PHYSICAL EDUCATION

Physical Fitness Assessment

I. CLASSIFICATION
Directions: Classify the physical fitness tests found in the box either health-related
or skill-related.

3-Minute Step Test Sit and Reach

40-Meter Sprint Curl-up
Standing Long Jump Stork Balance Stand Test
Stick Drop Test Hexagonal Agility Test
Zipper Test Push- up

HEALTH- RELATED FITNESS TESTS SKILL- RELATED FITNESS TESTS

1. Sit and Reach 6. Hexagonal Agility Test
2. ________Zipper Test_________ 7. Stick Drop Test
3. _________Curl-Up _________ 8. Stork Balance Stand Test
4. __________Push-Up _________ 9. Standing Long Jump
5. _ 3- Minute Step Test_____ 10. 40-Meter Sprint

Directions: Read the statements carefully. Write True if the statement is correct and
False if it is wrong.
True 11. Physical education is the body’s ability to function effectively and efficiently
without excessive fatigue.

True 12. Sit and reach assessment measures the flexibility component.

True 13. Sitting height and weight are the components needed to get your body mass
index.

True 14. Hexagonal agility test determines your quickness, leg power and speed.
False 15. 40- meter sprint assessment measures your power.

Activity 1: PAR Q and YOU

 Personal Activity Readiness Questionnaire
Directions: Read the questions carefully and answer each one honestly. Shade the box
corresponding to your answer .

Yes No
1. Has your doctor ever said that you have a heart problem or ailment and
that you should only do physical activity as recommended by a doctor?
2. Do you feel pain in your chest when you do physical activity?
3. Do you lose your balance because of dizziness or do you ever lose
consciousness?
4. Do you have a bone or joint problem that could be made worse by a
change in your physical activity?
5. Do you know of any other reasons why you should not do physical
activity? If Yes, why?

Activity 2: FIT or UNFIT

Directions: Write FIT if the statement relates to the characteristics of a physically fit
individual, and UNFIT if the statement is the opposite.
Fit 1. Can perform daily activities without fatigue (getting tired easily).
Fit 2. Has normal BMI (Body Mass Index).
Unfit 3. Is always stressed and has no leisure.
Unfit 4. Is sickly and weak.
Fit 5. Has reserved energy for emergencies
 PHYSICAL FITNESS ASSESSMENT CARD

NAME: Angela Ruth B. Moran Age: 13

Year and Section: Grade 8- Acacia

HEALTH- RELATED FITNESS TESTS

Weight Height BMI Classification
55 5’4 20.8 Normal
A. BODY COMPOSITION: Body Mass Index

B. FLEXIBILITY
SIT AND REACH ZIPPER TEST
CM Classification RIGHT ARM LEFT ARM
16 Good 8.5 8.5

C. STRENGTH
Number of CURL-UP Classification Number of PUSH- UP Classification
50 Average 42 Excellent

D.CARDIOVASCULAR ENDURANCE: 3 MINUTE STEP TEST

Heart Rate Per Minute Classification Heart Rate Per Minute Classification
Before The Activity After The Activity
32.4 Fair 40.2 Excellent

PHYSICAL FITNESS ASSESSMENT CARD

NAME: Angela Ruth B. Moran Age: 13

Year and Section: Grade 8- Acacia
SKILL- RELATED FITNESS TESTS

A. AGILITY: HEXAGONAL AGILITY TEST

Clockwise Time Counter Clockwise Average Classification

Time

1ST Trial 2nd Trial 3rd Trial Middle Score

10 16 8 11.3
B. REACTION TIME: STICK DROP TEST

C. COORDINATION: STICK FLIP COORDINATION TEST

Time Classification

D. BALANCE: STORK BALANCE STAND TEST

Right Foot Time Classification Left Foot Time Classification
2.30 Excellent 1.45 Excellent

E. POWER: STANDING LONG JUMP

DISTANCE
st
1 Trial 2nd Trial

Directions: Complete the table below.

Here’s how you will know whether you passed or failed in your physical fitness
tests. Get your assessment card. Beside your score in each test, write AT (Above Target) if
your score is the same or higher than the given target. Write BT (Below Target) if your score
is lower than the given target.
NAME: Angela Ruth B. Moran AGE: 13
BMI: 20.8 CLASSIFICATION: Normal
PHYSICAL FITNESS TESTS RESULT AT/ BT
1. Sit and Reach 16 AT
2. Zipper Test 8.5 AT
3. Curl- Up 50 AT
4. Push-Up 42 AT
5. 3-Minute Step Test 32.4 & 40.2 AT
7. Hexagonal Agility Test
8. Stick Drop Test 11.3 Average
9. Stick Flip Coordination Test
10. Stork Balance Stand Test 2.30 & 1.45 AT
11. Standing Long Jump

Activity 5: SENTENCE COMPLETION

Directions: Complete the statement by supplying the words in the choices.

Physical Fitness is the body’s ability to function 1. effectively (effortless, effectively) and
efficiently without excessive 2. necessary (fatigue, necessary) in work, leisure activities, to
meet emergency situations and to resist from inactive life. While physical
3. fitness (fitness, health) test is the assessment of the fitness level of an individual.
 The following are the 4. skill-related (health-related, skill-related) fitness assessments
namely hexagonal agility test, quick- stick reaction time, stick flip, stork balance stand test
and 5. standing long jump (3-minute step test, standing long jump).
The 6. health-related (health-related, skill-related) fitness assessment are as follows;
sit and reach, curl-up, 3-minute step test, 7. zipper test (zipper test, stork balance test) and
push-up.
It is a group of movement that prepares the muscles and the body to intensive activity
8. warm-up (cool down, warm-up). It is always good to have 9. water (food, water) when
doing physical activities. And always remember to do 10.cooling down (conditioning,
cooling down) exercises after we are finish with the main physical activities.

Activity 6: EVALUATING YOU FITNESS ASSESSMENT RESULTS

Directions: Copy the SWOT (Strength, Weakness, Opportunities and Threats) table. Write
the physical fitness assessments which are AT in the STRENGTH column and BT in the
WEAKNESS column. In the OPPORTUNITY column, set your goals on how to improve your
assessment next time. Write your reasons in THREAT column why you think you failed in
some of the physical fitness assessments. Example is given below.

STRENGTH WEAKNESS OPPORTUNITY THREAT

Above Target (AT) Below Target (BT)
Curl-up
Zipper Test
3-Minute Step Test
Stick Drop Test
Stork Balance Test
Push-up Do simple weight I am too lazy doing
lifting activity to household chores as
develop my muscles one way of
(arm strength) exercising.
Stretch before and Sometimes I forget
after sleeping what to do before
and after sleeping.
Try to jog every I am too lazy to jog.
morning to exercise. =)
Eat a lot of eggs and Sometimes I don’t
vegetable. like the taste.
I will try yoga or Sometimes I’m way
pilates so I can easily too lazy.
balance myself. =)
Directions: Read the questions below and write the letter of your answer.
1. It is the ability of the body to function effectively and efficiently without excessive
fatigue.
A. Exercise B. Health-Related C. Physical Fitness D. Skill-Related
2. Body Mass Index determines the total body mass through height and ___________.
A. arm span B. fitness C. sitting height D. weight
3. It is one of the health-related physical fitness assessments that measures the
lower back and hamstring.
A. Push-up B. Sit and Reach C. Zipper Test D.40-Meter Sprint
4. Which of the following physical fitness tests assesses the endurance of the
abdominal muscles?
A. Curl-up B. Push-up C. Sit and Reach D. Zipper Test
5. Below are the health- related physical fitness assessments except one.
A. Curl-up C. Push-up
B. Hexagonal Agility Test D. Sit and Reach
6. What skill-related physical fitness assessment measures your acceleration and
speed?
A. 40-Meter Sprint C. Stick Drop Test
B. Paper Juggling D. Stork Stand test

7. A skill-related physical fitness assessment that determines the quickness and leg
power is ________.
A. 40-Meter Sprint C. Hexagonal Agility Test
B. 3-Minute Step Test D. Push- up
8. Below are the skill-related physical fitness assessments except ________.
A. Standing Long Jump C. Stork Balance Stand Test
B. Stick Drop Test D. Zipper Test

9. Which is NOT a health-related physical fitness component?

A. Endurance C. Strength
 B. Flexibility D. Reaction time
10. Which of the following is NOT a skill-related physical fitness component?
A. Agility C. Body Composition
B. Balance D. Coordination

II. MODIFIED TRUE OR FALSE.

Directions: Read the statements carefully. Write TRUE if the statement is correct and if it is
FALSE, change the underlined word/s to make the statement true.

TRUE 11. An individual is considered physically fit when he /she can perform his/her
daily tasks without excessive fatigue.
41.21 12. Keith’s BMI is 25.98. His height is 1.65m and weighs 68kg.
TRUE 13. BMI is a guide to consider if you are at risk of becoming obese and determines
your total body fat compared to lean mass.

Excellent 14. Jay has a 140 BPM after taking his 3-minute step test. It shows that his
maximum oxygen consumption which is 52.53 made him superior.
TRUE 15. Stork stand test measures your balance with one foot.

Activity 8: MY PERSONAL GOAL CONTRACT

Directions: Complete the contract below by filling in the blanks with your own personal
goal. Refer to your answers in Activity 6 Evaluating Your Fitness
Assessment Result.

MY PERSONAL GOAL CONTRACT

I agree to commit to my goal in order to improve and develop my weaknesses
and threat/s. I will begin doing this goal on (when) November 1, 2020 and plan to reach by
(until)February 1, 2020 .
Moreover, my other fitness goals/ opportunities and time frame include the following:
1. To at least lose 6 or maybe 7 kg in 4 months.
2. Be more flexible and try yoga and pilates.
 3. Become stronger and learn self defense.
Therefore, I submit myself entirely to do all tasks with dedication, discipline and
sincerity to attain my goal contract. So help me God!

ANGELA RUTH BONITO MORAN

NAME & SIGNATURE ABOVE PRINTED NAME