Name: Carissa Mae T.

Estrada
Section: C1-2BSN-19 Schedule: Tuesday 9:30-11:30AM Date: Oct. 23, 2021

PHYSICAL FITNESS ASSESSMENT (PFA) TABLE

Please tabulate your physical fitness test results on this table so that we could see your improvements by the
end of this course.

PFA at the
Your PFA Table Very first PFA beginning of P3 PFA at the end of P3

Date: Sept. 22, 2021 Date: Sept. 30, 2021 Date: _______________

Resting heart rate 82 beats per minute 82 beats per minute ______beats per minute

Heart rate after 3-minute

112 beats/minute 110 beats/minute __________beats/minute
Step Test

Muscular strength:
17 counts 18 counts __________counts
Push-ups

Muscular strength:
31 counts 32 counts __________counts
Curl-ups

Waist circumference 71 centimeters 71 centimeters __________centimeters

BMI Height: 1.68 m Height: 1.68 m Height: _____________

Weight: 54 kg Weight: 58 kg Weight: _____________
BMI result: 19.13 BMI result: 20.55 BMI result: __________
Classification: healthy Classification: healthy Classification: ________
weight weight

REMEMBER TO CAPTURE VIDEOS WHILE DOING THE PFA AT THE START OF P3.
15 seconds video while doing the 3-Minute Step Test
15 seconds video while doing the Push-ups
15 seconds video while doing the Curl-ups
Trainee’s name: Cristy E. Vargas
Age: 26 y/o

TRAINEE’S PFA TABLE

PFA at the
Very first PFA beginning of P3 PFA at the end of P3

Date: Sept. 22, 2021 Date: Sept. 30, 2021 Date: _______________

Resting heart rate 78 beats per minute 78 beats per minute ______beats per minute

Heart rate after 3-minute

108 beats/minute 106 beats/minute __________beats/minute
Step Test

Muscular strength:
10 counts 13 counts __________counts
Push-ups

Muscular strength:
23 counts 28 counts __________counts
Curl-ups

Waist circumference 66 centimeters 66 centimeters __________centimeters

BMI Height: 1.58 m Height: 1.58 m Height: _____________

Weight: 47 kg Weight: 49 kg Weight: _____________
BMI result: 18.83 BMI result: 19.63 BMI result: __________
Classification: healthy Classification: healthy Classification: ________
weight weight

REVISED EXERCISE PRESCRIPTION

Revise your Exercise Prescription according to your body’s capabilities.

Please choose two (2) Cardiovascular Endurance Exercises that you know you can ACHIEVE.
Write the duration you want in minutes and the number of sessions per week.

CARDIOVASCULAR ENDURANCE EXERCISES

 Walking
 Brisk walking
 Jogging
 Running
 Biking
 Dancing

CARDIOVASCULAR ENDURANCE EXERCISES

Cardiovascular endurance How long can you do the How many sessions can you do
exercises: exercise per session? per week?

Running 30 minutes 4 times a week

Biking 30 minutes 4 times a week

MUSCULAR STRENGTH EXERCISES:

 Push ups
 Curl ups
 Lunges
 Squats
 Lifting weights

MUSCULAR STRENGTH EXERCISES

Muscular strength exercises: How long can you do the How many sessions can you do
exercise per session? per week?

Sit-ups 15 minutes 4 times a week

Lunges 15 minutes 4 times a week