PHYSICAL EDUCATION AND HEALTH 11: PHYSICAL FITNESS TEST

Cardiovascular Endurance Flexibility Body Composition

(Step test in 3 minutes) (Zipper test) (Body Mass Index)

Muscular Strength Muscular Endurance

(Push-up in One Minute) (Curl-up in One Minute)

FITNESS ASSESSMENT
In this fitness test, you will assess the current fitness level.
 This activity will take 45 minutes of class time. It has five fitness test. Each student will perform the fitness test for 40 minutes (8 minutes
per station) for data collection. Put your data in the table below. Answer the processing questions.

Date: _______________
Name: _________________________________________________________________________
Male / Female (Circle one) Test: Pre / Post (Circle one)
Recorded name _________________________________________________________________
Evaluator names: ________________________________________________________________

Record the student’s time/number of repetition where applicable

Test Procedure: Rating/Classification Score

1.Cardiovascular Endurance: Step-test

_______ Heart Rate
in 3 minutes

_______ Left hand

2. Flexibility: Zipper Test
_______ Right hand

Weight (kg) =

3. Body Composition Height ( =

Total: ______

4. Muscular Endurance _______ no. of Repetition

5.Muscula Strength _______ no. of Repetition

OVERALL RATING:
PRE-FITNESS TEST MATERIALS AND PROCEDURES:

1. Cardiovascular Endurance (Step test in 3 minutes)

Materials: Timer, Step board 12 inches
Procedures:
a. Position in front of the step.
b. At the go signal, step up and down the step board for 3 minutes at the rate of 24 steps per minute. One step consist of 4 beats, that is,
“up with the left foot, down with the left foot, up with the right foot, down with the right foot”
c. Afterward stand and relax. Do not talk.
d. Locate your pulse. Count the pulse rate for 10 seconds. Multiply by 6.

Scoring: Record the 60-second heart rate after the activity.

See Rubric 1: Cardiovascular Endurance: Step test in 3mins. for assessment

2. Flexibility (Zipper test)

Material: Ruler
Procedures:
For the test taker
a. Stand erect
b. To test the right shoulder, raise your right arm, bend your elbow, and reach down across your back as far as possible.
c. At the same time, extend your left arm down and behind your back, bend your elbow up across your back, and try to cross your
fingers over those of your right hand.
d. Reach with your right hand over your right shoulder and down your back as if to pull a zipper or scratch between your shoulder
blades.
e. To test the left shoulder, repeat 1 to 4 above with your left hand over your left shoulder.

For the tester

a. Observe whether the fingers touch or overlap each other.
b. Measure the distance in which your fingers overlap
c. Record the score in centimeter.

Scoring: Record the zipper test to the nearest 0.1 centimeter.

*See Rubric 2: Flexibility: Zipper Test for assessment

3. Body Mass Index

Weight
Material: Bathroom scale
Procedure:
For the test taker
a. Wear light clothing before weighing
b. On bare feet, stand erect and still with weight evenly distributed at the center of the scale.

For the partner

a. Be sure to adjust the scale to zero point.
b. Record the reading in kilogram

Scoring: Record body mass in the nearest 0.5 kilogram

Height
Material: Tape measure laid flat to a concrete wall. The zero point starts at the bottom of the floor, L-square, Even and firm floor and flat wall
Procedure:
For the test taker
a. Stand erect on bare feet with heels, buttocks, and shoulders pressed against the tape measure on the wall.

For the partner

b. Place the L-square against the wall with the base at the top of the head of the person being tested.
c. Record the reading in meter

Scoring: Record standing height in the nearest 0.1 centimeter (1 meter = 100 centimeters).
*See Rubric 3: Body Composition: Body Mass Index for assessment

4. Muscular Endurance
Material: Exercise mat or any clean mat
Procedure:
For the test taker:
a. Assume a lying position with your feet flat on the floor and knees bent at about 90-degree angle, hands palm down at the sides with
fingertips touching the first tape line.
b. Complete a slow, controlled cur-up, sliding fingertips along the floor until they touch the second tapeline.
c. The curl-up should be performed at a rate of one every 3 seconds or 20 curl-ups per minute (2 seconds going up and 1 seconds going
down).
d. There should be no rest at the bottom position. Perform as many curl-ups as possible without stopping.

For the tester:

a. Ensure that the student performs the curl-ups in the correct form.
b. One curl-up is counted each time the student can no longer perform the curl-ups in then correct form (three corrections are allowed),
feels pain, voluntarily stops, or cadence is broken.

Scoring: Record the number of curl-ups made.

*See Rubric 4: Muscular endurance: Sit up in One Minute for assessment

5. Muscular Strength
Material: Exercise mat or any clean mat
Procedure:
For the test taker

Get on the mat face down in standard push-up position: palms on the mat under shoulder; fingers pointing forward; and legs straight, parallel,
and slightly apart, with your toes supporting your feet.

FOR BOYS: Straighten your arms, keeping the back and knees straight, then lower the arms until there is a 90-degree angle at the elbows
(upper arms are parallel to the floor)
FOR GIRLS: With your knees in contact with the floor, straighten your arms, keeping your back straight. Then lower your arms until there is a
90-degree angle at the elbows (upper arms are parallel to the floor).

Perform as many repetitions as possible, maintaining a cadence of 20 push-ups per minute (2 seconds going down and 1 second going up).

For the tester:

a. As the student assumes the position of push-up, start counting as he/she lowers his/her body on the ground unlit he/she reaches a
90-degree angle at the elbow.
b. Make sure that the student performs the push-ups correctly.
c. The test is terminated when the student can no longer perform the push-ups in the correct form (three corrections are allowed), feels
pain, voluntarily stops, or cadence is broken.

Scoring: Record the number of push-ups made.

*See Rubric 5: Muscular Strength: Push-up in One Minute for assessment

Fitness Synthesis: (after Pre-Fitness Assessment)

*See Rubric 6: Rating Scale for Overall Fitness Result

RUBRIC FOR ASESSMENT

Rubric 1: Cardiovascular Endurance: Step test in 3mins.

Rating Scale Description Score

Excellent Student Heart Rate is >90 4

Very Good Student Heart Rate is 80-89 3

Good Student Heart Rate is 65-79 2

Needs Improvement Student Heart Rate is <65 1

Rubric 2: Flexibility: Zipper Test

Rating Scale Description Score

Excellent Fingers overlapped by 6cm or more 4

Very Good Fingers overlapped by 4-5cm or more 3

Good Fingers overlapped by 2-3cm or more 2

Needs Improvement Just touched or 1cm overlapped 1

Rubric 3: Body Composition: Body Mass Index

Rating Scale Description Score

Underweight Student’s BMI is <18.5 4

Normal Student’s BMI is 18.5-24.9 3

Overweight Student’s BMI is 25.0-29.9 2

Obese Student’s BMI is >30 1

Rubric 4: Muscular endurance: Sit up in One Minute

Rating Scale Description Score

Excellent Student can do >35 sit up without stopping 4

Very Good Student can do 26-35 sit up without stopping 3

Good Student can do 19-26 sit up without stopping 2

Needs Improvement Student can do <18 sit up without stopping 1

Rubric 5: Muscular Strength: Push-up in One Minute

Rating Scale Description Score

Excellent Student can do >35 sit up without stopping 4

Very Good Student can do 26-35 sit up without stopping 3

Good Student can do 19-26 sit up without stopping 2

Needs Improvement Student can do <18 sit up without stopping 1

Rubric 6: Rating Scale for Overall Fitness Result

Rating Scale Description Range (Male) Range (Female)

Excellent All criteria that was set met >16 Total score in Fitness test >14 Total score in Fitness test

Very Good Some of the criteria that was set met 11-15 Total score in Fitness test 9-13 Total score in Fitness test

Good Few of the criteria that was set met 6-10 Total score in Fitness test 4-8 Total score in Fitness test

Needs
None of the criteria that was set met <5 Total score in Fitness test <3 Total score in Fitness test
Improvement