A.

Sit and Reach (do warm-up exercises)

Procedure:
C. One Minute Push-Up Test (do warm-up
I. Head and entire back must be against the exercises)
wall, with the arms straightened and then Procedure:
put one hand on top of the other hand.
Materials: Stopwatch
II. Fingertips of the hand are touching the
floor, and then the measuring instrument a. Push-up Position (Boys)
is placed from this point to specify point Straighten the arms; keep the back and knees
zero. The heels are 12inches apart. straight, lower the arms until there is a 90-degree
III. Then, the student will slowly bend and angle at the elbows. Do this repeatedly.
hold the position until the measurement b. Modified Push-up Position (Girls)
has been recorded. Then the student will Knees in contact with the floor, with knees bent and
go back to the starting position. lower legs crossed, straighten the arms, keep the
Materials: Tape measure/ meter stick back straight, and lower the arms until there is a 90-
degree angle at the elbows. Do this repeatedly.
Rating:
Rating: one minute test
Modified Sit and Reach (cm)
Rating Male Female Push-up Test for Male
Poor < 29.5 < 32 Low Marginal Good High
Fair 29.5 – 34 32 – 36.5 < 16 17-19 20-24 25+
Average 34 – 38 36.6 – 40
Excellent > 43 > 42
Modified Push-up Test For Female
Low Marginal Good High
B. One Minute Running in Place (do warm- <8 9-11 12-16 17+
up exercises)
Procedure:
The test should be taken in a single maximum full
D. One Minute Curl-up test (do warm-up
speed as fast as you can with recorded time in one
minute. exercise)
Procedure: start by lying on the floor or mat with
First phase: Computer the Lower limit and Higher arms straight and hands extended by your side,
Limit shoulders relaxed palms down and fingers straight,
Second: Check the heart beat per minute before the knees are bent, feet flat on the floor like a hook
task lying position. Do the curl-up in a manner of sliding
Third: Do the Task the hands to reach the end /bottom of the 4-inch
Last: Check the heart beat per minute after the task mark.
Materials: stopwatch
Materials: mat, 4-inch strip or mark, stopwatch
Cardiovascular Endurance
Lower Limit Rating:
220 – Age = Curl-up test for male
__ X 0.6
Low Marginal Good High
<15 16-23 24-34 35+
Higher Limit
220 – Age =
__ X 0.8 Curl-up test for female
Low Marginal Good High
Pulse Rate Before The Activity <10 11-17 18-24 25+
Pulse Rate After The Activity

Range after Activity: from lower to higher limit

Below Normal: 123.5 Below
Normal: Lower 123.6 To Higher 164.8
Above Normal: 164.9 Above
 PHYSICAL FITNESS TEST

I. SIT AND REACH

RESULT RATINGS
76 cm Excellent

II. ONE-MINUTE JOGGING IN PLACE

RESULT
LOWER LIMIT 121.2
HIGHER LIMIT 161.6

HEART BEAT PER MINUTE RESULT

BEFORE THE ACTIVITY 71
AFTER THE ACTIVITY 121

RESULT AFTER ACTIVITY RATINGS

121.2 – 161.6 Normal

III. 1-MINUTE PUSH-UP TEST

RESULT RATINGS
19 Good

IV. 1-MINUTE CURL-UP TEST

RESULT RATINGS
16 Marginal