Module Title Assessment of Fitness Components

 
I. LEARNING OUTCOMES
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.
 
II. INTRODUCTION
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.
 
III. LEARNING ACTIVITIES
ENGAGE
Activity 1: Brainstorm
Is a medical exam required before beginning a fitness program?In this season of Covid-19
pandemic, will it be fine to do physical fitness activities without having a doctor checking on you?
 
EXPLORE
Prepare Me: Paraphernalia during the Fitness Testing
1. First Aid Kit (for cuts, wounds or sprain)
2. Drinking Water
3. Small Towel (to wipe your sweat)
4. During testing
1. Body Composition - tape measure, weighing scale
2. Flexibility - tape measure
3. Cardiovascular endurance - stop watch, step box (softdrink case) or stairs
4. Muscular Strength - mat   
Observe the following prior to actual day of testing.
1. The testing area should be safe and free from obstructions.
2. The same equipment should be used in the pretesting and post testing.
3. The test requiring cardiovascular endurance and those other tests which involve the same
muscle
 groups should not be done in succession
4. Wear appropriate physical fitness attire: t-shirt, jogging pants, rubber shoes
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  
 
  EXPLAIN: Physical Fitness Tests
Read Me:
Body composition  - the body’s relative amount of fat to fat -free mass
Activity 2: Calculate your BMI
Please refer to Module 3 Answer Sheets
 
 
BELOW 18.5 Underweight
18.5 - 24.9 Normal
25.0 - 29.9 Overweight
30.0 - ABOVE Obese
 
EXPLAIN: Physical Fitness Tests
Read Me:
Flexibility Test - the ability of the joints and muscles to move through its full range of motion.
Activity 3: Zipper Test
Please refer to Module 3 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
 
EXPLAIN: Physical Fitness Tests
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.
Activity 4: 3-Minute Step Test
Please refer to Module 3 Answer Sheets
 
 
  Norms for 3-Minute Step Test (Men)
Fitness Excellent Good Above Average Average Below Average Poor Very Poor
Category
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 Average Poor Very Poor
Category
 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
 
EXPLAIN: Physical Fitness Tests
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.
 
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
 
ELABORATE
Testing Instructions
1. BMI
 
1.1. Weight - the heaviest or lightness of a person
Equipment  - weighing scale
Procedure:
1. Adjust the scale to zero point.
2. Wear light clothing before weighing
3. On bare feet, stand erect and still with weight distributed on the center of the scale.
4. Record the score in kilograms
Scoring  - record body mass to the nearest 0.5 kilograms
 
1.2. Height  - the distance between the feet on the floor to the top of the head in standing
position
Equipment  - tape measure laid flat to a concrete wall where zero point starts on the floor
XX.Square
An even and firm floor and wall.
       
Procedure:
1. Stand erect on bare feet with heels, buttocks and   shoulders pressed against the wall where
the tape  measure is attached.
2. Place the L-square against the wall with the base at the top of the head of the person being
tested.   Make sure that the L-square when placed on the head of the student, is straight and
parallel to the floor.
            Record the score in meters
            
Scoring  - record standing height to the nearest 0.1 centimeter
         *** 1 meter = 100 centimeter
 

2.  Zipper Test

    Equipment :  Ruler
    Procedure:
1. Stand Erect
2. Raise your right arm, bend your elbow and reach down across back as far as possible to
test the right shoulder; extend  your left arm down and behind your back, bend your elbow
up across your back and try to  reach/across your fingers over those of your right hand as if
to  pull a zipper or scratch between the shoulder blades.
3. To test the left shoulder, repeat procedures 1 and 2 with the left hand over the left shoulder.
4. Make sure the fingers touched or overlapped each other, if not, measure the gap between
the    middle fingers of both hands.
5. Record the distance in centimeter.
 
      Scoring - record zipper test to the nearest 0.1. centimeter
Source: http://www.depedmalaybalay.net/wp-content/uploads/2012/10/Physical-Fitness-Tests-Presentation-2.pdf
 
3. 3-Minute Step Test
     Equipment : step - height of 12 inches  and stop watch/watch
     Procedure:
1. Position one foot away from the step or bench.
2. At the signal “Go”, step up and down the step/ bench for 3 minutes at a   rate of 24 steps
per  minute. One step consists of 4 beats – that is, up with the left foot (ct.1), up with the
right foot (ct.2), down with the left foot (ct.3), down with the right foot (ct.4).
3. Immediately after the exercise, locate your pulse and in five (5) seconds, start the
counting of  your heart rate.  Don’t talk while taking the pulse.
4. Count the pulse beat for 10 seconds, multiply it by 6.
 
    Scoring  - record the 60 second heart rate after the activity
 
3:00 min. - do the activity
3:05 min - locate the pulse within 5 sec.
3:15 - get the pulse rate
4:00 - get the recovery HR
 
Souce:
http://philphysicalactivityguide.blogspot.com/2016/07/ang-pagsubok-sa-mga-sangkap-ng-physical.html
 
 
  4. Plank
      Equipment : Exercise Mat
      Procedure:
    You:    
1. Assume a push-up position. Rest body on  forearms with palms and  fingers flat on the
floor.   Elbows are aligned  with the shoulders. 
2.   Legs are straight with ankles, knees and thighs touching together. 
3.   Support weight on forearms and toes; make sure that your back is flat.   Head, neck
and  spine  are in a straight line. 
4.   Keep  abdominals engaged /contracted; do not let stomach drop or allow  hips to rise.
 
For the partner:
 1. Ensure the availability of a mat/smooth flooring or anything that  can protect the forearms.
2. Give the signal “start/go” and start/press the time piece.
3. Make sure that the back of the head, neck, spine, and ankles are in a  straight line.
4. Stop the time when the tester can no longer hold the required  position, or, when the performer
   has held the position for at least 90 seconds. Holding the plank position beyond 90 seconds is
   considered unnecessary.
 
Scoring  - record the 60 second heart rate after the activity
 
Source: https://www.lifehack.org/292578/7-things-that-will-happen-when-you-do-planking-exercise-every-day
 
EVALUATION
Physical Fitness Test Record
     Please refer to Module 3 Activity Sheets

SURNAME:   ______________________________       FIRST NAME: _________________________

COURSE AND YEAR: ______________________    CLASS SCHEDULE: ____________________
PE TEACHER : ____________________________     SUBMISSION DATE: ___________________

Physical Fitness Test Record

Surname:                                                      Age:
First Name:                                                    Sex:
 
 
 Body Composition: Body Mass Index ( BMI)
  Height (meters) Weight (Kilograms) BMI Classification
Pretest        
Post Test        
 
 
Cardiovascular Endurance: 3-Minute Step
Heart Rate per minute
  Before the Activity After the Activity
Pretest    
Post Test    
 
 
Flexibility: Zipper Test
Overlap/Gap (centimeters)
  Right Left
Pretest    
Post Test    
 
 
Muscular Strength: Plank
  Time
Pretest  
Post Test  

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