Physical Fitness Test to

General Warm Up
Procedure
"a healthy body breeds a healthy
mind and vice versa"
“What you need is to be physically fit"
 “Physical fitness test"
-fitness testing attempts to measure
individual components of
performance, with the ultimate aim of
assessing the current fitness of an
individual using each component of
fitness
 "pre test warm up"
-prior to any fitness
assessment, it is important
to have the body prepared
by following the warm up
procedure.
"general warm up procedure"

- a. 5-10 mins of
light aerobic
activity
 “Do you have any idea of those kind of activities?"

Brisk walking swimming

Running
 b. stretching that
includes your upper
and lower body"
"examples of stretching"

Lunges Quad stretch

 "examples of stretching"

calf stretch Side bend

Arm stretches
"benefits of fitness testing"
-identify the strengths
and weakness of an
individual.
-identify talents and
potentials.
General endurance test
minute step test
to measure a
erson's aerobic
itness
Equipment required: stopwatch,
a bench 35-45 centimeters high
or steps
Procedure:
1 .Stand in front of the bench/steps.
Start stepping up and down on the
steps.
2. at the end of 3 minutes Rest for 5
seconds
3 .Count the pulse for 15 seconds
Strenght and Endurance Test
Awesome
Words
Define Strength and Endurance
Strength
- the quality or state of being
strong; bodily or muscular
power.
- Muscular strength is the
amount of force you can put out
or the amount of weight you can
lift.
Endurance
- the ability to withstand hardship
or adversity especially: the ability to
sustain a prolonged stressful effort
or activity.
- Muscular endurance is how many
times you can move that weight
without getting exhausted or very
tired.
 CURL UP
- Curl-ups as exercise is one of the most
TEST
common exercises that target the
abdominal muscles.

- Curl-ups are performed in the crook-

lying, supine position, by lifting the
head, arms and upper trunk from the
 Purpose:
The curl-up test measures abdominal
strength and endurance, which is
important in back support and core
stability.
Equipment Required:
- A flat, clean, cushioned surface,
stopwatch, recording sheets and pen.
 Procedures:
The test object lies on a cushioned, flat, clean surface with
knees flexed usually at 90 degrees. A partner may assist in
anchoring the feet to the ground. The hand may be place at
the side of the head or the arms crossed over the chest or
reaching out in front.

2. The subject raises the trunk in a smooth motion, keeping

the arms in position, curling up to touch their hands or chest
to the knees. The trunk is lowered back to the floor so that
the shoulder blades or upper back touches the floor.

3. The maximum number of sit ups performed set at the

Test for Speed and
Power
 Speed and Power
Speed
Is the ability to cover a distance in a short amount of time. Speed
is very important factor in many sports and activities. Short runs
are used to evaluate speed.

Power
Is the ability to deform with strength at a rapid pace. Strength and
speed are both involved in power.
What is speed in terms of
physical fitness?
What is speed in physical
fitness example?
What exercise improve speed?
 lunges

Run several
sprint in a row
Side Throw

Jumping rope
Why speed is important in
physical fitness?
How is speed important?
What are the five types of speed?
Uniform speed

Variable speed

Instantaneous speed

Average speed

Relative speed
Formula for speed
s = speed
d = distance traveled
t = time elapsed
 Speed test
To test speed, we need the following:
- Running area
- Stopwatch
- Starting line and finish line
Directions:
The test involves running a single maximum sprint
over 40 meters, with the same recorded. A thorough
warm up should be given, including some practice
starts and acceleration. Start from a stationary
position, with one foot in front of the other. The front
What is power in terms of
physical fitness?
What is power in physical
fitness example?
What exercises improve power?
 Plyo push up

Jump squat
 Barbell curl

Box jumps
Why power is important in
physical fitness
 Formula for power

Power = force x velocity

 Power test
The athlete stands behind a line marked on
the with feet slightly apart. A two foot
take-off and landing is used, with
swinging of the arms and bending the
knees to provide forward drive. The
subject attempts to jump as far as possible,
landing on both feet without falling
Antropometry Test
- Anthropometric measurements are a series of
quantitative measurements of the muscle, bone,
and adipose tissue used to assess the composition
of the body.

- The core elements of anthropometry are height,

weight, body mass index (BMI), body
circumferences (waist, hip, and limbs), and
skinfold thickness.
Calculate your own BMI
Equipment required: Weighing scale and stadiometer as for weight and
height.
Procedure:

1.) Determine your weight in kilograms

2.) Determine your height in meters.
3.) Use the formula below to determine your BMI.
STORK BALANCE
STAND TEST
 STORK
BALANCE
STAND TEST
- The stork balance test requires the person to stand
on one leg for as long as possible.

- The standing stork test monitors the progress of

the athletes' abilities to maintain balance in a static
position. This test monitors the balance of athletes
because the more balance you have as an athlete, the
better you may perform on the field and the fewer
injuries you are likely to sustain.
PURPOSE: TO ASSESS THE ABILITY
TO BALANCE ON THE BALL OF THE
FOOT

EQUIPMENT REQUIRED: FLAT, NON-

SLIP SURFACE, STOPWATCH, PAPER
AND PENCIL.
TEST PROCEDURE:
1. REMOVE THE SHOES AND PLACE THE HANDS ON HIPS, THEN
POSITION THE NON-SIPPORTIN FOOT AGAINST THE INSIDE KNEE
OF THE SUPPORTING LEG. THE SUBJECT IS GIVEN ONE MINUTE TO
PRACTICE THE BALANCE.

2. THE SUBJECT RAISES THE HEEL TO BALANCE ON THE BALL OF

THE FOOT. THE STOPWATCH IS STARTED AS THE HEEL IS RAISED
FROM THE FLOOR. THE STOPWATCH IS STOPPED IF ANY OF THE
FOLLOW OCCUR:

• THE HANDS COME OFF THE HIPS

• THE SUPPORTING FOOT SWIVELS OR MOVES(HOPS) IN ANY
DIRECTION