Dre Phys cl Sr snes for =BMI (Body Mass Index) Pcasitesonom Tom | This is used to determine Underweight <9 the body’s mass composition. If z D Normal 19-25 your weight is appropriate to your een PT height according to the BMI, then Obese 230 you are fit, Equipment: Weighing scale, tape 4 measure or meter stick and calculator. Procedure: a. Measure one’s weight and height METRIC b. Calculate the BMI. Use the formula. BMI = weight (kg) / [height (rm)]? c. Classify the result. Note: the weight must be in kilograms(kg), and ‘MPERIAL the height should be in meters(m) BMI = 708 x weight (Ibs) / [height (in)]?Sit and Reach This exercise is a flexibility assessment for the lower back and hamstring. Equipment: tape measure and. mat Procedure: Sit And Reach Test L Koees Straight a. Sit on the floor or on mat, and spread your legs. Make sure that the tape measure is between your legs and arms. The zero point on the tape measure starts at the midpoint of the knees. b. Slowly bend your upper body. Keep your knees straight and pointing toward the tape. Stretch your arms toward the toes. c. Measure the distance from the zero point to the point where your middle finger touches. Then ask your partner to record the longest distance made as indicated by the tape measure. Make three attempts.One-minute Curl-up Test ra This is used to Rating 10 11 12 13 14 measure the strength and z : E 9 50 S156 firmness of the abdominal 7 40 4146 muscle. SON seul tse combat baa Ss 25 20 29 31 35 36 Equipment: Mat and timer eS 5 160017) 19 57 Procedure: a. Lie face up on the mat or floor. Bend your knees. Keep your knees and feet together. no Cross your arms on your chest. = ETS - atin c. Slowly sit up until your elbows touch your e 9 47 SO S2 Sl 51 nea 75 39 40 41 41 42 Return slowly to starting position. a a aa 5 7 7 5 5 e. Repeat steps d and . Count the number of . 6. y 25 25 28 30 30 30 repetitions for one minute, and record it. 5 5 6190 191920 Use the table here for the ratings.This is se 0 cst Standing Long Jump Test Sj a on your leg power. a = Rating Excellent >250 >200 Equipment: Meter stick or os Very Good 241-250 191-200 tape measure, piece of chalk = Above Average 231-240 181-190 or marking pen Average 221-230 171-180 Procedure: Below Average 211-220 161-170 a. Draw a line. Poor 191-210 141-160 b..-Stand upright behind the line. _ Very Poor See os c. Bend your knees. Swing back your arms. d. Jump forward. e. Make sure that both your feet land on the floor at the same time together. f. Make three attempts, and record the longest distance covered. Use the tip of the heels of one foot nearest to the starting line as the end point in noting the distances. Mark the position on the floor using the chalk. g. Refer to the table for the ratings.20-m Shuttle Run This is used to measure the speed and agility of an athlete in many sports. a = EX. Equipment: Wooden.bIOcks, — — seaynntsn wos pe cones, measuring tape, — stopwatch, whistle Procedure: a. The marker cones should be 10 m apart. Place two wooden blocks on one side and near the cones. Stand behind the line or the marker. When the whistle blows, run. The time counting starts. c. Pick up a block. Bring and place it to the opposite side. (note: you are not allowed to throw the block.) d. Retum to get the other bloc, and place it on the same side. e. After putting down the two blocks properly. stop the timer. Record the time. Do this as fast as possible. Make three attempts. = 4)Stork Balance Test This is used to 2 Excellent measure the ability tobalance 604 7 on the ball of the foot. Average 238 Equipment: Nonslip surface, Fit 10-24 stopwatch Poor <10 Procedure: a. Remove your shoes. Place your hands on your hips or in front of your chest as shown in the picture b. Raise one foot. Put it on the side of your knee. Find balance auc 5 c. Ifyou are ready, slowly raise your heel. d. Start the time (nore: your partner will hold the stopwatch for you.) Stop the timer when any of the following happens: + Your hands are removed from the hips. + The other foot moves in any direction. + The raised foot wiggles and loses contact. + Your heel touches the floor. = f. Record your time. Make three attempts. oie g. Rate the best time. Use the table for the ratings.