Lesson 1 Physical Fitness Test

TESDA BASED
SOFTNET Information Technology Center Inc. Physical Education 2

2nd Floor Bldg., SFB #8 FAB Mariveles, Bataan 2106
Lesson 1- PHYSICAL FITNESS TEST
PHYSICAL FITNESS TEST OBJECTIVES:

1. To determine the level of fitness of students.
2. To identify strength and weaknesses for development and improvement.
3. To provide baseline data for selection of physical activities for enhancement of
health and skill performance.
4. To gather data for the development of norms and standards.
5. To motivate, guide and counsel pupils/students in selecting sports for recreation,
competition and lifetime participation.
TEST PROTOCOL
1. Explain the purpose and benefits that can be derived from the physical
fitness tests.
2. Administer the tests at the beginning of the school year and on a quarterly
basis, thereafter, to monitor improvement.
3. 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:
 Body Composition – tape measure, bathroom scale, L- square
 Flexibility – ruler, tape measure
 Cardiovascular Endurance – stop watch, step box/stairs
 Muscular Strength – exercise mat
 Speed – stop watch
 Power – meter stick/tape measure, basketball ball
 Agility – tape measure, masking tape/chalk, stop watch
 Reaction Time – plastic ruler (24 inches), table or arm chair
 Coordination – sipa (washer with straw)/20pcs bundled rubber
bands/any similar local materials
 Balance – stop watch
PRIOR TO ACTUAL DAY OF TEST

1. The students shall be grouped together and in pairs (buddy system).
2. The students should wear appropriate clothing: t-shirt, jogging pants,
rubber shoes, or any suitable sports attire.
3. Conduct warm-up and stretching exercises before the tests
SUGGESTED SEQUENCE OF THE TEST
DAY 1 DAY 2
 BMI Test
 Agility (Hexagon Test)
 Cardiovascular
 Coordination (Juggling)
 Endurance (3 minute Step Test)
 Balance (Stork Balance Stand

 Flexibility (Zipper Test/Sit and Test)
Reach)
 Speed (40-Meter Sprint)
 Muscular Strength (Push Ups/
Basic Plank)
 Power (Standing Long Jump)
 Reaction Time (Stick Drop Test)
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Prepared by: Mrs. Christine Salve S. Demetillo
TESDA BASED
PART I: HEALTH-RELATED FITNESS

• FORMULA: BODY MASS INDEX (BMI)
BMI = Weight (in Kilograms)
Height (in Meters)²
Example: 30 kg. = 30 = 20. 83 (Normal)

1.20M² 1.44
Classification:
Below 18.4 - Underweight
18.5 – 24.9 - Normal
25.0 – 29.9 - Overweight
30.0 – above – Obese
1. BODY MASS INDEX
Weight Body Mass-

The heaviness or lightness of a person. (In combination with stature (height) is used
to determine body mass index that indicates whether one is of normal weight,
overweight or obese.)
Equipment: Weighing or Bathroom scale
• Procedure:
For the Performer:
a. Wear light clothing before weighing.
b. On bare feet, stand erect, and still with weight evenly distributed on the center on
the scale.
For the Partner:

a. Before the start of weighing, adjust the scale to zero point.
b. Record the score in kilograms.
Height (Stature)
-is the distance between the feet on the floor to the top (vertex) of the head in
standing position.
Equipment: Tape measure laid flat to a concrete wall. The zero point starts at
the bottom of the floor; L-square and an even and firm floor and flat wall.
 Procedure:
For the Test Performer:
a. Stand erect on bare feet with heels, buttocks and shoulders pressed against
the wall where the tape measure is attached.
For the Partner:

a. Place the L-square against the wall with the base at the top of the head of the
person being tested. Make sure that the L-square when placed on the head of
the student is straight and parallel to the floor.
b. Record the score in meters.
• Scoring – record standing height to the nearest 0.1
centimeters. (*** 1meter = 100 centimeter)
2. FLEXIBILITY
TESDA BASED
- is the ability of the joints and muscles to move through its full range of
motion.
a. Zipper Test
Purpose: to test the flexibility of the shoulder girdle.
• Equipment: Ruler
• Procedure
For the Performer:
a. Stand erect.
b. Raise your right arm, bend your elbow, and reach down across your back as far
as possible, extend your left arm down and behind your back, bend your elbow up
across your back, and try to reach/cross your fingers over those of your right hand
as if to pull a zipper or scratch between the shoulder blades.
c. To test the left shoulder, repeat procedures a and b with the left hand over the
left shoulder.
For the Partner:

a. Observe whether the fingers touched or overlapped each other, if not, measure
the gap between the middle fingers of both hands.
b. Record the distance in centimeter.
Scoring – record zipper test to the nearest 0.1 centimeter.
POINTS STANDARD
0 Did not touch fingertips
1 Just touched fingertips
Fingers overlapped by
2
1 - 2 cm.
3
3 - 4 cm.
4
5 - 7 cm.
5
8 cm. and more
b. Sit and Reach
Purpose: to test the flexibility of the lower back and extremities.
• Equipment: Tape measure or meter stick, card board or paper
 Procedure
• For the Performer:
a. Sit on the floor with back, head and shoulders flat on the wall. Feet are 12 inches
apart.
b. Interlock thumbs and position the tip of the fingers on the floor without bending
the elbows. Reach up.
c. Place hands on top of the card board or paper where the tips of the middle fingers
are at the top edge of the card board or paper. Start the test by pushing the card
board or paper slowly and try to reach the farthest distance possible without
bending the knees. Hold for 2 seconds.
d. Bouncing or jerking movement is not allowed.
e. Do it three times.
For the Partner:

a. As the performer assumes the (b) procedure, position the zero point of the tape
measure at the tip of the middle fingers of the performer.
b. See to it that the knees are not bent as the performer slides the farthest distance
that he could.
c. Record farthest distance reached in centimeters.
• Scoring – record the distance to the nearest 0.1 centimeters.
TESDA BASED
3. Cardiovascular endurance – is the ability of the heart, lungs and blood vessels to
deliver oxygen to working muscles and tissues, as well as the ability of those
muscles and tissues to utilize the oxygen. Endurance may also refer to the ability
of the muscle to do repeated work without fatigue.
3 – Minute Step Test

Purpose: to measure cardiovascular endurance.
• Equipment: Stopwatch, drum or clapper
Procedure
a. Position at least one foot away from the step or bench.
b. At the signal “Go”, step up and down the step/bench for 3 minutes at a rate of 24
steps per minute. One step consists of 4 beats – that is, up with the left foot (ct. 1),
up with the right foot (ct.
2), down with the left foot (ct. 3), down with the right foot (ct. 4).
c. Immediately after the exercise, locate your pulse and wait for the signal to start
the counting. (Give 5 sec. to locate the pulse)
d. Don’t talk while taking the pulse beat.
e. Count the pulse beat for 10 sec. Multiply it by 6.
• For the Partner:

a. As the student assumes the position in front of the step, signal, “Ready” and
“Go”, start the stopwatch for 3-minute step test.
b. After the test, allow performer to locate his/her pulse in within 5 seconds.
c. Give the signal to count the pulse beat.
d. Let the performer count his/her pulse beat for 10 seconds and multiply it by 6.
• Scoring – record the 60-second heart rate after the activity.
4. Strength – is the ability of the muscle to generate force against physical

objects
a. Push-Up
Purpose: to measure strength of upper extremities.
 Equipment: exercise mats or any clean mat.
 Procedure
a. Lie down on the mat; face down in standard pushup position; palms on the
mat about shoulder width, fingers pointing forward, and legs straight,
parallel, and slightly apart, with the toes supporting the feet.
b. FOR BOYS: Straighten the arms, keeping the back and knees straight, then
lower the arms until there is 90-degree angle at the elbows (upper arms are
parallel to the floor.)
FOR GIRLS: With knees in contact with the floor, straightens the arms,
keeping the back straight, then lowers the arms until there is a 90-degree
angle at the elbows (upper arms are parallel to the floor).
c. Perform as many repetitions as possible, maintaining a cadence of 20 push-
ups per minute. (2 seconds going down and 1 sec. going up). Note: 60
beats/min.
 For the Partner:

a. As the performer assumes the position of push-up, start counting as the
performer lowers his/ her body until he/she reaches 90-degree angle at
the elbow.
b. Make sure that the performer executes the pushups in the correct form.
c. The test is terminated when the performer can no longer execute the push-
ups in the correct form, if in pain, voluntarily stops, or cadence is broken.
 Scoring – record the number of push-ups made.
TESDA BASED
b. Basic Plank
Purpose – to measure strength/stability of the core muscles.
 Equipment: exercise mats or any clean mat.
Procedure
a. Assume a push-up position. Rest body on forearms with the palms and fingers
flat on the floor. Elbows are aligned with the shoulders.
b. Legs are straight with ankles, knees and thighs touching together.
c. Support weight on forearms and toes; make sure that your back is flat. Head,
neck and spine are in a straight line.
d. Keep abdominals engaged/contracted; do not let stomach drop or allow hips to
rise.

a. Ensure the availability of mat/smooth flooring or anything that can protect the
forearms.
b. Give the signal “Start/Go” and start/press the time piece.
c. Make sure that the back of the head, neck, spine and ankles are in a straight
line.
d. Stop the time when the performer can no longer hold the required position, or
when the performer has held the position for at least 90 seconds. Holding the plank
position beyond 90 seconds is considered unnecessary. (90 sec. – maximum time)
• Scoring – record the time in the nearest sec./min.
PART II: SKILSS-RELATED FITNESS
1. SPEED – is the ability to perform a movement in one direction in the

shortest period of time.
40-Meter Sprint
Purpose: to measure running speed.
 Equipment: Stopwatch, running area (40 meter)
 Procedure
 For the Performer:
a. At the signal “Ready”, stand behind the take-off line, the tips of the shoes
should not go beyond the line and assume a crouch position.
b. At the signal “Get Set”, assume un-crouch position (buttocks up) with both
hands on the starting line.
c. At the signal “GO”, run to the finish line as fast as you can.

a. Set the stopwatch to zero (0) point.
b. At the signal “GO” start the watch and stop it as the performer crossed the
finish line.
c. Record time in the nearest 0.00.01 seconds.
• Scoring – record time in nearest minutes and seconds
2. POWER – is the ability of the muscle to transfer energy and release

maximum force at a fast rate.
Standing Long Jump

Purpose: To measure the explosive strength and power of the leg muscles.
 Equipment: Tape measure/meter stick
 Procedure
TESDA BASED

a. Stand behind the take-off line with the feet parallel to each other, the tips
of the shoes should not go beyond the line.
b. Bend the knees and swing arms backward once, then swing arms forward
as you jump landing on both feet. Try to jump as far as you can.
c. Do not control the momentum of the jump (continuously move forward).
d. Perform the test twice in succession.

a. Place zero (0) point of the tape measure at the take-off line.
b. After the jump, spot the mark where the back of the heel of either feet
of the performer has landed nearest to the take-off line.
c. Record the best distance in meters to the nearest 0.1centimeters.
• Scoring – record the best distance in meters to the nearest 0.1
centimeters.
3. AGILITY – is the ability to move in different directions quickly using a

combination of balance, coordination, speed, strength and endurance.
Hexagon Agility Test

Purpose: to measure the ability of the body to move in different directions
quickly.
 Equipment: Tape measure, stopwatch, chalk or masking tape (1 inch
width)
Hexagon Size: length – 24 inches (60.5 cm)
 Procedure
a. Stand with both feet together inside the hexagon facing the marked
starting inside. (facing 1 direction)
b. At the signal “Go” using the ball of the feet with arms bent in front, jump
clockwise over the line, then back over the same line inside the hexagon.
Continue the patter with all the sides of the hexagon.
c. Rest for one (1) minute.
d. Repeat the test counterclockwise.
 For Partner:
a. Start the time at the signal go and stop once the performer reached the
side before the side where he/she started.
b. Record the time of each revolution.
c. Restart the test if the performer jumps on the wrong side or steps on the
line.
• Scoring – add the time of the two revolutions and divide by 2 to get the
average. Record the time in the nearest minutes and seconds.
4. REACTION TIME – the amount of time it takes to respond to a

stimulus.
Stick Drop Test
Purpose: to measure the time to respond to a stimulus.

Equipment: 24 inches ruler or stick; arm chair or table and chair.
Procedure
a. Sit on an armchair or chair next to the table so that the elbow and lower
arm rest on the desk or table comfortably.
b. Place the heel of the hand on the desk/table so that only the fingers and
thumb extend beyond.
TESDA BASED
c. Catch the ruler/stick with the thumb and index finger without lifting the
elbow from the desk/ table as the partner drops the stick. Hold the stick
while the partner reads the measurement
d. Do this thrice (3x).
• For the Partner

a. Hold the ruler or stick at the top, allowing it to dangle between the
thumb and fingers of the performer.
b. Hold the ruler/stick so that the 24-inch mark index finger. No part of
the hand of the performer should touch the ruler/stick.
c. Drop the ruler/stick without warning and let the performer catch it with
his/her thumb and index finger.
• Scoring – record the middle of the three (3) scores (for example: if the
scores are 21, 18, and 19, the middle score is 19)
5. COORDINATION – the ability to use the senses with the body parts to
perform motor tasks smoothly and accurately.
Juggling
Purpose – to measure the coordination of the eye and hand.
 Equipment – Sipa (washer w/ straw)/20 pcs. Bundled rubber
bands/any similar local materials (4-5 grams)
 Procedure
a. Hit the sipa/rubber band material alternately with the right and left palm
upward. The height of the material being tossed should be at least above
the head. Two trials only.

a. Count how many times the performer has hit the material with the
right and left hand.
b. Stop the test if the material drops. Record the number of hits/trial.
• Scoring – record the number of hits the performer has done.
6. BALANCE – is the maintenance of equilibrium while stationary or

while moving.
Stork Balance Stand Test

Purpose: to assess one’s ability to maintain equilibrium.
 Equipment: flat, non-slip surface, stopwatch.
 Procedure
• For the Performer
a. Remove the shoes and place hands on hips.
b. Position the right foot against the inside knee of the left foot.
c. Raise the left heel to balance on the ball of the foot.
d. Do the same procedure with the opposite foot.
 For the Partner

a. Start the time as the heel of the performer is raised off the floor.
b. Stop the time if any of the following occurs:
• The hand(s) come off the hips
• The supporting foot swivels or moves (hops) in any direction
• The non-supporting foot loses contact with the knee.
• The heel of the supporting foot touches the floor.
• Scoring – record the time taken on both feet in the nearest seconds.
TESDA BASED
PHYSICAL FITNESS TEST SCORE CARD

NAME: ____________________________________________________
PROGRAM: ________________________________________________
TESDA BASED
AGE: _____________
MALE
FEMALE
a. Body Composition
Height (meters) Weight (Kilograms) BMI Classification
b. Cardiovascular Endurance: 3-minute steps

Heart Rate per minute
Before the activity After the activity
c. STRENGTH
PUSH-UPS BASIC PLANK
Number of Push-Ups Time
d. FLEXIBILITY
1. Zipper Test
Overlap/Gap (cm)
Right Left
2. Sit and Reach

Score (cm)
Right Left Best Score
PHYSICAL FITNESS TEST SCORE CARD

NAME: ____________________________________________________
PROGRAM: ________________________________________________
AGE: _____________
MALE
FEMALE
TESDA BASED
1. SPEED: SCORE:
2. POWER: Standing Long Jump

Distance (cm)
First Trial Second Trial
3. AGILITY: Hexagon Agility Test

Clockwise: Time Counterclockwise: Time Average
4. REACTION TIME: Stick Drop Test

FIRST TRIAL SECOND TRIAL THIRD TRIAL MIDDLE SCORE
5. COORDINATION: Juggling
SCORE:
6. BALANCE: Stork Balance Stand Test

Left foot time Right foot time
Partner:
Teacher:
___________________________________________________________

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TESDA BASED

SOFTNET Information Technology Center Inc. Physical Education 2

Lesson 1- PHYSICAL FITNESS TEST

PHYSICAL FITNESS TEST OBJECTIVES:

PRIOR TO ACTUAL DAY OF TEST

SUGGESTED SEQUENCE OF THE TEST

 Balance (Stork Balance Stand

PART I: HEALTH-RELATED FITNESS

Example: 30 kg. = 30 = 20. 83 (Normal)

1. BODY MASS INDEX

Weight Body Mass-

Equipment: Weighing or Bathroom scale

For the Partner:

For the Partner:

For the Partner:

Scoring – record zipper test to the nearest 0.1 centimeter.

For the Partner:

3 – Minute Step Test

• For the Partner:

4. Strength – is the ability of the muscle to generate force against physical

 For the Partner:

 Scoring – record the number of push-ups made.

• For the Partner:

• Scoring – record the time in the nearest sec./min.

PART II: SKILSS-RELATED FITNESS

1. SPEED – is the ability to perform a movement in one direction in the

 For the Partner:

• Scoring – record time in nearest minutes and seconds

2. POWER – is the ability of the muscle to transfer energy and release

Standing Long Jump

• For the Performer:

• For the Partner:

3. AGILITY – is the ability to move in different directions quickly using a

Hexagon Agility Test

4. REACTION TIME – the amount of time it takes to respond to a

Purpose: to measure the time to respond to a stimulus.

• For the Partner

 For the Partner:

6. BALANCE – is the maintenance of equilibrium while stationary or

Stork Balance Stand Test

 For the Partner

PHYSICAL FITNESS TEST SCORE CARD

b. Cardiovascular Endurance: 3-minute steps

PUSH-UPS BASIC PLANK

Number of Push-Ups Time

2. Sit and Reach

PHYSICAL FITNESS TEST SCORE CARD

2. POWER: Standing Long Jump

3. AGILITY: Hexagon Agility Test

4. REACTION TIME: Stick Drop Test

6. BALANCE: Stork Balance Stand Test

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