fitness assessment test.pptx Pathfit - 3

Fitness Assessment Test

1. Physical Activity Towards Health and Fitness Arriene Chris Diongson 3

2. Opening Prayer Dear Lord and Father of all, Thank you for today. Thank you for ways in which you provide for us all. For Your protection and love we thank you. Help us to focus our hearts and minds now on what we are about to learn. Inspire us by Your Holy Spirit as we listen and write. Guide us by your eternal light as we discover more about the world around us. We ask all this in the name of Jesus. Amen.

3. Objectives: Assess fitness levels and be able to interpret the result. Describe different types of Fitness variables and principles. Establish fitness goals relative to standards. Goal

4. REMINDERS! PE Uniform (White T-shirt, Jogging Pants, & Rubber Shoes) Water Bottle Face Towel Exercise mat tape measure Ruler meter stick masking tape stop watch Index Card (1/2) Do warm-up and stretching exercises before the tests.

5. Activity 1: Index Card Name: _____________________________ Date: _________ Class Schedule: __________________ Age: _____Sex: _____ Height: _____meters Weight: _____kgs. Resting Heart Rate: ______ (bpm) Target Heart Rate: ______(bpm) 40% Target Heart Rate: ______(bpm) 55% Personal Maximum Heart Rate (PMHR): _______ (bpm) Medical records: ________________________________________________________ ________________________________________________________

6. Activity 1: Index Card (at the back) Test Item Components Measured Score Remarks AB – Above Target BT – Below Target 1. 3-minute-step-test (beats/minute) 2. Sit-up (no. of times) 3. Push-up (no. of times) 5 . Sit-and-reach (cm) 6 . Body Mass Index

7. Warm-up Exercises 16 Counts Each

8. Fitness Testing Instructions

9. Test No. 1: 3-minute Step Test

10. 3-MINUTE STEP TEST SCORING (MEN) Age 18-25 26-35 36-45 46-55 56-65 65+ Excellent <79 <81 <83 <87 <86 <88 Good 79-89 81-89 83-96 87-97 86-97 88-96 Above Average 90-99 90-99 97-103 98-105 98-103 97-103 Average 100-105 100-107 104-112 106-116 104-112 104-113 Below Average 106-116 108-117 113-119 117-122 113-120 114-120 Poor 117-128 118-128 120-130 123-132 121-129 121-130 Very Poor >128 >128 >130 >132 >129 >130

11. (WOMEN) Age 18-25 26-35 36-45 46-55 56-65 65+ Excellent <85 <88 <90 <94 <95 <90 Good 85-98 88-99 90-102 94-104 95-104 90-102 Above Average 99-108 100-111 103-110 105-115 105-112 103-115 Average 109-117 112-119 111-118 116-120 113-118 116-122 Below Average 118-126 120-126 119-128 121-129 119-128 123-128 Poor 127-140 127-138 129-140 130-135 129-139 129-134 Very Poor >140 >138 >140 >135 >139 >134 Description Score/10 points Excellent 10 Good 9 Above Average 8 Average 7 Below average 6 Poor 5 Very Poor 4 Total   Rating Scale/Scoring in 3-minute Step

12. Test No. 2: Sit Up

13. Test No. 2: Sit Up

14. SIT UP TEST SCORING (MEN) Age  18-25 26-35 36-45 46-55 56-65 65+ Excellent >49 >45 >41 >35 >31 >28 Good 44-49 40-45 35-41 29-35 25-31 22-28 Above average 39-43 35-39 30-34 25-28 21-24 19-21 Average 35-38 31-34 27-29 22-24 17-20 15-18 Below Average 31-34 29-30 23-26 18-21 13-16 11-14 Poor 25-30 22-28 17-22 13-17 9-12 7-10 Very Poor <25 <22 <17 <13 <9 <7

15. SIT UP TEST SCORING (MEN) Age  18-25 26-35 36-45 46-55 56-65 65+ Excellent >49 >45 >41 >35 >31 >28 Good 44-49 40-45 35-41 29-35 25-31 22-28 Above average 39-43 35-39 30-34 25-28 21-24 19-21 Average 35-38 31-34 27-29 22-24 17-20 15-18 Below Average 31-34 29-30 23-26 18-21 13-16 11-14 Poor 25-30 22-28 17-22 13-17 9-12 7-10 Very Poor <25 <22 <17 <13 <9 <7

16. SIT UP TEST SCORING (WOMEN) Age 18-25 26-35 36-45 46-55 56-65 65+ Excellent >43 >39 >33 >27 >24 >23 Good 37-43 33-39 27-33 22-27 18-24 17-23 Above average 33-36 29-32 23-26 18-21 13-17 14-16 Average 29-32 25-28 19-22 14-17 10-12 11-13 Below Average 25-28 21-24 15-18 10-13 7-9 5-10 Poor 18-24 13-20 7-14 5-9 3-6 2-4 Very Poor <18 <13 <7 <5 <3 <2 Description Score/10 points Excellent 10 Good 9 Above Average 8 Average 7 Below Average 6 Poor 5 Very Poor 4 Total   Rating Scale/Scoring in Sit Up Test

17. Test No. 3: Push Up

18. PUSH UP TEST SCORING (MEN) Age 17-19 20-29 30-39 40-49 50-59 60-65 Excellent > 56 > 47 > 41 > 34 > 31 > 30 Good 47-56 39-47 34-41 28-34 25-31 24-30 Above average 35-46 30-39 25-33 21-28 18-24 17-23 Average 19-34 17-29 13-24 11-20 9-17 6-16 Below average 11-18 10-16 8-12 6-10 5-8 3-5 Poor 4-10 4-9 2-7 1-5 1-4 1-2 Very Poor < 4 < 4 < 2

19. PUSH UP TEST SCORING (WOMEN) Age 17-19 20-29 30-39 40-49 50-59 60-65 Excellent > 35 > 36 > 37 > 31 > 25 > 23 Good 27-35 30-36 30-37 25-31 21-25 19-23 Above Average 21-27 23-2 22-30 18-24 15-20 13-18 Average 11-20 12-22 10-21 8-17 7-14 5-12 Below average 6-10 7-11 5-9 4-7 3-6 2-4 Poor 2-5 2-6 1-4 1-3 1-2 1 Very Poor 0-1 0-1 Description Score/10 points Excellent 10 Good 9 Above Average 8 Average 7 Below Average 6 Poor 5 Very Poor 4 Total   Rating Scale/Scoring in Push Up Test

20. Test No. 4: Sit and Reach

21. SIT AND REACH FLEXIBILITY TEST SCORING Men and Women Inches Excellent 30-35 inches & above Very good 25-29 inches Average 20-24 inches Poor 19 inches & below Description Score/10 points Excellent 10 Very Good 8 Average 6 Poor 4 Total   Rating Scale/Scoring in Sit and Reach Flexibility Test

22. Test No. 9: Standing Long Jump Test also called the Broad Jump, is a common and easy to administer test of explosive leg power. The athlete stands behind a line marked on the ground with feet slightly apart. A two foot take-off and landing is used, with swinging of the arms and bending of the knees to provide forward drive. The subject attempts to jump as far as possible, landing on both feet without falling backwards. Three attempts are allowed Scoring: The measurement is taken from take-off line to the nearest point of contact on the landing (back of the heels). Record the longest distance jumped, the best of three attempts. The table below gives a rating scale for the standing long jump test for adults, based on personal experiences.

23. STANDING LONG JUMP TEST Males  Females rating (cm) (feet) (cm) (feet) excellent > 250 > 8' 2.5" > 200 > 6' 6.5' very good 241-250 7' 11" — 8' 2.5" 191-200 6' 3" — 6' 6.5' above average 231-240 7' 7" — 7' 10.5" 181-190 5' 11.5" — 6' 2.5" average 221-230 7' 3" — 7' 6.5" 171-180 5' 7.5" — 5' 11" below average 211-220 6' 11" — 7' 2.5" 161-170 5' 3.5" — 5' 7" poor 191-210 6' 3" — 6' 10.5" 141-160 4' 7.5" — 5' 2.5" very poor < 191 6' 3" < 141 < 4' 7.5" Rating Scale/Scoring in Standing Long Jump Test Description Score/10 points Excellent 10 Very Good 9 Above Average 8 Average 7 Below Average 6 Poor 5 Very Poor 4 Total  

24. Test No. 10: Body Mass Index Computation BMI stands for Body Mass Index. It is a measure of body composition. BMI is calculated by taking a person's weight and dividing by their height squared. For instance, if your height is 1.82 meters, the divisor of the calculation will be (1.82 * 1.82) = 3.3124. If your weight is 70.5 kilograms, then your BMI is 21.3 (70.5 / 3.3124) BMI is calculated from  body mass  (M) and  height   (H). BMI = M / (H x H), where M = body mass in kilograms and H = height in meters. The higher the score usually indicating higher levels of body fat. Scoring:  Use the table below to determine your BMI rating. The table shows the World Health Organization BMI classification system. The rating scale is the same for males and females. Use the chart below to find out how you rate. Write in the in the rating scale your classification after computing your BMI.

25. BODY MASS INDEX COMPUTATION classification BMI (kg/m2) sub-classification BMI (kg/m2) Underweight < 18.50 Severe thinness < 16.00 Moderate thinness 16.00 - 16.99 Mild thinness 17.00 - 18.49 Normal range 18.5 - 24.99 normal 18.5 - 24.99 Overweight ≥ 25.00 pre-obese 25.00 - 29.99 Obese (≥ 30.00) obese class I 30.00 - 34.99 obese class II 35.00 - 39.99 obese class II ≥ 40.00 CLASSIFICATION Sub-classification BMI (kg/m2) Underweight:     Normal Range:     Overweight:     

26. Closing Prayer: The Memorare Remember, O most gracious Virgin Mary, that never was it known that anyone who fled to your protection, implored your help, or sought your intercession was left unaided. Inspired by this confidence, I fly unto you, O Virgin of virgins, my mother; to you I come, before you I stand, sinful and sorrowful. O Mother of the Word Incarnate, despise not my petitions, but in your mercy hear and answer me. Amen.

27. Thank you Ma’am Arriene! 