Capitol University

Cagayan de Oro City

College of Education
“Center of Development for Teacher Education”
Physical Education Department
PE 102 – (PATH-FIT 2) Fitness Training
______Semester A.Y ________
TESTS FOR HEALTH – RELATED FITNESS COMPONENTS
A. BODY COMPOSITION
BODY MASS INDEX (BMI)

The Body Mass Index is a value derived from the mass (weight) and height of an individual. The
BMI is defined as the body mass divided by the square of the body height, and is universally expressed in
units of kg/m2, resulting from weight in kilograms and height in meters.

Objective: To assess weight status, identifying health risks, monitoring population health, guiding
clinical decisions, supporting research efforts, and evaluating the effectiveness of interventions.

Material needed: Weighing scales, height measuring devices, and calculator.

The formula for BMI is weight in kilograms divided by height in meters squared:

BMI = [weight / (height x height)]

= kg/m2

Assessment:

Reference: Mackenzie, B. (n.d.). Your ideal weight and body mass index.
https://www.brianmac.co.uk/idealw.htm#bmi

B. CARDIORESPIRATORY ENDURANCE
MULTI-STAGE FITNESS TEST

Pacer Test - The Multistage Fitness Test, also called the beep test or shuttle run test, is a popular
way to measure how fit someone's heart and lungs are. It's a test where you run back and forth over a
short distance, and it gets faster as you go. It was first made for adults in 1982 and then changed a bit for
kids in 1988. All you need to do it is a little space and the willingness to keep running until you can't
anymore.

Objective: To monitor the development of the subject’s maximum oxygen uptake (VO2 max).

Material needed: Flat non-slip surface, meter tape, marking cones, Multi Stage Fitness Test audio tape.
 Capitol University
Cagayan de Oro City
College of Education
“Center of Development for Teacher Education”
Physical Education Department
PE 102 – (PATH-FIT 2) Fitness Training
______Semester A.Y ________

Procedure of the Test

1. The beep test is conducted by continuously running between two ends that face each other at 20
meters apart.
2. 3 successive beeps sound to start the test and are also sounded at the start of each new level.
3. To start the test the beep test audio program will indicate that the test will begin shortly and when
you hear the 3 quick successive beeps you start your first shuttle run.
4. Successful completion of a shuttle is when you are able to reach the end of the 20-metre shuttle
before the sound of the next beep which indicates the start of the next shuttle.
5. This process is repeated back and forth until you fail to reach the end of the shuttle before the
beep sounds. It is important to note here that you must not commence a shuttle run until the sound
of the beep.

Scoring: The number of shuttles completed by the subject at the time they are withdrawn

Assessment:
Male Female

Reference: Mackenzie, B. (n.d.-a). Multistage fitness test or Bleep test.

https://www.brianmac.co.uk/beep.htm

C. MUSCULAR STRENGTH
PUSH – UP

The push-up exercise is super popular for working out your upper
body. You don't need any fancy equipment, just your own body weight.
There are lots of different ways to do it, so you can pick what suits your
fitness level. Push-ups mainly target your triceps, chest muscles, and
shoulders. If you do them right, they can also help strengthen your lower
back and core by tightening your abs. Push-ups are a quick and powerful
way to get stronger.

Objectives: To monitor the strength and tone the muscles of the upper
body, including the chest, shoulders, triceps, and core, ultimately
improving overall upper body strength and endurance.

Material needed: Exercise mats and non-slip surface.

Procedure of the Test

1. Get on the mat face down in standard push-up position; Palms on the mat under shoulders;
fingers pointing forward; and legs straight, parallel, and slightly apart, with your toes supporting
your feet.
 Capitol University
Cagayan de Oro City
College of Education
“Center of Development for Teacher Education”
Physical Education Department
PE 102 – (PATH-FIT 2) Fitness Training
______Semester A.Y ________
2. FOR BOYS: Straighten the arms, keeping the back and knees straight, then lower the arms until
there is a 90-degree angle at the elbows (upper arms are parallel to the floor).
3. FOR GIRLS: With the knees in contact with the floor, straighten the arms, keeping the back
straight. Then lower the arms until there is a 90-degree angle at the elbows (upper arms are
parallel to the floor)
4. Perform as many repetitions as possible, maintain a cadence of 20 push-up per minutes (2
seconds going down and 1 second going up).

Assessment:

Reference: Wise, W. (2020, May 7). The Push up Test – fitness assessment for upper body strength and
endurance – Wise eats. http://wise-eats.com/pushuptest/

D. MUSCULAR ENDURANCE
PLANK TEST

The Plank Test, also called the Prone Bridge Test, is an easy way to check how strong your core
muscles are. It's also a good exercise to make your core muscles stronger. In this test, you try to hold your
body in a plank position for as long as you can.

Objective: To assess the endurance of the core muscles, including the abdominals, back, and shoulders,
by holding a static position for an extended period, ultimately improving overall core strength and
stability.

Material needed: Exercise mats, non-slip surface, and stopwatch.

Procedure of the Test

1. Start with the upper body supported off the ground by the elbows and forearms, and the legs
straight with the weight taken by the toes.
2. The hip is lifted off the floor creating a straight line from head to toe.
3. As soon as the subject is in the correct position, the stopwatch is started.
4. The head should be facing towards the ground and not looking forwards.
5. The test is over when the subject is unable to hold the back straight and the hip is lowered.
Scoring: The score is the total time completed. The table below is just a rough guide to scores
for both males and females which made up. The world record is over 30 minutes.

Assessment:
RATING TIME
Excellent > 6 minutes
Very Good 4-6 minutes
Above average 2-4 minutes
Average 1-2 minutes
 Capitol University
Cagayan de Oro City
College of Education
“Center of Development for Teacher Education”
Physical Education Department
PE 102 – (PATH-FIT 2) Fitness Training
______Semester A.Y ________
Below average 30-60 seconds
Poor 15-30 seconds
Very poor < 15 seconds
Reference: Plank Core strength and stability test. (n.d.).
https://www.topendsports.com/testing/tests/plank.htm

E. FLEXIBILITY
1. ZIPPER TEST

Shoulder flexibility test is also called the zipper test and here are some
of the things you might want to know about this. It is done by reaching one
hand behind your neck and down along your spine. After that, move the other
hand behind your back and up toward your top hand. It is measured through
how close your hands are being in that position to each other.

Objectives: To measure how mobile and flexible your upper arms and shoulder
joints are, the shoulder flexibility test or the zipper test is done.

Material needed: Meter stick

Procedure of the Test

1. The test is done in standing position.
2. Place the right hand behind your head and back over your shoulder.
3. Place the left arm behind the back.
4. As assistant is required.
5. Use a tape measure or ruler. Measure in centimeters.
6. Repeat STEPS 1-5 with the left arm over right.

Scoring:
a) If fingertips touch, the score is zero (0).
b) If they do not touch, measure the distance between the fingertips. Put a negative sign (-) beside
the measurement.
c) If they overlap, measure the distance between the tips of your middle fingers. Put a positive sign
(+) beside the measurement.

Assessment:

Reference: Cronkleton, E. (2019, October

2). Types of fitness assessments and jobs that require them. Healthline.
https://www.healthline.com/health/fitness-testing#job-assessments

2. SIT AND REACH TEST

 Capitol University
Cagayan de Oro City
College of Education
“Center of Development for Teacher Education”
Physical Education Department
PE 102 – (PATH-FIT 2) Fitness Training
______Semester A.Y ________
The Sit and reach test is a popular way to check how flexible your hamstrings and lower back are.
It was made up by Wells and Dillon in 1952 and is really common. It's
easy to do, doesn't need much training, and the stuff you need for it isn't
expensive.

Objective: To test an important functional measures of hip region

flexibility including lower back and back of legs.

Material needed: Flat wall, meter stick, and exercise mat.

Procedure of the Test

1. Sit on the floor with back flat on the wall and feet approximately 12 inches apart.
2. Without bending the back, knees, and elbows, place one hand on the top of the other and position
the hands on the floor.
3. After the tester has positioned the zero point of the tape measure, start the test by reaching the
farthest possible without bending your knees.

Scoring: The scores are measured in inches and quarter inches rounded to the nearest inch.

Assessment:

Reference: Mackenzie, B. (n.d.-c). Sit and Reach Test - Modified.

https://www.brianmac.co.uk/sitreachmod.htm

HEALTH-RELATED FITNESS COMPONENTS TEST RECORDS (______ - TEST)

Name:_________________________________________ Section Code:______________

Sex:__________________ Age:______________ Date Tested:________________

SCORE/ TESTER
ASSESSMENT
STATION 1
BMI = [weight / (height x height)]
= kg/m2

BMI = _________kg / (_______m x_______ m)

= _________kg/___________ ___________________ _________________
=_____________

STATION 2
Multi-stage fitness test
____________________ _________________
_____________________
 Capitol University
Cagayan de Oro City
College of Education
“Center of Development for Teacher Education”
Physical Education Department
PE 102 – (PATH-FIT 2) Fitness Training
______Semester A.Y ________
STATION 3
Push-up
____________________ _________________
_____________________

STATION 4
Plank Test
____________________ _________________
_____________________

STATION 5
Zipper Test
____________________ _________________
R=____________ L=_____________

STATION 6
Sit and Reach
____________________ _________________
_____________________ inch/es

Instructor’s Signature: _____________________________________