ASSESSMENT TASK 5

a. Make a plan of your own physical fitness activities. Please follow the FITT.
Frequency Intensity Type Time
2-3 times a week 5 kilometer For cardio: jogging 2 hours
2-3 times a week 2 sets Muscular 1 min for each set
Endurance:
planking
2-3 times a week 2 sets of 50 For cardio: squat 10 minutes
repetitions
1-2 times a week 2 sets of 10 For cardio: push 10 minutes
repetitions ups
2-3 times a week 2 sets of 15 Muscular 20 minutes
repetitions Endurance: sit ups
4-5 times a week 2 sets of 20 For cardio: jumping 15 minutes
repetitions jack
2-3 times a week 3 sets of 15 Abdominal 10 minutes
repetitions endurance: curls up

b. Using an index card (size one-half), list down the physical fitness test, results for your
own record.
Standing Long Jump – 164cm
Curl Ups – 10
50 Meter sprint- NA
90 degree knee push ups (girls) – 10
Shuttle Run – 7.84 seconds
Sit and Reach – 59cm
1 kilometer run or 1000 meter run – NA
Trunk lift- 28cm

c. Can you reach the performance target of each fitness test?

- Sometimes, but it’s hard to reach the performance target of each fitness.
d. Use the PFT form
Age Standing Curl 50- Push Shuttle Sit & 1kilometer Trunk
Long Ups meter Ups run Reach Run lift
Jump sprint
18 164cm 10 NA 10 7.84s 59cm NA 28cm