PE 7 | Lesson 2: PHYSICAL FITNESS TEST AND ASSESSMENT

The birth of the DepED Physical Fitness Test Manual came about after the review and revision workshop of the existing physical fitness tests introduced by Dr. Aparicio H. Mequi, former Chair, Philippine Sports Commission (PSC) and Director, Bureau of Physical Education and School Sports (BPESS). The workshop was inspired by the desire of the Task Force on School Sports (TFSS) to bring in the new trends and latest
researches in the field of physical fitness while we respond to the issues on test qualities and administration.

Test administration shall be treated as an essential component of the Physical Education and School Sports program. Both elementary ( Grades 4,5 and 6) and secondary pupils/students must to undergo the test during the beginning and ending of
the school year. Using a score card, each pupil/student shall be responsible to record and keep the result of his/her own
performance or the school may include these score cards in the school’s MIS.

The physical fitness test is a set of measures designed to determine one’s level of physical fitness. It has two components namely: Health-Related and Skill-Related Fitness. Each component comprises several tests and specific testing protocols. There are one thousand and one tests used worldwide but the choice of tests considered time efficiency in the administration, availability of equipment, simplicity of the procedures, and practicality of the tests.

1. Physical Fitness Test and Assessment

2. Goals To determine the level of fitness 02 01 03 04 05 Identify strengths and areas for improvement Identify bases for physical activities Gather and analyze data for norms and standard setting. Choose sport activities you would like to participate in

3. Health-related Fitness

4. Body Composition body’s relative amount to fat-free mass. 1

5. Body Mass Index (BMI)   BODY COMPOSITION Classification Below 18.5 Underweight 18.5 – 24.9 Normal 25.0 – 29.9 Overweight 30 and above Obese

6. Weight Material Bathroom scale Procedure For the test taker Wear light clothing On bare feet, stand erect and still with weight evenly distributed at the center of the scale. For the partner Be sure to adjust the scale to zero point. Record reading in kilogram(kg ) Scoring Record the body mass in the nearest 0.5 kg BODY COMPOSITION

7. Height Material Tape measure laid flat to a concrete wall. The zero point starts at the bottom of the floor. L-square Procedure For the test taker Stand erect on bare feet with heels, buttocks and shoulders pressed against the tape measure on the wall For the partner Place the L-square against the wall with the base at the top of the head of the person being tested Record the reading in meter (m) Scoring Record the standing height in the nearest 0.1 cm (1m=100cm) BODY COMPOSITION

8. Waist Circumference Material Tape measure Procedure For the test taker Wear light clothing Stand erect and wrap the tape measure around our wrist For the partner Record the reading in centimeter (cm) Scoring BODY COMPOSITION Risk Men Women cm inches cm Inches Very high > 120 > 47 > 110 > 43.5 High 100 – 120 39.5 - 47 90 – 109 35.5 – 43 Normal 102 40 88 34.6 Low 80 – 99 31.5 - 39 70 – 89 28.5 – 35 Very Low < 80 < 31.5 < 70 < 28.5

9. Flexibility Ability of the joints to move through a full range of motion. 2

10. Zipper Test Material Ruler Procedure For the test taker Stand erect To test the right shoulder, raise your right arm, bend your elbow, and reach down across your back as far as possible. At the same time, extend your left arm down behind your back, bend your elbow up across your back, and try to cross your fingers over those of your right hand. FLEXIBILITY

11. Reach with your right hand over your right shoulder down your back as if to pull a zipper or scratch between your shoulder blades To test the left shoulder, repeat the 1 st and 4 th above with your left hand over your left shoulder For the tester Observe whether the finger touch or overlap each other. Measure the distance in which your fingers overlap Record score in centimeter (cm) FLEXIBILITY Zipper Test

12. Scoring Record zipper test to the nearest 0.1 cm FLEXIBILITY Zipper Test Standard Did not touch fingertips 1 Just touched fingertips 2 Fingers overlapped by 1-2 cm 3 Fingers overlapped by 3-4 cm 4 Fingers overlapped by 5-7 cm 5 Fingers overlapped by 8 cm or more

13. Sit and reach Material Tape measure Procedure For the test taker Sit on the floor with back flat on the wall and feet approximately 12 inches apart. Without bending you back, knees and elbows, place one hand on top of the other and position the hands on the floor. After the tester has positioned the zero point of the tape measure, start the test by reaching the farthest possible without bending your knees FLEXIBILITY

14. Sit and reach For the partner As the student assumes the 3 rd procedure, position the zero point of the tape measure at the tip of the finger farthest from the body. See to it that the knees are not bent as the student reaches the farthest that he/she could. Measure the distance of the farthest reach. Record the score in centimeter (cm) Scoring Record sit and reach in the nearest 0.1 cm FLEXIBILITY

15. Cardiovascular Endurance Ability of the heart, lungs and blood vessels to deliver oxygen to working muscle and tissues, as well as the ability of those muscles and tissues to utilize that oxygen. 3

16. Step Test (3 minutes) Material Step board (12inches) Stopwatch Procedure For the test taker Position in front of the step. At the go signal, step up and down the step board for 3 minutes at the rate of 24 steps per minute. One step consists of 4 beats, that is, “up with the left foot, down with the left foot, up with the right foot, down with the right foot”. Afterward stand and relax. Do not talk. Locate your pulse. Count the pulse rate for 10 seconds. Scoring Record the 60-second heart rate after the activity. CARDIOVASCULAR ENDURANCE

17. Strength Muscle’s ability to generate force against physical objects. 4

18. 90-Degree Push-ups Material Exercise mat or any clean mat Procedure For the test taker Get on the mat face down in standard push-up position: palms on the mat under shoulders; fingers pointing forward; and legs straight, parallel, and slightly apart, with your toes supporting your feet. FOR BOYS: Straighten your 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) STRENGTH

19. 90-Degree Push-ups Procedure For the test taker FOR GIRLS: With your knees in contact with the floor, straighten your arms, keeping your back straight. The lower your arms until there is a 90-degree angle at the elbows (upper arms are parallel to the floor) Perform as many repetitions as possible, maintaining a cadence of 20 push-up per minute (2 seconds going down and 1 second going up) STRENGTH

20. 90-Degree Push-ups Procedure For the tester As the student assumes the position of push-up, start counting as he/she lowers his/her body on the ground until he/she reaches a 90-degree angle at the elbow. Make sure that the student performs push-ups correctly. The test is terminated when the students can no longer perform the push-ups in the correct form (three corrections are allowed), feels pain, voluntarily stops, or cadence is broken. Scoring Record the number of push-ups made. STRENGTH

21. Curl-ups Material Exercise mat or any clean mat Procedure For the tester Assume a lying position with your feet flat on the floor and knees bent at about 90-degree angle, hands palm down at the sides with fingertips touching the first tape line. Complete a slow, controlled curl-up, sliding fingertips along the floor until they touch the second tapeline. The curl-up should be performed at a rate of one every 3 seconds or 20 curl-ups per minute (2 seconds going up and 1 second going down. There should be no rest at the bottom position. Perform as many curl-ups as possible without stopping. STRENGTH

22. Procedure For the tester Ensure that the student performs the curl-ups in the correct form. One curl-up is counted each time the student’s shoulder blade touches the floor. The test is terminated when the student can no longer perform curl-ups in the correct form (three corrections are allowed), feels pain, voluntarily stops, or cadence is broken Scoring Record the number of curl-ups made. Curl-ups STRENGTH

23. Skill-related Fitness

24. Speed Ability to perform a movement in a short period of time. 1

25. 40-meter sprint Material Stopwatch Procedure For the test taker Stand behind the take-off line, the tip of your toes should not go beyond the line. At the go signal, run to the finish line as fast as you can. For the tester Set the running area with the measurement of 40meters Set the stopwatch to zero At the go signal, start the watch and stop it as the student crosses the finish line. Record the score to the nearest 0:00:01 sec Scoring Record the time in the nearest minutes and seconds SPEED

26. Power Ability to produce maximum force in the shortest time. 2

27. Basketball Pass Material Basketball (size 7) Meter stick Procedure For the test taker Sit on the floor with the head and back resting against the wall and legs stretched in front of the body. By using chest pass, push the ball with two hands as far as possible. Make sure that your head, shoulders, and buttocks remain rested against the wall POWER

28. Basketball Pass For the tester See that the position of the student is in the right form. Set the point zero of the measurement at the edge of the wall. After the throw, spot the mark where the base of the ball has first make contact on the floor on the first bounce closest to the take-off line. Record the score in the nearest 0.5 meter (m) Scoring Record the distance in the nearest 0.5m POWER

29. Standing Long Jump Material Tape measure accurate to 0,1cm at least 3 long and placed firmly on the floor Meter stick Procedure For the test taker Stay behind the take-off line with the tip of your shoes not going beyond the line. As you prepare to jump, bend your knees and swing your arms backward and jump as far as you can. POWER

30. Standing Long Jump For the tester Lay the tape measure (in cm) on the floor. Set a take-off line at the point zero (0) of the tape measure. After the jump, spot the mark where the back of the heels of the student landed closest to the take-off line Record the score in the nearest 0.1 centimeter (cm) Scoring Record the distance in the nearest 0.1cm POWER

31. Agility Ability to change the direction quickly. 3

32. Hexagon Agility Test Material Tape measure Stopwatch Chalk or tape marking the ground Procedure For the test taker Facing the front line, stand with both feet together in the middle of the hexagon. At the go signal, jump forward across the line, then back over the same line into the middle of the hexagon. Continue this pattern for three full revolutions. Perform the test both clockwise and counterclockwise. AGILITY

33. Standing Long Jump For the tester Mark a hexagon on the floor. The length of each side should be 24inches (60.5cm), and each angle must be 120 degrees. Record the time taken to complete three full revolutions. Record also the best score from the two trials. If the student jumps the wrong line or land on a line, the test must be restarted. Scoring Record the time in the nearest minutes and seconds. POWER

34. Reaction Time Time elapsed between stimulation and the beginning of reaction to the stimulus. 4

35. Stick Drop Test Material Ruler or stick 24 inches long Table and chair Procedure For the test taker Sit on a chair next to a table, so that only your elbow and lower arm rest on the table comfortably. The heel of your hand must rest on the table, so that only your fingers and thumb extend beyond the edge of the table. As the tester drops the stick, catch it with your thumb and index finger as fast as possible without lifting your elbow from the desk. It is important that you react only to the dropping of the stick. Your score is the number of inches read on the ruler/stick just above the thumb and index finger after you catch the stick REACTION TIME

36. Stick Drop Test For the tester Hold the ruler/stick above the student’s fingers. No part of the hand of the student must touch the ruler/stick. Without warning, drop the stick and let the student catch it with his thumb and index finger. Do this three times. Be careful not to drop the stick at predictable time intervals, so that the student cannot guess when it will drop. Scoring Record the average of your three scores. For example, if your scores are 21, 18, and 19, your average score is 19. REACTION TIME

37. Coordination The ability to use the senses with the body parts to perform motor tasks smoothly and accurately. 5

38. Paper Throw and Catch Material Crumpled paper Procedure For the test taker Stand comfortable in an area with no obstruction. Throw a crumpled paper into the air with your right hand. Catch it with your left hand. Do this six times. Repeat the tasks. This time, throw the crumpled paper upward with your left hand and catch it with your right hand. Do this six times. COORDINATION

39. Paper Throw and Catch For the tester See to it that the student throws and catches the crumpled paper six times alternately with his/her right and left hands. Count how many times the students does the task correctly Scoring Record the number of times the student throws and catches the crumpled paper correctly. COORDINATION

40. Balance Ability to maintain stability while in a stationary or moving position. 6

41. Stork Balance Stand Test Material Flat, nonslip surface Stopwatch Procedure For the test taker Remove your shoes and place your hands on your hips. Position the non-supporting foot against the inside knee of the supporting leg. Raise the heel to balance on the ball of your foot. BALANCE

42. Stork Balance Stand Test For the tester Give the student 1 minute to practice the balance. Start the stopwatch as heel is raised from the floor. Stop the stopwatch if any of the following occurs: The hand/s come off the hips The non-supporting foot loses contact with the knee The heel of the supporting foot touches the floor. Scoring Record the time in the nearest seconds. BALANCE

43. Physical Fitness Test and Assessment Prepared by: ANGELA MAE C. ALBA Instructor