Fitness Test

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DEEPEN

Mini Task
Execute the following physical fitness test. Follow the given instructions. Record a video of your
performance through a video and submit it through Quipper. Write your score/time on the table
below.

Health-related
Fitness test Score Remarks
components
1. Cardio- 3 min. step test
vascular
endurance
2. Muscular strength 1. min. push-up
3. Muscular endurance Basic Plank
4. Flexibility Modified sit & reach
5. Body composition Getting your BMI
Skill-related
Fitness test Score Remarks
components
1. Balance Stork stand
2. Reaction time Quick-stick drop
3. Power Standing-long jump

3-minute step test: follow the procedure in the picture. After doing it for 3 minutes, count your
pulse rate for 1 minute and record it.

Push-up- you need a timer; for 1 minute, count the push-ups that you can do, then record it.

Basic plank – needs a timer; get how long you can hold your bodyweight like the picture
below.

BMI – Get your height in meters and your weight in kilogram (kg). Then follow the formula
below.
BMI

Sit and reach – follow the procedure in the picture below. Then record your measurement.

Quick stick/ ruler drop – follow the procedure in the picture below.
Stork stand – follow the instruction below.

Stork stand

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