PRE - PHYSICAL FITNESS TEST CHART

NAME: GALE GWEN JAVIER Course Year & Section BSED ENG2A

*Fitness Goal (to be set after conducting Pre-Fitness Test)

to gain weight

TEST PRE-FITNESS DESCRIPTION PHOTO EVIDENCE

TEST SCORE
Body Mass 18.9 normal
Index

Waist-Hip 0.91 low/pear

Ratio

3–Minute 130 needs improvement

Step Test
 Push-up 25 average

Plank 40 secs average

Sit and Reach 56,57,61 very good

Squats 30 above average (I forgot to take a photo)

Note: Please refer to the PPFT Manual for mechanics and standards
 POST - PHYSICAL FITNESS TEST CHART

NAME: _________________ Course Year & Section ______

Fitness Goal (set during Pre-Fitness Testing)
___________________________________________________
Achieved _____
In Progress _____

TEST POST-FITNESS DESCRIPTION PHOTO EVIDENCE

TEST SCORE
Body Mass
Index

Waist-Hip
Ratio

3–Minute
Step Test

Push-up

Plank

Sit and Reach

Squats
 SAMPLE MATRIX FOR MIDTERM FOOD LOG
(Good for One week)

Date: ________________

MEAL TIME FOOD & WATER SERVING SIZE/QUANTITY

OR MEASUREMENT
Breakfast
Snacks
Lunch
Dinner

SAMPLE MATRIX FOR FINALS FOOD LOG

(Good for One week)

Date: ________________
MEAL TIME FOOD & WATER SERVING SIZE/QUANTITY
OR MEASUREMENT
Breakfast
Snacks
Lunch
Dinner
 SAMPLE MATRIX FOR PHYSICAL ACTIVITY LOG
*2 consecutive weeks per month (September to December 2021)
*4 consecutive days per week

Date/Day: ________________

NAME OR TYPE OF PHYSICAL FREQUENCY/INTENSITY/TIME/DISTANCE

ACTIVITY
Example:
Jogging 30 minutes or 3 rounds in Basketball court
or 2 kilometers
Planking 3 minutes
Mountain Climbers 3 sets at 10 repetitions per set
Jumping Jacks 50 reps