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Copy of PFT-Strength

This document provides instructions for administering two physical fitness tests: the push-up test and the basic plank test. The push-up test measures upper body strength while the basic plank test measures core strength and stability. Detailed instructions are provided for both students and test administrators on proper form and scoring. Students are scored based on the number of correct push-ups completed or the length of time they can hold the basic plank position. Standards and performance levels are designated as excellent, very good, good, fair or needs improvement based on the scores.

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Chenee Bulawan Pontillo
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65 views

Copy of PFT-Strength

This document provides instructions for administering two physical fitness tests: the push-up test and the basic plank test. The push-up test measures upper body strength while the basic plank test measures core strength and stability. Detailed instructions are provided for both students and test administrators on proper form and scoring. Students are scored based on the number of correct push-ups completed or the length of time they can hold the basic plank position. Standards and performance levels are designated as excellent, very good, good, fair or needs improvement based on the scores.

Uploaded by

Chenee Bulawan Pontillo
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
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PHYSICAL

FITNESS
TESTS
(Health Related)
02.16-18.2022 RODELIA M. NAVARRO
T-III/TCES
Let’s Do It!
exercise
health
strength
Push Up
Plank
STRENGTH
Ability of the muscle to generate
force against physical objects.
Push-up

-measures strength of
upper extremities
Push-up
• Equipment - exercise mats or any clean mat
For the Tester:
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 feet.
Push-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).
Push-up
• FOR GIRLS: With knees in contact with the floor,
straightens the arms, keeping the back straight, then
lowers the arms until there is a 90-degree angle at the
elbows (upper arms are parallel to the floor).
Push-up
• Perform as many repetitions as possible,
maintaining a cadence of 20 push-ups per minute.
(2 seconds going down and 1 sec going up).
• A maximum of 50 push-ups for boys and 25 push-
ups for girls.
Push-up
For the Partner:
• As the tester assumes the position of push-up, start
counting as the tester lowers his/her body until he/she
reaches 90-degree angle at the elbow.The partner should
stand in front of the tester and his/her eyes should be
close to elbow level to accurately judge the 90 degrees
bend.
Push-up
• Make sure that the performer executes the push-ups in the
correct form.
• The test is terminated when the performer can no longer
execute the push-ups in the correct form, is in pain,
voluntarily stops, or cadence is broken.

Scoring – record the number of push-ups made.


Push-up for Boys (Elem.)
Score Standard Interpretation
5 21 and above Excellent
4 16 - 20 Very Good
3 11 - 15 Good
2 6 - 10 Fair
1 1-5 Needs Improvement
0 Cannot execute Poor
Push-up for Boys (Sec.)
Score Standard Interpretation
5 33 and above Excellent
4 25 - 32 Very Good
3 17 - 24 Good
2 9 - 16 Fair
1 1-8 Needs Improvement
0 Cannot execute Poor
Push-up for Girls (Elem.)
Score Standard Interpretation
5 21 and above Excellent
4 16 - 20 Very Good
3 11 - 15 Good
2 6 - 10 Fair
1 1-5 Needs Improvement
0 Cannot execute Poor
Push-up for Girls (Sec.)
Score Standard Interpretation
5 33 and above Excellent
4 25 - 32 Very Good
3 17 - 24 Good
2 9 - 16 Fair
1 1-8 Needs Improvement
0 Cannot execute Poor
Push-up Video
Basic Plank
-measures strength/stability
of the core muscles
Basic Plank
measures strength/stability of
the core muscles
Basic Plank
Equipment - exercise mats or any clean mat
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.
• Legs are straight with ankles, knees and
thighs touching together.
Basic Plank
• 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.
Basic Plank
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 Plank
• Make sure that the back of the head, neck,
spine and ankles are in a straight line.
• Give two (2) warnings.
Basic Plank
• 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.
Scoring – record the time in the nearest seconds/minute.
Maximum of 90 seconds for Boys and Girls.
Basic Plank
Score Standard Interpretatio
n
5 51 seconds and above Excellent
4 46 - 50 seconds Very Good
3 31 - 45 seconds Good
2 16 - 30 seconds Fair
1 1 - 15 seconds Needs Improvement
5 51 Seconds and above Excellent
Basic Plank Video
LifeHa

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