Republic of the Philippines

CAMARINES NORTE STATE COLLEGE

F. Pimentel Avenue, Brgy. 2, Daet, Camarines Norte – 4600, Philippines

College of Business & Public Administration

PHYSICAL FITNESS TEST

Name: Sex: Age:

1. HEALTH RELATED SKILLS
A.1: Body Composition: Body Mass Index
Materials: weighing scale, tape measure
Formula: Weight (kg) / Height (m)2
Height Weight BMI Classification

A.2: Body Composition: Waist – To – Hip – Ratio

Materials: Tape Measure – inch or centemeter
Formula: WHR = Gw/Gh (Gw -waist girth/measure) (Gh – hip girth/measure)
Gw Gh WHR Rating

B. Cardiovascular Fitness: 3 - Minutes Step

 Republic of the Philippines
CAMARINES NORTE STATE COLLEGE
F. Pimentel Avenue, Brgy. 2, Daet, Camarines Norte – 4600, Philippines

College of Business & Public Administration

Materials: Stopwatch

Pulse per Minute Pulse per Minute Rating

(Normal Resting Heart Rate) (After Activity)

 Chart before the activity.

 Chart after the activity

C. Muscular Endurance: Plank

Materials: Stopwatch
Time Rating
 Republic of the Philippines
CAMARINES NORTE STATE COLLEGE
F. Pimentel Avenue, Brgy. 2, Daet, Camarines Norte – 4600, Philippines

College of Business & Public Administration

D.1 Flexibility: Sit & Reach

Materials: Tape Measure - Centimeter
1st Try 2nd Try 3rd Try Rating

D.2 Flexibility: Trunk Extension

Materials: yoga mat, tape measure or ruler
Procedure: The aim of the test is to lift the upper body off the floor using the muscles of
the back and hold the position to allow for the measurement. The subject lies on the mat in a
face-down position, with toes pointed back behind the body and hands placed under the
thighs. Place a marker on the floor in line with the eyes (a coin or other marker), which they
must maintain focus on throughout the movement (to help keep head in alignment). When
ready, the upper body is lifted off the floor, in a very slow and controlled manner, to a
maximum height of 12 inches. The head should be maintained in a straight alignment with
the spine. The position must be held long enough for a measurement to be made of the
distance - from the floor to the chin. Once the measurement has been made, the participant
returns to the starting position. Two trials are allowed, with the best score recorded.
Scoring: This test will be assessed as the distance from the floor to the chin. The
maximum score on this test is 12 inches, anything over this distance is recorded as 12
inches.
Result (Inches) Rating
 Republic of the Philippines
CAMARINES NORTE STATE COLLEGE
F. Pimentel Avenue, Brgy. 2, Daet, Camarines Norte – 4600, Philippines

College of Business & Public Administration

 Chart – Trunk Extension

Result (Inches) Rating

6 inches or fewer Needs to Improve: 1 Fitness
7 – 8 inches Developing Fitness: 2
9 – 11 inches Healthy Fitness Zone: 3
Achievement 12 inches Healthy Fitness Zone: 4
E. Muscular Endurance: 90 – Degree Push Ups
Materials: Mat
Procedure: Do 90 – Degree Push - ups within 1 minute.
No. of Repetitions in a Minute Rating

 Chart for 90 Degree Push - ups (Men and Women

 Republic of the Philippines
CAMARINES NORTE STATE COLLEGE
F. Pimentel Avenue, Brgy. 2, Daet, Camarines Norte – 4600, Philippines

College of Business & Public Administration

1.1 Overall Scoring Rubrics for Physical Fitness Test – Health Related Skills
Note: This will be the scoring rubrics that the instructor will use to evaluate / assess the student’s
performance during Physical Fitness Test.

5 4 3 2 1
Rating Excellent Good Average Fair Poor
Student/s Student/s Student/s Student Student
demonstrate demonstrates demonstrates demonstrates demonstrates
Application of individual skills individual skills inefficient ineffective and little or no
Skills with no with few individual skills inconsistent individual skills
observable observable skills
errors errors

Student is Student is on Student at Student is

Student is
always on task task and times is easily
Application of disengaged
and engaged in engaged in distracted from distracted from
Strategy from learning
learning learning most the learning the learning
process
process of the time process process

Student Student meets Student meets Student makes Student does

exceeds comprehensive some little or no not participate
comprehensive components of comprehensive attempt to meet in activities
components of fitness components of components of
fitness(heart fitness fitness
Application of
rate, repetition,
Rules and
range of
Conventions
motion,etc.)

Personal/Social Student is self- Student is self- Student is Student Student is

Responsibility motivated and motivated motivated with participates disruptive to
& Safety encourages occasional with the learning
others encouragement encouragement process
from teachers from teacher
and others and others

Total Score Rating

 Republic of the Philippines
CAMARINES NORTE STATE COLLEGE
F. Pimentel Avenue, Brgy. 2, Daet, Camarines Norte – 4600, Philippines

College of Business & Public Administration

Instructor’s Recommendation: (If needed)

Assessed by: Name of Instructor Reviewed by: Name of Instructor

Instructor I Program Chairperson

Noted by:

Dr. Name of Instructor

College Dean