Physical

Fitness
TEST
JESS MARK T. DE LOS SANTOS
MAPEH TEACHER
 LEARNING ACTIVITY

I can undertake physical activity and

physical fitness assessments
PE7PF-Ia- h-23
 GUIDE QUESTIONS:
1.What are the physical fitness tests you remember
doing when you were in Grade 6?
2.What is Physical Fitness Test (PFT)?
3.What is the difference between Skill Related Fitness
and Health Related Fitness?
4.Share your experiences during the administration of
the Physical Fitness Test.
5.As a Gabrielian student, what do you think is the
importance of being physically fit?
LET'S DO
ZUMBA
 Here’s how you do it!
1. Get and record your Resting Heart Rate
(RHR) in your activity notebook.
2. Do some Zumba moves using your
recorded music. (at least 3-5 minutes)
3. Record your pulse rate after the activity.
Part 1: Explanation of
Skill-Related Fitness
Components
 Agility: The ability to change direction quickly and accurately.

Balance: The ability to maintain equilibrium while stationary or moving.

Coordination: The ability to use different body parts together smoothly

and efficiently.

Power: The ability to exert maximum force in the shortest time.

Reaction Time: The ability to respond quickly to a stimulus.

 Importance and Application
Agility is crucial in sports like soccer, basketball, and tennis.

Balance is essential in activities like gymnastics, yoga, and ice skating.

Coordination is vital for sports like dancing, martial arts, and baseball.

Power is significant in activities such as weightlifting, sprinting, and

jumping.
Reaction time is essential in sports like boxing, volleyball, and sprinting.
Part 2. Explanation of
Health-Related Fitness
Components
 Cardiovascular Endurance: The ability of the heart and lungs to
supply oxygen to the muscles during prolonged physical activity.
Muscular Strength: The amount of force a muscle or muscle group
can exert against a resistance.
Muscular Endurance: The ability of a muscle or muscle group to
perform repeated contractions against a resistance without fatiguing.
Flexibility: The range of motion available at a joint.
Body Composition: The proportion of fat and non-fat mass in the
body.
 Importance and Application
Cardiovascular endurance is crucial for reducing the risk of heart
disease and improving stamina.
Muscular strength helps in performing daily tasks and maintaining
bone health.
Muscular endurance is important for activities requiring repetitive
motions, like gardening or carrying groceries.
Flexibility contributes to good posture, reduces the risk of injury,
and enhances mobility.
Body composition is linked to metabolic health and overall fitness
level.
 ACTIVITY 1:
Fit for Health
 Here’s how we do it:
The statement below are facts and flaws, write Fact if
the statement is True and Flaw if the statement does
not state a fact.

_______1. Skipping meals will help you lose weight.

_______2. A balance diet and regular exercise need to
be together to become fit
_______3. No pain no gain
_______4. Drink more water to have healthy skin
_______5. Less sleep will cause stress
 Part 1: Health – Related Fitness
Components:
BODY COMPOSITION IS THE RELATIVE PERCENTAGE OF
THE BODY FAT TO THE FAT-FREE MASS.
 Body Mass Index

Formula for computing

Body Mass Index:
Weight in ­kilograms.
Height in Meter²
Example: 3/ (1.20)² =30/(1.40) = 21.43
CLASSIFICATIONS
BELOW 18.5 Underweight
18.5-24.9 Normal
25.0-29.9 Overweight
30.0- Above Obese
 Physical Fitness
Score Card
Name: ________________________ Sex: _____________________ Age: ____________

Part I: Health-Related Fitness

A. BODY COMPOSITION Body mass Index (BMI)

Height
__________
__________

__________

__________

__________
Weight (kg) BMI Classification
(Meters)
 Part I: Health-Related Fitness
B. CARDIOVASCULAR ENDURANCE- 3 MINUTE STEP TEST
(Heart rate per minute)

__________
__________

__________
After the Activity Before the Activity
 Part I: Health-Related Fitness
C. STRENGTH

1. Push Up 2. Basic Plank

__________
__________

__________
Number of Push Up Time(second)
 Part I: Health-Related Fitness
D. FLEXIBILITY

1. Zipper Test

Overlap /Gap (score in centimeter)

Right Arm Leg Arm

__________

__________
__________
 Part I: Health-Related Fitness
D. FLEXIBILITY

2. Sit and Reach

Scores in Centimeters

1st 2nd 3rd

__________

__________

__________
__________
 Physical Fitness
Score Card
Part II: SKILL RELATED FITNESS
A. POWER: Standing Long Jump

Distance (Centimeter)

First Trial Second Trial

__________
__________

__________
Part II: SKILL RELATED FITNESS
B. BALANCE: Stork Balance Stand Test

Right Foot (00.00) Left Foot (00.00)

__________

__________

__________
 Part II: SKILL RELATED FITNESS
C. REACTION TIME: Stick Drop Test

1st Trial 2nd Trial 3rd Trial

__________
4th Trial
__________

__________

__________

__________
 ACTIVITY 2:
Crush your goals!
 YOU ARE GOING TO SET YOUR GOALS BASED ON THE
RESULT OF YOUR PHYSICAL FITNESS TEST RESULT.
LET’S DO IT:

1. BASED ON PFT, SELECT THREE COMPONENTS THAT YOU

THINK YOU NEED TO IMPROVE?
2. SET GOALS BASED ON THE RESULT OF PFT.
_________________

1.

3.
2.
Component

_________________
1.

2.

3.
Goals

_________________
1.

2.

3.
improve
Activities to be done to

_________________
Thank you!