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THE PHYSICAL FITNESS TEST
TIME ALLOTMENT
This learning guide will be discussed for six (6) hours, equivalent to 3 sessions

INTRODUCTION
We have learned about foundational movement patterns and how being competent
in these movements improve our capacity to perform physical activities in the previous
module. We found out that our inclination to physical activity can be a ected by our
foundational movement skills or physical literacy. We also identified factors that limit or
enhance body movement. We determined that in order to positively improve our
movement competency we need to train. However, before undergoing movement
enhancement training, we should check your fitness level. So for this unit, we will find out
which fitness components are your strengths and which areas should we work on.

LEARNING OBJECTIVES
At the end of this unit the students should have:

1. Conducted and/or participated in a physical fitness test; and,

2. Interpreted their fitness level according to the physical fitness test values.

TOPICS
Before we identify the di erent tests that can determine your physical fitness, let us define a few concepts
related to physical fitness.

When a person is physically fit, it means that they can perform normal and unexpected demands of
everyday living without being too exhausted and still have energy left for recreational and leisure activities.

Physical fitness is defined as a set of attributes or characteristics individuals have or achieve that relates to
their ability to perform physical activity. The characteristics of physical fitness are usually separated into
the health-related and skill-related.

Physical activity is defined as any bodily movement made by the contraction of skeletal muscles that results
in an expenditure of energy. Examples of physical activity are doing household chores, walking to and from
school and/or places, gardening, biking to and from work, playing games, sports, and exercise. Exercise is
considered as a type of physical activity which involves repetitive bodily movements that is planned,
designed, and structured for the purpose of improving one or more components of physical fitness.
Running, pilates, plyometrics, dance aerobics, and strength training are some examples for exercise
programs that are carried out on a regular basis.

Physical Readiness Questionnaire (PAR-Q) is a seven-item questionnaire that assess your medical and
physical readiness. This is done before you begin a regular physical activity program for health and
wellness. If you answer YES to any of the questions, you are advised to seek medical consultation before
beginning a physical program.

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Note: make sure you have answered the PAR-Q before proceeding with
the PFT. Warm-up properly before you begin the physical fitness test.

Health Related Components

Cardiovascular Endurance: is the ability heart and lungs to supply oxygen to the body during
prolonged physical activity. We can exercise for longer periods of time when our cardiovascular
system can e ectively provide your body with its energy requirements e iciently. To be e icient,
your body needs to have a strong heart, healthy lungs and clear blood vessels. Examples of activities
that require good cardiovascular endurance are marathon, triathlon, and swimming.

How to assess:
3-minute Step Test is a sub-maximal measure of cardiorespiratory endurance. (Corbin, 2014)

Before proceeding we need to learn how to get pulse.

There are two convenient sites to get your pulse rate :

[Link] pulse: using your index

and middle finger, locate the end
of your jaw. Now slide your
fingers downward diagonally
(around an inch) towards the
middle of your neck. Before you
reach the middle of your neck,
stop. When you feel a beat
pushing against your fingertips,
you have found your carotid
pulse. Caution: Don t press too
hard on your neck or this might
a ect your pulse rate. Also, if
you re using your right hand, find
your pulse on the right side of Photo: Pr of. Procopio B. Galende z, Jr.
your body, or vice versa (see FIG.
FIG. 2.1.
FIG. 2.1. a)
a. Carotid
Carotid pulse;
pulse; b:
b) radial
radial pulse
2.1.(a)).
pulse

[Link] pulse: from the middle of your wrist, slide both your middle and index fingers slightly
(approximately half an inch) towards your thumb. Once you feel a gentle throb pushing against your
fingertips, you have located you radial pulse site (se FIG 2.1.(b)).

Equipment needed: A stopwatch, 12-inch high bench, 96 bpm

metronome (can be played on speaker from youtube)
Procedure:
z, Jr.

1. Use a bench that is 12 inches high. Step up with your right foot.
Step up with your left foot (See FIG. 2.2).
Photo: Pr of. Procopio B. Galende

2. Step down with your right foot. Step down with your left foot.
3. Repeat this four-count pattern (up, up, down, down). Step 24 times
each minute for three minutes or in time to the metronome set at 96
bpm.
4. Immediately after stepping for three minutes, count your pulse.
Begin counting within 5 seconds. Count for 10 seconds. Multiply
the pulse by 6. This is your exercise pulse rate. Record it as your
score in the PFT SCORE CARD
5. Rest for 3 minutes. Sit down and avoid large movements. Once
three minutes is done, immediately get your recovery heart rate. FIG. 2.2. Step Test
Write on your PFT SCORE CARD.
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 6. Use the table 1 to determine your cardio respiratory endurance rating.
*students who cannot step for 3 minutes receive a low fitness rating

Table 1. Rating Chart: Step Test (pulserate per minute)

17 Years Old and Older

Rating Male Female

High Performance 80 90

Good Fitness 81-90 90-100

Marginal Fitness91-110 101-120

Low Fitness 111 121

Data based on Fitnessgram, (Corbin, 2014)

Muscle Strength: The ability of muscle to exert force. It is often measured by how much weight you
can lift or how much resistance you can overcome. Examples of activities that require good strength
are lifting a heavy weight or pushing a heavy box.

Muscle Endurance: The ability of muscle to continue to

perform without fatigue. It is the ability to use your a) preparatory/end phase
muscles many times without tiring. Examples are doing
many curl-ups or push-ups or maintaining a plank position

Photo: Pr of. Procopio B. Galendez, Jr.

for a long time.

How to assess:
Curl up is a test for abdominal muscle strength and
muscular endurance. This test records the maximum b) execution phase
numbers of curl ups a person can do in one-minute.

Equipment needed: a fitness mat or carpet

Procedure:
1. Lie on your back on a mat or carpet. Bend your knees. The
distance between your heel and buttocks should be FIG.2.3 Curl-Up Test
around 12 inches. Your feet on the floor and palms on your
thighs. (See FIG 2.3.a.)
2. Keeping your heels on the floor, curl your shoulders up and slide your hands forward so that your
palms move towards your knees. Curl up until your hands cover your entire knee. (See FIG 2.3.b.)
3. Slowly lower your back until your head rests
on the mat.
4. Repeat the curl-up procedure, counting Table 2. Rating Chart: Curl-Up (Number of
whenever you lower your back on the mat. 15 Years Old and Older
5. You are finished if you can t do another
curl- up before the set time or your form Rating Male Female
breaks and/or set pace cannot be kept. High Performance 48 36
Form breaks when:
Good Fitness24-47 18-35
Feet comes o the ground
Cadence is not kept. Marginal Fitness20-23 15-17
Palms cannot cup the knees anymore. Low Fitness 19 14
Hands slide one after the other.
Data based on Fitnessgram, Corbin (2014)
6. Record the number of curl-ups you
completed, then find your rating in table 2.

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 Push-up is a test for upper body strength and muscular endurance. This test records the maximum
numbers of push-ups a person can do in one minute. (Corbin, 2014)

Equipment needed: fitness mat/ carpet

Procedure:.
1. Lie facedown on the mat with your
hands (palm down) under your
shoulders, your finger spread, and
your legs straight. Your legs should

z, Jr.
be slightly apart and your toes

Photo: Pr of. Procopio B. Galende

tucked under (see FIG.2.4.(a)). For
women (see FIG.2.4.(b)), assume the
modified push up position (legs,
together, lower leg in contact with
the mat, knees as the pivotal point).
2. Push up until your arms are straight.
Your body should form a straight
line from your head to your heels (or
knees for women). FIG 2.4. a) Push-up (for men), b) modified push-up for women
3. Lower your body by bending your
elbows until your upper arms are parallel Table 3. Rating Chart: Push-Up (Number of Repetitions)

to the floor (elbows at a 90-degree 16 Years Old and Older

angle), then
push-up until your arms are fully Rating Male Female
extended. High Performance 36 16
4. Repeat the push-up procedure, counting
Good Fitness 18-35 7-15
whenever you lower your body to the
floor. Marginal Fitness 16-17 6
5. You are finished if you can t do another
Low Fitness 15 5
push-up before the set time or your form
breaks and set pace cannot be kept. Data based on Fitnessgram

6. Use the table 3 to determine your push-

up rating.

Flexibility is the range of motion available at a joint. It

is the ability to use your joints fully through a wide
range of motion without injury. You are flexible when
your muscles are long enough and your joints are free
enough to allow adequate movement. Examples of
people with good flexibility include ballet dancers
and gymnasts.

How to assess:
Sit and Reach Test is a functional measure of hip
region flexibility, including the lower back and the
z, Jr.

hamstring muscles. (Parker, 2019)

Photo: Pr of. Procopio B. Galende

Before you start the test, makes sure your warm-up

includes light stretching.

Equipment needed:
Tape measure and adhesive tape

Procedure:
1. Place the measuring tape on the floor. Find the 23-

FIG.2.4 Sit Test

Sit and Reach and Reach Test
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 centimeter mark. Place an adhesive tape along that 23 cm mark. You can either wear your socks or
be barefoot.
2. Sit down on the floor with the tape in between your legs with the heels of your feet along tape at
the 23 cm mark. Point your toes up and keep your knees straight. Your feet should be 12 inches (1
ruler) width apart.
3. Put your hands on top of each other then slowly bend forward, reaching as far as possible along
the measuring tape. Once you ve reached as far as you can, hold that position for two seconds.
4. Record the greatest length achieved to the nearest centimeter. Record the best score out of three
attempts.

Table 4. Rating Chart: Sit and Reach (cm)

17 -19Old 20-29 years old

Rating Male Female Male Female
High 27 30 33 35
Performance
Good Fitness 22-26.9 26-29.9 28-32.9 31-34.9
Marginal 17.1-21.9 17-25.9 23-27.0 26-39.9
Fitness
Low Fitness 16.9 16.9 22.9 25.9
Data based on Parker (2019)

5. Use the table 4 to determine your flexibility rating.

Body Composition: The relative amounts of muscle, fat, bone,

and other vital parts of the body. It refers to the di erent types of

z, Jr.
tissues that make up your body, including fat, muscle, bone, and
organ. Your level of body fat is often used to assess the

Photo: Pr of. Procopio B. Galende

component of body composition related to health. Body
composition measures commonly used in schools include body
mass index (based on height and weight), skinfold measures
(which estimates body fatness), and body measurements such as
waist and hip circumferences.

How to assess:
Body Mass Index (BMI): an index that uses a body s height and
weight to determine the thinness or excessive fatness of the
body. (Corbin, 2014)

Equipment needed: weighing scale, tape measure

Proper way of measuring your height
FIG 2.6. Proper way of measuring
Procedure: your height
1. Measure your height in inches (or meters) without shoes.
How to measure your height: Find a wall to stand against on. Make sure that the floor is flat and
level. Stand with your back against the wall. Your heel, buttocks, shoulders and head should be
touching the wall. Look ahead. Have someone place a flat material (i.e., hardbound book) on top of
your head. With the flat material pressed against the wall, duck and slowly get out of the way. Ask
that someone mark the bottom of the flat material. Lastly, run the measuring tape from the floor to
where the mark is, making sure that it is straight.

2. Measure your weight in pounds (or kilograms) without shoes.

How to measure your weight: Make sure your weighing scale is
calibrated (with the dial on 0 kg mark) With shoes o , step
both of your feet on the weighing scale with hands on the side.
Look straight. Have someone read your weight.
You don t have a weighing scale at your home? Check if your
Barangay clinic has one. Please follow safety protocols.
1. Calculate your BMI using the formula given (see Fig.2.7).
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FIG 2.7. Formula for BMI 11
 Table 5 . Rating Chart: BMI Table 6 . Rating Chart: Waist to Hip Ratio
BMI Category BMI Male Female
<18.5 Underweight Good Fitness Zone 0.90 0.79
18.5-21.99 Acceptable (Low Risk)

22.0-24.99 Acceptable Marginal 0.91-1.00 0.80-.85

(Moderately High Risk
25.0-29.99 Overweight
Low Fitness Zone 1.1 0.86
30.0-34.99 Obese I (High Risk)
35.0-39.99 Obese II Data from Corbin, Le Masurier, & McConell, (2014)

40.00 Obese II
Data from Corbin, Le Masurier, & McConell, (2014)

2. Use table 5 to find your BMI rating. Record you BMI Score and rating.

Waist to Hip Ratio: is a measurement used to assess health risk. People who carry more weight in
the middle of the body have a higher risk of disease than people who carry more weight in the lower
body (legs and hips). (Corbin, 2014)

Equipment needed: tape measure

Procedure:
1. Measure your hips at the largest point

z, Jr.
(roundest part of your buttocks) (see FIG 2.8.
(a)). Make sure that the tape is at the same

Photo: Pr of. Procopio B. Galende

level. Tape should be snug but not so tight as
to cause indentations in your skin. Stand
with your feet together.
2. Measure your waist at the smallest
circumference (see FIG 2.8.(b)). If there is no
natural waist, measure at the level of the
umbilicus. Measure at the end of a normal
inspiration. Do not suck to make your waist
smaller.
3. To calculate your waist to hip ratio, divide
your waist circumference by your hip
circumference. FIG 2.8. a) hip circumference; b) waist circumference
4. Find your ratio in table 6 to determine your
rating.

Skill Related Components

Power: The ability or rate at which one can perform work. It is the ability to use strength quickly;
thus it involves both strength and speed. It is sometimes referred to as explosive strength. People
with good power can, for example, jump far or high, throw a ball far and swing fast.
How to assess:
For Leg Power: Vertical Jump Height Test or Sargent Jump Test (see: [Link]
[Link] for more details)

Agility: The ability to change the position of the body in space with speed and accuracy. It is the
ability to change the position of your body quickly and control your body s movements. People with
good agility are likely to be good, for example, at wrestling, diving, soccer, and basketball.

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 How to assess:
For Change of Directio: Illinois Agility Test (see: [Link]
[Link])

Balance: The maintenance of equilibrium while stationary or moving. It is the ability to keep an
upright position while standing still or moving. People with good balance are likely to be good, for
example, at gymnastics and ice skating.

How to assess:
For Static Balance: Stork Balance Test (see: [Link]
[Link])

Speed: The ability to perform a movement within a short period of time or cover a distance in a
short period of time. For example, people with good leg speed can run fast, and people with good
arm speed can throw fast or hit a ball that is thrown fast.

How to assess:
For Running Speed: 20 Meter Dash (see: [Link]
[Link])

Coordination: The ability to use the senses, such as sight and hearing, together with body parts in
performing tasks smoothly and accurately. People with good eye-hand or eye-foot coordination are
good at juggling and at hitting and kicking games such as soccer, baseball, volleyball, tennis, and
golf.

How to assess:
For Hand-Eye Coordination: Stick Flip Coordination Test (see: [Link]
testing/tests/[Link])

Reaction Time: The time elapsed between stimulation and the beginning of the reaction to [Link] is the
amount of time it takes you to move once you recognize the need to act. People with good reaction
time can make fast start in track and swimming and can dodge fast attacks in fencing and
taekwondo.

How to assess: Red Light-Green Light Reaction Time Test (play it online! See: https://
[Link]/chudler/java/[Link])

*Skill-related physical fitness rating categories describe the levels of performance ability of a
person and not their health and wellness.

REFERENCES
a) American College of Sports Science (2014). ACSM s Guidelines for Exercise Testing and
Prescription. Lippincott Williams and Wilkins, Baltimore:MD.
b) Corbin, C. B., Le Masurier, G. C., & McConell, K. E. (2014) Fitness for Life. Human Kinetics,
Champaign:IL.
c) Corbin, C. B., Welk, G. J., Corbin, W. R., and Welk, K. A. (2013) Concepts of Fitness and
Wellness: A Comprehensive Lifestyle Approach, 10th Edition. McGraw-Hill, New York:NY.
d) Hoeger, W. W., & Hoeger, S. A. (2011). Fitness & Wellness. Wadsworth, Belmont:CA.
e) Parker, R. (2019). How to test flexibility and balance. Retrieved: [Link]
2019/09/13/how-to-test-flexibility-and-balance/

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LEARNING ACTIVITIES /ASSESSMENT

PHYSICAL FITNESS TEST SCORE CARD

PERSONAL PROFILE

Name: Age: Sex:

Section Class Schedule:

HEALTH RELATED COMPONENTS OF PHYSICAL FITNESS

Cardiovascular Endurance Test: 3-Minute Step Test

Heart Rate Before Exercise: Recovery Heart Rate:

Exercise Heart Rate: Category:

Photo Evidence:

Muscular Endurance Test:

Push Up:

Number of Repetitions: Category:

Curl Up:

Number of Repetitions: Category:

Photo Evidence:

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Flexibility

Best Attempt: (cm) Category:

Photo Evidence:

Body Composition

Body Mass Index:

Height: (m) Weight: (kg)

BMI: Category:

Waist to Hip Ratio:

Waist Circumference: (cm) Hip Circumference: (cm)

W-H Ratio: Category:

Photo Evidence of Measurement:

Photo Evidence of Calculation:

Name of Tester: Signature of Tester: Date:

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