PHYSICAL FINESS TEST

PE 104
(FITNESS EXERCISES)
3-minute Step Test
• Step up and down on a 12-inch bench for 3 minutes at a rate
of 24 steps per minute. One step consists of four beats --- that
is, “up with the left foot, up with the right foot, down with the
left foot, down with the right foot.”
• Immediately after the exercise, rest and do not talk.
• Locate your pulse.
• Five seconds after the exercise ends, begin counting your
pulse. Count the pulse for 60 seconds.
• Your score is your 60-second heart rate. Locate your score and
your rating from the table in your e-handout.
PULSE SITES
• Use 2 (mid and index)
fingers if:
• Radial
• Temporal
• Carotid
• Use base of palm if
apical or the chest
3-minute Step Test
Abdominal Curl-up
• Materials: Meter stick and mat
• Procedure:
a. Lie on the floor and bend the knees.
b. Measure 5 inches from the buttocks to the heels of the
performer.
c. Cross the arms in front of chest.
d. Raise the upper body and let the forearms touch the
legs/lap and return to starting position.
e. Repeat as many times as possible.
Abdominal Curl-up
Push-up
• Materials: Mat
• Procedure:
a. Lie face down with hands outside the shoulders,
with back and legs straight.
b. Lower the body until the elbow is bent ninety
degrees or right angle.
c. Repeat as many times as possible.
Push-up
Bent-knee Push-up - Female
• Materials: Mat
• Procedure:
a. Lie face down with hands outside the shoulders, with
back and legs straight.
b. Lower the body until the elbow is bent ninety degrees or
at right angle. Knees bent as well.
c. Repeat as many times as possible.
Bent-knee Push-Up (Female)
Sit and Reach Wall Test
• Procedure:
a. Remove shoes and sit facing the wall.
b. Keep feet flat on the wall and knees straight.
c. Reach forward and touch the wall and hold for 2 seconds.
Options in touching the wall:
• Palms – 1st
• Knucles – 2nd
• Fingertips – 3rd
• Write “none” if unable to touch the wall at all.
Sit and Reach Wall Test
 Body Mass Index (BMI)
Formula:

BMI = weight (kg)

height (m2)
 REMINDERS:
• Push-ups and curl-ups require that you do these
tests until exhaustion, which means it does not have
a time limit.
AVOID: pausing to regain strength.

• 3-minute Step-test – you can get your heart rate in

10 secs instead of 60 secs. Just multiply the result
by 6 to get a “beats per minute/bpm” counting.
 REMINDERS:
• Record the results in your PE activity notebook.
Just copy the table found in your e-handout.
• Make sure that the results have accompanying
classification, which again is found in your e-
handout.
• DO NOT FORGET to perform warm-up and
stretching exercises before you start with the tests.
As well as cool down stretches after.
LAST NOTE:
• Please perform the tests as honestly as possible.
The results will tell you of your current physical
fitness level, which we aim to improve until the end
of this Cluster.
• This is your pre-test. The results of this test will be
compared to the results of the post-test, which will
be at the end of the term.
• So we hope to get positive results after .
Thank you!