Physical

Fitness
Test
❖ Guidelines
❖ Instructions
❖ Procedures
Good Day!
Hi !

Welcome to our first activity in Physical Education.

As an individual, it is important for us to take good care of our health especially
in these times where in we are battling to a disease that we cannot even see.
The first step to to take before doing exercises is to first know ourselves better
by going through and assessing our physical fitness through a series of Physical
Fitness Tests.

Today, we will have a review on what is Physical Fitness Test, the tests we will
have and what they are for. Enjoy learning and have a great day!

Sincerely,
PE Professor
 What is Physical Fitness Test?
Physical Fitness testing is a series of tests and exercises. It is
a necessary activity that gives us information on the status of our
over-all physical fitness. The Physical Fitness test will serve as a
guide in order to determine the student’s strengths and
weaknesses, recognize their potentials and limitations and as to
know what Physical activities the student will need to improve
any physical fitness component or their physical fitness
component in general. Testing will also serve as the basis to
monitor and evaluate not only the student’s performance but as
well as the activities of the PE program.
The Physical Fitness Test should be administered at least twice
a year or in a semester, the pre- test at the beginning of the
school year and the post-test at the last month before the end of
the semester.

This will provide information on whether the Physical

Education program in general helps the students achieve
physical fitness.
 GUIDELINES:
Nutritional Preparation

1. Make sure you are very much fed upon the arrival of testing.
2. If possible, consume a high carbohydrate diet in the 24 hours before the testing meetings,
(for example, pasta, potatoes, grains, toast, natural product and so on.)
3. You are encouraged to have eaten some food in the four hours before testing and should not
have heavy meals/ snacks 2 hours before the testing.
4. Caffeine items, (for example, espresso, cola or tea) ought to be avoided upon the arrival of
testing. Also, alcoholic beverages and tobacco products should be avoided 24 hours prior to
testing.
5. Make sure you are completely hydrated, especially in hot conditions. Drink normally in the
days paving the way to the test, especially in the 12 hours preceding testing.
6. Dink water routinely all through the testing meeting. Keep on expending satisfactory liquids
following activity to supply any liquids lost during testing.
Physical Preparation
1. Avoid vigorous activities/ exercises for the 24 hours before testing and guarantee you
are well-rested. Before the testing.
2. Wear suitable attire (for example: shorts/track jeans and shirt/singlet/sports top) and
non-slip athletic footwear with bands safely secured.
3. Gems, watches, earrings, necklaces, arm bands or hanging hoops are encouraged to be
removed during the testing.
4. DO NOT participate in the testing if you are suffering from any injury or illness that is
likely to worsen as a result of participation or you are unwell/not in good general
health. Provide a screenshot/photo of your medical certificate to your teacher to
exempt you from certain fitness tests.
5. Be sure to warm-up prior to the testing.
6. After the tests, cool down appropriately. Do not sit or lie down immediately following
maximal exercise. Following completion of testing continue moderate-to light aerobic
activity (jog or walk) for 5 minutes followed by some light stretching of both the upper
and lower body.
General Warm Up Procedure:

❖ 5-10 minutes of light aerobic activity, such as

stationary jogging and jumping jacks.
❖ Stretches to include both upper and lower body.
Physical Fitness Tests:
Follow these sequence of tests you will be completing.

1. Height, Weight, Arms Span, Sitting Height and Resting

Pulse Rate (RPR). (Body Composition Test)
2. Sit and Reach (Flexibility Test)
3. Stork Stand (Balance Test)
4. 20 Meter Dash (Speed Test)
5. 1 - Minute Sit - Ups (Muscular Endurance Test)
6. 3 - Minute Step Test, Exercise Pulse Rate and After Test
Pulse Rate (Cardiovascular Endurance Test)
REVIEW
 BODY MASS INDEX
Before starting the Physical Fitness
Test, let us have a recap on what is
BMI, what is it for and how to get it.

What is BMI?

Body Mass Index is a measurement

of body composition. It is calculated
by taking a person's weight (kg) and
dividing by their height (m) squared.
 HEART RATE
Heart rate is a very important measurement and a critical component of
the test, in many fitness tests and in exercise science research. It also
provides additional information helpful in the interpretation of results.

The measurement of Resting Pulse Rate (the number of heart beats per
minute) Taking a radial or carotid pulse measurement (at the wrist or
neck) is usually the easiest method.
 HOW TO GET THE PULSE RATE:

Manual Methods:

1. Radial Pulse (wrist) - place your

index and middle fingers together
on the opposite wrist, about 1/2
inch on the inside of the joint, in line
with the index finger. Once you find
a pulse, count the number of beats
you feel within a one minute period.
2. Carotid Pulse (neck) - to
measure your heart rate at the
neck, place your first two fingers
on either side of the neck until
you can feel the beats. Be
careful not too press to hard,
then count the number of beats
for a minute.
RESTING PULSE RATE CHART
These ratings provide only a generalization of your fitness and
health, there are many other factors which may account for
variations in heart rate such as medications, illness and stress. For
a true measure of resting heart rate, it is important for the
measurement to be taking accurately and under the best resting
conditions.
 EXERCISE PULSE RATE
Why measure heart rate during exercise?

The heart rate during exercise is an indicator of intensity, or in other

words how hard you are working.

As you get fitter, your heart rate should decrease for any given exercise
workload. This is due to the heart getting bigger and stronger with
exercise, and getting more efficient at pumping blood around the body -
so at rest more blood can be pumped around with each beat, therefore
fewer beats per minute are required.
 BODY COMPOSITION:

This test measures the amount of body fat and fat-free mass, also
referred to as lean tissue —muscle mass, body water, bone and
organs— in your body. This will tell you your own body’s unique
makeup and help you identify areas to work on to improve your
overall health and wellness.

Equipment: Weighing Scale, Meter Stick or Tape Measure

TASKS:
Record the following and calculate the BMI (Body Mass Index)
afterwards.
1. Height (m) - the measurement from base to top of a
standing person.
2. Weight (kg) - Measuring body weight is important for
assessing body composition and for monitoring changes in
weight following diet and exercise.
3. SITTING HEIGHT
Sitting height measurement is
conducted in addition to the
standing height. Sitting height gives
a measure of the length of the
trunk. It is a measurement of the
distance from the highest point on
the head to the base sitting surface.

Equipment needed: Meter stick

placed against a chair.
Procedure:
● Prepare a chair. Put a meter
stick or tape measure
against the wall. Zero is
aligned with the seat.
● Sit with both feet on the
floor, the lower back and
shoulders against the wall,
looking straight ahead.
● Ask assistance from a family
member to read the
measurement.
● Record the measurement in
centimeters.
4. ARMS SPAN
This tests measures your arm
length. Long arms may be
advantageous for some sports
which involve reaching and
tackling.

Equipment needed: meter

stick or tape measure and a
flat wall.
Procedure:
● Stand erect and spread arms sidewards.
● The arms are stretched out horizontally.
It is better to use a wall that has
horizontal lines already to make sure
that it is exactly horizontal.
● Measure from the back, from one
furthermost finger tip (middle fingertip)
to the other.

Results: Arm span measurement is

usually very close to the person's height.
SIT AND REACH (FLEXIBILITY)

The sit-and-reach is probably the

most widely used flexibility test.
It provides an assessment of the
flexibility of the hamstrings, hip
and lower back, which are
important for many activities.

Equipment needed: Tape

Measure
 Procedure:

● Prepare a measuring tape or a meter stick. The measuring stick/tape should be

positioned on the floor . Put a tape to its ends. Use the numbered markings for
centimeters.
● You should be in a long sitting position.
● The zero “0” on the tape should be aligned on your knees.
● Your legs should be 12 inches apart.
SIT AND REACH (FLEXIBILITY)
● Slowly reach forward with both hands as far as possible,
holding this position for approximately 2 s.
● Your hands should be parallel and does not lead with one
hand. Fingertips can be overlapped and should be in
contact with the measuring tape.
● The score is the most distant point (cm) reached with the
fingertips. The best of two trials should be recorded. To
assist with the best attempt, the client should exhale and
drop the head between the arms when reaching.
● Knees should stay extended but should not be pressed
down. Breathe normally during the test and do not hold
his/her breath at any time.
STORK STAND TEST (Balance Test)

The stork balance test

requires the person to
stand on one leg for as
long as possible to assess
whole body balance ability.
Equipment needed: Timer
 Procedure:
• Ask for assistance to record the time.

• Remove shoes/slippers/socks and stand up.

• Hands on your hips.

• Bring one foot up (right or left) and place it against the inside knee of the
supporting leg.

• Only ONE foot to balance. Either left or right.

•When you are ready to start the test, rise up the heel to balance on the
ball of the foot, and hold this position for as long as possible.

• Try at least three (3) attempts and record the best time you have.
Results:
The timing starts as the heel is raised from the floor, and ends
when any of the follow occur:

• the hand(s) come off the hips.

• the supporting foot swivels or moves (hops) in any

direction.

• the non-supporting foot loses contact with the knee.

• the heel of the supporting foot touches the floor.

Rating Score (seconds)
Excellent 50 and above

Good 40 - 50

Average 25- 39

Fair 10 - 24

Poor 10 and below

20 -METER DASH
This test will determine your
acceleration, and also a reliable
indicator of speed, agility and
quickness.

Equipment needed: measuring tape

or meter stick, stopwatch/timer,
markers, flat, non-slip, consistent
and clear surface (20 meters).
Procedure:
● Measure the 20 meter track. Put markers on the starting
point and up to the finish line.
● Ask for assistance from a family member to help you with
the time.
● The timekeeper must stand at the finish line and perform the
countdown (3-2-1-go!) and time the sprint.
● The starting position should be standardized, starting from a
stationary position with a foot behind the starting line, with
no extra movements before starting.
● You can have at least two trials if you wish to. At least 2-3
minute rest for reliable result. Record the best time you had.
 RESULTS:
Here are some results for the 20m sprint tests from some of the
sports. The results have been collected from various sources online,
and the accuracy of the results cannot be confirmed.

● The best result in the 20m sprint test at the 2011 Draft
Combine Draft was 2.86 seconds by Shannon Taylor & Ahmed
Saad.
● The first 20m of Usain Bolts is 2.89 seconds in the 100m run at
the 2009 Olympic Games in Berlin.
1 - MINUTE SIT UPS
(MUSCULAR ENDURANCE)
The sit-up test is to perform as many
sit-ups as you can in ONE (1) minute.

Purpose: This test measures the

endurance of the abdominal and
hip-flex or muscles.

Equipment needed: flat ground,

timer/ stopwatch
Procedure:
• The starting position is lying on your back with your knees bent and feet flat
on the floor. The arms are folded parallel on the chest.

• A second person is permitted to hold the lower legs or ankles if you wish.

• On the command ‘go,’ start the sit-ups by raising your upper body forward
until the elbows or forearms touch the thighs, and then lower the torso until the
shoulder blades touch the ground. This is one complete sit up.

• Start performing sit-ups as much as your body can in ONE (1) minute. (One
attempt only). Incorrect sit-ups are not to be counted.

• Resting during the exercise is permitted in either the up or the down position
but the timer should not be stopped.
 Rating Score
Excellent Male: 49 and above Female: 43 and above
26 and above.
** Score Ratings may vary for ages

Good Male: 44-48 Female: 37-42

Above Average Male: 39-43 Female: 33-36

Average Male: 35-38 Female: 29-32

Below Average Male: 31-34 Female: 25-28

Poor Male: 25-30 Female: 18-24

Very Poor Male: 24 and below Female: 18 and below

3 - MINUTE STEP TEST

This test is designed to

assess your cardiovascular
endurance.

Equipment needed: Timer

and staircase
 PROCEDURE:
● Before starting the exercise, get your Resting Pulse
Rate (RPR).
● Stand in-front of the step/stairs; hands on waist; step
up with whole foot followed by the other foot, count
start; step down followed by the other foot.
● Do this exercise without breaking the position in 3
minutes. With the same pacing in the video.
● You can also try to maintain a 4- beat cycle or say
“up, up, down,down” at a steady and consistent pace.
Continuation...
● Get your Exercise Pulse Rate (EPR) right after
doing the 3-Minute Step Test and check your
ratings on the Scoreboard provided after this
slide.
● Rest for 3 minutes and get your Pulse Rate again
afterwards. (The pulse rate you have after 3
minute rest also tells you on how fast your heart
comes back to its normal resting heart rate.
 Rating Score
Excellent Male: 79 and below Female: 85 and below
Minute Step Test Score/Resuts

Good Male: 79-89 Female: 85-98

** Exercsie Pulse Rate after 3

Above Average Male: 90-99 Female: 99-108

Average Male: 100-105 Female: 109-117

Below Average Male: 106-116 Female: 116-126

Poor Male: 117-128 Female: 127-140

Very Poor Male: 128 and above Female: 140 and above
 Continuation...
This test assesses your fitness level based on how quickly
your heart rate recovers after exercise. The fitter you are,
the quicker your heart rate drops, returning to your
normal resting heart rate after exercise.

Normal Resting Heart Rate ranges anywhere from 40 bpm

to 100 bpm.

The lower the heart rate and the nearer it is to your normal
resting heart rate, the better.
You may download the Pre Physical Fitness Test Form
from the Downloadable Study Guide.

PE Professor
 BEST OF LUCK!!
EXCITED FOR YOU ON
COMPLETING THE TASK!