DIVISION OF AGUSAN DEL SUR

PHYSICAL
FITNESS TEST
BASIC PLANK
STRENGTH
the ability of the muscles to generate
force against physical object

HEALTH-RELATED
COMPONENT
BASIC PLANK

PURPOSE: to measure strength/stability of

the core muscles
EQUIPTMENT: exercise mats or any clean mat,
stop watch/time piece
PROCEDURE
For the Tester:
• Assume a push-up position. Rest body
on forearms with palms and fingers flat
on the floor. Elbows are aligned with the
shoulders.
BASIC
PLANK
 PROCEDURE
For the Tester:
• Legs are straight
with ankles, knees
and thighs touching
together.
BASIC
PLANK
 PROCEDURE
For the Tester:
• Support weight • Keep
on forearms and abdominals
toes; make sure engaged/contrac
that your back is ted; do not let
flat. Head, neck stomach drop or
and spine are in allow hips to rise.
a straight line.
BASIC
 PROCEDURE
For the Partner:
• Ensure the availability of a mat/smooth flooring or
anything that can protect the forearms.

• Give the signal "Start/Go" and start/press the

time piece.

BASIC
PROCEDURE
For the Partner:

• Make sure that the back of the head, neck,

spine and ankles are in a straight line.

• Give two (2) warnings.

BASIC
 PROCEDURE
For the Partner:
• 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.

BASIC
BASIC PLANK
SCORING:
• record the time in the
nearest seconds/minute.
Maximum of 90 seconds for
Boys and Girls
BASIC PLANK
THANK YOU
for Listening!!