PHYSICAL FITNESS TESTS MANUAL

Body Composition

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

Body Mass Index

BMI

BMI Formula

Enumerate the classification of BMI

Weight

heaviness or lightness of a person

Scoring in Weight

record body mass to the nearest 0.5 kg

Height

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

Scoring in Height

record standing height to the nearest 0.1 centimeter

Flexibility

Ability of the joints and muscles to move through its full range of motion

Zipper Test

To test the ability of the joints and muscles to move through it

Sit-and-reach

To test the flexibility of the lower back and extremities

Ruler

Zipper Test Equipment/s

Tape Measure/Meter Stick, Cardboard/Paper

Sit-and-reach Equipment/s

Cardiovascular Endurance

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

refer to the ability of the muscle to do repeated work without fatigue

3-minute step test

To measure cardiovascular endurance

Step (8 in for elem, 12 in for secondary), stopwatch, drum or clapper

3-minute step test equipment/s

Strength

Ability of the muscle to generate force against physical objects

Push-up

To measure strength of upper extremities

Basic Plank

To measure strength/stability of the core muscles

exercise mats or any clean mats

Basic Plank equipment/s

exercise mats or any clean mats

Push-up equipment/s

Cardiovascular Endurance, Flexibility, Strength, Body Composition

What are the abilities/concepts involved in Health-Related Fitness?

Speed, Power, Agility, Reaction Time, Coordination, Balance,

What are the abilities/concepts involved in Skill-Related Fitness?

Speed

Ability to perform a movement in one direction in the shortest period of time

40-meter sprint

To measure running speed

Stopwatch and running area (40 meters)

40-meter sprint equipment/s

Power

Ability of the muscle to transfer energy and release maximum force at a fast rate

Standing Long Jump

To measure the explosive strength and power of the leg muscles

tape measure or meter stick or any measuring device

Standing long jump equipment/s

Agility

Ability to move in different directions quickly using a combination of balance, coordination, speed, strength, and endurance

Hexagon Agility Test

To measure the ability of the body to move in different directions quickly

tape measure, stopwatch, and chalk or masking tape

Hexagon Agility Test equipment/s

each is 24 inches (60.5cm) and each angle is 120 degrees

Hexagon Size

Reaction Time

The amount of time it takes to respond to a stimulus

Stick Drop Test

To measure the time to respond to a stimulus

24-inch ruler of stick and arm chair or table and chair

Stick-Drop Test equipment/s

Coordination

Ability to use the sense with the body parts to perform motor tasks smoothly and accurately

Juggling

To measure the coordination of the eye and hand

Sipa made of washer with straw (washer is 4.6 grams)

Juggling equipment/s

Balance

Maintenance of equilibrium while stationary or while moving

Stork Balance Stand Test

To assess one's ability to maintain equilibrium

flat, non-slip surface and stopwatch

Balance Equipment/s