PE-1 Module 2

TOPIC: PHYSICAL FITNESS TEST AT HOME

INTENDED LEARNING OUTCOMES
At the end of this module, the students shall be able to:
 Know the prescribed testing for health-related components
 Identify strength and weaknesses for development and improvement.
 Provide baseline data for selection of physical activities for enhancement of health and
skill performance.
 To motivate, guide and counsel students in selecting sports for recreation, competition
and lifetime participation.
 Create regimens for developing their fitness level during post - Covid era

INTRODUCTION:

The PFT is a set of measures designed to determine a student’s level of physical fitness. It is
intended to test two categories of physical fitness commonly referred to as: Health-Related and
Skill-Related. Health-related component refer to those physical attributes which enable a person
to cope with the requirements of daily living such as cardiovascular endurance or stamina,
muscular strength and endurance, flexibility and the appropriate body mass index (BMI). Skill-
related components are physical abilities that show potential for good performance in certain
skills (usually in sports) like running speed, agility, reaction time or quickness, balance and
coordinati
 Once you start exercising and eating healthy your body transforms, and
scales are usually the go-to tools to measure the changes. But scales do
CONTENT not tell the whole idea. Those tools can only identify how much weight
you have lost or gained. This at-home fitness test is designed to track
your body changes properly and assess the real process you are making.

Test Protocol
 Let student record and keep the result of his/her performance in the score
 card.
Students should wear appropriate clothing: t-shirt, jogging pants and rubber
shoes, or any suitable sports attire. However when taking the BMI test, it is
recommended that the students wear shorts. Wearing different clothing in all
the testing sessions for BMI could affect the results.
 Conduct warm-up and stretching exercises before the tests except for
the 3- Minute Step Test
• Administer the tests in a challenging, encouraging and fun-filled environment.
Prepare the following testing paraphernalia:
 First Aid Kit
 Drinking Water (and a small towel or bimpo to wipe their perspiration
 Individual score cards.
 During testing
a. Body Composition – tape measure, bathroom scale, L- square
b. Flexibility – ruler, tape measure
c. Cardiovascular Endurance – stop watch, step box/stairs

d. Muscular Strength – exercise mat

BODY COMPOSITION
Body composition is a method of breaking down the body into its core components: fat, protein, minerals, and body water. It
describes your weight more accurately and provides a better glimpse into your overall health than traditional methods. Body
composition analysis can accurately show changes in fat mass, muscle mass, and body fat percentage.
SIMPLE WAYS TO MEASURE BODY COMPOSITION
1. Body Mass Index (BMI)
2. Waist to Hip Ratio

Body Mass Index (BMI)

Body mass index is a measure of body fat and is commonly used within the health industry to determine whether your weight
is healthy. BMI applies to both adult men and women and is the calculation of body weight in relation to height. This article
delves into the BMI formula and demonstrates how you can use it to calculate your own BMI.
1. Metric formula
2. Imperial formula

Metric BMI Formula

BMI = weight (kg) / [height (m)]2
The metric formula accepts height measurements in meters and weight in kilograms. If you know your height
in centimeters only, simply divide the number of centimeters by 100 convert it to meters.

For example, a person who is 183cms tall is 1.83m tall (183cm / 100 = 1.83m).
Using the metric formula is even easier than the imperial method as it is a two-
step process
 Multiply your height by itself.
 Divide your weight in kilograms by the value calculated in step 1.

Example:
Paul weighs 150kgs and is 1.8m tall.

1. Multiply Paul's height by itself: 1.8 x 1.8 = 3.24 ²

2. Divide Paul's weight by his height in meters ² just calculated: 150 / 3.24 = 46.3

3 Paul's BMI is 46.3

The second formula is the imperial formula
Imperial BMI Formula
BMI = 703 × weight (lbs.) / [height (in)]2
The imperial formula accepts height measurements in inches and weight in pounds. It's popular in the US where
the imperial system is mostly used. Many people know their height in feet and inches, but not in inches only.
If this applies to you, we need to convert your height into inches so we can use it in the equation. There are 12
inches in a foot, so multiply your number of feet by 12 and add them to the number of extra inches.
Simple steps to work out your imperial
 Multiply your weight in pounds by 703.formula: BMI WEIGHT
CATEGORIES
 Multiply your height in inches by itself
 Divide the figure from step 1 by the figure in step 3. BMI Weight
Example using formula Status
Jane weighs 150lbs and is 5 feet 4 inches tall. She wants to know if she is overweight.
Jane's height in inches is (5 * 12) + 4 = 64" Below 18.5 Underweight
1. Using the first part of the formula we multiply her weight by 703. 150 * 703 = 105450 18.5 - 24.9 Normal
2. Using the second part of the formula we multiply Jane's height by itself. 64 x 64 =
3. Finally we divide the first figure by the second. 105450 / 4096 = 25.74 25 - 29.9 Overweight
4096
4. Jane's BMI is 25.74 30.0 + Obese
Limitations of the BMI Formula
There's no question that the body mass index calculation has been useful for some physicians. However, since it
is creation many have stated that this method of calculating BMI is not fit for purpose.
BMI does not take into account other factors which may affect a person’s height or weight
 Body builders and athletes with a high proportion of muscle mass.
 The elderly (whose height and muscle mass may fall over time), frail people, and those affected by certain
illnesses.
 Lactating or pregnant women.
 Children and teenagers who have not reached physical maturity and are still growing.
 A tendency for natural differences in height and weight ratios between races.
Waist to Hip Ratio (WHR)
The waist to hip ratio is the ratio of waist circumference to the hip circumference, a simple calculation of the measurements of the waist girth
divided by the hip girth. This test has been shown to be related to the risk of coronary heart disease. The basis of this measure as a
coronary disease risk factor is the assumption is that fat stored around the waist poses a greater risk to health than fat stored elsewhere in
thePurpose:
body. to determine the ratio of waist circumference to the hip circumference, as this has been shown to be related to the risk
of coronary heart disease.

Equipment required: tape measure

Procedure: A simple calculation of the measurements of the waist girth divided by the hip girth. Waist to Hip Ratio (WHR) = Gw /
Gh, where Gw = waist girth, Gh = hip girth. It does not matter which units of measurement you use, as long as it is the same for
each measure.
Scoring: The table below gives general guidelines for acceptable levels for hip to waist ratio. Acceptable values are excellent and
good. You can use any units for the measurements (e.g. cm or inches), as it is only the ratio that is important

CATEGORY GENDER
MALE FEMALE
Extreme > 1.00 > 0.90
High 0.95 – 0.85 –
1.00 0.90
Average 0.90 – 0.80 –
0.95 0.85
Good 0.85 – 0.75 –
0.90 0.80
Excellent < 0.85 < 0.75
Target population: This measure is often used to determine the coronary artery disease risk factor associated with
obesity.
Advantages: The WHR is a simple measure that can be taken at home by anyone to monitor their own body
composition levels.
Pre Test Warm Up
Prior to any fitness assessment, it is important to have the body prepared by following a warm-up procedure. The procedure should
be standardized so that if the test is repeated, the same warm up can be repeated to help maintain consistency with the results.
The actual warm up conducted will depend on the test being performed. Certain tests, such as some variations of the sit and reach
test, specifically require you not to do a warm up beforehand, while other testing regimens have tests in a particular order so that the
earlier tests provide a warm up for the later tests.

General Warm Up Procedure

Here is a general warm up procedure that you can use as a basis for your testing. This is only a guide and you can adapt it based on
the time and facilities that you have available. You may wish to include other stretches when a certain part of the body is to be
specifically tested. See also the specific test warm-ups below.
 5-10 minutes of light aerobic activity, such as jogging or stationary cycling.
 Stretches to include both upper and lower body. Here are some examples
FLEXIBILITY TEST: Sit & Reach Flexibility at Home
This simple test is designed to measure the flexibility of your hamstrings and lower back. The sit and reach test has long been used
as a test to represent a person's flexibility, though actual flexibility may differ around the body.
Equipment: Ruler, step (optional, you could make your own sit and reach box if keen too)

Procedure:
If you have completed the home tests in order, you will be well warmed up by the time you are up to the sit and reach test.
Otherwise, go for a jog and do some stretching. Remove your shoes and sit on a flat surface, legs extended in front of the
body, toes pointing up and feet slightly apart, with the soles of the feet against the base of the step (if there is no step, just
any flat surface will do). Place the ruler on the ground between your legs or on the top of the step. Place one hand on top of
the other, reach slowly forward. At the point of your greatest reach, hold for a couple of seconds, and measure how far you
have reached. If you have trouble straightening your legs, get a friend to help by holding the knees down flush with the
ground. See also video demonstrations of the Sit and Reach Test.
Measurement: Mark or take note of your best score, take a measure in cm or inches
beyond the base of your foot, or you did not reach your toes, measure how
far before the feet you were (a negative measurement score).
How did you go?
Compare your results to the table below. Remember, these scores are based
on doing the tests as described, and may not be accurate if the test is modified
at all. Don't worry too much about how you rate - just try and improve your own
score.
GENDER
MEN WOMEN
CATEGORY
cm inches cm inches

super > +27 > +10.5 > +30 > +11.5

Excellent +17 to +27 +6.5 to +21 to +30 +8.0 to
+10.5 +11.5
Good +6 to +16 +2.5 to +6.0 +11 to +20 +4.5 to +7.5
Average 0 to +5 0 to +2.0 +1 to +10 +0.5 to +4.0
Fair -8 to -1 -3.0 to -0.5 -7 to 0 -2.5 to 0
Poor -20 to -9 -7.5 to -3.5 -15 to -8 -6.0 to -3.0
Very poor < -20 -8.0 < -15 < -6.0
UPPER BODY STRENGTH TEST: Push up Test at Home
You can easily test your upper body strength yourself at home using this simple test. How many push-ups can you do?
Technique
Men should use the standard "military style" push-up position with only the hands and the toes touching the floor in the starting position.
Women have the additional option of using the "bent knee" position. To do this, kneel on the floor, hands on either side of the chest and keep
your back straight. Lower the chest down towards the floor, always to the same level each time, either till your elbows are at right angles or your
chest touches the ground.

Do as many push-ups as possible until exhaustion. Count the total number of push- ups performed. Use the chart below to find out how you
rate. The ratings for women as for using the modified technique, if using the standard push-up technique, your rating will be higher.

How did you go?

Compare your results to the table below. Remember, these scores are based on doing the tests as described, and may not be accurate if the test
is modified at all. Don't worry too much about how you rate - just try and improve your own score, and keep doing them the same way each time.
LOWER BODY STRENGTH TEST: Squat Test at Home

How many squats can you do? Stand in front of a chair or bench with your
feet at shoulder's width apart, facing away from it. Place your hands on
your hips. Squat down and lightly touch the chair before standing back up.
A good sized chair is one that makes your knees at right angles when you
are sitting. Keep doing this until you're fatigued.

How did you go?

Compare your results to the table below. Remember, these

scores are based on doing the tests as described, and will
lose accuracy if the test is modified, including using a higher
or lower chair. In reality, you shouldn't worry too much about
how you rate - just try and improve your own score. These
figures can just be a guide.
CARDIO VASCULAR ENDURANCE TEST: Step Test at Home
This simple test is designed to assess your cardiovascular endurance.
Equipment: A 12 inch high bench (or a similar sized stair or sturdy box), a watch for timing minutes.

Procedure
Step on and off the box for three minutes. Step up with one foot and then the other. Step down with one foot followed by the other foot. Try to maintain
a steady four beat cycle. It's easy to maintain if you say "up, up, down, down". Go at a steady and consistent pace. This is a basic step test procedure.

Measurement
At the end of three minutes, remain while standing while you immediately check your heart rate.
How did you go?
The lower your heart rate is after the test, the fitter you are. Compare your heart rate results to the table below. Remember, these scores are based on
doing the tests as described, and may not be accurate if the test is modified at all. Don't worry too much about how you rate - just try and improve
your own score.

3-minute Step Test (Men) - Heart Rate B-minute Step Test (Women) - Heart Rate
Age 1B-25 26-35 36-45 46-35 56-65 63+ Age 1B-25 26-35 36-45 46-55 56-65 63+

Excellent <T9 <8L <83 <87 <86 <8B Excellent <85 <8B <90 <94 <95 <90

Good 79-B9 81-B9 83-96 87-97 86-97 8B- Good 85-98 8B-99 90-102 94-104 95- 104 90-102
96
Above 90— 90— 97— 9B— 9B— 97— Above 99—108 100—11 103— 103— 103— 103—
Average 99 99 103 105 103 103 Average 1 110 115 112 113
Average 100— 100— 104— 106— 104— 104 Average 109-117 112-119 111- 116-120 113- 116-122
105 107 112 116 112 — 11B 11B
113
Below 106— 10B— 113— 117— 113— 114 Below 11B- 120-126 119- 121-129 119- 12B
Average 116 117 119 122 120 — Average 126 12B 12B
120 Poor 127— 127— 129— 130— 129— 129—
Poor 117- 11B- 120- 123- 121- 121-
12B 12B 130 132 129 130 140 13B 140 135 139 134
Very Poor >12B >12B >130 >129 >130 Very Poor >140 >13B >140 >133 >139 >134
REFERENCE:

http://www.depedmalaybalay.net/wp-content/uploads/2012/10/Physical-Fitness-
Tests-Presentation-1.pdf

https://www.spotebi.com/fitness-tips/at-home-fitness-test/

https://inbodyusa.com/general/what-is-body-composition/

https://www.thecalculatorsite.com/articles/health/bmi-formula-for-bmi- calculations.php

https://www.topendsports.com/testing/tests/WHR.htm http://www.whathealth.com/bmi/formula.html

https://www.topendsports.com/testing/warm-up.htm

https://www.topendsports.com/testing/tests/home-sit-and-reach.htm

https://www.topendsports.com/testing/tests/home-squat.htm

https://www.topendsports.com/testing/tests/home-step.htm Canadian Public Health Association Project

MARAMING

SALAMAT
P
O