PHYSICAL

FITNESS TESTS
 Flexibility
ability of the joints and muscles
to go to the full range of motion
 Sit-and-Reach
test the flexibility of the
lower back and
extremities
 Sit-and-Reach
Equipment
 Tape measure or meter stick
For the Performer:
 Sit
on the floor with back, head and
shoulders flat on the wall. Feet should
be 12 inches apart.
 Interlockthumbs and position the tip of
the fingers on the floor without bending
the elbows.
 Sit-and-Reach
 Afterthe partner has positioned the zero
point of the tape measure (at the tip of the
middle finger), the pupil/student starts the
test by sliding the hands slowly forward
without jerking, trying to reach the farthest
point possible without bending the knees.
 Bouncing or jerking movement is not
allowed.
 Do it twice.
 Sit-and-Reach
For the Partner:
 As the performer assumes the (b) procedure, position
the zero point of the tape measure at the tip of the
middle fingers of the performer.
 See to it that the knees are not bent as the performer
slides the farthest distance that he could.
 Record farthest distance reached in centimeters.

 Scoring – record the farthest distance between the two

trials to the nearest centimeters.
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
 Strength
ability of the muscle to
generate force against
physical objects.
 Basic Plank
measures strength/stability of the
core muscles
 Basic Plank

Equipment - exercise mats or any clean mat

For the Performer:

Assume a push–up position. Rest body on forearms with
palms and fingers flat on the floor. Elbows are aligned with
the shoulders.
Legs are straight with ankles, knees and thighs touching
together.
Support weight on forearms and toes; make sure that your
back is flat. Head, neck and spine are in a straight line.
Keep abdominals engaged/contracted; do not let stomach drop
or allow hips to rise.
 Basic Plank

 Assume a push – up position. Rest body on

forearms with palms and fingers flat on the
floor. Elbows are aligned with the shoulders.
 Legs are straight with ankles, knees and
thighs touching together.
 Support weight on forearms and toes; make
sure that your back is flat. Head, neck and
spine are in a straight line.
 Keep abdominals engaged/contracted; do not
let stomach drop or allow hips to rise.
 Basic Plank
For the Partner:
 Ensure the availability of mat/smooth flooring or anything
that can protect the forearms.
 Give the signal “Start/Go” and start/press the time piece.
 Make sure that the back of the head, neck, spine and ankles
are in a straight line.
 Give two (2) warnings.
 Stop the time when the performer can no longer hold the
required position, or, when the performer has held the
position for at least 90 seconds. Holding the plank position
beyond 90 seconds is considered unnecessary.
 Scoring – record the time in the nearest seconds/minute.
 Basic Plank
Scoring – record the time in the nearest seconds/
minute.
Scoring Matrix
Score Standard Interpretation
1 1-15 seconds Needs Improvement
2 16-30 seconds Fair
3 31-45 seconds Good
4 46-50 seconds Very Good
5 51-90 seconds Excellent
BASE METHOD
GROUPS 1 & 2
Sit and Reach
GROUPS 3 & 4
Basic Plank
1. Why do we have to
improve/enhance our flexibility and
muscular strength?

2. Aside from the activities given, what

are the other exercises that will
enhance your flexibility and strength?
1. I will try to improve my
flexibility because
___________________.

2. Will doing the basic plank I

feel________________________.
1. Explain the procedure how to
conduct the following tests.
a. Stick drop
b. Stork balance
c. Juggling

Reference: DepEd Final Physical Fitness

Test Manual
Thank you!