Personal Fitness Assessment Tool

Height Weight Push-ups Curl-ups Sit and Shoulder Standing 50 m

(m) (kg) Reach Flexibility Long sprint
(cm) Jump (sec)
152 45 12 9 7 R-  3 ½ floor 49
L-  tiles

Answer the following questions. Be honest.

In the past week, how active were you during your PE class?

a. I did not join the PE class

b. I just stood/ walked around during class
c. I ran and played a bit
d. I ran and played most of the time.

In the past week, how many days were you active for at least 60 minutes?

a. 0
b. 1 to 2 days
c. 3 to 4 days
d. 5 or more days

In the past week, how many days did you spend watching TV or playing video games for more than 2
hours?

a. 5 or more days
b. 1 to 2 days
c. 3 to 4 days
d. 0

In the past week, I spent most of my leisure time ________________________________.

a. Reading books, watching TV, playing video games, surfing the net and sleeping
b. Walking the dog, helping with household chores, cleaning my room, and running errands
c. Performing moderate intensify sports, games, and dance
d. Performing high intensity sports, games, and dance

In the past week how many hours in a day did you spend playing video games and surfing the net?

a. More than 4 hours

b. 3 to 4 hours
c. 1 to 2 hours
d. Less than an hour

In the past week, how many hours of your weekend did you spend moderate to high intensity activities?

a. More than 4 hours

 b. 3 to 4 hours
c. 1 to 2 hours
d. Less than an hour

In the past week, how many minutes of your PE class did you actually spend playing or dancing or
moving?

a. Less than 15 minutes

b. 15 to 30 minutes
c. 31 to 45 minutes
d. More than 45 minutes

In the past week, how would you classify your participation in various physical activities?

a. Inactive
b. Lightly active
c. Moderately active
d. Very Active

Scoring Guideline

1. Equate the following points for each response to questions above:

A= 1 point
B= 2 points
C= 3 points
D= 4 points
2. Sum up all the points from each question.
3. Rate your score:
“Excellent” if your score is 24 and above
“Good” If your score is 15-23
“Needs” improvement if your score is 14 or lower
4. Based on your score and your rating, write three things that you can improve on and why you
choose that three.

ANSWERS:

1. I got 16 scores and is rated as good.

2. The three things that I can improve are: the way I spend my day because I see myself being too
lazy though I can still manage to complete my home tasks. I can be productive by cleaning and
assisting others, as well as engaging in some physical activity such as riding. Next, I'd establish a
schedule for my workout routines toward the end of the school year. Finally, rather than hiding
myself in my room and surfing the internet, I will try to be physically active to make myself more
energetic, fit and healthy.
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