GOVENOR MARIANO E.

VILLAFUERTE COMMUNITY COLLEGE-GARCHITORENA

Pambuhan, Garchitorena Camarines Sur
CEB-Res. No. 955-2017

Module Topics: Assessment of Fitness Components Instructor: Roselle B. Ruelo

Module No.: 5 Prerequisite: None
Course Code: PE 1 Credit/No. of Units: 2 units
Course Title: Physical Fitness/Self-Testing Activities Number of Hours: 2 hours

Google Classroom code

BSE 1A & 1B doapuvs BSAB 1A & 1B 3x4kb2l BTVTED AT/CHS 1A & 1B h6lukeu

I. MODULE OVERVIEW
An objective evaluation of your current fitness status is important prior to beginning an exercise-training program. This
evaluation provides valuable information concerning your fitness strengths and weaknesses and enables you to set
reasonable fitness goals. Further, testing your initial fitness level also provides a benchmark against which you can
compare future evaluations.
 
Re-testing provides motivating feedback as your fitness program progresses. This unit presents a battery of physical
fitness tests that can assess your fitness level. These tests are designed to evaluate each of the major components of
health-related physical fitness such as: cardio respiratory fitness, muscular strength, muscular endurance, flexibility, and
body composition.

For you to answer the activity below, please download or read the module content and discussion in in Google Classroom.
Use the code above to access the content of the lesson. Please answer your module in two weeks ( December 10, 2021).
The copy of format of answering modules is stated at the end of this module. DO NOT EXPLAIN THE OBJECTIVES.

II. OBJECTIVES
After completion of this module, you should be able to:

1. Identify the different means to develop own physical fitness.

2. Develop skill to assess one‘s own physical fitness.
3. Determine the level of fitness of students.
4. Interpret the results of fitness evaluation.
5. Realize the importance of fitness assessment prior to physical exercise program

III. LEARNING ACTIVITIES

A. ENGAGE
1. Activity 1: Brainstorm
a. Is a medical exam required before beginning a fitness program?
b. In this season of Covid-19 pandemic, will it be fine to do physical fitness activities without having a doctor
checking on you?

B. EXPLORE
Prepare Me: Paraphernalia during the Fitness Testing
A. First Aid Kit (for cuts, wounds or sprain) 1. The testing area should be safe and free from
B. Drinking Water obstructions.
C. Small Towel (to wipe your sweat) 2. The same equipment should be used in the
 D. During testing pretesting and post testing.
1. Body Composition - tape measure, weighing scale 3. The test requiring cardiovascular endurance and
2. Flexibility - tape measure those other tests which involve the same
3. Cardiovascular endurance - stop watch, step box muscle groups should not be done in succession.
(softdrink case) or stairs 4. Wear appropriate physical fitness attire: t-shirt,
4. Muscular Strength - mat   jogging pants, rubber shoes.
Observe the following prior to actual day of testing
5. You should not take food or drinks 3 hours before taking
the BMI test.
6. Conduct warm up exercise and dynamic stretching exercises
before the tests except for 3-min test

Day 1 Day 2 Day 3

BMI Plank 3-min step test
Zipper test  
 
C. EXPLAIN
Physical Fitness Tests
7. Read Me:
 Body composition - the body’s relative amount of fat to fat -free mass
8. Activity 2: Calculate your BMI
Please refer to Module 5 Answer Sheets in Google Classroom
BELOW 18.5 Underweight
18.5 - 24.9 Normal
25.0 - 29.9 Overweight
30.0 - ABOVE Obese

9. Read Me:
 Flexibility Test - the ability of the joints and muscles to move through its full range of motion
10. Activity 3: Zipper Test
Please refer to Module 5 Answer Sheets

Score Standard Interpretation

5 Fingers overlapped by 6 cm and above Excellent
4 Fingers overlapped by 4-5.9 cm Very Good
3 Fingers overlapped by 2 - 3.9 cm Good
2 Fingers overlapped by 0.1 - 1.9 cm Fair
1 Just touched the fingers Needs Improvement
0 Gap of 0.1 or wider Poor
11. Read Me:
 Cardiovascular endurance - the ability of the heart, lungs and blood vessels to
deliver adequate amounts of oxygen to the cells to meet the demands of prolonged physical activity
12. Activity 4: 3-Minute Step Test
Please refer to Module 5 Answer Sheet in Google Classroom
Norms for 3-Minute Step Test (Men)
Fitness Excellent Good Above Average Below Poor Very Poor
Category Average Average
Age
18-25 ≤ 85 85-98 99-108 109-117 118-126 127-140 ≥ 140
26-35 ≤ 88 88-99 100-111 112-119 120-126 127-138 ≥ 138
36-45 ≤ 90 90-102 103-110 111-118 119-128 129-140 ≥ 140
46-55 ≤ 94 94-104 105-115 116-120 121-126 127-135 ≥ 135
 56-65 ≤ 95 95-104 105-112 113-118 119-128 129-139 ≥ 139
65+ ≤ 90 90-102 103-115 116-122 123-128 129-134 ≥ 134
 
Norms for 3-Minute Step Test (Women)
Fitness Excellent Good Above Average Average Below Poor Very Poor
Category Average
Age
18-25 ≤ 79 79-89 90-99 100-105 106-116 117-128 ≥ 128
26-35 ≤ 81 81-89 90-99 100-107 108-117 118-128 ≥ 128
36-45 ≤ 83 83-96 97-103 104-112 113-119 120-130 ≥ 130
46-55 ≤ 87 87-97 98-105 106-116 117-122 123-122 ≥ 132
56-65 ≤ 86 86-97 98-103 104-112 113-120 121-129 ≥ 129
65+ ≤ 88 88-96 97-103 104-113 114-120 121-130 ≥ 130
13. Read Me:
 Muscular Strength - the ability of a muscle to exert maximum force against resistance (for example, 1 repetition
maximum {or 1 RM} on the bench press exercise).
 Muscular Endurance – the ability of a muscle to exert submaximal force repeatedly over time.
14. Activity 5: Plank
Please refer to Module 3 Answer Sheets

Score Standard Interpretation

5 51 seconds and above Excellent
4 46 - 50 seconds Very Good
3 31-45 seconds Good
2 16 - 30 seconds Fair
1 1-15 seconds Needs Improvement
15. Elaborate: Testing Instructions
Please refer to Module 5 Material posted in Google Classroom name: Testing Instructions

D. EVALUATION
 Physical Fitness Test Record
Please refer to Module 5 Activity Sheets

Prepared by:

Roselle B. Ruelo, LPT

Instructor