PATHFIT 2

FITNESS TEST
GENERAL INSTRUCTIONS:
1. Do warm up before taking this fitness test and
cool down after the test.
2. Be in proper attire while doing the test.
3. Record your pulse rate before and after each
test.
4. Make sure that you are in a safe space while
executing the test.
5. Take a rest if you get tired after one or two
tests before you proceed to the next test.
6. Take a video of yourself while doing the test,
and upload it together with the result on our
facebook group.
7. Make sure to hydrate yourself after taking the
test.
8. If you are diagnosed with a medical condition
that will prohibit you from doing the test, please
do not force yourself to do the test. You will be
given an alternative test. But before that, kindly
send your most recent medical certificate
through gmail.
 but first...

RECORD YOUR BMI

Measure your weight and height. Divide your weight (in
kilograms) by your height (in meter squared). Assess your status:
Underweight - <18.5
Normal - 18.5-24.9
Overweight - 25.0-29.9
Obese - 30.0>

CARDIOVASCULAR ENDURANCE
Three-Minute Step Test
Equipment:
1. A 12-inch bench, or a sturdy box or a step/staircase.
2. Stopwatch
Execution:
This test is based on a 12-inch step, so use one as close to 12
inches as possible, otherwise your results will be skewed. Stand facing
the step. When ready to begin, start the clock or stopwatch and
march up and down on the step to the metronome beat (up, up, down,
down) for 3 consecutive minutes. (You can rest if you need to, but
remain standing.) When 3 minutes are up, stop immediately, sit down
on the step, and count your pulse (use your wrist or neck) for 30
seconds then multiply the result by two.

STRENGTH
Push Up
Equipment:
1. Stopwatch
Execution for Men:
Begin in a pushup position on hands and toes with hands
shoulder-width apart and elbows fully extended. While keeping a
straight line from the toes to hips, and to the shoulders, lower your
upper body so your elbows bend to 90 degrees. Push back up to the
start position. That is one rep. Continue with this form and complete
as many repetitions as possible without breaking form. Record the
total number of full push-ups completed within one minute.
 Execution for women:
Begin in a modified pushup position, on the hands and knees
with hands shoulder-width apart and elbows fully extended. Drop the
hips, and move the hands forward until you create a straight line
from the knees, to the hips, and to the shoulders. While keeping a
straight position from the knees to the shoulders, lower your upper
body so your elbows bend to 90 degrees. Push back up to the start
position. That is one rep. Continue with this form and complete as
many repetitions as possible without breaking form. Record the total
number of full modified pushups completed within one minute.

COORDINATION
Paper Juggling
Equipment:
1. 2 paper balls (half a palm size)
Execution:
Hold one ball on the right hand and the other one on the left
hand. Toss one ball on the air and catch it using the opposite hand,.
Before it lands toss the other ball on the air and catch it using the
opposite hand also.. Catch one ball at a time. This will only end once
you fail to catch the ball.

BALANCE
Stork Balance Stand Test
Equipment:
1. Timer
Execution:
Remove the shoes and place the hands on the hips, then position
the non-supporting foot against the inside knee of the supporting leg.
The subject is given one minute to practice the balance. The subject
raises the heel to balance on the ball of the foot. The stopwatch is
started as the heel is raised from the floor. The stopwatch is stopped
if any of the follow occur:
a. the hand(s) come off the hips
b. the supporting foot swivels or moves (hops) in any direction
c. the non-supporting foot loses contact with the knee
d. the heel of the supporting foot touches the floor.
Scoring Guidelines

Three-Minute Step Test

Push Up
 Paper Juggling

Stork Balance Stand Test

 SUBMISSION INSTRUCTIONS:
Upload your video while executing the test on or before
December 19, 2020 (Saturday), 8pm. As much as possible, submit a
raw video (unedited) to ensure accuracy and validity of test.
Write as a caption the following details.
1. Full name
2. BMI result (PM if not comfortable sharing to class)
3. Pulse rate before and after each test.
4. Scores of each test.
5. Reflective Questions: (answer in 2-3 sentences only)
a. What preparations did I do before executing the test?
b. What test was the easiest to execute? Why?
c. What test was the hardest to execute? Why?
d. What difficulties did I encounter before, during and after the
test? How did I overcome those difficulties?
e. Will I consider engaging in more fitness exercises after taking
this test? Why or why not?

Fitness is not a seasonal hobby.

It is a lifestyle.

Prepared by:
Leah P. Mata, LPT
PATHFIT Instructor