REVISED PHYSICAL FITNESS MANUAL (health-related fitness)

Body Composition

The body’s relative amount of fat to fat-free mass

BMI

Body mass index

fornula of bmi

weight (kg)/Height (meters)*2

below 18.5

bmi classification of underweight

18.5-24.9

bmi classification of normal

25.0-29.9

bmi classification of overweight

30.0-ABOVE

bmi classification of obese

Weight

heaviness or lightness of a person

Equipment for weight

weighing or bathroom scale

For tester - weight

wear light clothing
bare feet, stand straight and weight evenly distributed in the center of scale

For partner - weight

adjust scale to zero point
record score in kg (nearest 0.1 cm)

Flexibility

ability of joints & muscles to move through its full range of motions

Zipper test

test the flexibility of the shoulder gridle

Equipment for zipper test

ruler

For tester - zipper test

stand erect
try reach fingers over your back
repeat with left shoulder

for partner - zipper test

observe if fingers touched; if not measure gap
record distance in cm (nearest 0.1 cm)

6 cm and above

5 or excellent - zipper test

4-5.9 cm

4 or very good - zipper test

2-3.9 cm

3 or good - zipper test

0.1-1.9

2 or Fair - zipper test

just touched fingers

1 or needs improvement - zipper test

gap of 0.1 or wider

0 or poor - zipper test

Height

Distance between the feet on the floor to the top of the head in a standing position

Equipment of Height

Tape measure laid flat on a concrete wall; zero starts on floor
L-square
even and firm floor and flat wall

for tester - height

stand erect; bare feet, heels buttocks and shoulders pressed on a wall where tape measure is attached

for partner - height

L square at the base of the head and against wall; straight and parallel
record in meters (convert and round to nearest 0.1 cm)

Sit and reach

tests flexibility of lower extremities (particularly trunk)

Equipment for sit and reach

tape measurement or meter stick

for tester - sit and reach

sit on floor with back,head and shoulders flat on the wall, feet 10 inches apart
interlock thumbs and position tip of fingers without bending elbows
after position of equipment, slide hands and reach farthest distance with no bending of knees
bouncing or jerking movement is not allowed
do it twice

for partner - sit and reach

after tesster assumes position, put zero point of the equipment at the tip of the middle fingers
ensure no bending as performer slides farthest distance
record in cm (nearest 0.1 cm)

61 cm and above

5 or Excellent - Sit and Reach

46-60.9 cm

4 or Very good - Sit and reach

31-45.9

3 or Good - sit and reach

16-30.9 cm

2 or Fair - sit and reach

1-15.9 cm

1 or Needs improvement - sit and reach

Cardiovascular Endurance

ability of heart, lungs and blood vessels to deliver oxygen to working muscles and tissues and their ability to utilize oxygen

Endurance

ability of muscles to do repeated work with no fatigue

3 minute step test

measure cardiovascular endurance

equipment

step
stop watch
drum/clapper/clicker/metronome with speaker or any device

8 inches

height of steps - elementary

12 inches

height of steps - secondary

for tester - 3 minute step test

Stand at least one foot aaway from the step with truck erect and eyes looking straight ahead
go up and down step while observing proper breathing
stand and locate pulse in 5 seconds to get heart rate
dont talk while taking heart rate
count pulse for 10 seconds and multiply by it by 6

first sequence of 3 minute step test

left right left right

second sequence of 3 minute step test

right left right left

for partner - 3 minute step test

as student goes into position
signal
start stopwatch for 3 minutes
give signal to count pulse beat
let them count
record the 60-second heart rate

strength

ability of the muscle to generate force against physical objects

Push up

measure strength of upper extremities

equipment for push up

excercise mats or any clean mat

for tester - push up

lie on mat
push up position (palms on mat shoulder width, fingers pointing forward, legs straight and parallel and slightly apart with toes supporting feet)
repeat, maintain cadance of 20 push ups per minute (2 secs down 1 sec up)

boys push up position

straight arms
back and knees straight
lower arms till 90 degree angle at elbows

girls push up position

knees on floor
straight arms and back
lower arms till 90 degree angle at elbows

maximum of boy push ups

50

maximum of girl push up

25

for partner - push up

start counting when tester lowers body
stand in front to judge the 90 degree bend
make sure correct form
terminated when tester stops
record push ups

21 and above

5 or excellent - push up

16-20

4 or very good - push up

11-15

3 or good - push up elementary

6-10

2 or fair - push up elementary

1-5

1 or needs improvement - push up elementary

cannot execute

0 or poor - push up

5 or excellent - push up boys secondary

33 and above

25-32

4 or very good - push up boys secondary

17-24

3 or good - push up boys secondary

9-6

2 or fair - push up boys secondary

1-8

1 or needs improvement - push up boys secondary

21 and above

5 or excellent - push up girls elementary

16-20

4 or very good - push up girls elementary

11-15

3 or good - push up girls elementary

6-10

2 or fair - push up girls elementary

1-5

1 or needs improvement - push up girls elementary

33 and above

5 or excellent - push up girls secondary

25-32

4 or very good - push up girls secondary

17-24

3 or good - push up girls secondary

9-6

2 or good - push up girls secondary

1-8

1 or needs improvement - push up girls secondary

basic plank

measure strength/stability of the core muscles

equipment for basic plank

exercise mat
stop watch/time piece

for tester - basic plank

push up positions except body rests on forarms, palms spread and flat elbows aligned on shoulder to support weight.
head, neck, spine and legs straight, knees and thighs touching each other
keeps abs contracted dont allow stomach or hips to rise

for partner - basic plank

ensure mat for foreman protection
start time piece
check if head neck spine are straight
give 2 warning
stop time if tester cant hold position or if they held it for 90 seconds (beyond that is unnecessary)
record time in nearest seconds/minute

90 seconds

maximum seconds for boys and girls in basic plank

51 seconds and above

5 or excellent - basic plank

46-50 seconds

4 or very good - basic plank

31-45 seconds

3 or good - basic plank

16-30 seconds

2 or fair - basic plank

1-15 seconds

1 or needs improvement - basic plank