PHYSICAL

FITNESS TESTS
Performed by: Lenneth B. Mones (BSA-2)
 BMI - (Weight/height,
waistline Circumference)
Basic Plank
Begin in the plank position, face
down with your forearms and toes
on the floor. Your elbows are
directly under your shoulders and
your forearms are facing forward.
Your head is relaxed and you
should be looking at the floor.
Engage your abdominal muscles,
drawing your navel toward your
spine
Sit and Reach

The Sit and reach test is one
the linear flexibility tests which
of

helps to measure the extensibility

of the hamstrings and lower back.
 Zipper Test

This test measures how

mobile and flexible your upper

arms and shoulder joints are.
Reach one hand behind your
neck and down along your
spine.
3-Minute Step Test

This is designed to measure a

person's aerobic fitness.
Participants step up and down,
on and off an aerobics- type step
for THREE minutes to increase
heart rate and to evaluate the
heart's recovery rate during the
minute immediately following
the step test exercise.
Juggling

Juggling maintains and increases range

of motion in the arms and shoulders. It is
one of the best ways to improve
coordination. Juggling is beneficial for all
age groups and body types.
 Stick Drop

This test uses the known

properties of gravity to
determine how long it takes
a person to respond to the
dropping of an object by
measuring how far the
object can falls before being
caught.
 Stork Stand
The stork balance test requires the person to stand on one leg, up
on the ball of the foot, for as long as possible.
Let's stay healthy.
Exercise daily!