Body Mass Index

Purpose: To measure of body fat based on height and weight.

Equipment needed: Weighing scale, Tape measure Classification
How to Calculate BMI

Weight (kg)
BMI=
Height

Example:

1.) weight: 62 kg 3.) 62 kg

height: 1.68 2.8224
BMI = 21.976
62 kg
2.) 1.68 X 1.68
= 2.8224
Classification
Normal weight
Zipper Test

Purpose: Test for the shoulder flexibility

Equipment needed: Tape measure
Goal: Raise one arm across back with bent elbow reaching
down fingers of the other hand
Procedure:
1. In standing position, raise one arm across you back,
bend the elbow and reach down as far as possible,
simultaneously, bring other arm down and behind the
back trying to cross over those with the other hand.
2. Measure the distance of overlapped fingers in cm.
3. Repeat the procedure with the other hand. Record
the score

SCORE STANDARD INTERPRETATION

5 Fingers overlapped By 6 cm and above EXCELLENT
4 Fingers overlapped By 4 - 5.9 cm VERY GOOD
3 Fingers overlapped By 2 – 3.9 cm GOOD
2 Fingers overlapped By 0.1 – 1.9 cm FAIR
1 Just Touch the fingers NEEDS IMPROVEMENT
0 Gap of 0.1 or wider POOR
 3 Minute Step Test

Purpose: To measure Cardiovascular Endurance

Equipment: Stopwatch,Metronome,Clapper
Height of the Step 12 inches

First need to do Resting Heart Rate (RHR)

The pulse felt on the neck is called the Carotid pulse
The pulse at your wrist is called the Radial pulse.

Procedure

1. Stand at least one foot away from the step/bench with trunk erect and eyes looking straight ahead.
2. The steps should be alternate. Step up and down the step/bench for 3 minutes at the rate of 96
beats per minute (bpm) 1 step consist of 4 beats
3. Immediately after the exercise, stand and locate your pulse and start to get heart rate.
4. Don’t talk while taking the pulse beat.
5. Count the pulse beat for 10 seconds and multiply it by 6. For example, 16 x 6 = 96 beats per minute
(bpm)
 Flexed- Arm Support (Static)
Purpose: Test the muscular strength of the shoulder and upper arm
Equipment: Mat, Stopwatch
Goal: Hold the push-up position

Procedure:
1. Female: Support the body in a push-up position from the knees. The hands should be
outside the shoulders, the back and legs straight. Lower the body until the upper arm
is parallel to the floor or elbow is flexed at 90 degrees.
2. Male: Use the same procedure as for women except support the push-up position from
the toes instead of the knee. (same position as for 90 degree push-up.) Hold the 90-
degrees position as long as possible, up to the 40 seconds.
3. Record the obtained holding position

SCORE STANDARD INTERPRETATION

5 40 SECONDS AND ABOVE EXCELLENT
4 30-39 VERY GOOD
3 20-29 GOOD
2 10-19 FAIR
1 <10 NEEDS IMPROVEMENT
 90 Degrees Push-up (dynamic)
Purpose: Test for the strength and endurance of the upper arm muscles
Equipment: Mat
Goal: To perform a proper push-up

Procedure:
1. From prone lying position, place the hands just outside the shoulder with
elbows bent.
2. Male: Support the body in a push-up position from toes with back, hip and legs
align
Support the body in push-up position from the knees instead of toes,
with back, hip and legs aligned.
4. Lower the body until the upper arm is parallel to the floor or a 90 degrees
angle of the bent elbow.
5. Repeat as many times as possible.

SCORE STANDARD INTERPRETATION

5 25 AND ABOVE EXCELLENT
4 20-24 VERY GOOD
3 15-19 GOOD
2 10-14 FAIR
1 5-9 NEEDS IMPROVEMENT
0 1-4 POOR
Name: Sex: Age:

Part I: Health-Related Fitness Test

A.BODY COMPOSITION: Body Mass Index (BMI)

Height (m) Weight (kg) BMI Classification

B. CARDIOVASCULAR FITNESS: 3 Minutes Step Test

Heart Rate per minute

Before the Activity After the Activity

C. MUSCULAR STRENGTH and ENDURANCE

90 Degree Push-Ups (Dynamic) Flexed-Arm Support (Static)

Score: Score:

D. FLEXIBILITY

Zipper Test

Over Lap/Gap (cm) Score Interpretation

Right

Left