Physical Fitness Testing PDF

How fit are you? Physical Fitness Is defined as a process through which an individual obtains optimal, social and fitness skills through physical fitness. FITNESS TESTING It is simply taking measurements of the body and its responses to exercise so that you can work out where a component of som...

How fit are you? Physical Fitness Is defined as a process through which an individual obtains optimal, social and fitness skills through physical fitness. FITNESS TESTING It is simply taking measurements of the body and its responses to exercise so that you can work out where a component of someone's fitness is, at any given moment in time Physical fitness testing Is a necessary activity to provide you information on the status of your overall physical fitness. 2 TYPES OF PHYSICAL FITNESS SKILLS- HEALTH- RELATED RELATED  To help a person identify his or her strengths and weaknesses.  To help in designing a fitness program that can enhance and address one’s weaknesses.  To help ascertain the effectiveness of the PPFT.  To determine the physical fitness level of the individual for classification purposes.  To have a basis of selecting activities for the physical education program curriculum.  To establish informed goals to achieve higher level of fitness, and  Improve physical fitness levels of the students  1. Speed-refers to the ability to do successive movements of the same kind in the shortest time. 2. Power- refers to muscular to muscular power which is the ability to release maximum force in the shortest possible time. It is combination of strength (force) and speed (velocity). 3. Agility- the quality of being agile. SKILL-RELATED PHYSICAL FITNESS 4. Balance- is the ability of a person to hold certain COMPONENTS position while moving or in still position. In MEASURES performing tasks smoothly and smoothly. 5. Coordination- is the ability to use the senses together which the body parts. 6. Reaction Time- is the time required to initiate a movement of various body parts after the reception of a stimulus.  1. Wear the proper PE Uniform. 2. Choose a partner in carrying out all the tests. 3. Do not start an activity until after the teacher or grouped SAFETY leader has checked the area. Make sure to put everything back in place after using the area. MEASURES 4. Listen carefully to your teacher when procedures and exercises are being explained in class before taking the test. BEFORE 5. Spend five to ten minutes doing light activities as warm-up AND exercises to prepare the muscles for more strenuous activities that will follow. Suggestions for warm up. DURING a. Head bending forward and backward (at least 20 seconds each) THE TEST b. Side bending (at least 20 seconds each) c. Arm circling (at least 20 seconds each) d. Knee lifting (at least 20 seconds each) e. Jumping jacks (16 counts, 4 repetitions)  Stretch for at least 10 minutes after you warm up or at the end of your workout or do both  Stop if it hurts or if you can no longer bear the pain  Try holding a stretch for around 15-20 seconds and go beyond if you can  Stretch on both sides:2-4 times on each side. Cross shoulder stretch Triceps stretch Chest stretch Quadric eps stretch HAMSTRING STRETCH  CALF STRETCH