PHYSICAL

FITNESS TEST
 GROUPS (Grade 8)
GROUP 1 GROUP 2 GROUP 3

• Agustin, Clarenz • Euldan, Mark • Gayuba, James

• Libando, Jonathan • Lobo, Ricky • Mangubat, Vincent
• Mirafuentes, Jereme • Mirafuentes, Albert • Muanag, Adjawi
• Pagapong, Jomel • Palabrica, John Bord • Petacion, Cjay
• Alvarez, Jenny Mae • Alvarez, Rheafe • Antod, Jessa
• Baldos, Elaiza • Buot, Kristine • Campos, Fritzel
• Gayuba, Juliena • Quijada, Erich • Mayola, Kimberly
• Quijada, Jinnifer
GROUP 4 GROUP 5

• Lavisores, Christiane • Libando, Arnold

• Mars Christian • Martinez, Christian
• Olivar, Christian • Ostos, Lourence
• Antod, Saira • Aruyal, Jeanella
• Escorido, Erica • Canete, Flor
• Hifarva, Giezell • Maraviles, Joname
• Quijada, Jennivel • Sumbilla, Mary Ann
 GROUPS (Grade 9)
GROUP 1 GROUP 2 GROUP 3

• Anoos, Jaycee • Antod, Jimlan • Bermudez, Jan jan

• Jakosalem, Jovel • Lobo, Remark • Narido, Angelo
• Toquero, Joseph • Toquero, Mark • Batilaran, Mikyla
• Feniola, Reynalyn • Ladisma, Prencess • Libando, Angelina
• Masadog, Arlyn • Salas, Michiel • Olivar, April
• Samellano, Kristine

GROUP 4 GROUP 5

• Donaire, Christian • Hifarva, Glenn

• Quijada, Renz • Rublica, Adrian
• Sumbilla, April • Tilano, Jay Ar
• Demillo, Erich • Maraviles, Airish
• Ombid, Angel • Masadog, Shina
 GROUPS (Grade 10)
GROUP 1 GROUP 2 GROUP 3

• Barrios, Eljun • Bermudez, Junnie • Bugtay, Robert

• Guerrero, Jerald • Lucero, Bonifacio • Mangubat, Gibbie
• Pagapong, Lorines • Reyes, Junie • Agyam, Angelie
• Donaire, Christel • Hifarva, Gylenn • Dorimon, Mariel
• Inocillos, Laisa • Lanojan, Chemie • Rublica, Jovegail
• Muyco, Keysha • Superales, Jean • Libando, Andrea
• Beatingo, Jovey • Altimeraz, Jemar

GROUP 4 GROUP 5

• Cento, Jerry • Dela Raiz, John Carlo

• Maraviles, Ruben • Mella, Rod
• Andales, Jenny Rose • Baldona, Zyra
• Gayas, Reshane • Bugtay, Rubelyn
• Manaay, Ronisa • Libando, Charina
• Morgado, Alven • Doromal, Lysa
 GROUPS (Grade 11)
GROUP 1 GROUP 2 GROUP 3

• Aruyal, Anngela • Avila, Danica • Balista, Jeiah

• Gayuba, Janice • Otaza, Edgardo • Villacorte, Marianie
• Felipe, Cesar • Mangubat, KJ • Tioaquen, Koji
• Amarille, Archiel • Hanuto, Janna • Feniola, Yeshua
• Ordanza, Jordan • Robles, Rico • De Lena, Edjay

GROUP 4 GROUP 5

• Guma, Erjoy • Narido, Michelle

• Laberiza, Charry • Reyes, Charlie
• Dorimon, John • Quisaba, Ronnel
• Ordanza, Judario • Mayola, Ellaquim
• Quijada, Reymark • Gayuba, Michelle
 GROUPS (Grade 12)
GROUP 1 GROUP 2 GROUP 3

• Ombid, Junna • Sumagpao, Jovelyn • Tuba, Jinie

• Cullantes, Cristina • Palabrica, Doneta • Maraviles, Mylene

GROUP 4 GROUP 5

• Bermudez, Melanie • Osano, Janvil

• Pelong, Kimberly • Agyam, Willy
• Villacorte, Merlinda • Aruyal, Jenald
PHYSICAL FITNESS
FORM
PART I:HEALTH RELATED
FITNESS
1. BODY MASS INDEX
2. WAIST CIRCUMFERENCE
3. CARDIOVASCULAR
ENDURANCE
4. MASCULAR STRENGHT
5. FLEXIBILITY
 BODY MASS INDEX
 Purpose:
to identify the persons
Body classification based on
height & weight
 BODY MASS INDEX
 MaterialsNeeded:
- Weighing
- Ruler
- Meter Stick/
Tape Measure
 BODY MASS INDEX
 STEPS:
Step 1:Get the height by using meter stick

Step 2:Get the right measurement using the ruler by putting the
ruler at the top of the head of the person

Step 3:Record the person’s height in meters and write it on the

Physical Fitness Form
 BODY MASS INDEX
 Height(in meters-m.)
Ex. 120 cm = 1.20 m

1.20 m
 BODY MASS INDEX
 STEPS:
Step 4:Get the weight by using weighing
scale
Step 5:Record the weight in kilograms and
write it on the Physical Fitness Form
 BODY MASS INDEX
 Weight (in kilograms-kg.) = 30
kg.

1.20 m
30 kg.
 BODY MASS INDEX
 STEPS:
Step 6:Compute the BMI using the formula:
W/H² (30/1.20²)
Step 7:First, solve for the height by
multiplying the height by itself
(1.20x1.20=1.44)
 BODY MASS INDEX
 FORMULA:
Weight (in kilograms) = BODY MASS INDEX
Height (in meters)²
 Height (in meters-m.)
Ex. 120 cm = 1.20 m
 Weight (in kilograms-kg.) = 30 kg.
 BODY MASS INDEX
 FORMULA:
Weight (in kilograms) = BODY MASS INDEX
Height (in meters)²
 EXAMPLE:

Ex. 30 = 30 = 20.83
(1.20)² 1.44
 BODY MASS INDEX
Ex. 30 = 30 = 20.83
(1.20)² 1.44

1.20 m
30 kg.
20.83
 BODY MASS INDEX
 STEPS:
Step 8: Lastly, after getting the result of
BMI, identify the persons classification
based on the BMI classification
(underweight, normal, overweight,
obese)
 BMI
CLASSIFICATION
BMI CLASSIFICATION
BELOW 18.5 Underweight
18.5 – 24.9 Normal
25.0 – 29.9 Overweight
30.0 – ABOVE Obese
 BMI
CLASSIFICATION
 EXAMPLE: 20.83 _________
NORMAL
BMI CLASSIFICATIO
N
A. BELOW 18.5 Underweight
B. 18.5 – 24.9 Normal
C. 25.0 – 29.9 Overweight
D. 30.0 – ABOVE Obese
 BODY MASS INDEX
Ex. 30 = 30 = 20.83 (NORMAL)
(1.20)² 1.44

1.20 m
30 kg.
20.83.
Normal
 CARDIOVASCULAR
ENDURANCE
 3 Minute Step Test
 Purpose:
- To measure cardiovascular
endurance
 CARDIOVASCULAR
ENDURANCE
 3 Minute Step Test
 Materials Needed:
- Timer/
Stopwatch
- Stair
 3 MINUTE STEP TEST
 STEPS:
Step 1: Let the person stand and stay calm for the
resting rate
Step 2: Let the person get his/her pulse in the neck or in
the wrist by using the index and the middle finger
Step 3: Let the person count the pulse within 10
Seconds
Step 4: After 10 seconds, multiply the counted pulse
 3 MINUTE STEP TEST
 STEPS:
Step 5: After getting the result record it in the Resting Rate of the Physical
Fitness Form
Step 6: For the training rate, let the person perform the
3 minute step test using a stair starting with the left foot up, right foot up,
left foot down and Right foot down following the metronome beat Within 3
minutes
Step 7: After 3 minutes , repeat step 3 & 4 (count pulse in 10 seconds
multiply by 6
Step 8: After getting the result record it in the Training
3 MINUTE STEP TEST
 3 MINUTE STEP TEST
 Resting Rate = Count pulse/beat (neck or wrist)
for 10 seconds then multiply by 6
 Example : 13 x 6 = 78

78
 3 MINUTE STEP TEST
 Training Rate = Perform 3 minute step test in a stair/chair .After
3 minutes, Count pulse/beat (neck or wrist) for 10 seconds then
multiply by 6
 Example : 24 x 6 = 144

78
144
 PUSH UP
 Purpose:
- To measure strength of upper
extremities
 PUSH UP
 Materials Needed:
- Sports Mat
(Clean Sack/Manila Paper)
 PUSH UP
 STEPS:
Step 1: Position the person in a lying down position
Facing the floor
Step 2:
For Boys – Straighten the arms, keep back And knees straight,
then lower the arms until there is 90-degree angle at the elbows
For Girls – With knees in contact with the floor straighten the
arms, keep back and knees straight, then lower the arms until
there is 90-degree angle at the elbows
 PUSH UP
For the Boys :
 PUSH UP
For the Girls :
 PUSH UP
 STEPS:
Step 3: Perform as many push up
as possible
Step 4: Record the number of
push-ups
PUSH UP
 MUSCULAR
 Push
STRENGHT
Up = 6

6
 BASIC PLANK
 Purpose:
- to measure strength/stability
of the core muscles.
 BASIC PLANK
 Materials Needed:
- Timer
- Sports Mat
(Clean Sack/Manila Paper))
 BASIC PLANK
 STEPS:
Step 1: Position the person in a push-up position but
Forearms, palms and fingers flat on the floor
Elbows aligned with the shoulders
Step 2: Legs straight with ankles, knees and thighs
Touching together
Step 3: Support weight on forearms and toes. Make
Sure the back is flat. Head neck and spine are in a straight
BASIC PLANK
 BASIC PLANK
 STEPS:
Step 4: If the person is ready, start
the time by pressing the timer
Step 5: Stop the time if the person
can no longer hold the required
position
 BASIC PLANK
 STEPS:
Step 6: Record the time in seconds and the interpretation
Time Interpretation:
• 15-30 sec. - Very poor
• 30-60 sec. -Poor
• 1 min-2 min -Average
• 2 min-4 min -Above average
• 4 min-6 min -Very Good
 MUSCULAR
 Basic
STRENGHT
Plank= 20 seconds

1:20 sec.
Average
 FLEXIBILITY
 Zipper Test
 Purpose:
- to test the flexibility of the
shoulder girdle
 ZIPPER TEST
 STEPS:
Step 1: Position the person in a standing position
Step 2: Raise the right arm, bend the elbow, and reach
Across the back as far as possible, extend the
Left arm down behind the back
Step 3: Try to reach/cross your fingers over the other
hand as if pulling a zipper
 ZIPPER TEST
 STEPS:
Step 4: Repeat step 2 using the left hand
Step 5: Observe whether the finger touched or
overlapped each other and measure the gap
between middle fingers of both hands
Step 6: Record the distance in centimeter with the score
 ZIPPER TEST
 SCORE:
Measurement Score
Did not touch fingertips 0
Just touch fingertips 1
Fingers overlapped 1-2 cm 2
Fingers overlapped 3-4 cm 3
Fingers overlapped 5-7 cm 4
Fingers overlapped 8 cm & 5
more
 ZIPPER TEST
 Zipper Test
 Overlap (in centimeter)
 Left & Right

3 cm
3
7 cm
4
ZIPPER TEST
 FLEXIBILITY
 Sit & Reach
 Purpose:
-To test flexibility of the lower back &
Extremities
 FLEXIBILITY
 Sit & Reach
 Materials Needed:
- Meter Stick
- Cardboard/Carton
- Sports Mat
(Clean Sack/Manila Paper)
 SIT & REACH
 STEPS:
Step 1: Let the person sit on the floor with back,
head & shoulders flat on the wall, feet 12 inches
apart.
Step 2: Interlock fingers, and position the tip of
the fingers on the floor where 0 starts without
bending the elbows & knees reach up
 SIT & REACH
 STEPS:
Step 3: Place card board where tips of middle finger at the
top edge of cardboard
Step 4: Start the test by pushing the cardboard slowly
& try to reach as far as possible without
bending knees. Hold for 2 seconds
Step 5: Do it 3 times and record the farthest among the
3 trials
 SIT & REACH
 Sit & Reach

45 cm.
SIT & REACH
PART II:SKILL RELATED
FITNESS
1. SPEED
2. POWER
3. AGILITY
4. REACTION TIME
5. COORDINATION
6. BALANCE
 SPEED
 40 M SPRINT
 Purpose:
- To measure running speed
 SPEED
 40 M SPRINT
 Materials Needed:
- Timer
- 40 m running area
 40 METER
 STEPS: SPRINT
Step 1: At the signal “Ready”, stand behind the take off
line, no stepping or going beyond the line
Step 2: At the signal “Get Set”, assume an un-crouch
position with both hands on the starting line
Step 3: At the signal “Go”, run to the finish line as fast
as you can and the time will start.
 40 METER
SPRINT
 40 M SPRINT

18:03 sec.
40 METER
SPRINT
 POWER
 STANDING LONG JUMP
 Purpose:
- To measure the explosive
strength and power of leg
muscles
 POWER
 STANDING LONG JUMP
 MaterialsNeeded:
- Meter Stick
- Chalk
 STANDING LONG
JUMP
 STEPS:
Step 1: Stand behind the take-off line with feet parallel to
each other, no stepping or going beyond the line
Step 2: Bend the knees and swing arms backward once,
then swing arms forward as you jump landing on both feet
Step 3: Try to jump as far as you can
Step 4: Perform the test 2 times
 STANDING LONG
JUMP
 STANDING LONG JUMP
 There will be 2 times of Jumping

130 cm.
145 cm.
STANDING LONG
JUMP
 AGILITY
 HEXAGON AGILITY TEST
 Purpose:
- To measure the ability of the
body to move in different
directions quickly
 AGILITY
 HEXAGON AGILITY TEST
 Materials Needed:
- Timer
- Meter Stick
- Chalk/
Masking tape
 HEXAGON AGILITY
 STEPS:
TEST
Step 1: Stand with both feet together inside the hexagon
facing the marked starting inside (facing 1 direction)
Step 2: At the signal “Go” jump clockwise over the line,
then back over the same line inside hexagon and
continue the pattern with all the sides of the hexagon
Step 3: Stop the time when all the sides of hexagon has
been jumped over
 HEXAGON AGILITY
 STEPS:
TEST
Step 4: Rest for 1 minute
Step 5: Repeat step 2 counterclockwise
Step 6: Record the time for clockwise or
Counterclockwise on the Physical Fitness Form
Step 7: Get the average by adding the two time
(counter & clockwise) then divide it by 2
 HEXAGON AGILITY
TEST
 HEXAGON AGILITY TEST
 Clockwise & Counterclockwise Turn

10 sec.
8 sec.
 HEXAGON AGILITY
TEST
 HEXAGON AGILITY TEST
 AVERAGE TIME = Counter plus Counterclockwise
divide two (Counter+Counterclockwise/2)
 Example: 10 sec. + 8 sec. =18 / 2 = 9 sec.

10 sec.
8 sec.
9 sec.
HEXAGON AGILITY
TEST
 REACTION TIME
 STICK DROP TEST
 Purpose:
- To measure the time to
respond to a stimulus
 REACTION TIME
 STICK DROP TEST
 Materials
Needed:
- Armchair
- Ruler
 STICK DROP
 STEPS: TEST
Step 1: Sit on the armchair and rest the arm on
the desk of the table
Step 2: Place the heel of the hand on the desk so
that only fingers and thumb extend beyond
Step 3: Catch the ruler with the thumb & index
 STICK DROP
 STEPS: TEST
Step 4: Hold the stick and record the
measurement
Step 5: Do it 3 times
Step 6: Record all the 3 measures
 REACTION TIME
 STICK DROP TEST
 There will be 3 trials

8 inc.
10 inc.
12 inc.
 REACTION TIME
 STICK DROP TEST
 Middle Score = 2nd highest score

8 inc.
10 inc.
12 inc.
10 inc.
STICK DROP
TEST
 COORDINATION
 JUGGLING
 Purpose:
- Tomeasure the coordination of
the eye & hand
 COORDINATION
 JUGGLING
 Materials Needed:
- 1 sipa/takyan
 PAPER
JUGGLING
 STEPS:
Step 1: Hit the sipa alternately with the right &
left palm upward
Step 2: Toss the sipa at least above the head
level
Step 3: Do the test twice
 COORDINATION
 JUGGLING
 There will be 2 trials or 2 tries

8
12
JUGGLING
 BALANCE
 STORK BALANCE STAND TEST
 Purpose:
- To assess one’s ability to
maintain equilibrium/balance
 BALANCE
 STORK BALANCE STAND TEST
 Materials Needed:
- Timer
 STORK
 STEPS: BALANCE
Step 1: Remove the shoes and place hands on hips
Step 2: Position the right foot against the inside knee
of the left foot
Step 3: Raise the left heel to balance on the ball of the
foot and start the time
Step 4: Do the same procedure with the opposite foot
Step 5: Record the time in seconds and write in on the
Physical fitness Form
 BALANCE
 STORK BALANCE STAND TEST
 There will be 2 trials or 2 tries

15 sec.
25 sec.
 STORK
BALANCE
 GROUP PROJECT
 Make a video presentation of Physical Fitness Test Demonstration
 Each members should have part of being a demonstrator and a
performer
 Groups performance will be graded according to the criteria
- Creativity (Presentation of the Test) - 40%
- Organization (Demonstrator/Performer) - 30%
- Props (Physical Fitness Test Materials ) - 20%
- Clarity of the Voice - 10%
100%
EXAMPLE