PHYSICAL

FITNESS TEST
(Health Related Components)
PART 1
 LEARNING OBJECTIVES
 At the end of the week, the students are expected to:

  1. value the importance of Fitness and Physical Activity

(PA) Assessment (pre-test) in performing the test as a
preparation for advanced work–out.
2. classify the procedure of the Fitness and Physical
Activity (PA) Assessment (pre-test).
3. perform the different Fitness and Physical Activity (PA)
Assessment (pre-test
Activity 2: Point the Word
Directions: Using the information you got from the
previous activity, try to provide answers to the
questions below (maximum of two sentences per
item).
1. How those words from previous activity
associated with physical fitness tes?
Choosing the Right Fitness Goals for a
Beginner:

•Take the stairs an extra time every day.

•Use a pedometer or smart fitness tracker and
keep track of steps.
•Plan and complete a workout or fitness class.
•Do something physically active every day.
•Drink more water every day.
•Limit processed foods and prepare fresh
meals at home.
 Heart Rate
• The number of heartbeats per
unit of time, usually per minute,
it is based on the number of
contraction of ventricles.
Finding heart rate:
A. Apical site- at the apex site of the heart.
B. Carotid pulse- carotid artery just beside
larynx
C. Radial pulse- at the radial artery at wrist, in
line with the thumb.
D. Temporal site- from the right or left temple.
• RHR- Resting Heart Rate
(60-100bpm)
• MHR- Maximum Heart Rate
AGE -220= MHR
• HRR- Heart Rate Reserve.
MHR-RHR=HRR
Karvonen formula:
Exercises Heart rate:
HER= Target intensity in percentage
(MHR-RHR) + 50
 Body Mass Index
• A weight to height ratio, calculated by
dividing one’s weight in kilograms by
square of one’s height in meters and
used as an indicator of obesity and under
weight.
Body Mass Index
3 Min Step
Test
Progressive Aerobic
Cardiovascular Endurance
Run
• RHR- Resting Heart Rate
(60-100bpm)
• MHR- Maximum Heart Rate
AGE -220= MHR
• HRR- Heart Rate Reserve.
MHR-RHR=HRR
 Zipper Test
(Shoulder Flexibility Test)
Push-up
(Arm Strength Test)
Curls-Up / SIT-
UPS
(Abdominal Strength)
PLANKINGS
SIT AND
REACH
LET’S HAVE STRETCHING
• Activity : Guide my Thoughts
• Directions: Answer the following
questions based on the previous
activity.

1. Why is a physical fitness test

important?
2. How do you benefit from engaging
in activities that you did today?
3. How do these activities affects you
and your lifestyle?

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