Senior

Senior High
High School
School

Health
Optimizing
Physical
Education 3
1st Semester - Module 1

Physical Fitness Test

This instructional material was collaboratively developed and reviewed

by educators from public and private schools, colleges, and or/universities. We
encourage teachers and other education stakeholders to email their feedback,
comments, and recommendations to the Department of Education at
depeddivofcdo@gmail.com

We value your feedback and recommendations.

Department of Education ● Republic of the Philippines

 Before exploring our body with dance activities, we must assess our body if we
are healthy enough to face different genre of dance as we optimize our energies.
Based on the DepEd Order No. 34, s. 2019 signed December 9, 2019 also
known as Revised Physical Fitness Test Manual, the following are objectives of the
following activity:
1. To determine the level of fitness of students;
2. To identify strength and weaknesses for development and improvement;
3. To provide baseline data for selection of physical activities for enhancement of
health and skill performance;
4. To gather data for the development of norms and standards;
5. To motivate, guide and counsel pupils/students in selecting sports for
recreation, competition and lifetime participation

Physical Fitness Test is a set of measures designed to determine a student’s

level of physical fitness. It is intended to test two categories of physical fitness
commonly referred to as “health-related” and “skill-related”.
Health-related components refer to those physical attributes which enable a
person to cope with the requirements of daily living such as:
 cardio-vascular endurance or stamina
 muscular strength and endurance
 flexibility
 appropriate body mass index (BMI)
Skill-related components are physical abilities that show potential for good
performance in certain skills (usually in sports) like:
 speed
 agility
 reaction time or quickness
 balance
 coordination
https://www.deped.gov.ph/wp-content/uploads/2019/12/DO_s2019_034.pdf

Physical Fitness Test

1. BMI (Body Mass Index) – is the body’s relative amount of fat to fat-free mass
Formula:
BMI = W where W is the weight in KILOGRAMS
2
H where H is the height in METERS
Example:
BMI = 30kg = 30 = 20.83 (Normal)
2
(1.20m) 1.44

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 BMI Classification
Below 18.5 Underweight
18.5 – 24.9 Normal
25.0 – 29.9 Overweight
30.0 – Above Obese

2. Zipper Test – to test the flexibility of the shoulder girdle

Scoring – record zipper test to the nearest 0.1 centimeter

SCORE STANDARD INTERPRETATION

5 Fingers overlapped by 6cm and above Excellent
4 Fingers overlapped by 4cm to 5.9 cm Very good
3 Fingers overlapped by 2cm to 3.9 cm Good
2 Fingers overlapped by 0.1 cm to 1.9cm Fair
1 Just touched the fingers Needs
Improvement
0 Gap of 0.1 or wider Poor

3. Sit-and-Reach – to test the flexibility of the lower extremities (particularly the

trunk)
Scoring – record the farthest distance between the two trials to the nearest 0.1
centimeters

SCORE STANDARD INTERPRETATION

5 61 cm and above Excellent
4 46 cm – 60.9 cm Very good
3 31 cm – 45.9 cm Good
2 16 cm – 45.9 cm Fair
1 0 – 30.9 cm Needs Improvement

4. Three-Minute Step Test – for cardiovascular endurance. It is the 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 may also refer to the ability of the muscle to do repeated work
fatigue.
Scoring – record the 60-second heart rate after the activity

5. Push-up – measures the strength of upper extremities . Strength – is the ability

of the muscle to generate force against physical objects.
Scoring – record the number of push-ups made

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 STANDARD
SCORE INTERPRETATION
Boys Girls
5 33 and above 33 and above Excellent
4 25 to 32 25 to 32 Very good
3 17 to 24 17 to 24 Good
2 9 to 16 9 to 16 Fair
1 1 to 8 1 to 8 Needs Improvement
0 Cannot execute Cannot execute Poor

6. Basic Plank – to measure strength/stability of the core muscles

Scoring – record the time in the nearest seconds/minute. Maximum of 90
seconds for boys and girls

SCORE STANDARD INTERPRETATION

5 51 seconds and above Excellent
4 46 seconds to 50 seconds Very good
3 31 seconds to 45 seconds Good
2 16 seconds to 30 seconds Fair
1 1 second to 15 seconds Needs Improvement

7. 40-Meter Sprint – to measure the running speed

Scoring – record the time in nearest minutes and seconds

STANDARD
Boys Girls
SCORE INTERPRETATION
17 y/o and above 17 y/o and
above
5 <4.0 minutes <4.5 minutes Excellent
4 4.1 to 5.4 minutes 4.6 to 5.9 minutes Very good
3 5.5 to 6.5 minutes 6.0 to 7.0 minutes Good
2 6.6 to 7.5 minutes 7.1 to 8.1 minutes Fair
1 >7.6 minutes >8.2 minutes Needs Improvement

8. Standing Long Jump – to measure the explosive strength and power of the
leg muscles. Power – is the ability of the muscle to transfer energy and release
maximum force at a fast rate.
Scoring – record the best distance in meters to the nearest 0.1 centimeters.

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 SCORE STANDARD INTERPRETATION
5 201 cm and above Excellent
4 151 cm to 200 cm Very good
3 126 cm to 150 cm Good
2 101 cm to 125 cm Fair
1 55 cm to 100 am Needs Improvement

9. Hexagon Agility Test – to measure the ability to move in different directions

quickly. Agility – is the ability to move in different directions quickly using a
combination of balance, coordination, speed, strength, and endurance.
Scoring – add the time of the two revolutions and divide by 2 to get the average.
Record the time in the nearest minutes and seconds.

SCORE STANDARD INTERPRETATION

5 5 seconds and below Excellent
4 6 seconds to 10 seconds Very good
3 11 seconds to 15 seconds Good
2 16 seconds to 20 seconds Fair
1 21 second to 55 seconds Needs Improvement
0 Over 25 seconds Poor

10. Stick Drop Test – to measure the time to respond to a stimulus. Reaction Time
– is the amount of time it takes to respond to a stimulus.
Scoring – record the middle 3 scores (for example: id the scores are 21, 18 and
19, the middle score is 19). In case there are two (2) scores are the same ( for
example 18, 18, 25) the repeated score shall be recorded.

SCORE STANDARD INTERPRETATION

5 0 – 2.4 cm Excellent
4 5.08 cm to 10.16 cm Very good
3 12.70 cm to 17.78 cm Good
2 20.32 cm to 25.40 cm Fair
1 27.94 cm to 30.48 cm Needs Improvement

11. Juggling – to measure the coordination of the eye and hand. Coordination – is
the ability to use the senses with the body parts to performs motor tasks
smoothly and accurately.
Scoring – record the highest number of hits the performer has done

SCORE STANDARD INTERPRETATION

5 41 hits and above Excellent
4 31 hits to 40 hits Very good
 3 21 hits to 30 hits Good
2 11 hits to 20 hits Fair
1 1 to 10 hits Needs Improvement

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12. Stork Balance Stand Test – to assess one’s ability to maintain equilibrium.
Balance – is the maintenance of equilibrium while stationary or while moving.
Scoring – record the time taken on both feet in nearest seconds and divide the
scores to get the average percentage score.

SCORE STANDARD INTERPRETATION

17 y/o and above
5 161 sec to 180 sec Excellent
4 121 sec to 160 sec Very good
3 81 sec to 120 sec Good
2 16 seconds to 30 seconds Fair
1 1 second to 15 seconds Needs Improvement
NAME __________________________________________
TRACK/STRAND ___________________________________

PHYSICAL FITNESS TEST

ACTIVITY SHEET

Note to Learners: Perform some of the task at home with the help of your family
member/s.

This forms will be used for the pre-test (start of semester) and post-test (end of
semester). Please refer to the scoring guide. You may also answer using the link
https://forms.gle/YY1qfUBm7ztMNchL8

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If you are done assessing yourself, then let’s begin performing our Physical
 Fitness Test. Record your scores in this score sheet. You’ve been doing these
test since your Junior High School years. Be honest to yourself!

Lesson 3: Set FITT

Lesson 4: Self-assessment to Healt

Discuss briefly the following Physical Fitness components:

Health-Related Component Skills-Related Component

Ex. BMI - is the body’s relative amount of fat
to fat-free mass
 Congratulations! You have done the Physical Fitness test, it’s time for you to
express artistically through a poster to promote a healthy body/lifestyle as an
exercise and stress reliever.

Poster Making Criteria:

_____ - 30% Relevance to the Theme

_____ - 25% Originality
_____ - 20% Creativity
_____ - 15% Color Harmony
_____ - 10% Visual Impact

_____ TOTAL