PHYSICAL FITNESS PRE & POST TEST RECORD

Instructions:

1. Fill up the form.

2. Get you BMI (Body Mass Index) by computing the formula:

BMI = weight(kg)
height(m2)

3. Before you start the actual exercise, let your partner measure your pulse rate for one (1) minute. This will be
recorded as your resting heart rate.
4. For 3 minutes, step up and down on the chair or do the jogging.
At the end of the exercise, stop immediately and let your partner measure your pulse rate for 10 seconds. Multiply the
number by 6 to get the number of beats per minute (working heart rate).
5. Once you are done with all the exercises, take your pulse rate again. The number you will get is your recovery
heart rate. The number should be the same as or close to the resting heart rate.
6. To do the following exercises, you can watch a video from YouTube for guidance.
(Record yourself while doing the exercises—take pictures while doing the activities. Put it in a file or folder then
submit.)
● Step Up (3-minutes) = you will get your PULSE RATE for 1 minute after the 3-minute step up
o https://www.youtube.com/watch?v=WCFCdxzFBa4
● Sit and Reach (left and right) = you will get the CENTIMETER
o https://www.youtube.com/watch?v=bnEY9j7m178
● Shoulder Stretch (left and right) = you will get the measurement
o https://www.youtube.com/watch?v=1pIDu-dvRZE
● Wall squat (1 minute) = can you do this? YES, or NO?
o https://www.youtube.com/watch?v=y-wV4Venusw
● Plank (30 seconds) = can you do this? YES, or NO?
o https://www.youtube.com/watch?v=pSHjTRCQxIw
● Ruler drop = can you do this? YES, or NO?
o https://www.youtube.com/watch?v=x0JU5p8WBZQ
● Squat Jump (15 counts) = can you do this? YES, or NO?
o https://www.youtube.com/watch?v=U4s4mEQ5VqU
● Superman (1 minute) = can you do this? YES, or NO?
o https://www.youtube.com/watch?v=z6PJMT2y8GQ
● Stork Balance (left and right) (30 seconds each) = can you do this? YES, or NO?
o https://www.youtube.com/watch?v=RGXZYraQ7LU
● Hexagon Jump = you will get the TIME (how fast or slow you do this activity)
o https://www.youtube.com/watch?v=nMNcOemBM28
● Shuttle Run (4 X 10 meters) = you will get the TIME (how many seconds or minute)
o https://www.youtube.com/watch?v=Zcj_xdwLnNc
 PHYSICAL FITNESS PRE & POST TEST RECORD

Name: _________________________________________________________________________________________
(Surname) (Given Name) M.I.

Date: Age: Sex: Height: Weight:

BMI: BMI Classification:

Resting HR: Working HR: Recovery HR:

HEALTH-RELATED COMPONENTS

PRE TEST REMARKS POST TEST REMARKS

Cardiovascular Endurance
Score/Time Score/Time
Three (3) minutes walking/jogging/

Step Up

Flexibility

Sit and Reach

Shoulder Stretch (Left and Right)

Muscular Endurance and Strength

Wall Squat ⃝ YES ⃝ NO ⃝ YES ⃝ NO

Plank ⃝ YES ⃝ NO ⃝ YES ⃝ NO

SKILL RELATED COMPONENTS

PRE TEST REMARKS POST TEST REMARKS

Reaction Time
Score/Time Score/Time
Ruler drop
⃝ YES ⃝ NO ⃝ YES ⃝ NO
Power

Squat Jump ⃝ YES ⃝ NO ⃝ YES ⃝ NO

Balance

Superman ⃝ YES ⃝ NO ⃝ YES ⃝ NO

Stork Stand Balance Test ⃝ YES ⃝ NO ⃝ YES ⃝ NO

Agility

Hexagon Jump

Shuttle Run