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SPEAR 4 Module
Prelim Coverage
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Module No. 1
Physical Activities Towards Health and Fitness 2
Lesson No. 1- Fitness Assessment Test
5
Learning Performance of the fitness assessment to determine one’s current health and
Outcomes fitness level.
Time Frame 2 hrs per week/student availability of submission before the end of the 1st
semester.
Introduction Good day students!
Activity
Activity No. 1
HEALTH CARD
1x1 ID picture
Name: ____________________________________ Date:
_____________________
Class Schedule: _________________________
Section:_____________________
Age: ______ Sex: _______ Height (m) _________meters Weight (kg):
________kgs.
Resting Pulse Rate: ______ (bpm) Training Heart Rate: _______ (bpm)
Actual THR: _______ (bpm)
Medical Record(s):
Activity No. 2
FITNESS ASSESSMENT TEST
Things to remember :
1. Kindly provide materials to be used:
DAVAO ORIENTAL STATE UNIVERSITY
SPEAR 4 Module
Prelim Coverage
| Page 3 of 17
a. Timer or stopwatch
b. Meter stick or tape measure
c. Phone camera/camera
d. Chalk or marker
e. Extra t shirt
f. Water
g. Mat
• Take your pulse for one minute (e.g. count the total beats from 3 to 4
minutes after starting the test).
• Note! Don't worry too much about how you rate - just try and improve
your own score.
• Use the chart below to find out how you rate.
• This test involves sitting on the floor with legs stretched out
straight ahead. Shoes should be removed.
• The soles of the feet are placed flat against the box.
DAVAO ORIENTAL STATE UNIVERSITY
SPEAR 4 Module
Prelim Coverage
| Page 6 of 17
• Both knees should be locked and pressed flat to the floor - the
tester may assist by holding them down.
• With the palms facing downwards, and the hands on top of each
other or side by side, the subject reaches forward along the
measuring line as far as possible.
• Ensure that the hands remain at the same level, not one reaching
further forward than the other.
• After some practice reaches, the subject reaches out and holds
that position for at one-two seconds while the distance is recorded.
• Make sure there are no jerky movements.
• The score is recorded to the nearest centimeter or half inch as the
distance reached by the hand.
• Use the chart below to find out how you rate.
cm inches cm inches
Average 7
Fair 6
Poor 5
Very Poor 4
Total
SIT UP TEST
PUSH UP TEST
DAVAO ORIENTAL STATE UNIVERSITY
SPEAR 4 Module
Prelim Coverage
| Page 9 of 17
Push-ups are used to assess the strength and endurance of the upper body
muscle groups. To do this:
• Kneel on the floor, hands on either side of the chest and keep your
back straight.
• Lower the chest down towards the floor, always to the same level each
time, either till your elbows are at right angles or your chest touches
the ground.
• Do as many push-ups as possible until one minute.
• Count the total number of push-ups performed.
• Use the chart below to find out how you rate.
average 18 16
Table 7.
Push-up test norms for Women (modified - from the knees)
Age 17- 20- 30- 40- 50- 60-
19 29 39 49 59 65
Excellent > 35 > 36 > 37 > 31 > 25 > 23
Good 27- 30- 30- 25- 21- 19-
35 36 37 31 25 23
Above 21- 23-2 22- 18- 15- 13-
Average 27 30 24 20 18
Average 11- 12- 10- 8-17 7-14 5-12
20 22 21
Below 6-10 7-11 5-9 4-7 3-6 2-4
average
Poor 2-5 2-6 1-4 1-3 1-2 1
Very Poor 0-1 0-1 0 0 0 0
https://www.topendsports.com/testing/tests/home-pushup.htm
Excellent 10
Good 9
Above Average 8
Average 7
Below Average 6
Poor 5
Very Poor 4
Total
The Standing long jump, also called the Broad Jump, is a common
and easy to administer test of explosive leg power.
• 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
• 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.
• The table below gives a rating scale for the standing long jump test for
adults, based on personal experiences.
very good 241-250 7' 11" — 8' 2.5" 191-200 6' 3" — 6' 6.5'
above average 231-240 7' 7" — 7' 10.5" 181-190 5' 11.5" — 6' 2.5"
average 221-230 7' 3" — 7' 6.5" 171-180 5' 7.5" — 5' 11"
below average 211-220 6' 11" — 7' 2.5" 161-170 5' 3.5" — 5' 7"
poor 191-210 6' 3" — 6' 10.5" 141-160 4' 7.5" — 5' 2.5"
very poor < 191 6' 3" < 141 < 4' 7.5"
www.topendsports.com/testing/tests/longjump.htm
• BMI is calculated from body mass (M) and height (H). BMI = M / (H x
H), where M = body mass in kilograms and H = height in meters.
• The higher the score usually indicating higher levels of body fat.
• Scoring: Use the table below to determine your BMI rating.
DAVAO ORIENTAL STATE UNIVERSITY
SPEAR 4 Module
Prelim Coverage
| Page 13 of 17
Normal Range
Overweight:
DAVAO ORIENTAL STATE UNIVERSITY
SPEAR 4 Module
Prelim Coverage
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Note! The table below shows description of your scores. It tells you on how you are good
enough or fair enough in performing the tests. Write this table together with your health card
on an A4 bond paper.
Sit up Test
Abdominal muscle strength and endurance is important for core
stability and back support. This sit-up test measures the strength and
endurance of the abdominals and hip-flexor muscles.
Push up Test
The push-up fitness test (also called the press-up test) measures
upper body strength and endurance. There are many variations of the
push-up test, with differences in the placement of the hands, how far
to dip, the duration of the test and the method of counting the number
of completed push-ups. Here we discuss the general method for the
push-up test, and link to specific push-up fitness tests.
legs.
Application
Instruction: Perform all the fitness test. Video record all fitness test
performed and edit to make it shot. Record all the gained scores and
evaluate based on the given rating scale (evaluation norms).
The 3 questions above in the analysis part will be included in the video just
state the questions and you answer right away during video recording.
Closure
Lifespan, 2015. Resting Heart rate. Retrieved from July 13,2015 from
www.Lifespan.com
Wood, 2020. 3 MINUTE STEP TEST. Retrieved on August 14, 2020 from
https://www.topendsports.com/testing/tests/home-step.htm
Robert Wood, "sit-up test: Testing your fitness at home." Topend Sports
Website, 2008, https://www.topendsports.com/testing/tests/home-situp.htm,
Accessed 8/16/2020
Robert Wood, "push-up test: Home fitness tests." Topend Sports Website,
2008, https://www.topendsports.com/testing/tests/home-pushup.htm,
Accessed 8/16/2020
Robert Wood, "Standing Long Jump Test." Topend Sports Website, 2008,
https://www.topendsports.com/testing/tests/longjump.htm, Accessed
8/16/2020
DAVAO ORIENTAL STATE UNIVERSITY
SPEAR 4 Module
Prelim Coverage
| Page 17 of 17
Robert Wood, "Body Mass Index (BMI)." Topend Sports Website, 2008,
https://www.topendsports.com/testing/tests/BMI.htm, Accessed 8/16/2020