Physical Fitness Test PDF

Physical Fitness Test  Physical Fitness is the ability of the muscles to function effectively and efficiently without undue fatigue in work and daily activities. According to Dr. Aparicio H. Mequi, consultant for physical fitness, Physical Fitness Testing is not an end in itself. The...

Physical Fitness Test  Physical Fitness is the ability of the muscles to function effectively and efficiently without undue fatigue in work and daily activities. According to Dr. Aparicio H. Mequi, consultant for physical fitness, Physical Fitness Testing is not an end in itself. The Physical Fitness Test (PFT) is a set of measure designed to determine a student’s level of physical fitness. It is intended to two categories of physical fitness commonly referred to “health-related and “skill-related components.”  Factors to be considered for you to be physically fit: Ability to perform daily activity without getting tired or fatigue. These daily activities are: Walking Shopping Going to market Doing house hold chores Going to school Participating in school/classroom activities  Recreational Activity- having a personal time to do activities that an individual love to do in spare time after doing their normal daily routine. This activity is what we called Leisure that may include the following: Disco dancing Reading books/ listening to music Playing with your favorite sports Chatting and updating with your friends and relatives Meeting Emergencies- Emergency are the unexpected event that need to use our strength and energy unexpectedly, these include: Community involvement during calamities Grieving Facing / solving issues within the family and the community  S–M–A–R–T S (Specific) what exactly you want to achieve or accomplish M (Measurable) write down amount, time, days and other measurable factors to reached your goal. How are you going to measure and track it? A (Achievable) Does your goal is attainable and reachable and ask yourself how you are going to make it happened. R (Relevant) is the goal worthwhile? How importance your goal in your life? T (Trackable) set a deadline to meet your goal.  PHYSICAL FITNESS TEST Part 1: Health – Related Fitness Components: Body Composition- the relative percentage of body fat to fat-free mass Classification Body Mass Index Below Underweight Formula for computing Body Mass Index 18.5 18.5 Normal Weight in Kilograms. - Height in Meter² 24.9 Example: 30 = 30 25.0 = 20.83 Overweight - (1.20)² 1.44 29.9 30.0- Obese above  1. Weight- the heaviness or lightness of a person Equipment : Weighing or bathroom scale. Procedure : For the Performer: Wear light clothing before weighing On bare feet, stand erect and still with weight evenly distributed on the center of the scale For the Partner: Before the start of weighing, adjust the scale to zero point. Record the score in kilograms Scoring: Record body mass to the nearest 0.5 kilograms 2. Height – the distance between the feet on the floor to the top of the head in standing position Equipment Tape measure laid flat to a concrete wall. The zero point starts at the bottom of the floor. L-square and an even and firm floor and flat wall Procedure For the Performer 1. Stand erect on bare feet with heels, buttocks and shoulder pressed against the wall where the tape measure is attached. For the Partner Place the L-square against the wall with the base at the top of the head of the person being tested. Make sure that the L-square when placed/on the head of the students is straight and parallel to the floor. Ask someone to look and record your height, record the score in meters. Record the score in meters Scoring- Record standing height to the nearest 0.1 centimeter *** 1 meter= 100 centimeter  Zipper Test : Purpose: to test the flexibility of the shoulder girdle. Equipment – Ruler Procedure For the Performer: Stand erect. For the Partner: Raise your right arm, bend your elbow and reach down across your back as far as possible, to test the right shoulder, extend your left arm down and behind your back, and try to reach/ cross your fingers, over those of your as if to pull a zipper or scratch between the shoulder blades. To test the left shoulder, repeat procedures A and B with the left hand over the left shoulder. Observe whether the fingers touched or overlapped each other, if not, measure the gap between the middle fingers of both hands Record the distance in centimeter Scoring record the distance to the nearest 0.1 centimeters  Sit and Reach Purpose: to test the flexibility of the lower and extremities. Equipment : Tape Measure or meter stick ,Card board or paper For the Partner: As the performer assumes the procedure, position the zero point of the tape measure at the tip of the middle of your fingers. See to it that the knees are not bent as you slides the farthest distances that you could. Record farthest distance reached in centimeters. Scoring - record the distance to the nearest 0.1 centimeters  Cardiovascular Endurance is the ability of the heart, lungs and blood vessels to deliver oxygen to working muscles and tissues, as well as the ability of those muscles and tissues to utilize the oxygen. Endurance may also refer to the ability of the muscle to do repeated work without fatigue 3- Minute Step-Test (Test should be done in the presence of the facilitator) Purpose: to measure cardiovascular endurance Equipment : Step Height 12 inches high Stopwatch Drum, clapper or any similar device For the Performer: Position at least one foot away from the step or bench  At the signal “Go” step up and down the step/ bench for 3 minutes at a rate of 24 steps per minute. One step consists of 4 beats- that is, up with the left foot (ct.1), up with the right foot (ct.2), down with the left (ct.3), down with the right foot (ct.4). Immediately after the exercise, locate your pulse and count the pulse beat Don’t talk while taking the pulse beat. Count the pulse beat for 10 seconds. Multiply it by 6. For the Partner: As the assumes the position in front of the step, signal “ready” and “Go”, after the stopwatch for the 3-minute step test. After the test, allow performer to locate his/her pulse in 5 seconds.  3. Give the signal to count the pulse beat. 4. Let the performer count his/her pulse beat for 10 seconds and multiply it by 6. Scoring- record the 60-second heart rate after the activity.  Strength is the ability of the muscle to generate force against physical objects Push-up (Test should be done in the presence of the facilitator) Purpose: to measure strength of upper extremities Equipment : Exercise mat or any clean mat Procedure : For the Performer: Lie down on the mat; face down in standard push-up position: palms on the mat about shoulder width, fingers pointing forward, and legs straight, parallel and slightly apart, with the toes supporting the feel. FOR GIRLS: With knees in contact with the floor, straightens the arms, keeping the back straight, then lowers the arms until there is a 90degree angle at the elbows (upper arms are parallel to the floor). 1. Perform as many repetitions as possible, maintaining a cadence of 20 push-ups per minute. (2 seconds going down and 1 second going up  FOR BOYS: Straighten the arms, keeping the back and knees straight, then lower the arms until there is a 90-degree angle at the elbows (upper arms are parallel to the floor). Basic Plank Purpose: to measure strength/stability of a core muscles Equipment exercise mats or any clean mat Procedure 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. 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. Stop the time when the performer can no longer hold the required position, or when the performer held the position for at least 90 second. Holding the plank position beyond 90 seconds is considered unnecessary Part II: Skills-Related Fitness Speed is the ability to perform a movement in one direction in the shortest period of time. 40 Meter Sprint (Test should be done in the presence of the facilitator) Purpose: to measure running speed Equipment : Stopwatch Running area with known measurement (40 meter) Procedure For the performer: At the signal “Ready”, stand behind the take-off, the tips of the shoes should not go beyond the line and assume a crouch position. At the signal “Get Set”, assume an un-crouch position (Buttocks ups) with both hands on the starting line. At the signal “Go”, run to the finish line as fast as you can and stop once you crossed the finish line Set the stopwatch to zero (0) point Time will start when you start to run and stop the clock when you crossed the finish line Record time in the nearest 0:00:01 second Scoring: Record the time in nearest minutes and seconds  Standing Long Jump Purpose: to measure the explosive strength and power of the leg muscles Equipment: Tape measure/meter stick or any measuring device Procedure Stand behind the take-off line with feet parallel to each other, the tips of the shoes should not go beyond the line. Bend knees and swing arms backward once, then swing arms forward as you jump as far as you can Do not control the momentum of the jump (continuously move forward). Perform the test twice in succession. Place zero (0) point of the tape measure at the take-off line. After the jump, spot the mark where the back of the heel of either of your feet has landed nearest to the take-off line. Records the distance of the two trials. Scoring record the best distance in meters to the nearest 0.1 centimeter  Agility is the ability to move in different directions quickly using a combination of balance, coordinator, speed, strength and endurance Hexagon Agility Test Purpose: to measure the ability of the body to move in different directions quickly Equipment Tape measure Stopwatch Chalk or masking tape Hexagon Size Length of each side is 24 inches (60.5cm) Each angle is 120 degrees. Procedure Stand with both feet together inside hexagon facing the march starting side. Using the ball of your feet with arms bent in front, jump clockwise over the line, and then back over same line inside the hexagon. Continue the pattern with all the sides of the hexagon. Rest for one (1) minute.  Repeat the test counterclockwise. Record the time of each revolution Restart the test if you jump on the wrong side or steps on the line. g. Scoring Add the time of the two revolutions and divide by 2 to get the average. Record the time in the nearest minutes and seconds. Reaction Time the amount of time it takes to respond to a stimulus. Stick Drop Test Purpose: to measure the time to respond to a stimulus Equipment : a. 24-inch plastic ruler or stick b. Arm chair or table and chair Procedure Sit on an armchair or chair next to the table so that the elbow and the lower arm rest on the desk/table comfortably.  Place the heel of the hand on the desk/table so that only fingers and thumb extend beyond. Catch the ruler/stick with the thumb and index finger without lifting the elbow from the desk/table as partner drops the stick. Hold the stick while the partners read the measurement. Do this thrice Let someone drop the stick at the top, allowing dangling between the thumb and fingers of the performer Hold the rules/stick so that the 24 inch marks in even thumb and the index finger. No part of the hand of the performer should touch the ruler/stick. Drop the ruler/stick without warning and let the performer catch it with her thumb and index finger. Scoring- Record the middle of the three scores (for example: if the scores are 21, 18, 19, the middle score is 19). Coordination the ability to use the senses with the body to perform motor task smoothly and accurately. Juggling Purpose: to measure the coordination of the eye and hand Equipment : a. Sipa (washer with straw) 20 pcs. Bundled rubber bands/any similar local materials. Balance is the maintenance of equilibrium while stationary or while moving. Stork Balance Stand Test Purpose: to assess one’s ability to maintain equilibrium Equipment : Flat, non-slip surface and Stopwatch Procedure Remove the shoes and place hands on the hips Position the right foot against the inside knee of the left foot Raise the left heel to balance on the ball of the foot Do the same procedure with the opposite foot. Start the time as the heel of the performer is raised off floor. Stop the time if any of the following occurs: 1.the hand(s) come off the hips 2.the supporting foot swivels or moves(hops) in any direction 3.the non-supporting foot loses contact with the knee 4.the heel of the supporting foot touches the floor. Scoring: Record the time taken on both feet in nearest seconds. Basic Exercise Program  Warm-Up Phase It is important to increase the body’s temperature to prepare the muscles to any succeeding strenuous activity. By warming up, the muscles are provided with sufficient amount of blood and oxygen supply so that they will contract more efficiently. Without warming up, you may have greater risk of physical injuries as you proceed immediately with vigorous activities. Flexibility Exercises This phase of exercise follows immediately after warm-up. It is done by doing gradual stretching activities from upper to lower extremities. There are different types of stretching to improve flexibility: static, and dynamic stretching. Static stretching is more appropriate in the cool down as they help muscles to relax, realign muscles fibers and re-establish their normal range of movement. Dynamic stretching exercises specifically prepare the muscles for active contraction. However, they do not cause long-term improvement in flexibility because of the short stretching time.  Some examples of dynamic stretching. Plank Walk-Outs Front Leg Raise Toe Tap Hug into Chest Expansion March & Reach Lunge Torso Twist Front Swings Side Cross Swings. Some examples of static stretching Front of Thighs Knee & Thigh Calf Chest Upper back Back upper arm