HEALTH RELATED FITNESS

1. BMI (Materials: Calculator)

STEP 1: Get your Weight in Kg (Ex: 49 kgs)

STEP 2: Get your Height in meters (Ex: 1.58)

STEP 3: Height in meters x Height in meters (Ex: 1.58 x 1.58 = 2.496)

STEP 4: Step 1 divided by Step 3 = BMI

NAME SCORE RESULT/CLASSIFICATION

STUDENT 1:

STUDENT 2:

1. FLEXIBILITY (Materials: Meter stick, ruler, yoga mat)

a. Sit and Reach (Measure the flexibility of hamstring)
1. Look for a place with a wall
2. Lay on the Floor then put your head, back and hips against the floor
3. Knee level (1 ruler wide)
4. Set the meter stick Start from knee (Inches)
5. 3 trials
6. Last 2 trials , get the average ( results / 2 = average )

NAME 1ST ATTEMPT 2ND ATTEMPT 3RD ATTEMPT SCORE RESULT/CATEGORY

STUDENT 1:

STUDENT 2:
 b. Modified ( Zipper test Full ) – Measure shoulder flexibility
1. Raise hand over your head, bend the elbow o opposite arm, then stretch as far as you can
behind your back
2. Make an effort to cross your fingers over the other fingers
3. Result: (measure to the nearest inch)
a. If fingers over lap = Positive score
b. If fingers are unable to touch = Negative score
c. If fingertips only touch each other = zero

NAME LEFT UP RIGHT UP FITNESS CATEGORY

STUDENT 1:

STUDENT 2:

3.CARDIORESPIRATORY FITNESS (Materials: Timer, calculator)

3-minute step test

STEP 1. Get your pulse rate within 1 minute before doing any activity
STEP 2. Do the 3 mins. Step test, not too slow not too fast
Step 3. Remain standing while having 20 seconds rest/recovery standing position
STEP 4. After 20 second, kindly count your pulse rate within 15 seconds

Scoring
Example:
STEP 1: 15 seconds = 39 heart beats
STEP 2: 39 x 4(Given) = 156 bpm

FOR MEN: VO2MAX = 111.33 – (0.42 X 156) = 45.81 mL/kg/min

FOR WOMEN: VO2MAX = 111.33 – (0.1847 X 156) = 82.51 mL/kg/min

NAME AFTER 1 MIN AFTER 15 SECS BMP VO2MAX CLASSIFICATION

PR PR SCORE

STUDENT 1:

STUDENT 2:
4. MUSCULAR STRENGHT AND ENDURANCE (Materials: Yoga mats)

Flexed Arm Support (static)

1. Perform static Push up position ONLY (Men and Women) 90-degree angle of elbow.
2. Can do static flexed arm support within 35 second minimum.

NAME SCORE RATING

STUDENT 1:
STUDENT 2:

SKILL RELATED

AGILITY (Materials: Coin)

COIN SNATCH
a. Position the coin on the elbow
b. Do not volley the coin
c. Grab the coin in one snatch.
d. Grab the coin downward stroke with the same arm. Palm facing down

NAME #’S OF ATTEMPT RATING

STUDENT 1:

STUDENT 2:

BALANCE (Materials: Presence of mind)

STORK BALANCE TEST
STEP 1: stand with your dominant leg. Shoes off
STEP 2: hands on hips, non-supporting foot place on the side of the knee of the dominant leg
STEP 3: 1 minute to practice balancing
STEP 4: then, timer starts when the heel is lifted (Close your eyes)
STEP 5: Timer stops when:
1. Heel touches the ground
2. The performer will hop or foot loose contact with the knee
Scoring: 3 attempts = Longest time attempt basis

NAME 1ST ATTEMPT 2ND ATTEMPT 3RD ATTEMPT LONGEST ATTEMPT

STUDENT 1:

STUDENT 2: