Bicol University

Institute of Physical Education, Sports and Recreation

Legazpi City
Email Address: buipesr@gmail.com / buipesr@bicol-u.edu.ph

Subject: Pathfit I Movement Competency Instructor: Prof. Jarmi Diane M. Mandane

FITNESS CHECK: PHYSICAL FITNESS TEST

The aim of the activity is to introduce you to a variety of fitness tests and for you to be able to relate the tests to the
appropriate component of fitness and will serve as a benchmark to verify training improvements.
Direction: Complete each of the fitness assessment, after completing the fitness check

I. RESTING HEART RATE

Heart rate is the number of times the heart contracts and is express in beats per minute. It can be monitored through the
pulse. Resting heart rate should be measured early in the morning by palpitating the radial artery for full 60-second count. A
lower resting heart rate may be an adaptation of the cardiovascular system to the training.

II. BODY COMPOSITION AND WAIST CIRCUMFERENCE

Body mass index is typically used for to evaluate the general health
A. Body Mass Index: Measure your weight in kilogram and height in meters and record the results. Be sure to record the
unit of measurement.
Weight: ______________ Height: _______________
Calculating BMI: BMI equals body weight in kilograms divided by height in meters squared (kg/m 2).
Body weight ___________ kg ÷ height ___________ m 2 = BMI ___________ kg/m 2
In rating your BMI refer to the table for a rating of your BMI. Record the results below.

B. Waist Circumference
The location of body fat distribution influences your health risk. Lower risk is associated with fat distributed around the
hips and thighs, while trunk abdominal fat poses higher risk. Measuring your waist circumference can help identify your
risk level.
Direction: Palpate the last rib (trace from the lowest point of the sternum) and place the tape measure below it.

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III. CARDIORESPIRATORY FITNESS TEST
20-METER MULTI-STAGE SHUTTLE RUN
Direction: When the audio recording indicates the start of the test, jog forward to the turn line, aiming to arrive in time with the
first beep, then turn back and jog in the opposite direction to the start line in time with the next beep. As the test progresses
past seven laps, the beeps will come closer together so you will have to run faster to make it to the lines in time. For a lap to
count, you will need to step at least one foot on or over the lines. Continue going back and forth until you cannot reach the
opposite line in time with the beep two times in a row. If that hap pens, the test is over

From Fukuda, David H. (2019) Assessments for Sport and Athletic Performance.
Human Kinetics

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 Direction: The last completed stage and the athlete’s or client’s age can be used to estimate maximal aerobic capacity using the
conversion nomogram provided in the figure below. For example, if an 18 years old athlete completed stage 6, the estimated
maximal aerobic capacity is 38.6 ml/kg/min.

Normative Data: General maximal aerobic capacity classification values are provided for men and for women in the figure below

References:
Urbiztondo, S. M. et al. (2022) VIBAL PATHFIT 1 - Movement Competency Training
Fukada, David H. (2019). Assessment for Sport and Athletic Performance. Human Kinetics

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