Lesson

Physical Fitness Assessment

(Pre/Post-Test)
1
What I Need to Know
Objectives:
At the end of this lesson, you are expected to:
1. Undertakes physical activity and physical fitness assessments.
 Perform the test protocols and warm-up exercises before the start of the physical fitness tests;
 Execute correctly the procedures of each of the Physical Fitness tests;  Have significant
improvement from the pre-test to the post test result; and
 Enjoy the activity at hand.

What’s New
As the COVID-19 pandemic has spread across the country and the world, people are forced to stay
at home. Because of this, physical fitness becomes an important factor in maintaining a healthy body and
mind. Physical wellness is everybody’s business now. Boosting ones immune system, thru physical activities
will reduce the risk of getting sick with this virus. It is crucial that one has to have one physical activity or
sports that encourages you to move and establish a lifestyle of good health and wellness. It is also important
to note that when you want to engage in any physical activities be it sports or dance, one has to assess
one’s health first to prevent injuries or illness. Once you have established your weakness or strength based
on the result of your physical fitness tests, you will be able to determine what type of sports, games, activities
is best for you. For the health-related fitness components, this attributes to your ability to cope with the
requirement of daily living, while the skill-related fitness will show you your potential for good performance in
certain skills like running, jumping, lifting, and any sports or games that involves those SRF components.

What Is It
For this module, you are to undergo the Post-Test of the Physical Fitness assessment. This will help
determine if there is a significant development or improvement from your PreTest and if you have meet the
target for each test. This will also help you assess if the physical activities in your Physical Education class
at the beginning of the school year to date has help you improved your physical fitness level. But before
undergoing the PFT assessment you are required to follow the test protocol to avoid any untoward accidents.

Test Protocol
1. Answer the PAR-Q & You questionnaire (page 3) to determine the status of your health, before you are
allowed to participate in the physical fitness test.
2. Prepare the following:
a. First aid kit
b. Drinking water
c. Towel and extra shirt
d. PFT scorecard
e. Materials or equipment needed for the PFT
3. Make sure that the testing area is safe and free from obstruction.
4. Wear the appropriate clothing for the activity.
5. Do the warm-up before the test and perform the cool down exercise after all the test activity for the
day.
1
 6. Parent/guardian/older sibling will supervise the physical fitness test in accordance with the IATF
guidelines, the 40-meter sprint test will be executed outside the house, parents need to seek permission
from the local barangay unit officials.
PHYSICAL FITNESS TESTS

I. HEALTH RELATED FITNESS

1. Body Mass Index (Body Composition)
2. Zipper Test (Flexibility)
3. Sit and Reach (Flexibility)
4. 3-Minute Step Test (Cardio-Vascular Endurance
5. Push-Up (Strength of the upper extremities)
6. Basic Plank (Strength of the core muscles)

II. SKILL RELATED FITNESS

1. 40-Meter Sprint ( Speed)
2. Standing Long Jump (Power)
3. Hexagon Agility Test (Agility)
4. Stick Drop Test 9Reaxction Time)
5. Juggling (Coordination)
6. Stork Balance Stand Test ( Balance)

PROCEDURES

1. BODY MASS INDEX

A. Height
1. Remove footwear and stand at your back against a flat wall.
2. Measure your height in meters using tape measure/ruler/steel tape
B. Weight
1. Wear light clothes and remove footwear before mounting on the weighing scale
2. Measure your weight in kilos.

After obtaining the result for the height and weight get the BMI by using this formula:

Example: Height = 1.52 meter

Weight = 45 kilos

45 kilos___ = 45 kilos = 19.48 = NORMAL

1.52 X 1.52 2.310
2
2. ZIPPER TEST

Just Touched Overlapped Gap

Starting with the Right

- hand measure ONLY the overlapped fingers in centimeters. Place the
ruler between the two m middle fingers (or between the two hands). Start measuring from the tip
of
twothe left middle finger up to the tip of the right middle finger. Record the score of the Right
Hand andhen t do the same with the Left- hand.
Remember there is NO need to measure the “gap” and the “Just Touch”.

3. SIT AND REACH

Sit on the floor with back flat on the wall, open legs with 12 inches apart and relax both
hands on the floor. Put a marker on the floor where the tip of the fingers are place. The marker
will be the starting point of the tape measure. Interlock the thumbs when raising your arms for
the starting position, then arms down between the legs and slide fingers up to your maximum
stretch without bending knees. Avoid jerking the body. Follow the illustrati on below. Record
the two trials.

4. 3-MINUTE STEP TEST

Height of the step:

Elementary- 8 inches
Secondary – 12 inches
Get the resting heart rate (60 seconds or 1 minute) before the test. At the start of the test, using the
stopwatch, step on the bench with your R foot, left-foot, down with the right-foot, then left foot, repeat the
sequence (alternate right and left). Use the metronome 96 beats per minute and follow the beat. Do this for
3 minutes. Record the training heart rate (60 seconds or 1 minute) at the end of the 3-minute step test.
Follow the illustration below.

3
5 . PUSH -UP
Assume this position ( below ) when performing the right - angle push - up (2 seconds
going down and 1 second going up or 20 push - ups per minute).Counting stops when you can
no longer maintain the correct form. Record the total number of repetitions. Maximum of 50
for boys and 25 for girls.

For Boys

For Girls

6. BASIC PLANK
Maintain this position at the signal “GO”, stop the time when you can no longer hold the required
position. Holding this position beyond 60 second is considered unnecessary.

4
7. 40-METER SPRINT
Ask your parent/older sibling/guardian to help you prepare a running area of 40-meters
or more in order to execu te this test. To begin with the test, assume a crouch position behind
the starting line. At the signal of “Go”, run as fast as you can unti l you reach the finish line,
where the time stops. Record the time of your run in seconds.

8. STANDING LONG JUMP

Standing behind the starting line, follow the illustration below. Record the two trials.

9. HEXAGON AGILITY TEST

Draw on your floor a hexagon with a length of 12 inches (elementary) and 18 inches (secondary) for each
side. Starting clockwise (right) jump out and in around each line of the hexagon (1-6) and pause for one
minute (inside the hexagon). Record the time of the first cycle (clockwise). Then do the counter-clockwise,
left (1-6-5-4-3-2) and pause inside the hexagon. Record the time of the second cycle (counter-clockwise).

5
10. STICK DROP TEST

You as the performer, will sit on a chair with the right (or left) forearm resting at the edge of a
table or an arm chair. Your partner will stand beside you and dangle the ruler just above and between the
thumb and index finger (pointer) then drop the ruler without warning. Record the three trials in centimeter.
Follow the illustration below.

11. JUGGLING

Make sure the 20 rubber bonds or the washers (4 grams) with plastic straw (5 inc.) is thrown above
the head. Record the results of three trials. Follow th illustration below.

12. STORK BALANCE STAND TEST

Start the clock when the heel of your foot is raised. Stop the clock if you can no longer hold that
position. You will be given three trials for each foot (right and left). Record the highest score for each foot.

6
 What’s More
After performing the physical fitness tests, you are going to find out your results in the
scorecard means. Below are the set of scores for each of the battery test. Each score of the test has a
corresponding interpretation. This will help you understand what your physical fitness level is. Remember
your score is not the basis of your grade, so be honest.

REVISED PHYSICAL FITNESS TESTS TARGETS AND INTERPRETATION

1. BMI
Below 18.5 - underweight
18.5 - 24.9 - normal
25.0 - 29.9 – overweight
30.0 - above- Obese

2. ZIPPER TEST ( Flexibility)

3. SIT & REACH (Flexibility)

4. Three-minute Step Test (Cardio-Vascular endurance)

Resting Heart Rate (RHR) =

Record the 60 second heart rate after the activity or Training Heart Rate (THR) =

7
5. Push-Up (Strength Upper extremities)

6. Basic Plank (Strength-Core Muscles)

7. 40-Meter Sprint (Speed)

8
8. Standing Long Jump (Power)

9. Hexagon Agility Test (Agility)

10. Stick Drop Test (Reaction Time)

11. Juggling (Coordination)

12. Stork Balance Stand Test (Balance)

9
References:
DepEd Order no. 034, series 2019

PFT 2020 Body Mass Index (BMI) - DepEd Iligan City https://youtu.be/4ffvSt8XTUs

PFT 2020 Zipper Test - DepEd Iligan City https://youtu.be/DCeHd8KIiNc

PFT 2020 Sit and Reach DepEd Iligan City

https://youtu.be/L3Lrvm-CyKE
PFT 2020 3-Minute Step Test - DepEd Iligan City
https://youtu.be/VJL_SFobFqk
PFT 2020 Push-Up - DepEd Iligan City
https://youtu.be/mWNoDCi3MRY
PFT 2020 Basic Plank - DepEd Iligan City
https://youtu.be/fGL6b2YB_ZU
PFT 2020 40-Meter Sprint - DepEd Iligan City
https://youtu.be/bCeeGI3FrY4
PFT 2020 Standing Long Jump – DepEd Iligan City
https://youtu.be/ePpo36F1bNc
PFT 2020 Hexagon Agility Test - DepEd Iligan City
https://youtu.be/2BH3V-VTeb4
PFT 2020 Stick Drop Test DepEd Iligan City
https://youtu.be/4g1bc4lYykI
PFT 2020 Juggling - DedEd Iligan CIty
https://youtu.be/uexmApa4GcM
PFT 2020 Stork Balance - DepEd-Iligan City
https://youtu.be/PfVBuXl96sA

For inquiries and feedback, please write or call:

DepEd Division of Iligan City

Office Address: General Aguinaldo St. Iligan City
Telefax: (063) 221-6069
E-Mail Address: Iligan.city@deped.gov.ph

10