Learning Module 4: Physical Fitness Test

Intended Learning Outcomes:

 Distinguish the different types of physical fitness test;

 Acknowledge the awareness on the benefits of health wellness;
 Demonstrate the different Physical Fitness Test.

Physical Fitness Test

 Is necessary activity because it will give us information on the status of over-all

physical fitness.
 The Physical Fitness Test will serve as a guide in determining what PE activities
the student will need to improve any physical fitness component or their physical
fitness component in general.
 Should be administered at least twice a year: pre-test at the beginning of the
school year and the post-test at the last month before the end of the term. This
will provide information whether the Physical Education program in general help
the students achieve physical fitness.

A. HEALTH-RELATED FITNESS

1. Body Composition – is the body’s relative amount of fat-free mass.

a. Body Mass (weight) – the heaviness or lightness of a person.

Purpose: Is used to determine body mass index indicates whether one is of normal
weight, overweight or obese. It is also relevant to sports where light individuals excel as
 in distance running and marathon, or in throwing events in athletics where heavier
individuals perform better.
Equipment: bathroom scale

b. Stature (height)

Purpose: is the distance between the floors to the vertex of the head. In conjunction with
weight, the body mass index is computed to determine if one is normal weight,
overweight or obese.
Formula for computing Body Mass Index

BMI= Weight (kg)

Height (m)2

Equipment: tape measure/ meter stick

2. Flexibility – is the ability of the joints and muscles to move through its full range of
motion.

c. Zipper Test
Purpose: to test the flexibility of the shoulder girdle.
Equipment: ruler
Scoring: record the gap/ overlap to the nearest 0.1 cm.

d. Sit and Reach

Purpose: to measure the

flexibility of the hamstring
muscles (back of the thigh) and to
some degree, the lower back.
Equipment: meter stick
Scoring: record the distance to the nearest 0.1 cm.
 3.Cardiovascular Endurance – is the ability of the heart, lungs and blood vessels to
deliver oxygen to working muscles and tissues, as well as the ability of those muscles
and tissues to utilize the oxygen. Endurance may also refer to the ability of the
muscles to do repeated work without fatigue.

e. 3-minute step test

Purpose: to measure cardiovascular endurance

Equipment: stair, stopwatch
Height of the step: Elementary: 8
inches
Secondary: 12
inches
Scoring: record the 60 second heart rate after
the activity
Note: Get the heart rate while at rest for 1 minute. Then
get the pulse rate after the activity for 10 seconds multiply
by 6.

4. Strength – is the ability of the muscle to generate force against physical objects.

f. Push-up

Purpose: to measure strength of the upper extremities.

Equipment: exercise mats or any clean mats

Scoring: record the number of push-up mad

g. Basic Plank

Purpose: to measure the strength/ stability of the

core muscles
Equipment: exercise mats or any clean mat

Scoring: record the time in the nearest seconds/

minutes

B. SKILL-RELATED FITNESS

5. Speed – is the ability to perform a movement in one direction in the shortest

period of time.

h. 50-meter Sprint
Purpose: to measure the speed. The stability to
run very fast, in a sudden burst of
 speed at high intensity, is an asset in most sporting events in individual
sports as well as in team sports.
Equipment: stopwatch, running area
Scoring: record the time in nearest minutes and seconds

6. Power – is the ability of the muscle to transfer energy and release maximum
force at fast.

i. Standing Long Jump

Purpose: to measure the explosive strength and power

of the leg muscles. Leg power is important for most
athletic events that involves running, jumping and
throwing.
Equipment: tape measure/ meter stick
Scoring: record the best distance in meters to the
nearest 0.1cm

7. Agility – is the ability to move in different directions quickly using a combination

of balance, coordination, speed, strength and endurance.
j. Hexagonal Agility Test

Purpose: to measure the ability of the body to move to different

directions quickly.

Equipment: tape measure/ meter stick, stopwatch, chalk,

masking tape

Scoring: add the time of the two revolutions and divide by 2 to

get the average.
- Record the time in the nearest minutes
and seconds.

Hexagonal size
a. Length of each side is 24 inches (60.5cm)
b. Each angle is 120 degrees.
8. Reaction Time – the amount of time it takes to respond to a stimulus.

k. Stick Drop Test

Purpose: to measure the time to respond to a
stimulus.

Equipment: 24 inches ruler or stick, arm chair

Scoring: record the middle of the three scores

(for example: if the scores are 21, 18, and 19,
the middle same score is 19). In case where the
two scores are the two scores are the same (for
example: 18, 18, and 24), the repeated score
shall be recorded.
9. Coordination – the ability to use the senses with the body parts to perform
motor tasks smoothly and accurately.

l. Juggling

Purpose: to measure the

coordination of the eye and hand.

Equipment: sipa made of washer

with straw (approximately 4.6grams

Scoring: record the number of hits

the performer has done.

10. Balance – is the maintenance of equilibrium while stationary or moving.

m. Stork Balance Stand Test

Purpose: to assess
one’s ability to
maintain equilibrium

Equipment: flat, non-

slip surface

Scoring: record the

time taken on both
feet in nearest seconds.

References:
Tulio, D. D. (2005). Physical Fitness Self-Testing Activities: PE1. Katha
Publishing Co., Inc. .