DAVAO ORIENTAL STATE UNIVERSITY

SPEAR 1 Module
Prelim Coverage

Module No. 1
SPEAR 1
Lesson No. 1 Fitness Assessment Test
Learning Performance of the fitness assessment to determine one’s current health and
Outcomes fitness level.
Time Frame 2 hrs per week/student availability of submission before the end of the 1st
semester.

Introduction Good day students!

 This course provides training in different movement patterns and core
engagement in conjunction with the principles of healthy eating and
physically active life.
 Students will be able to adapt and transfer the movement competency
in different context (i.e. use of training equipment).
 Fitness Assessment Test is a series of test that helps students to
determine physical fitness level and aids in developing the
personalized program.
 The result can identify the strengths and weaknesses in relation to
physical fitness and help setting attainable fitness goals.
 The students will perform at least 6 physical fitness test in this lesson
and filling up the health card to determine their readiness. Health card
is all about students medical and health information for readiness and
evaluation.

Activity Activity No. 1

HEALTH CARD

Procedure of the activity:

1. Please fill up the given blank (personal information) below.
2. To get height:
 if your height is in centimeters convert to meters using decimal.
Example, 160cm convert to 1.6meters, 155cm to 1.55cm
 if your height is in feet convert to meters using decimal.
Example, used converter application in the mobile
device.

3. To get resting heart rate:

 Note! The normal resting heart rate is 60-100 beats per
minute.
 Count your pulse rate (beats) for 20 seconds x 3. Record the
beats for 20 seconds x 3. And that is your resting heart rate per
minute.
Example, 31 beats/20 seconds x 3= 93 beats/minute.

4. To get training heart rate:

 First get maximum heart rate, FORMULA: 220-AGE = MHR.
 To get your training heart rate, multiply your MHR to 50% -
70%.
 You can choose the level of your training (50% - 70%)
depending on the range you want to achieve.
Example:
MHR: 220-20 years old = 200 beats/minute
THR: 200 beats/minute x 50%= 100 beats/minute
DAVAO ORIENTAL STATE UNIVERSITY
SPEAR 1 Module
Prelim Coverage
5. To get actual heart rate:
 You may get your actual heart rate after the training using
resting heart rate formula.
 Note! Make sure that your actual heart rate is equal to your
training heart rate.

6. If you had medical record or past surgeries, fracture, injuries, heart

problems or any medications you may write in the medical record to
inform your instructor/professor.

1x1 ID picture
Name: Rodel Matute Date: October 25, 2022 Class Schedule:Every Friday, 10:00 A.M. to
12:00 P.M Section: IT2B
Age:23 Sex: Male Height (m): 1.60 meters Weight (kg): 43 kgs. Resting Pulse Rate: 75 (bpm)
Training Heart Rate: 69 (bpm) Actual THR: 98(bpm)

Medical Record(s):
_
_

Activity No. 2
FITNESS ASSESSMENT TEST

Things to remember :
1. Kindly provide materials to be used:
a. Timer or stopwatch
b. Meter stick or tape measure
c. Phone camera/camera
d. Chalk or marker
e. Extra t shirt
f. Water
g. Mat

2. Take a video record for yourself performing each fitness assessment

test. Submit the video record in a file with complete name.
3. How to submit outputs/activities for whole semester:
 All activities will be submitted through Google Classroom or
google drive links.
 For video recording, submit the video through DVD (whole
class, if requested).
DAVAO ORIENTAL STATE UNIVERSITY
SPEAR 1 Module
Prelim Coverage
3-MINUTE STEP TEST

Procedure of 3-Minute Step Test:

3-Minute step test is a simple test 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.
 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
 At the end of three minutes, remain standing while you immediately
check your heart rate.
 Take your pulse for one minute (e.g. count the total beats from 3 to 4
minutes after starting the test).
 Note! Don't worry too much about how you rate - just try and improve
your own score.
 Use the chart below to find out how you rate.

Table 1. 3-Minute Step Test (Men) - Heart Rate

Age 18- 26- 36- 46- 56- 65+
25 35 45 55 65
Excellen <79 <81 <83 <87 <86 <88
t
Good 79- 81- 83- 87- 86- 88-
89 89 96 97 97 96
Above 90- 90- 97- 98- 98- 97-
Average 99 99 103 105 103 103
Average 100- 100- 104- 106- 104- 104-
105 107 112 116 112 113
Below 106- 108- 113- 117- 113- 114-
Average 116 117 119 122 120 120
Poor 117- 118- 120- 123- 121- 121-
128 128 130 132 129 130
DAVAO ORIENTAL STATE UNIVERSITY
SPEAR 1 Module
Prelim Coverage
Very >12 >12 >13 >13 >12 >13
Poor 8 8 0 2 9 0

Table 2. 3-Minute Step Test (Women) - Heart Rate

Age 18- 26- 36- 46- 56- 65+
25 35 45 55 65
Excellent <85 <88 <90 <94 <95 <90
Good 85- 88- 90- 94- 95- 90-
98 99 102 104 104 102
Above 99- 100- 103- 105- 105- 103-
Average 108 111 110 115 112 115
Average 109- 112- 111- 116- 113- 116-
117 119 118 120 118 122
Below 118- 120- 119- 121- 119- 123-
Average 126 126 128 129 128 128
Poor 127- 127- 129- 130- 129- 129-
140 138 140 135 139 134
Very >14 >13 >14 >13 >13 >13
Poor 0 8 0 5 9 4
topendsports.com/3-minute/steptest.htm

Rating Scale/Scoring in 3-minute Step

Description Score/10 points

Excellent 10
Good 9
Above Average 8
Average 7
Below average 6
Poor 5
Very Poor 4
Total
DAVAO ORIENTAL STATE UNIVERSITY
SPEAR 1 Module
Prelim Coverage
SIT AND REACH FLEXIBILITY TEST

Procedure of Sit and Reach Flexibility Test:

Sit and Reach Flexibility Test is a common measure of flexibility,

and specifically measures the flexibility of the lower back and hamstring
muscles.
 This is the new way of performing the test.

 This test involves sitting on the floor with legs stretched

out straight ahead. Shoes should be removed.
 The soles of the feet are placed flat against the box.
 Both knees should be locked and pressed flat to the floor - the
tester may assist by holding them down.
 With the palms facing downwards, and the hands on top of
each other or side by side, the subject reaches forward along
the measuring line as far as possible.
 Ensure that the hands remain at the same level, not one
reaching further forward than the other.
 After some practice reaches, the subject reaches out and holds
that position for at one-two seconds while the distance is
recorded.
 Make sure there are no jerky movements.
 The score is recorded to the nearest centimeter or half inch as
the distance reached by the hand.
 Use the chart below to find out how you rate.

Table 3. Sit and Reach Flexibility Test

men women

cm inches cm inches

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

excell +17 to +6.5 to +21 to +8.0 to

ent +27 +10.5 +30 +11.5
good +6 to +2.5 to +11 to +4.5 to
+16 +6.0 +20 +7.5
avera 0 to 0 to +1 to +0.5 to
ge +5 +2.0 +10 +4.0
 DAVAO ORIENTAL STATE UNIVERSITY
SPEAR 1 Module
Prelim Coverage
fair -8 to - -3.0 to - -7 to 0 -2.5 to
1 0.5 0
poor -20 to -7.5 to - -15 to -6.0 to -
-9 3.5 -8 3.0
very < -20 < -7.5 < -15 < -6.0
poor
topendsports.com/sit-and –reach/flexibility/test.htm Rating

Scale/Scoring in Sit and Reach Flexibility Test

Description Score/10 points

Super 10
Excellent 9
Good 8
Average 7
Fair 6
Poor 5
Very Poor 4
Total

SIT UP TEST

Procedure of 1 minute Sit Ups:

This sit-up test measures the strength and endurance of the

abdominals and hip-flexor muscles.

 Starting Position: Lie on a carpeted or cushioned floor with your

knees bent at approximately right angles, with feet flat on the
ground.
 Your hands should be resting on your thighs. The feet are
not anchored.
 Squeeze your stomach, push your back flat and raise high enough
for your hands to slide along your thighs to touch the tops of your
knees.
 Don't pull with you neck or head and keep your lower back on
the floor. Then return to the starting position.
 Use the chart below to find out how you rate.
DAVAO ORIENTAL STATE UNIVERSITY
SPEAR 1 Module
Prelim Coverage
Table 4. 1 Minute sit-up test (Men)
Age 18-25 26-35 36-45 46-55 56-65 65+
Excellent >49 >45 >41 >35 >31 >28
Good 44-49 40-45 35-41 29-35 25-31 22-28
Above average 39-43 35-39 30-34 25-28 21-24 19-21
Average 35-38 31-34 27-29 22-24 17-20 15-18
Below Average 31-34 29-30 23-26 18-21 13-16 11-14
Poor 25-30 22-28 17-22 13-17 9-12 7-10
Very Poor <25 <22 <17 <13 <9 <7

Table 5. 1 Minute sit-up test (Women)

Age 18-25 26-35 36-45 46-55 56-65 65+
Excellent >43 >39 >33 >27 >24 >23
Good 37-43 33-39 27-33 22-27 18-24 17-23
Above 33-36 29-32 23-26 18-21 13-17 14-16
average
Average 29-32 25-28 19-22 14-17 10-12 11-13
Below 25-28 21-24 15-18 10-13 7-9 5-10
Average
Poor 18-24 13-20 7-14 5-9 3-6 2-4
Very Poor <18 <13 <7 <5 <3 <2

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

Rating Scale/Scoring in Sit Up Test

Description Score/10 points

Excellent 10
Good 9
Above Average 8
Average 7
Below Average 6
Poor 5
Very Poor 4
Total
DAVAO ORIENTAL STATE UNIVERSITY
SPEAR 1 Module
Prelim Coverage
PUSH UP TEST

Procedure of Push Ups:

Push-ups are used to assess the strength and endurance of the

upper body muscle groups. 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 one minute.
 Count the total number of push-ups performed.
 Use the chart below to find out how you rate.

Push-up test norms for Men

Table.
Age 17- 20- 30- 40- 50- 60-
19 29 39 49 59 65
Excellent > 56 > 47 > 41 > 34 > 31 > 30
Good 47- 39- 34- 28- 25- 24-
56 47 41 34 31 30
Above 35- 30- 25- 21- 18- 17-
average 46 39 33 28 24 23
Average 19- 17- 13- 11- 9-17 6-16
34 29 24 20
Below 11- 10- 8-12 6-10 5-8 3-5
average 18 16
Poor 4-10 4-9 2-7 1-5 1-4 1-2
Very Poor <4 <4 <2 0 0 0
DAVAO ORIENTAL STATE UNIVERSITY
SPEAR 1 Module
Prelim Coverage

Table 7.
Push-up test norms for Women (modified - from the knees)
Age 17- 20- 30- 40- 50- 60-
19 29 39 49 59 65
Excellent > 35 > 36 > 37 > 31 > 25 > 23
Good 27- 30- 30- 25- 21- 19-
35 36 37 31 25 23
Above 21- 23-2 22- 18- 15- 13-
Average 27 30 24 20 18
Average 11- 12- 10- 8-17 7-14 5-12
20 22 21
Below 6-10 7-11 5-9 4-7 3-6 2-4
average
Poor 2-5 2-6 1-4 1-3 1-2 1
Very Poor 0-1 0-1 0 0 0 0

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

Rating Scale/Scoring in Push Up Test

Description Score/10 points

Excellent 10
Good 9
Above Average 8
Average 7
Below Average 6
Poor 5
Very Poor 4
Total
DAVAO ORIENTAL STATE UNIVERSITY
SPEAR 1 Module
Prelim Coverage
STANDING LONG JUMP TEST

Procedure of Standing long jump

The Standing long jump, also called the Broad Jump, is a common
and easy to administer test of explosive leg power.

 The athlete stands behind a line marked on the ground with feet
slightly apart.
 A two foot take-off and landing is used, with swinging of the arms and
bending of the knees to provide forward drive.
 The subject attempts to jump as far as possible, landing on both feet
without falling backwards.
 Three attempts are allowed
 Scoring: The measurement is taken from take-off line to the nearest
point of contact on the landing (back of the heels).
 Record the longest distance jumped, the best of three attempts.
 The table below gives a rating scale for the standing long jump test
for adults, based on personal experiences.

Table 8. Standing long jump Test

males females

rating (cm) (feet) (cm) (feet)

excellent > 250 > 8' 2.5" > 200 > 6' 6.5'
very good 241- 7' 11" — 8' 191- 6' 3" — 6' 6.5'
250 2.5" 200
above 231- 7' 7" — 7' 181- 5' 11.5" — 6'
average 240 10.5" 190 2.5"
average 221- 7' 3" — 7' 6.5" 171- 5' 7.5" — 5' 11"
230 180
below 211- 6' 11" — 7' 161- 5' 3.5" — 5' 7"
average 220 2.5" 170
poor 191- 6' 3" — 6' 141- 4' 7.5" — 5' 2.5"
210 10.5" 160
very poor < 191 6' 3" < 141 < 4' 7.5"

www.topendsports.com/testing/tests/longjump.htm
DAVAO ORIENTAL STATE UNIVERSITY
SPEAR 1 Module
Prelim Coverage
Rating Scale/Scoring in Standing Long Jump Test

Description Score/10 points

Excellent 10
Very Good 9
Above Average 8
Average 7
Below Average 6
Poor 5
Very Poor 4
Total

BODY MASS INDEX COMPUTATION

Procedure of Body Mass Index

BMI stands for Body Mass Index. It is a measure of body composition.

BMI is calculated by taking a person's weight and dividing by their height
squared. For instance, if your height is 1.82 meters, the divisor of the
calculation will be (1.82 * 1.82) = 3.3124. If your weight is 70.5 kilograms,
then your BMI is 21.3 (70.5 / 3.3124)

 BMI is calculated from body mass (M) and height (H). BMI = M / (H x
H), where M = body mass in kilograms and H = height in meters.
 The higher the score usually indicating higher levels of body fat.
 Scoring: Use the table below to determine your BMI rating.
 The table shows the World Health Organization BMI classification
system.
 The rating scale is the same for males and females.
 Use the chart below to find out how you rate.
 Write in the in the rating scale your classification after computing your
BMI.

Table 9. Body Mass Index (Male and Female)

classificatio BMI (kg/m2) sub-classification BMI (kg/m2)
n
Underweight < 18.50 Severe thinness < 16.00
Moderate thinness 16.00 - 16.99
Mild thinness 17.00 - 18.49
Normal range 18.5 - 24.99 normal 18.5 - 24.99
Overweight ≥ 25.00 pre-obese 25.00 - 29.99
 DAVAO ORIENTAL STATE UNIVERSITY
SPEAR 1 Module
Prelim Coverage
Obese obese class I 30.00 - 34.99
(≥ 30.00)
obese class II 35.00 - 39.99

obese class II ≥ 40.00

https://www.topendsports.com/testing/tests/BMI.htm Rating

Scale/Scoring in BMI

CLASSIFICATION Sub-classification BMI (kg/m2)

Underweight: Below

19.2
Normal Range Normal 21.48

55
Overweight: 26. 0 – 29. 0

Overall Tally:

Fitness Tests Pre-Test Score Adjectival Rating

3-Minute Step Test 126 BPM Good
Sit and Reach Flexibility 38 inches Average
Test
Sit Up Test 30 Normal Average
Push up Test 16 Normal Average
Standing long jump 1 Meter and 12 Average
inches
Body Mass Index (BMI) 21.48 Normal
Composition

Note! The table below shows description of your scores. It tells you on how you are good
enough or fair enough in performing the tests. Write this table together with your health card
on an A4 bond paper.

FITNESS TEST RESULTS

Type of Test Scores(1-10) Adjectival Description

(Pre-test) Rating
3-Minute Step Tes 9 This indicates that the
Excellent students can perform the test
effectively and efficiently. The
fitness of the students is
described Excellent (E).
Sit and Reach Flexibility 5
This indicates that the
Good students can perform the test
Test well or to a high degree. The
fitness of the students is
Sit Up Test 6 described Good (G).

This indicates that the

students can perform the test

Above
DAVAO ORIENTAL STATE UNIVERSITY
SPEAR 1 Module
Prelim Coverage
Average above fairly well. The fitness of
the students is described as
Push Up Test 4 Above Average (AA).

This means that the students

perform moderately in
Average performing the test. The
students’ perform is revealed as
Standing Long Jump 8 Average (A).

This means that the students

Below perform little or insignificant in
Average performing the test. The
Body Mass Index (BMI) 10 students’ performance is
showed as Below Average (BA).
Composition
This means that the students
perform very insignificant or
Poor weakest. The students’
performance is showed as Poor
(P).

This means that the students

Very Poor perform very feebly in
performing the test. The
students’ performance is
showed as Very Poor (VP).

1. Exercising isn't just a new fad or a trendy hobby but why does physical
activities beneficial?

2. After performing the fitness tests, how can you assess your health now?

3. Were the fitness tests helpful to your overall optimal health in times
of pandemic?

Abstraction
The 3-minute Step Test

The Harvard Step Test is used to measure a person’s aerobic fitness.

Specifically, it is a predictive test of their VO2max. The purpose of this
test is to predict a person’s aerobic fitness using a simple test with
minimal equipment.

Sit and Reach Flexibility Test

The sit and reach test is a common measure of flexibility, and
specifically measures the flexibility of the lower back and hamstring
muscles. This test is important as because tightness in this area is
implicated in lumbar lordosis, forward pelvic tilt and lower back pain.
This test was first described by Wells and Dillon (1952) and is now
widely used as a general test of flexibility.

Sit up Test
Abdominal muscle strength and endurance is important for core
stability and back support. This sit-up test measures the strength and
endurance of the abdominals and hip-flexor muscles.
DAVAO ORIENTAL STATE UNIVERSITY
SPEAR 1 Module
Prelim Coverage
Push up Test
The push-up fitness test (also called the press-up test) measures
upper body strength and endurance. There are many variations of the
push-up test, with differences in the placement of the hands, how far
to dip, the duration of the test and the method of counting the number
of completed push-ups. Here we discuss the general method for the
push-up test, and link to specific push-up fitness tests.

Standing Long Jump

The Standing long jump, also called the Broad Jump, is a common
and easy to administer test to measure the explosive power of the
legs.

Body Mass Index

Body mass index (BMI) is a measure of body fat based on height and
weight that applies to adult men and women.

Application Instruction: Perform all the fitness test. Record all the gained scores and
evaluate based on the given rating scale (evaluation norms).

Closure

You’ve done this activity successfully!

References: University of Richmond, 2020. FITNESS ASSESSMENT. Retrieved on

August 14,2020 retrieved from recreation. richmond. Edu

Lifespan, 2015. Resting Heart rate. Retrieved from July 13,2015 from
www.Lifespan.com

Wood, 2020. Sit and Reach. Retrieved on August 14, 2020 from
https://www.topendsports.com/testing/tests/sit-and-reach.htm

Wood, 2020. 3 MINUTE STEP TEST. Retrieved on August 14, 2020 from
https://www.topendsports.com/testing/tests/home-step.htm

Robert Wood, "sit-up test: Testing your fitness at home." Topend Sports
Website, 2008, https://www.topendsports.com/testing/tests/home-situp.htm,
Accessed 8/16/2020

Robert Wood, "push-up test: Home fitness tests." Topend Sports Website,
2008, https://www.topendsports.com/testing/tests/home-pushup.htm,
Accessed 8/16/2020

Robert Wood, "Standing Long Jump Test." Topend Sports Website, 2008,
https://www.topendsports.com/testing/tests/longjump.htm, Accessed
8/16/2020

Robert Wood, "Body Mass Index (BMI)." Topend Sports Website, 2008,
DAVAO ORIENTAL STATE UNIVERSITY
SPEAR 1 Module
Prelim Coverage 8/16/2020
https://www.topendsports.com/testing/tests/BMI.htm, Accessed