 Record your results in the Physical Fitness Test score card.

Submit it to your instructor for assessment.

Physical Fitness Test
Name: JOHN DAVID M. CALILAP Age: 20
Course & Block: BSN - PED 0093-7

Reminders:
Prepare for the test. Perform the test. Record your test results.

 Review the procedures in conducting the Physical Fitness Test.

 Wear appropriate attire.
 Do the warm-up exercises on your own or find your assistant/ partner.
 Re- orient yourself on the proper execution of the tests and recording of test results.
 Go through with the test without exerting maximum effort.
 Observe safety.

PART I. Health- Related Fitness (HRF)

A. Body Composition: Body Mass Index (BMI)

Height Weight BMI Classification

5’8 ft 127.8 lb 19.4 Normal range

B. Flexibility
1. Zipper Test
Right Left

3.1 in 2.8 in
2. Sit and Reach
1st try 2nd try 3rd try
8.2 inches 12.7 inches 11 inches

C. Cardiovascular Endurance: 3-minute step test

Heart Rate per Minute
Before the Activity After the Activity

72 bpm 113 bpm

 D. Strength
1. Push-ups (1 min.)
Number of Push-ups
19

2. Curl-ups (1 min.)
Number of Curl-ups
11

PART II. Skill- Related Fitness (SRF)

A. Speed: 40 meter Sprint (skip this test)

Time
B. Power: Standing Long Jump
Distance (in 1st try 2nd try 3rd try
centimeters)
193 cm 189 cm 201 cm

C. Agility: Hexagon Agility Test

Clockwise: Time Counterclockwise: Average
(0:00) Time (0:00)
5:0 secs 5.74 secs 5. 37 secs
D. Reaction Time: Stick Drop Test
1st try 2nd try 3rd try
6.7 inches 9 inches 6.1 inches

E. Coordination: Paper Throw and Catch

Score
51
 F. Balance: Stork Balance Stand Test
Right Left
1:05 mins 1:10 mins

PERFORMANCE TARGETS FOR BOYS

AGE STRENGTH FLEXIBILITY ENDURANCE

Partial Curl Push Ups Sit and Reach (cm) 3 min. Step 1km. Run
Ups Test
15 38 21 55 107 4:14

16 42 22 56 105 4:10

17 45 23 64 102 4:00

18 47 24 69 99 3:55

19 49 25 70 98 3:45

20 51 26 72 96 3:35

21 55 27 72 95 3:30
 PERFORMANCE TARGETS FOR GIRLS

AGE STRENGTH FLEXIBILITY ENDURANCE

Partial Curl Push Ups Sit and Reach (cm) 3 min. Step 1km. Run
Ups Test
15 23 12 58 103 4:30

16 24 13 63 101 4:25

17 25 14 68 100 4:17

18 26 14 72 98 4:10

19 27 15 74 96 4:05

20 30 15 75 95 3:37

21 30 16 75 93 3:35