PHYSICAL EDUCATION 1

SELF – TESTING ACTIVITIES

DIRECTIONS:
 Perform the following task with the help of your parents/guardians/siblings.
 Take a video and record your performance and the result of your fitness assessment.
 Wear your PE uniform during the activity, wear your rubber shoes to prevent injury.
 Read the instruction first before performing the task.
 Use the table below for your Physical Fitness Test.
 This will be submitted on October 2,2021 until 5pm.
1. STANDING LONG JUMP
purpose: to measure the explosive power of the legs
equipment required: tape measure to measure distance jumped,
non-slip floor for takeoff, and soft landing area preferred.
procedure: The athlete stands behind a line marked on the
ground with feet slightly apart. A two foot take-off and
landing is used, with swinging of the arms and bending of
the knees to provide forward drive. The subject attempts to
jump as far as possible, landing on both feet without
falling backwards. Three attempts are allowed. See
some long jump video examples.
scoring: The measurement is taken from take-off line to
the nearest point of contact on the landing (back of the
heels). Record the longest distance jumped, the best of three attempts .

2. CURL – UP
purpose: The curl-up test measures abdominal strength
and endurance, which is important in back support and
core stability.
equipment required: a flat, clean, cushioned surface.
procedure: The student begins by lying on their back,
knees bent at approximately 140 degrees, feet flat on the
floor, legs slightly apart, arms straight and parallel to the
trunk with palms of the hands resting on the mat. The
fingers are stretched out and the head is in contact with
the mat. The measuring strip is placed on the mat under
the students legs so that their fingertips are just resting on
the nearest edge of the measuring strip. The feet cannot be
held or rest against an object. Keeping heels in contact
with the mat, the student curls up slowly, sliding their
fingers across the measuring strip until the fingertips
reach the other side, then curls back down until their head
touches the mat.

PERFORMANCE TARGET FOR GIRLS: 25

PERFORMANCE TARGET FOR BOYS: 30
 3. CHAIR PUSH – UP

Purpose: The push-up test is used to measures upper body strength

and endurance. This variation, which uses a chair to raise the upper
body. In this test, the maximum number of push-up performed in
30 seconds is recorded.

equipment required: wall, a standard chair (about 46cm

high), stopwatch, chalk/masking tape, even and firm floor
surface.

procedure: Shoes should be worn for best grip on the floor.

Place the chair against the wall then lie face up with the
soles of both feet in line with the front of the chair. Mark a
line on the floor with the chalk/masking tape at the level of the elbows. Now stand and face the chair
with the toes behind this marked line, and reach forward to place both hands shoulder width apart on the
front edge of the chair. Straighten the arms, and ensure the body and legs are in a straight line, the arms
should be at right angles to the body. When ready, complete as many push-ups as possible in 30
seconds. For a push-up to be counted, the subject must lower their body until their chest touches the
front edge of the chair and then raise themselves back to the starting position until arms are fully
extended. It is important that the body is kept in a straight line throughout the entire test. A push-up is
not counted if not completed correctly.

scoring: Record the total number of correctly completed push-ups that were performed in 30 seconds.

4. SIT AND REACH

Purpose: This simple test is designed to measure the flexibility of your hamstrings and lower back. The
sit and reach test has long been used as a test to represent a person's flexibility

Equipment: tape measure

Procedure: Zero in tape measure should be on the level of your knee just like in the picture. Remove
your shoes and sit on a flat surface, legs extended in front of the body, toes pointing up and feet slightly
apart. Place the tape measure on the ground between your legs or on the top of the step. Place one hand
on top of the other, then reach slowly forward. At the point of your greatest reach, hold for a couple of
seconds, and measure how far you have reached. If you have trouble straightening your legs, get a friend
to help by holding the knees down flush with the ground

Scoring: Record the three attempts and highlight the highest number that you attain.
 5. 3 MINUTES STEP – UP

Purpose: This simple test is designed to assess your cardiovascular endurance.

Equipment: A 12 inch high bench (or a similar sized stair or sturdy box), a
watch for timing minutes.

Procedure :Step on and off the box for three minutes. Step up with one foot and
then the other. Step down with one foot followed by the other foot. Try to
maintain a steady four beat cycle. It's easy to maintain if you say "up, up, down,
down". Go at a steady and consistent pace.

Measurement: At the end of three minutes, remain standing while you

immediately check your heart rate. Take your pulse for 10 second and multiply it
by 6. Refer on the table on your lesson to see if you have reach the target
performance.

SEE THE TABLE BELOW AND ENTER YOUR RECORDS.

 NAME: Gabriel O. Galimba
GRADE AND SECTION: BSEd Major in FilipinoS

PHYSICAL FITNESS TEST

First attempt Second attempt Third attempt

STANDING LONG 177.8 cm 185.5 cm 170 cm

JUMP

CURL -UP 18 16 7

SIT AND REACH 54.6 cm 53.3 cm 55.8 cm

STEP TEST 162 pulse rate

CHAIR PUSH – UPS 18

Make a narrative about the result of your physical fitness test by answering the questions below in not
more than five (5) sentences.
A. Compare your current fitness with your previous results last year?
B. Are fitness essentials for your total wellness? Why do you say so?
C. What do you think are your strength and your weaknesses?
D. How can you improve in the areas which you did not do so well?
E. What do you need to accomplish to make yourself healthier?

Answers:
a. I observed that in my current fitness, some of the physical fitness test are not that much I’ve expected than the
previous results last year. My flexibility reduced but my vertical jump increases much more than last year.
b. Yes, because you’re not became a strong and healthy individual if you’re not fit.
c. I think my strength are I’m active at some exercises and my weakness is that I can’t managed my schedule
regarding on my everyday routine.
d. Maybe for now I will train myself again to become flexible and strong.
e. My workout ethics and have a disciple regarding on what am I eating.