Lesson 4-5 – Physical Fitness Test

PHYSED101- PHYSICAL ACTIVITIES TOWARDS

HEALTH AND FITNESS – 1
At the of the lesson, the students are expected to ;
• Understand and execute the different movement screen test as
part of their physical fitness activity.

• Develop physical strength and endurance in the administration of

physical fitness tests

• Perform with confidence and correctness the following fitness

test activity with the instructional guide provided by the teacher
 Previous Discussion
• Definition of Fitness
• It also an individual quality that varies from person to person.
• Fitness is influenced by sex, age, heredity, personal habits, exercise,
and eating practices .
• Components of Physical Fitness (Health and Skill Related Fitness).
• Health Related Fitness (Cardio-respiratory endurance, Muscular
Strength and Endurance, Flexibility and Body Composition)
• Skill Related Fitness (Speed, Power, Balance, Agility, Coordination,
Reaction Time)
ACITIVITY #04: FITNESS TEST
FITNESS TEST FOR
HEALTH RELATED FITNESS
 Body Mass Index
 Sit and Reach
 Zipper Test
 3-Minute Step Test
 Basic Plank
 BODY COMPOSITION

• is the body’s relative amount of fat to fat-free mass.

• Formula: Body Mass Index (BMI)
Classification:
below 18.4 - Underweight
18.5 – 24.9 - Normal
25.0 – 29.9 - Overweight
30.0 – above – Obese

Example: 30 kg. = 30 = 20. 83 (Normal)

1.20M² 1.44
 A. WEIGHT (BODY MASS)
• The heaviness or lightness of a person. (In combination with stature (height) is used to
determine body mass index that indicates whether one is of normal weight, overweight or
obese.)

• Equipment: Weighing or Bathroom scale

• Procedure:
Before the start of weighing, adjust the scale to zero point.
Record the score in kilograms
Wear light clothing before weighing.
On bare feet, stand erect, and still with weight evenly
distributed on the center on the scale. Scoring:
Record body mass to the nearest 0.5 kilograms. - is
the distance between the feet on the floor to the top
(vertex) of the head in standing position.
 B. HEIGHT (STATURE)
• is the distance between the feet on the floor to the top (vertex) of the head in
standing position.
• Equipment: Tape measure laid flat to a concrete wall.
• Procedure:
For the Partner
 Place the L-square against the wall with the base at the top of the head of the person being tested.
 Make sure that the L-square when placed on the head of the student is straight and parallel to the floor
 Record the score in meters.
For the test Performer
 Stand erect on bare feet with heels, buttocks
and shoulders pressed against the wall
where the tape measure is attached.
FLEXIBILITY • The ability of a joint or series of joints
to move through an unrestricted, pain
free range of motion.

• The range of motion will be influenced

by the mobility of the soft tissues that
surround the joint.

• These soft tissues include: muscles,

ligaments, tendons, joint capsules, and
skin.
Test to measure flexibility:
(a) Sit and Reach
(b) Zipper Test
A. SIT AND REACH
• Is a common measure of flexibility, and specifically
measures the flexibility of the lower back and
hamstring muscles.
• This test is important as because tightness in this
area is implicated in lumbar lordosis, forward pelvic
tilt and lower back pain

Equipment: Meter stick or tape measure

Procedure
a. Sit on the floor with back, head and shoulder flat on the wall. Feet are 12
inches apart.
b. Interlock thumbs and position the tip of the fingers on the floor without
bending the elbows. Reach up and place the “0”, mark of the meter stick or
tape measure in the floor.
c. Place one hand on top of the other, then reach slowly forward while keeping
the knees straight. At the point of your greatest reach hold for 2 seconds and
measure how far you have reached.
d. If you have trouble straightening your legs, get a friend to help by holding the
knees down flush with the ground.
e. Record the result in cm. or inches.

INSTRUCTIONAL VIDEO LINK :

https://www.youtube.com/watch?v=o3ZDpQU8qcw
SIT AND REACH (SCORING)
B. ZIPPER TEST

• Purpose: To test the flexibility of the shoulder girdle.

• Equipment: Ruler
Procedure
For the Performer
Stand erect.
Raise your right arm, bend your elbow, and reach down across your back as
far as possible, extend your left arm down and behind your back.
Bend your elbow up across your back, and try to reach/cross your fingers
over those of your right hand as if to pull a zipper or scratch between the
shoulder blades.
To test the left shoulder, repeat procedures a, b and c with the left hand
over the left shoulder.

For the Partner:

Observe whether the fingers touched or overlapped each other, if not,
measure the gap between the middle fingers of both hands.
Record the distance in centimeter
 B. ZIPPER TEST
.
Scoring
Record zipper test to the nearest 0.1 centimeter.

Instructional Video Link:

https://www.youtube.com/watch?v=L0hSAZv9Fpc

INSTRUCTIONAL VIDEO LINK :

https://www.youtube.com/watch?v=o3ZDpQU8qcw
CARDIOVASCULAR ENDURANCE

3 MINUTE STEP TEST

• Purpose – to measure cardiovascular endurance.
• Equipment: Stopwatch, 12 inches
 • Scoring – record the 60-second heart rate after the activity.
• Instructional Video Link:
https://www.youtube.com/watch?v=WRuaiL5cZoc

3 MINUTE STEP TEST

Procedure
For the Performer
a. Position at least one foot away from the step or bench.
b. At the signal “Go”, step up and down the step/ bench
for 3 minutes at a rate of 24 steps per minute. One step
consists of 4 beats – that is, up with the left foot (ct. 1),
up with the right foot (ct. 2), down with the left foot (ct.
3), down with the right foot (ct. 4).
c. Immediately after the exercise, locate your pulse and
wait for the signal to start the counting. (Give
5 sec. to locate the pulse)
d. Don’t talk while taking the pulse beat.
e. Count the pulse beat for 30 sec. and multiply it by 2.
MUSCULAR STRENGTH
• Purpose – to measure strength/stability of the core muscles.
• Equipment: Exercise mats or any clean mat.
• Procedure
For the Performer:
 Assume a push-up position. Rest body on forearms with the palms and
fingers flat on the floor. Elbows are aligned with the shoulders.
 Legs are straight with ankles, knees and thighs touching together.
 Support weight on forearms and toes; make sure that your back is flat.
Head, neck and spine are in a straight line.
 Keep abdominals engaged/contracted; do not let stomach drop or allow
hips to rise.
BASIC PLANK
For the Partner:
Ensure the availability of a mat/smooth flooring or anything that can protect the forearms.
Give the signal “Start/Go” and start/press the time piece.
Make sure that the back of the head, neck, spine and ankles are in a straight line.
Stop the time when the performer can no longer hold the required position, or when the performer
has held the position for at least 90 seconds. Holding the plank position beyond 90 seconds is
considered unnecessary. (90 sec. – maximum time)

• Scoring – record the time in the nearest sec./min.

• Instructional Video Link: https://www.youtube.com/watch?v=gbR6sxubQ5I
 FITNESS TEST FOR
SKILL RELATED FITNESS
Cross Hop
Rope Skipping
 AGILITY
Type of Test: CROSS HOP
• Procedure
 Draw a cross pattern on the floor using a chalk or any materials for markings.
 From the center of a jumping cross the participant jumps forward, backward and to the
sides. Specifically, the starting point is from the center (Number “0”) of the cross
forward; then jump backward (Number “2”) to the center (”0”); then jump to the right
(Number “3”) to the center; then jump to the left (Number “4”) and back to the center.

 Scoring - there is a 15 second-time trial in which he tries to carry out as many two-footed
bounces as possible. Each square (front, center, both sides, back) is scored with one (1)
point so that in one round (15 seconds) a maximum of eight points can be obtained.
Out of two trials the best one is scored.

Instructional Video Link: https://www.youtube.com/watch?v=OCI_bMTRb2w

 SPEED AND COORDINATION
• Types of Test: ROPE SKIPPING
• Brief Description: Rope skipping for 15 seconds
• Equipment: Jump rope, stopwatch
• Procedure
 Student stands with feet parallel in the starting position holding the
skipping rope behind the body with both hands. On command, the rope
is brought forward over the head and down in front of the body and the
student jumps over the rope. This cyclic process is repeated as many
times as possible in 15 seconds. Jump on both feet. There will be 2
trials and choose the best.

• Scoring - every touch of the ground by the rope is counted.

The best result is scored.
 FITNESS TEST
Instructions:
1. Record yourself by following and demonstrating each activity.
2. You have two attempts in each activity. You will only record the highest
score that you got between the two attempts.
3. Scoresheet will be provided below.
4. Upload your video on One Drive, Google Drive, or Youtube, then send
the link to your Instructor.
5. If confused , you may watch the recorded session for more
clarifications.
• Wear proper PE Uniform or any comfortable shirts and
pants with rubber shoes in doing this activity.
• Avoid areas/places that are crowded and observed safety
protocols.
• Tap and ask assistance from one member of your family.
• Stay safe in conducting this activity. Make sure that you are
feeling well , and don’t push your self over your limit.
• For those with health conditions, alternative activity will be
provided.
Thank you and God bless !