DAVAO DOCTORS COLLEGE

PE-FO-002
Malvar St., Davao City

FITNESS ASSESSMENT
(To be filled-up after performing the physical fitness test)

NAME: Louela Jean F. Espiritu AGE: 18 COURSE/SECTION: BS PSYCHOLOGY 81 A

HEIGHT: 1.53 (meters/cm) WEIGHT: 47 (kilogram/lbs) BMI: 20.1 Category________________
TRAINING HEART RATE: Maximum __________ Resting Heart Rate __________ Heart Rate Reserve__________
Aerobic Training Heart Rate: Lowest (50%)___________ Highest (75%) _____________

Current Fitness Level Yes No

1. Do you perform cardiovascular exercises such as walking, cycling,

jogging, swimming or jumping rope at least four times a week?
√
2. Would you rate your cardiovascular endurance as excellent?

√
3. Do you perform resistance training exercises, such as push-ups ad
routine using free weights, dumbbells at least two times a week?
√
4. Would you rate your current upper-body condition as excellent?

√
5. Do you perform core exercise to strengthen your abdominal and lower
back muscles, such as sit-ups or crunches, at least four times a week?
√
6. Would you rate your abdominal strength as excellent?

√
7. Do you regularly perform stretching exercises for the upper and lower
body such as overhead arm, hamstring, calf or quadriceps stretches, at
least four times a week? √
8. Would you rate your flexibility as excellent?

√
9. Would you rate your current BMI as excellent?

√
10. Would you rate your overall fitness as excellent?
√
Score Level Recommendations

0-50 Level 1 Follow the daily instructions for Level I, one set every other day. Do at
least 10 minutes cardiovascular exercises or another physical activity
that you enjoy (one set =8 reps)

51-70 Level 2 Follow the daily instructions for Level I, two-three sets every other day.
 Do at least 10 minutes cardiovascular exercises or another physical
activity that you enjoy. (one set =8 reps)

71-90 Level 3 Follow the daily instructions for Level II, two-three sets every other
day. Do at least 10 minutes cardiovascular exercises or another
physical activity that you enjoy. (one set =8 reps)

90-100 Level 4 Follow the daily instructions for Level III, one-four sets every other day.
Do at least 10 minutes cardiovascular exercises or another physical
activity that you enjoy. (one set =8 reps)

FITNESS TEST RESULTS:

I. Standing Long Jump:
a. I was able to get 121 centimeters as my highest distance.

II. Sit and reach

a. I was able to reach 26 inches.

III. Push up
a. I successfully completed 21 push-ups in one minute.

IV. Partial Curl up Test

a. I successfully completed 25 partial curl up in one minute.

V. One Mile-Endurance Walk

a. I successfully completed my one-mile endurance walk in 8 minutes. (1.6km)

Standing Long Jump:

Sit and Reach:

Push Up:

Partial Curl up Test:

One Mile-Endurance Walk: (Bike Exercise)