PHYSICAL FITNESS TEST

HEALTH RELATED FITNESS COMPONENTS

Student’s PROFILE
PED CODE___43-4_______________
COURSE /BLOCK___BSIT 2-1____________ STUDENT NUMBER___202011977____
SURNAME__MALACAD________________GIVEN NAME___REGINE______ MI__B.___
BIRTHDAY (MM/DD/YY) ____04/07/2002___________ ACTUAL MALE / FEMALE
AGE__19____

RESTING HEART MAXIMUM HEART WORKING HEART TASK Heart rate

RATE RATE RATE 1. Jogging in place _________ bpm
(RHR) (MHR) (WHR) (20 SECONDS.) (BEATS PER
soon as you 220-age= Normal pulse MINUTE)
wake up rate 2. Jumping jacks _________ bpm
(20 times) (BEATS PER
______bpm ____201___bp __72__bpm MINUTE)
m

HEALTH RELATED COMPONENTS

BODY FLEXIBILITY CARDIO- MUSCULAR MUSCULAR
COMPOSITION VASCULAR STRENGTH ENDURANCE
ENDURANCE
HEIGHT WEIGHT ZIPPER SIT AND 3-MINUTE STEP PUSH-UP BASIC PLANK
(METER) (KILOGRAM) TEST REACH TEST
RIGHT 1 Beats per min.

M Kg Cm after the test

STANDARD Cm
BODY Kg
Number of push-
MASS ---- = LEFT 2 Recovery HEART RATE ups made SECONDS
INDEX (M)2 Cm After the test rest for 2-
3 minutes and get your Beats per min. Beats per min.
pulse rate After the test After the test
CLASSIFICATION STANDARD
Cm

REGINE B. MALACAD_______________
 STUDENTS SIGNATURE OVER PRINTED NAME

INSTRUCTIONS
BMI CLASSIFICATION ZIPPER TEST STANDARD
0 –DID NOT TOUCH
1 -JUST TOUCHED TIP
2- -OVERLAPPED BY 1-2CM
3- - 3CM-5CM
4- - 5CM-7CM
5 -8CM-ABOVE

PUSH UP
FOR BOYS FOR GIRLS

3 MINUTE STEP TEST

1. RECORD YOUR PULSE RATE FOR
60 SECONDS AFTER THE ACTIVITY

2. RECORD YOUR RECOVERY

PULSE RATE FOR 60 SECONDS
REST FOR 2-3 MINUTES
AFTER THE ACTIVITY
BASIC PLANK
RECORD YOUR
TIME /SECONDS