minutes of
moderate-intensity aerobic activity — or 75 minutes of vigorous aerobic activity — a
week. Adults also need two or more days of strength training a week.
• Go at your own pace. If you're just beginning to exercise, start cautiously and
progress slowly. If you have an injury or a medical condition, consult your doctor or a
physical therapist for help designing a fitness program that gradually improves your
range of motion, strength and endurance.
• Build activity into your daily routine. Finding time to exercise can be a challenge. To
make it easier, schedule time to exercise as you would any other appointment. Plan
to watch your favorite show while walking on the treadmill, or read while riding a
stationary bike.
• Plan to include different activities. Different activities (cross-training) can keep
exercise boredom at bay. Cross-training also reduces your chances of injuring or
overusing one specific muscle or joint. Plan to alternate among activities that
emphasize different parts of your body, such as walking, swimming and strength
training.
• Allow time for recovery. Many people start exercising with frenzied zeal — working
out too long or too intensely — and give up when their muscles and joints become
sore or injured. Plan time between sessions for your body to rest and recover.
• Put it on paper. A written plan may encourage you to stay on track.
3. Assemble your equipment
You'll probably start with athletic shoes. Be sure to pick shoes designed for the
activity you have in mind.
If you're planning to invest in exercise equipment, choose something that's
practical, enjoyable and easy to use. You may want to try out certain types of equipment
at a fitness center before investing in your own equipment.

4. Get started
Now you're ready for action. As you begin your fitness program, keep these tips in mind:
Start slowly and build up gradually. Give yourself plenty of time to warm up and
cool down with easy walking or gentle stretching. Then speed up to a pace you can
continue for five to 10 minutes without getting overly tired. As your stamina improves,
gradually increase the amount of time you exercise. Work your way up to 30 to 60
minutes of exercise most days of the week.

5. Monitor your progress

Retake your personal fitness assessment six weeks after you start your program
and then again every three to six months. You may notice that you need to increase the
amount of time you exercise in order to continue improving. Or you may be pleasantly
surprised to find that you're exercising just the right amount to meet your fitness goals. If
you lose motivation, set new goals or try a new activity. Exercising with a friend or
taking a class at a fitness center may help, too.
Starting an exercise program is an important decision. But it doesn't have to be an
overwhelming one. By planning carefully and pacing yourself, you can establish a
healthy habit that lasts a lifetime.

Module 6
Physical Fitness Activities

Physical activity can be defined as any movement of the body that requires energy
expenditure. This includes any motion you do through the day excluding sitting still or
lying down.

Performing physical activity on a regular basis will help to improve overall health and
fitness, as well as decrease the risk for many chronic diseases (Center for Disease
Control, 2010).
Physical activity includes exercise as well as other activities which involve bodily
movement and are done as part of playing, working, active transportation, house chores
and recreational activities.

The following Physical Fitness activity is help to improve your health, endurance,
muscle and strength with the management of disease, fatigue, and stress and reduced
sedentary behavior.

B u t t B r i d g e Te s t
The basic bridge isolates and strengthens your gluteus (butt) muscles and hamstrings
(back of the thigh). When done correctly, the move can also enhance core stability by
targeting your abdominal muscles and the muscles of lower back and hip.

Purpose
The Glute Bridge is one of the most effective exercises to tone the glutes and the
hamstrings. This lower body workout isolates and strengthens the glutes, hamstrings,
the core stability muscles, the hip muscles, the lower back muscles, and strengthens
the stabilization of the spinal cord. If you learn how to do a glute bridge, this move will
give your glutes more definition, which in turn leaves you with a much more toned and
firm backside.

Procedure
1. Lie face up on the floor, with your knees bent and feet flat on the ground. Keep
your arms at your side with your palms down.
2. Lift your hips off the ground until your knees, hips and shoulders form a straight line.
Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your
back during the exercise.
3. Hold your bridged position for a couple of seconds before easing back down.

Note: Make sure you’re not pushing from your heels – the power comes from the
hips and nowhere else. Aim for two sets of ten bridges, two to three times a
week, either as part of a wider bodyweight workout or on their own, if all you
really care about is your derrière.

Equipment
A stop watch or timer that can measure one full minute and Matt
Result
You should feel the burn in your glutes and your hamstrings if you’re doing it correctly.
The bridge is also great for improving hip mobility and strengthening your lower back,
two things that any desk-bound worker can really benefit from.
Scoring
Here are the age-adjusted standards based on guidelines published by the American
College of Sports Medicine (ACSM):

Ratings for Women, Based on Age Ratings for Men, Based on Age
< 35 35-44 > 45 < 35 35-44 > 45
Rating Rating
years years years years years years
Excellent 50 40 30 Excellent 60 50 40
Good 40 25 15 Good 45 40 25
Marginal 25 15 10 Marginal 30 25 15
Needs Needs
10 6 4 15 10 5
Work Work
C l a p p i n g C r u n c h e s Te s t q
The abdominal curl (or crunch) test is used to measure the strength/endurance of a
client’s abdominal muscles.

Purpose
Technically referred to as the "partial curl-up" test, measures abdominal strength and
endurance, a combination that more truly reflects your fitness level than strength tests
alone. This test is a better choice over the standard sit-ups because crunches are safer
for the lower back and target the abs better. A timed crunch test can also be done
anywhere.

Procedure
1. Lie down on your back with your knees bent, feet flat on the floor and your heels
about 18 inches away from your behind.
2. Place your arms at your sides, palms down, fingertips next to your hips.
3. Place a ruler next to your fingertips in this position and measure 6 inches farther.
4. You can put a piece of paper, the ruler itself, or a piece of tape at that 6-inch marker.
5. Clap your hands between your left/right legs throughout the test.
6. Just like abdominal crunches, engage the abs to lift your head, neck, and shoulder
blades off the floor, but allow your fingertips to slide toward the 6-inch marker.
7. Return to the starting position to complete one rep.
8. Repeat this as many times as you can in 60 seconds, counting only the number of
repetitions that your fingertips successfully reach the 6-inch marker.
10. You may rest in the starting position (relaxed), but the clock continues to run.
 Equipment
A stop watch or timer that can measure one full minute; a ruler; a friend to help keep
count and time you (optional).

Result
Do as many crunches as you can in one minute.
Strength and endurance in your abdominals.

Scoring
Here are the age-adjusted standards based on guidelines published by the American
College of Sports Medicine (ACSM):

Ratings for Women, Based on Age Ratings for Men, Based on Age
< 35 35-44 > 45 < 35 35-44 > 45
Rating Rating
years years years years years years
Excellen
50 40 30 Excellent 60 50 40
t
Good 40 25 15 Good 45 40 25
Marginal 25 15 10 Marginal 30 25 15
Needs
10 6 4 Needs Work 15 10 5
Work

Side Ly i n g Leg
Te s t
The  leg raise is a strength
training exercise which
targets the iliopsoas (the
anterior hip flexors).
Because the abdominal
muscles are
used isometric to
stabilize the body during the motion, leg raises are also often used to strengthen
the rectus abdominis muscle and the internal and external oblique muscles.

Purpose
This simple moves targets the outer thighs. But pay attention to detail on this move. You
want to move your hip joint, not your back.
Procedure
1. Start on your side with your legs extended, flexing both feet.
2. Place your top hand on the ground in front of your abs and your supporting arm
under your head.
3. Make sure your bottom leg stays extended for the duration of the series.
4. keeping the energy reaching out through your flexed heels, lift your top leg up
about six to eight inches from the floor.
5. From here, make tiny pulses upward 20 times.
6. Holding your leg at the highest point of your lift, draw one-inch circles with your
heel for 20 reps.
7. Keeping your top leg lifted, bend and straighten your knee.
8. Do this 20 times while not letting your thigh lower as you press through the heel to
lengthen your top leg to the straightened position.
9. For an even greater burn, finish this series with lifts in a bigger range of motion,
taking the foot all the way toward the ceiling and back down, 10 to 20 times.

Equipment
A stop watch or timer that can measure one full minute; a ruler; a friend to help keep
count and time you (optional).
Result
Don't use momentum to raise your leg. Move slowly.
Squeeze your glutes at the top of each rep.
Keep your neck in line with your spine at all times.

Scoring
Here are the age-adjusted standards based on guidelines published by the American
College of Sports Medicine (ACSM):

Ratings for Women, Based on Age Ratings for Men, Based on Age
< 35 35-44 > 45 < 35 35-44 > 45
Rating Rating
years years years years years years
Excellent 50 40 30 Excellent 60 50 40
Good 40 25 15 Good 45 40 25
Marginal 25 15 10 Marginal 30 25 15
Needs Needs
10 6 4 15 10 5
Work Work
S q u a t Te s t
A position in which one's knees are bent and one's heels
are close to or touching one's buttocks or the back of
one's thighs.
To position yourself close to the ground by bending your
legs under you and balancing on the front part of your
feet.

Purpose
The purpose of this test is to determine the strength of the
lower body muscles, specifically the quads, hamstrings,
and glutes.

Procedure
1. This test is completed without use of outside weights.
2. For beginners, it might be necessary to use a chair to help reference them, but make
sure they are not resting on it and then pushing back up.
3. To begin, have the client stand with feet shoulder width apart. Remind them to keep
their weight in the heels, knees in line with their ankles, and hands out for
counterbalance.
4. Have them do as many bodyweight squats as they can until they are fatigued.
5. If they are using the help of a chair, make sure it is placed behind them just so the
edge can be touched by their buttocks.
Equipment
A chair (if necessary)

Result
Record the number of squats that can be completed before fatigue. Make sure the client
has proper technique during the entire test. As a way to gauge the client’s ability,
reference the chart below.

Scoring
Squat Test (Men)
Age  20-29 30-39 40-49 50-59 60+
Excellent > 34 > 32 > 29 > 26 > 23
Good 33-34 30-32 27-29 24-26 21-23
Above
30-32 27-29 24-26 21-23 18-20
average
Average 27-29 24-26 21-23 18-20 15-17
Below
24-26 21-23 18-20 15-17 12--14
Average
Poor 21-23 18-20 15-17 12--14 9--11
Very < 21 < 18 <15 <12 <9
 Poor

Squat Test (Women)

Age 20-29 30-39 40-49 50-59 60+
Excellent >29 >26 >23 >20 >17
Good 27-29 24-26 21-23 18-20 15-17
Above 24-26 21-23 18-20 15-17 14--12
average
Average 21-23 18-20 15-17 12--14 9--11
Below 18-20 15-17 12--14 9--11 6--8
Average
Poor 15-17 14- 9--11 6--8 3--5
Dec
Very <15 <12 <9 <6 <3
Poor

To u c h y o u r To e Te s t
This test measures the flexibility of the lower back and hamstring muscles, similar
to what is measured with the sit and reach test performed while sitting. Lower back
flexibility is important because tightness in this area is implicated in lumbar lordosis,
forward pelvic tilt and lower back pain. The procedure for the toe touch test is the same
as for the Schober test, though in the schober test the measurement is taken at the
spine. (Kippers & Parker 2016)

P u r p o s e : To measure the flexibility of the lower back and hamstring muscles.

Procedure
1. The subject stands erect, bare-footed, and with feet slightly apart.
2. The subject then bends at the waist to lean slowly forwards to attempt to touch the
ground with their finger-tips, the hand flat with the finger outstretched.
3. Bouncing and jerking are not allowed.
4. The examiner holds a ruler on the ground, the zero mark at the ground level.
5. The knees must be kept straight (the examiner or recorder may need to hold them to
prevent any bending).
E q u i p m e n t : ruler, measurement tape and marker

Result
This is a very simple test to conduct, it can be performed quickly with minimal
equipment.

Comments:
If the subject can touch their toes or reach further, then you can do this test on a raised
platform or step, and measure how far past the toes they can reach. Any distance
further than the toes will be a negative score.
Always perform this test under the same circumstances, a differing amount of warm-up
can affect the results

Scoring
Measure the distance from the fingertips to the ground. The distance between the end
of the fingers and the ground is measured with the ruler.

Tr u n k R o t a t i o n Te s t
The trunk rotation test measures trunk (torso) and shoulder flexibility. You should be
about arm’s length away from the wall with your feet about shoulder width apart. Extend
your arms out in front of you (parallel to the floor).

Purpose
The purpose of this flexibility test is to measure trunk and shoulder flexibility, which is
important for injury prevention and is particularly important in swimming, racket sports
and throwing sports. (Wood 2018)

Procedure
1. Mark a vertical line on the wall.
2. Stand with your back to the wall directly in front of the line, with your feet shoulder
width apart.
3. You should be about arm’s length away from the wall, though you may need to adjust
the distance from the wall once you start the test.
4. Extend your arms out directly in front of you so they are parallel to the floor.
5. Twist your trunk to your right and the touch the wall behind you with your fingertips,
keeping your arms extended and parallel to the floor.
6. You are allowed to turn your shoulders, hips and knees as long as your feet don't
move.
7. Mark the position where your fingertips touched the wall, and measure the distance
from the line.
9. A point before the line is a negative score and a point after the line is a positive score.
10. Repeat for the left side with your feet in the same position.

Equipment
Take the average of the 2 scores (left and right sides). Use the table below to convert
the score measurement to a rating.

Result
Advantages: this is a simple and quick test to perform, and athletes can self-administer
the test.
Disadvantages: Variations in arm length between individuals may make comparisons
more difficult.
Scoring
Take the average of the 2 scores (left and right sides). Use the table below to convert
the score measurement to a rating.

Rating Score
20 cm
Excellent above
Very Good 15-19 cm
Good 10-14 cm
Fair 5-9cm
Poor 0 - 4 cm
Ve r t i c a l J u m p Te s t
The vertical jump test is a test of lower body power. The test was first described nearly
100 years ago (Sargent, 1921). This procedure describes the method used for directly
measuring the vertical jump height jumped. There are other methods using timing
systems that measure the time of the jump and from that calculate the vertical jump
height.
Purpose
To measure the leg muscle power

P r o c e d u r e (see also variations below): 

1. The athlete stands side on to a wall and reaches up with the hand closest to the wall.
2. Keeping the feet flat on the ground, the point of the fingertips is marked or recorded.
3. This is called the standing reach height.
4. The athlete then stands away from the wall, and leaps vertically as high as possible
using both arms and legs to assist in projecting the body upwards.
5. The jumping technique can or cannot use a countermovement (see vertical jump
technique).
6. Attempt to touch the wall at the highest point of the jump.
7. The difference in distance between the standing reach height and the jump height is
the score.
8. The best of three attempts is recorded.
Variations: The vertical jump test can also be performed using a specialized apparatus
called the Vertex. The procedure when using the Vertec is very similar to as described
above. Jump height can also be measured using a jump mat which measures the
displacement of the hips. To be accurate, you must ensure the feet land back on the
mat with legs nearly fully extended. Vertical jump height can also be measured  using a
timing mat. The vertical jump test is usually performed with a counter movement, where
there is bending of the knees immediately prior to the jump. The test can also be
performed as a squat jump, starting from the position of knees being bent. Other test
variations are to perform the test with no arm movement (one hand on hip, the other
raised above the head) to isolate the leg muscles and reduce the effect of variations in
coordination of the arm movements. The test can also be performed off one leg, with  a
step into the jump, or with a run-up off two feet or one foot, depending on the relevance
to the sport involved. For more details see vertical jump technique.
Equipment
Measuring tape or marked wall, chalk for marking wall (or Vertec or jump mat).
Result
Advantages: this test is simple and quick to perform.
Disadvantages: technique plays a part in maximizing your score, as the subject must
time the jump so that the wall is marked at the peak of the jump.
History: This method described above for measuring a person's vertical jump height is
sometimes known as a Sargent Jump, named after Dudley Sargent, who was one of the
pioneers in American physical education.

Scoring
The jump height is usually recorded as a distance score. See the vertical jump norm
table to rate scores. For more information, see a selection of vertical jump test results. It
is also possible to convert jump height into a power or work score.

Wa l l P u s h u p Te s t
Lean your body forward and put your palms flat against the wall at shoulder height and
shoulder-width apart. Slowly breathe in as you bend your elbows and lower your upper
body toward the wall in a slow, controlled motion. Keep your feet flat on the floor.

Purpose
These push-ups will strengthen your arms, shoulders, and chest.

Procedure
1. Face a wall, standing a little farther than arm’s length away, feet shoulder-width
apart.
2. Lean your body forward and put your palms flat against the wall at shoulder
height and shoulder-width apart.
3. Slowly breathe in as you bend your elbows and lower your upper body toward
the wall in a slow, controlled motion. Keep your feet flat on the floor.
4. Hold the position for 1 second.
5. Breathe out and slowly push yourself back until your arms are straight.
6. Repeat 10-15 times.
7. Rest; then repeat 10-15 more times.
E q u i p m e n t : Wa l l
Result
Muscle soreness lasting a few days and slight fatigue are normal after muscle-building
exercises, at least at first. After doing these exercises for a few weeks, you will probably
not be sore after your workout.
To prevent injury, don’t jerk or thrust weights. Use smooth, steady movements.
For some exercises, you may want to start alternating arms and work your way up to
using both arms at the same time.
Breathe out as you lift or push, and breathe in as you relax.
Don’t hold your breath during strength exercises. Holding your breath while straining
can cause changes in blood pressure. Breathe in slowly through your nose and breathe
out slowly through your mouth.
Talk with your doctor if you are unsure about doing a particular exercise, especially if
you’ve had hip or back surgery.

S c o r i n g record the number of Wall-ups made

W e i g h t B e a r i n g L u n g e Te s t
This is a test which has been shown to have very good reliability / repeatability
(Bennell et al, 2017)

Purpose
The Weight-bearing lunge test (WBLT) or Dorsiflexion Lunge Test (DFT) is used to
assess the dorsiflexion range of movement (DROM) at the ankle joint .

Procedure
1. Patient stands against wall with about 10cm between feet and wall.
2. They move one foot back a foot’s distance behind the other.
3. They bend the front knee until it touches the wall (keeping the heel on
ground).
 4. If knee cannot touch wall without heel coming off ground, move foot closer to
wall then repeat.
5. If knee can touch wall without heel coming off ground, move foot further
away from wall then repeat.
6. Keep repeating step 5 until can just touch knee to wall and heel stays on
ground.
7. Measure either: a) Distance between wall and big toe (<9-10cm is
considered restricted) or b) The angle made by anterior tibia/shin to vertical
(<35-38 degrees is considered restricted)
8. Change the front foot and test the other side (symmetry is ideal).

E q u i p m e n t : tape measure to measure distance

Result
Assess the ankle with most, if not all your athletes, as there are huge implications that
the ankle can have in exposing the entire lower extremity to a higher chance of injury.
Variations can occur from things as simple as a forward reach to more large force
based and explosive movements such as squatting and jumping.

S c o r i n g : record Weight-bearing lunge test to the nearest 0.1 centimeter

40 Meter Sprint
The 40-meter sprint is administered to measure running speed. Most events are best
performed if one has the ability to run fast for a short possible time and with high
intensity.
Equipment Needed
1. Stopwatch
2. A flat cemented area free from obstruction with 40 meters from the starting to
finish line extended for post momentum
Procedure
1. Stand behind the starting line.
2. At the signal, run as fast as possible to reach the finish line.
Note: A timer positions himself 6 inches to the left in the line with the finish line. A
starter stands behind the finish line holding a flag raised above his head. The signal is
when the starter lower the flag.

Scoring: Record the time in minutes and second.

Classificatio
n Males Females
Excellent <15.9 secs <17.5 secs
15.9 – 16.7 17.5 – 18.6
Good secs secs
16.8 – 17.6 18.7 – 22.4
Average secs secs
below 17.7 – 18.8 22.5 – 23.4
Average secs secs
Poor >18.8 secs >23.4 secs