LESSON 3

FITNESS
TEST
 WHAT IS
PHYSICAL
FITNESS TEST?
 PHYSICAL FITNESS TEST
Physical Fitness Testing is a necessary activity
because it will give us information on the
status of overall 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.
 SAFETY GUIDELINES
NEEDS TO BE CHECK
BEFORE PERFORMING
THE TESTS
 SAFETY GUIDELINES
Review medical considerations. Students
should not take the test if not feeling well
or suffering from an infection.
Warm-up 5-10 minutes before Physical
Fitness Test.
Students should not take heavy meals for
two hours before the test.
 SAFETY GUIDELINES
Students should wear physical education
attire for the test.
Before taking the test, students must count
their pulse rate (at rest). Their initial pulse
rate must not be more than 120 beats per
minute.
LET'S DISCUSS THE
DIFFERENT FITNESS
TESTS
 TEST NO 1:
STANDING LONG JUMP
TEST NO 1: STANDING LONG JUMP
Allow two consecutive fair trials within
the testing period.
The measure is made from the take-
off line to the heel of the foot closer to
the take-off board or line.
TEST NO 1: STANDING LONG JUMP
An attempt where the performer loses
his balance and falls backward is not
counted.
Taking beyond the take-off point is
considered foul.
TEST NO 1: STANDING LONG JUMP
 TEST NO 2:
BENT-KNEE CURL-UPS
TEST NO 2: BENT-KNEE CURL-UPS
Only one trial shall be allowed.
No resting between curl-up is
permitted.
The knee must remain bent at the
right angle for the duration of the
exercise.
TEST NO 2: BENT-KNEE CURL-UPS
The curl-up shall be counted only if the
performer:
keeps the crossed arms close to his chest
and
returns to starting position with the upper
back touching the mat or floor before
curling up again.
TEST NO 2: BENT-KNEE CURL-UPS
 TEST NO 3:
50-METER SPRINT
TEST NO 3: 50-METER SPRINT
The runner should be instructed not to
slow down before the finish line.
For motivation, schedule two runners at
a time.
TEST NO 3: 50-METER SPRINT
 TEST NO 4:
REGULAR PUSH-UPS FOR
MALES
TEST NO 4: REGULAR PUSH-UPS
FOR MALES
Only one trial shall be allowed.
No resting between push-ups is
permitted.
TEST NO 4: REGULAR PUSH-UPS
FOR MALES
TEST NO 5: KNEE PUSH-
UPS FOR FEMALES
TEST NO 5: KNEE PUSH-UPS FOR
FEMALES
Only one trial shall be allowed.
No resting between push-ups is
permitted.
TEST NO 5: KNEE PUSH-UPS FOR
FEMALES
 TEST NO 6:
SHUTTLE RUN
TEST NO 6: SHUTTLE RUN

Do not allow the performer to throw

the wooden block across the line.
Allow two trials and record the faster
time.
TEST NO 6: SHUTTLE RUN
 TEST NO 7:
SIT AND REACH
TEST NO 7: SIT AND REACH
Sit properly leaning on the wall.
Place one hand on top of the other,
then reach slowly forward.
At the point of your greatest reach,
hold for a couple of seconds, and
measure how far you have
TEST NO 7: SIT AND REACH
Allow two trials and record the
farthest time.
TEST NO 7: SIT AND REACH
 TEST NO 8:
1000-METER RUN
TEST NO 8: 1000-METER RUN
One trial is given.
The performer should run or walk at a
pace he can sustain for the duration of
the test.
If a performer takes a rest or stops, no
score is given.
TEST NO 8: 1000-METER RUN
 TEST NO 9:
THREE-MINUTE STEP
TEST
TEST NO 9: THREE-MINUTE STEP
TEST
The performer steps up onto, and
back down from the step for 3
minutes or until exhaustion.
Then after doing it, the pulse rate will
be recorded.
TEST NO 9: THREE-MINUTE STEP
TEST
To scoring of the three-minute step
test is called Physical Efficiency
Index (PEI)
TEST NO 9: THREE-MINUTE STEP
TEST
TEST NO 9: THREE-MINUTE STEP
TEST
LET'S PROCEED TO THE
TESTS
THANKYOU