Form A

PICTURE

PHYSICAL FITNESS TEST (PFT) SCORE CARD

S.Y. 2020 - 2021

NAME: John Matthew E. Miñano GRADE/SECTION: GV 9 AGE: 14 SEX: Male

SCHOOL: Saint Mary’s Academy Pasay City BIRTHDAY: November 9, 2005

PART I. HEALTH – RELATED FITNESS TEST

PARAMETERS ACTIVITIES PRE-TEST POST-TEST

(1st Quarter) (4th Quarter)
Body Mass Index (BMI)  Height (meters) 160 m
A. BODY  Weight (kilograms) 57kg
COMPOSITION BMI = Weight (kg.)  BMI 22.3
Height (m)2  Classification Normal
Weight
Heart Rate Per Minute 78 beats per
B. CARDIOVASCULAR 2 – Minute Jogging in  Before the Activity min
ENDURANCE Place Heart Rate Per Minute 98 beats per
 After the Activity min
Heart Rate Recovery 20 beats
C. STRENGTH 90 Degrees Push-Up  Number of Push-Up 20 push ups
Basic Plank  Time (00:00) 00:23 sec
Zipper Test Overlap Gap – Right Arm (cm) 11 cm
D. FLEXIBILITY Overlap Gap – Left Arm (cm) 10 cm
 First Try 41 cm
Sit and Reach (cm)  Second Try 43 cm
 Best Score 43 cm

PART II. SKILL – RELATED FITNESS TEST

PARAMETERS ACTIVITIES PRE-TEST POST-TEST

A. COORDINATION Coin Catch  Score: Number of Hits 4
Clockwise Time (00:00) 00:15 sec
B. AGILITY Hexagon Agility Test  Counter Clockwise Time 00:14 sec
C. SPEED 40 Meter Sprint  Time (00:00) 00:18 sec
 First Trial (cm) 142 cm
D. POWER Standing Long Jump  Second Trial (cm) 141 cm
(distance in cm)  Middle Score (cm) 141.5 cm
Stork Balance Stand Test  Right Foot Time (00:00) 00:43 sec
E. BALANCE  Left Foot Time (00:00) 00:58 sec
 First Trial (cm) 11 cm
F. REACTION TIME Stick Drop Test  Second Trial (cm) 7 cm
 Third Trial (cm) 8 cm
 Middle Score (cm) 8 cm
 WARM-UP EXERCISES

1. HEAD TURNS Look left (count 1), front (count 2), look right (count
3), and front (count 4). Repeat 8 times
2. HEAD TILT Move you ear to left shoulder (count 1), ear to right
shoulder (count 2); keep shoulders down and neck
relaxed, repeat 8 times
3. CHIN UP AND Relax your shoulders, drop chin to chest (count 1,2)
DOWN then lift chin to ceiling (count 3, 4). Repeat 8 times.
4. SHOULDER Move shoulders backward in circular motion for 8 times
CIRCLES and forward for 8 times.
5. ARM CIRCLES Extend your arms to the side (as if pushing walls and
fingers pointing to the sky). Move arms in circular
motion forward 10 times and backward 10 times.
6. SHOULDER Raise your right arm straight overhead. Bend your right
FLEXIBILTY elbow and let your right palm resting on the back of
your neck, with fingers pointing down. Reach down
behind your back with your left hand. Repeat with your
left shoulder up.
7. BENDS Stand tall, hands on hips, bend at the waist (front,
side, back, side) and then reverse direction. Repeat 4
times.

8. KNEE KICKS Stand tall, right knee up and extend the leg; repeat 10
times then switch to other leg
9. POINT, FLEX & Right leg out in front, point toes, and then flex foot,
CIRCLES repeat 10 times, rotate the ankle clockwise 10 times
then counterclockwise 10 times; switch legs and repeat
10. JUMPING Perform 50 basic jumping jacks.
JACKS
 VIRTUAL FITNESS CHALLENGE
Record a video of this challenge and send it to my g-mail account.
Do it by observing safety precautions.

CHALLENGE 1: PUSH UPS

How many push ups can you complete in 1 minute?

CHALLENGE 2: SIT UPS

How many sit ups can you complete in 1 minute?

CHALLENGE 3: PLANKING
How long can you hold a plank in 1 minute?

CHALLENGE 4: BOTTLE FLIP

Fill a clear bottle ¼ full of water and set the bottle on a flat surface. Hold the
bottle lightly near the cap with your thumb and fingertips, then flick your wrist up
and away from you so the bottle flips upward. If your bottle doesn’t land
properly, continue practicing. Your score will vary depending on the correct and
upright flips you have done in 1 minute.