PHYSICAL

FITNESS
DONNA B. BARREDO
 SIT & REACH
Purpose: To be able to reach as
far as possible without bending
the hamstring (Trunk Flexibility)

Material: Tape Measure

 SIT & REACH
Procedure For The Test Taker:
 Sit on the floor with back flat on the wall and
feet approximately 12 inches apart.
 Without bending your back, knees and elbows,
place one hand on top of the other and position
the hands on the floor.
 After the tester has positioned the zero point of
the tape measure, start the test by reaching the
farthest point possible without bending your
knees.
 SIT & REACH
SCORING: Record sit and
reach in the nearest 0.1
centimeter.
 ZIPPER TEST
Purpose: To be able to touch the
fingertips together behind the back
by reaching over the shoulder and
under the elbow.

Material: Ruler
 ZIPPER TEST
Procedure For The Test Taker:
Stand erect.
To test the right shoulder, raise
your right arm, bend your elbow,
and reach down across your back
as far as possible.
 ZIPPER TEST
Procedure For The Test Taker:
At the same time, extend your left
arm down and behind your back,
bend your elbow up across your
back, and try to cross your fingers
over those of your right hand.
 ZIPPER TEST
Procedure For The Test Taker:
Reach with your right hand over
your right shoulder and down your
back as if to pull a zipper or
scratch between your shoulder
blades.
 ZIPPER TEST
Procedure For The Test Taker:
To test the left shoulder, repeat a
to d above with your left hand
over your left shoulder.
 ZIPPER TEST
Scoring: Record the
zipper test to the
nearest 0.1 centimeter.
ZIPPER TEST
0 Did not touch fingertips

1 Just touched fingertips

2 Fingers overlapped by 1-2 centimeters

3 Fingers overlapped by 3-4 centimeters

4 Fingers overlapped by 5-7 centimeters

5 Fingers overlapped by 8 centimeters or more

 BALANCE
is the maintenance of
equilibrium while in a
stationary position.
 STORK BALANCE
STAND TEST
Purpose: To assess the ability to
balance on the ball of the foot

Materials: Flat , nonslip surface

and stopwatch
 STORK BALANCE
STAND TEST
Procedure:
Remove your shoes and place your
hands on your hips.
Position the non-supporting foot
against the inside knee of the
supporting leg.
Raise the heel to balance on the
ball of your foot.
STORK BALANCE
STAND TEST
Scoring: Record the
time in the nearest
seconds.
 AGILITY
is the ability to change direction
quickly using a combination of
balance, coordination, speed,
strength and endurance.
HEXAGON AGILITY TEST
Purpose: To measure the ability to move
quickly while maintaining balance

Materials: Tape measure, Stopwatch,

chalk or tape for marking the ground
HEXAGON AGILITY TEST
Procedure:
 Facing the front line, stand with both
feet together in the middle of the
hexagon.
 At the go signal, jump forward across
the line, then back over the same line
into the middle of the hexagon.
HEXAGON AGILITY TEST
Procedure:
 Continuing to face forward with feet
together, jump over the next side and
back into the hexagon.
 Continue this pattern for three full
revolutions.
 Perform the test both clockwise and
counterclockwise.
HEXAGON AGILITY TEST

Scoring: Record the

time in the nearest
minutes and seconds.