TECHNOLOGICAL INSTITUTE OF THE PHILIPPINES – MANILA

PHYSICAL EDUCATION DEPARTMENT

NAME: DENIEL MIKE C. DUKA SECTION & SCHEDULE: BSCE11S3 INSTRUCTOR: MA. KATRINA CRISOLOGO
Performance Video: https://drive.google.com/file/d/12JX0zyVoJwT9hco1GmHYDEFRWGetSCX1/view?usp=sharing

WEEK 6: POST-FITNESS TESTING: MODULE 6

Recordings/Evaluation
FITNESS RESTING WORKIN NO. OF RATE OF Put a check
mark if you
TESTING HEART
RATE
G HEART
RATE
STEPS
MADE
PERCEIV
ED
were able to Interpretation
accomplish
WITHIN 3 EFFORT and X if not
MINS (0-10)
1. 3- 60x4= 495 9 ✓
MINUTES 240
STEP TEST 42x4= Very good
168
2. Zipper/Bac 1ST Trial on 2nd Trial on 1ST Trial on 2nd Trial on Average score
R Arm R Arm L Arm L Arm
k Scratch
Test 8cm Excelent
8cm 7cm 6cm gap 5cm gap

3. 1 Minute 1st trial 2nd trial Total no. of

push-up
push up test
Very good
15 15 30

4. 1 Minute 1st trial 2nd trial Total (time)

50 seconds 1 minute 1:50 min
Wall sit test Excellent

5. Sit and 1ST TRIAL 2ND TRIAL Record the

farthest point
Reach (cm.)
84cm 84cm Excellent
81cm

6. 1 Minute 1st trial 2nd trial Total (Time)

plank test 1 minute 1 minute 2:00 Excellent

mins
REFLECTION:
State your observation on your performance.
AFTER OBSERVING MY PERFORMANCE, I NOTICED THAT ALL OF MY FITNESS TEST INCREASE, AND I
DON'T GET EXAUTED QUICKLY. I BELIEVE THIS IS DUE TO ALL OF THE EXERCISE THAT I'VE BEEN
DOING IN THE LAST FEW WEEKS.

INTERPRETATION RESULTS

1. 3-minute Step

Score Standard (Ages 18 - 25) Standard (Ages 18 - 25) Interpretation

Men Female
5 ≤ 82 ≤ 88 Excellent
4 83 – 94 89 – 103 Very good
3 95 – 104 104 – 116 Good
2 105 - 118 117 - 128 Fair
1 ≥ 119 ≥ 129 Needs Improvement

2. Zipper back

Score Standard Interpretation

5 Fingers overlapped by 6cm. and above Excellent
4 Fingers overlapped by 4cm. – 5.9 cm. Very good
3 Fingers overlapped by 2cm. – 3.9 cm. Good
2 Fingers overlapped by 0.1cm. – 1.9 cm. Fair
1 Just touched the fingers Needs Improvement
0 Gap of 0.1 or wider Poor

3. 1 minute Push-up

Score Standard (M&F) Interpretation

5 33 and above Excellent
4 25 - 32 Very good
3 17- 24 Good
2 9-6 Fair
1 1-8 Needs Improvement
0 Cannot execute Poor

4. 1 minute Wall Sit

 Score Standard Interpretation
5 1:40 – 2:00 mins. Excellent
4 1:20 – 1:39 mins. Very good
3 1:00 – 1:19 mins. Good
2 40 – 59 secs. Fair
1 20 – 39 secs. Needs Improvement
0 19 secs. and below Poor

5. Sit and Reach

Score Standard Interpretation
5 61 cm. and above Excellent
4 46 – 60.9 cm. Very good
3 31 – 45.9 cm. Good
2 16 – 30.9 cm. Fair
1 0 – 15.9 cm. Needs Improvement

6. 1 minute Plank

Score Standard Interpretation

5 1:40 – 2:00 mins. Excellent
4 1:20 – 1:39 mins. Very good
3 1:00 – 1:19 mins. Good
2 40 – 59 secs. Fair
1 20 – 39 secs. Needs Improvement
0 19 secs. and below Poor