FITNESS TEST FORM

(revised Jan. 2023)

P.E Course Section S.Y. & Semester

Name

Date of Birth Age Sex

___ ___ / ___ ___ / ___ ___

Partner's Name

I. BODY MASS INDEX

PRE - TEST POST - TEST
Weight lbs kg lbs kg
Height cm m cm m
BMI RATING RATING
Formula listed in the back page Formula listed in the back page

II. GIRTH MEASUREMENT

PRE - TEST POST - TEST
1st 2nd 3rd Average 1st 2nd 3rd Average
Waist Circumference (cm)
RATING RATING RATING RATING

III. BODY FAT %

PRE - TEST POST - TEST
RATING RATING

PRE - TEST POST - TEST

Lean Body % Lean Body %
Lean Body Weight
Desired Lean Body Weight
Body Upper Limit Desired Body Upper Limit
Weight Lower Limit Weight Lower Limit
Formulas listed in the back page Formulas listed in the back page

IV. MUSCLE STRENGTH AND ENDURANCE

PRE TEST POST TEST
90° Push-Ups RATING RATING
1-minute Planks RATING RATING
*Abdominal Strength Test RATING RATING
*Core Strength & Stability test RATING RATING

*V. FLEXIBILITY
PRE TEST POST TEST
Sit-and-Reach (inches) (Low Back and 1st 2nd 3rd Score 1st 2nd 3rd Score
Hip)
RATING RATING

VI. AEROBIC CAPACITY

PRE TEST POST TEST
20-MST Stage & Shuttle Stage & Shuttle
RATING RATING

Time Time
Rockport Heart Rate (bpm) Heart Rate (bpm)
VO2 Max RATING VO2 Max RATING

VO2 Max Formula for Rockport:

132.853 - (0.0769 x weight in lbs) - (0.3877 x your age) + (6.315 if you are male or 0 if you are female) - (3.2649 x your walking time) -
( 0.1565 x your heart rate at the end)

* For Pathfit 2 only

 Waist
circumference
2Disease risk
BMI RATING (South Asian/
Chinese/ Below Normal Above
Japanese) Body Fat Normal Ranges Normal
cm 90 cm
Women Women
Men <13.4 13.4 - 21.7 >21.7
<18.5 Underweight Low Women <24.6 24.6 - 33.22 >33.22
Low Risk
18.5– 24.9 Normal Risk
Increase
25.0–29.9 Overweight High Conversion Formula
d
30.0–34.9 Obesity class I High Very Kg to lbs Weight in kg x 2.2
Obesity class Very
35.0–39.9 Extreme high CM to m Move to decimal places to the left
II high
>40.0 obesity (class Extremely high BMI Formula: Weight in kg / Height in m²
III)

90 degrees Push Ups (Golding et al., 1986) 1 minute elbow plank

Male Female Rating Time Points
Age 15-19 20-29 15-19 20-29
Rating
Needs Fair 35-45 3 points
<17 <16 <11 <9
Improvement
Fair
(1 point) 18-22 17-21 12-17 10-14
(3 points)
Good Average 45-59 4 points
23-28 22-28 18-24 15-20
(5 points)
Very Good
29-38 29-35 25-32 21-29 Good 60 5 points
(5 points)

Body Fat %
Lean Body % (LB%) = 100 - Body Fat %
Lean Body Weight (LBW)= Wt (lbs) x LB% / 100
Upper Limit = LBW / 0. 80 (Male) 0.67 (Female)
Lower Limit = LBW / 0.92 (Male) 0.79 (Female)

Above Male Bleep Test

Avera 10 9 8 Below 7 6 5 0
Age Excellent Averag ≥ L8 S9 L8 S5 L8 S1 L7 S7 L6 S8 L6 S4 Poor
ge pts pts pts Average pts pts pts pt
14-16 L12 S7 L11e S2 L8 S9 ≥ L9- S2 L8-S9 L8-S5 L7 S1 L8-S1 L7-S2 L6-S8 <L6 S6 <L5 S9
17-20 L12 S12 L11 S6 L9 S2 L8- S6 L8-S2 L7-S8 L7 S6 L6-S9 L6-S5 L6 -S1 <L7 S3 <L6 S4
≥L8L9S10
S3 L8 S10
L8 S6 L8
L8 S2
S6 L7 S3
L8 S2 L6 S9
L7 S4 L6S10
L6 S5
21-30 L12 S12 L11 S7 L9 S3 - - - L7 S8 - - - <L7 S5 <L6 S6
L8 S11 L8 S7 L8 S3 L7 S5 L7 S1 L6 S7

Above Female Bleep Test

Avera 10 9 8 Below 7 6 5 0
Age Excellent Averag ≥ L6 S7 L6 S1 L5 S8 L5 S4 L4 S6 L4 S2 Poor
ge pts pts pts Average pts pts pts pt
14-16 L10 S9 L9eS1 L6 S7 ≥ L6- S8 L6-S4 L5-S9 L5 S1 L5-S5 L4-S7 L4-S3 <L4 S7 <L3 S5
17-20 L10 S11 L9 S3 L6 S8 ≥L6
L6-S4
S6 L5-S2
L6 S9 S5
L5-S7 L5 S2 L4-S3
L5 S7 S3
L4-S8 L3-S4
L4 S6 <L4 S9 <L3 S8
21-30 L10 S8 L9 S2 L6 S6 L6- S5 L6-S1 L5-S6 L5 S1 L4-S8 L4-S4 L4-S1 <L4 S9 <L3 S8
L6 S3 L5 S8 L5 S4 L4 S9 L4 S5 L4 S1

Abdominal Strength Test

Level Rating Description
0 Very Poor cannot perform level 1
1 Poor with arms extended, the athlete curls up so that the wrists reach the knees
2 Fair with arms extended, the athlete curls up so that the elbows reach the knees
3 Average with the arms held together across abdominals, the athletes curls up so that the chest touches the thighs
4 Good with the arms held across chest, holding the opposite shoulders, the athlete curls up so that the forearms touch the thighs
5 Very Good with the hands held behind head, the athlete curls up so that the chest touches the thighs
6 Excellent as per level 5, with a 5 lb (2.5 kg) weight held behind head, chest touching the thighs
7 Elite as per level 5, with a 10 lb (5 kg) weight held behind head, chest touching the thighs