PHYSICAL EDUCATION 1

MODULE 3

PHYSICAL FITNESS TEST

TOPICS:

1. Intro to Physical Fitness Test

2. Components of Physical Fitness
3. The Actual Physical Fitness
Test

WRITER : SAMUEL NARCISSUS L.

AGUILAR

Intructor: VINCE A. ARINGO, LPT

________________________________________________________________________

Hi there!
Welcome to Module No 3!
Having known a lot about physical fitness
through our previous module, it is now time to
learn about physical fitness test. See for
yourself how you progressed since elementary.
If you could bend and touch the ground before,
can you still do that now? Can you still do the
hurdle run with ease and poise? L O L . . .

The Dominican Blessing

 May God the Father bless us
As usual May God the son heal us
before you start May God the Holy Spirit enlighten us
pray first. Give us eyes to see with
Hands to do God’s work with
Feet to walk and mouth to preach the word of salvation with
And may the Angel of Peace watch over us
And lead us at last by the Lord’s gift to the Kingdom. Amen

MODULE INTRODUCTION AND FOCUS QUESTIONS

Again, you could be wondering why you are having a PFT activity in College. This is the usual
question. But why do we conduct physical fitness test in school? Well, fitness testing is a great way to
monitor and assess the students’ physical abilities as they relate to aerobic fitness, strength and
flexibility. This module will bring you back to your PFTs in the past and see how you progressed today.

MODULE LESSONS AND COVERAGE

This module has the following coverage

LESSON SUB-TOPICS LEARNING OUTCOMES ESTIMAT
ED TIME

After accomplishing this module, I should be able

to

Physical Intro to Physical 4 hours

Fitness Test Fitness Test Describe Physical Fitness Test in terms of its goals
(PFT) or purposes, and importance.

Components of Identify the different components of physical fitness

Physical Fitness and how they are developed
 The Actual Perform the set of Physical Fitness Test
Physical Fitness (selected only)
Test Record the results of the battery test
Determine my own level of fitness with the different
battery item tests covering:
Flexibility, speed, endurance, and strength

MODULE INTRO AND FOCUS QUESTIONS

In this module, you will do the different tests. So, what really is fitness battery test? What are the five
fitness tests? You’ll soon find out! But first you have to know your Body Mass Index (BMI), waist
circumference, thickness of triceps and subscapular sites.

STUDY (Explore)

Hook Activity

This module will deepen your knowledge of physical fitness test by experiencing it yourself. It’s nice to
know your own endurance level, flexibility, agility, speed and others now that you are a college student.
And it’s advantageous to be serious about fitness at your age. After college you’ll be a professional and
career person. Do you know that most career people, because of their job and other social activities, find
it very hard to exercise religiously? But they dine out and eat and drink not very healthful foods every
day! Plus, the work-related stress! OMG, how can you be healthy and physically fit? Start thinking
about it now. Now na!

Pre-test

Before exploring the module, find out for yourself your ideas and concepts about physical fitness test.
Read each sentence carefully and put a check mark under the red heart if the statement is correct, put
check mark under the green heart if the statement is wrong.

NO. TEST ITEM

AG DIS
REE AGREE
1. Only a doctor can give a physical fitness test.
 2. The physical fitness test consist of activities and exercises
that determine flexibility, endurance, agility and balance
among others.
3. Fitness testing should be part of a fitness program.

4. Physical fitness test is required every month.

5. The physical fitness test results can predict problems in the

internal organs like liver and kidneys.

Essential Questions

What are measured or tested in a Physical Fitness Test?

What information will one get from the test results?
How are the tests done?
How important is Physical Fitness test in a physical fitness program of an individual?

Use of Technology

To know more about physical fitness test access

the following links:

https://www.slideshare.net/jaysalinas2/what-is-
physical-fitness-test-pft

https://www.verywellfit.com/what-a-fitness-test-
can-tell-you-about-your-health-3120283

RESEARCH (FIRM UP) / ANALYSIS (DEEPEN)

Activity 1
Access the links given. View, read and enjoy the learnings you will get. Then answer the following
questions.
Process Questions

Question Answer
1. Before a person undergoes the general health
evaluation and PFT, basic information about the person
must be obtained. What are these basic pieces of
information

2. What are the three ways to measure or test

cardiovascular endurance?

3. What tests or activities are given to test flexibility?

4. Body Mass Index or BMI determines, in general, the fat

contained in a person’s body. What two basic
information about the person are needed to determine
BMI?
5. Describe Physical Fitness in terms of its purpose, goals and scope.

Activity 2
Now you have to prepare yourself for the Physical Fitness Test. Below are two templates that you need
to fill out. Template 1 asks for info about your baseline. Template 2 contains the activities that you have
been doing during your PFT in elementary and in high school, and you still need to do today. If you
need to refresh yourself look for online demos of the following activities to guide you in performing
them. Record first your pretest results. Reserve the post-test and remarks for the final term.
GUIDE IN DOING THE PFT
For a safe, systematic and effective way of doing the PFT, you need to follow the following
guidelines.
1. First of all, think of your goal for doing the PFT. Make it a personal goal not just for
compliance.
2. To do your assessment , you’ll need : A stopwatch or a watch that can measure seconds,

tape measure, paper and pencil, etc.

3. See to it that you are physically ok. Not feeling ill, not feeling unwell.
4. Find the best time to do the activities so that you can focus and do them properly.
5. Do the activity in a safe location to avoid injury and any accident.
6. Wear the appropriate attire including proper footwear and mask is necessary.
7. Make available the necessary tools, gadgets or materials such as measuring tools, timer, etc.
that you will need for a specific activity.
8. Record your results systematically using the recommended templates.
9. Ask a friend or family member’s assistance if necessary.
10. Do it with enthusiasm and joy.
11. Pray before and after doing the activities.
12. Celebrate your accomplishment.
Template 1
MY PHYSICAL FITNESS BASELINE

Name: __________________________ Class Schedule: ______________________

Sex:
Age: _______ _______ Height: ________ Weight: _________

Heart Rate at Rest _______ Blood Pressure: _______ BMI: _________

BMI CALCULATION FORMULA

Measurement Units Formula and Calculation

Formula: weight (kg) / [height (m)]2

Kilograms and meters (or
The formula for BMI is weight in kilograms divided by height in meters
centimeters)
squared. If height has been measured in centimeters, divide by 100 to
convert this to meters.
Formula: 703 x weight (lbs) / [height (in)]2

Pounds and inches When using English measurements, pounds should be divided by inches
squared. This should then be multiplied by 703 to convert from
lbs/inches2 to kg/m2.
BMI RANGES INTERPRETATION
21 - 22 Healthy
25- 29 Overweight
30 above Obese

Template 2
MY PHYSICAL FITNESS PRE-TEST RECORD
PHYSICAL TEST SCOR STATUS
FITNESS E
AREA Completed the Unable to
Test Complete the Test
1. Strength 60-second
push up
2. Endurance 60-second
sit up
3. Flexibility Sit-and reach
(cm.)
 4. Power Standing long
jump (cm)
5. Balance Standing Stork
(sec.)
6. Agility 3 rounds of 10
m
Shuttle run
(no. of blocks)
7. Speed 50 m sprint
(sec.)
8. Coordination Ball catching
(10 reps)
9. Reaction time Ruler-drop test
(point in the
ruler)

ACTION (Transfer)

Assessment
Based on your pre-test results, make an analysis of your general fitness and make a plan on how to
improve it. If you think you are poor in any of the fitness component, make a plan on how to improve it
by filling out the last column of this template.
PHYSICAL FITNESS PLAN

COMPONENT PRE- REMAR PLANNED ACTION

TEST K
Result (interpret
ation)

Muscular strength
Speed

Cardiovascular
endurance

Muscular
endurance

Flexibility

Power

Coordination

Agility

Balance

Reaction time
Post-test

Read each sentence carefully and put a check mark under the red heart if the statement is correct, put
check mark under the green heart if the statement is wrong.

NO. TEST ITEM

AGR DISA
EE GREE
1. Only a doctor can give a physical fitness test.

2. The physical fitness test consist of activities and

exercises that determine flexibility, endurance, agility
and balance among others.
3. Fitness testing should be part of a fitness program.

4. Physical fitness test is required every month.

5. The physical fitness test results can predict problems in

the internal organs like liver and kidneys.

Self Assessment
Again, Congratulations!
Now, find out for yourself what you’ve got out of this module. Answer the assessment questions as
sincerely and honestly as you can. Draw a heart under the column that describes your learning in this
module. Good luck

Assessment Indicator Yes! Yes! I almost got Help!

it!
 I got It! But I missed I missed it.
some.

1. I can describe physical fitness test and cite the

reasons for conducting PFT.
3. I can identify the facts from fallacies
regarding
physical fitness test
4. I can perform the required the physical
fitness
tests with ease and poise.

5. I can record and present the result of my

battery test.
6. I can determine my personal level of fitness
through the battery tests covering flexibility,
speed,
endurance and strength.

Values integration
Health is wealth. Yes! And fitness is the predictor of good health. Based on your PFT results, you find
out your general physical health status. Are you healthy, overweight, or obese? Do you have sound
endurance, physical power, speed, agility and flexibility? You are still so young, vibrant promising and
good looking. You are supposed to be full of energy, creativity, enthusiasm, idealism and great ideas.
But if you are not healthy, not physically fit, they would be useless. Live life to the fullest starting today
until old age. Be healthy and holy. Sabi nga nila . . . galaw galaw para di pumanaw.

Closing Prayer

C O N G R A T U L A T I O N S!
You‘ve just aced Module No. 3!
 Thank God by saying your own impromptu prayer.

“Healthy citizens are the greatest asset

any country can have.”

Winston Churchill

Appendix
To be accomplished after the post-test

PHYSICAL FITNESS TEST ACTIVITY

ACTIVITY COMPONENT PRE- REMARK POST- REMARK

TEST TEST
(interpretation) (interpretation)
Result Result

1. Push up Muscular strength

2. 50-m sprint Speed
3. 12-min run Cardiovascular
endurance
4. Sit-up Muscular
endurance
5. Sit-and- Flexibility
reach
6. Standing
long
Power
jump
7. Ball Coordination
catching
8. Shuttle run Agility
9. Standing
stork test Balance
10. Ruler drop Reaction time
test