PHYSICAL FITNESS
ASSESSMENT
PHYSICAL FITNESS TEST
• is a standardized test prepared by the former
Bureau of Physical Education and School Sports (BPESS) . It gives
you information about the status of your overall physical
fitness
TYPES OF PHYSICAL FITNESS TEST
PRE-TEST
• This test is done at the beginning of the school year which includes fitness test to
determine your fitness status.
POST TEST
This test is done during the last month of the school year.
• The results of both test serves as the basis for providing continuous activities or trainings
in order to maintain one’s fitness.
IMPORTANCE OF PHYSICAL FITNESS
• Competence in movement and motor skills in any various physical
activity performance.
• Habitual physical activity participation to achieve and maintain
good health.
• Understanding various movement concept, principle and tactics as
they apply to the learning physical activity.
• Valuing physical activities for enjoyment, as part of socialization.
• Minimize stress response.
• Delay aging process.
IMPORTANCE OF PHYSICAL FITNESS
• Improve posture movement and appearance by strengthening muscles that
support the body.
• Improve organic function.
• Prevent heart ailment.
• Improve assessment through fitness tests that support fitness and health goals.
• Achieve and maintain a health-enhancing level of physical fitness.
• Participate regularly in lifelong physical activity.
1. BMI (Body Mass Index) – this is used to determine the
body’s mass composition. If your weight is appropriate to your
height according to the BMI, then you are fit.
Classification of BMI BMI
Equipment: Weighing scale, tape measure or meter stick, and
calculator.
Underweight <19
Procedure:
a. Measure one’s weight and height.
b. Calculate the BMI. Use the formula below. Normal 19-25
c. Classify the result.
Note: The weight must be in kilograms (kg), and the height
should be in meters (m). Overweight 25-30
Formula: Weight in kg
Height in m2
Obese >30
Example: = 70 kg
(1.85 m)2
= 70 kg
(3.4225 m) 2
= 20.45 (normal)
2. Sit and Reach – this exercise is a flexibility assessment
for the lower back and hamstring.
Equipment: Tape measure and mat
Procedure:
• Sit on the floor or on a mat and spread your legs. Make sure
that the tape measure is between your legs and arms. The
zero point on the tape measure starts at the midpoint of the
knees.
• Slowly bend your upper body. Keep your knees straight and
pointing toward the tape. Stretch your arms toward the toes.
• Measure the distance from the zero point to the point where
your middle finger touches. Then ask your partner to record
the longest distance made as indicated by the tape measure.
Make three attempts.
3. 3minute step test – this is to measure a. as the taker assumes the position in front of the
cardiovascular endurance step, signal “ready” and “go” with the stopwatch
Equipment: step with a height of 12 in., starting for the 3-minute step test.
stopwatch b. after the test, let the taker count his or her pulse
Procedure: for 10 sec and multiply it by 6.
a. position in front of the step and “go” signal
step up and down for 3 min at a rate of 24 steps SCORING:
per minute. record the 60-second heart rate
b. one step consists of 4 beats-up with left foot,
up with the right foot, down with the left foot,
down with the right foot.
c. immediately, after the exercise, don’t talk. Just
stand and relax.
d. locate your pulse and first beat is zero.
e. count the pulse for 10 sec then multiply it by 6.
PARTNER:
4.90 degree push up– this is to measure upper back straight. Lower the arms until there is a 90-
extremities degree angle at the elbows (upper arms parallel to
the floor)
Equipment: any exercise mat or any clean mat
Procedure: Perform as many repetitions as possible with a
In standard push-up position, lie face down on the cadence of 20 push-ups per minute (2 sec going
mat, palms on the mat under the shoulders, down and 1 sec going up)
fingers pointing forward and legs straight, parallel
and slightly apart, with the toes supporting the PARTNER: as the taker assumes the push-up
feet. position, start counting as the body is lowered to
the ground until it reaches a 90-degree angle at
A. for boys: the elbow.
straighten the arms, keeping the back and knees Maintain that the push-up is done in the correct
straight. Lower the arms until there is a 90-degree form. When the taker no loner perform the push-
angle at the elbows (upper arms parallel to the ups in the correct form (taker is in pain,
floor) voluntarily stops or when cadence is broken), the
B. for girls: test is terminated.
touching the mat, straighten the arms with the
Scoring: record the number of push ups done in the CORRECT FORM
5. One-minute Curl-up Test – this is used to measure the strength and firmness of the abdominal
muscle.
Equipment: Mat and timer
Procedure:
a. Lie face up on the mat or floor. Bend your knees. Keep your knees and feet together.
b. Cross your arms on your chest.
c. Slowly sit up util your elbows touch your thighs.
d. Return slowly to starting position.
e. Repeat steps d and e. Count the number of repetitions for one minute, and record it.
f. Use the table here for the ratings.
6. Standing Long Jump Test – this is to test your leg power.
Equipment: Meterstick or tape measure, piece of chalk or marking pen
Procedure:
a. draw a line.
b. Stand upright behind the line.
c. Bend your knees. Swing back your arms.
d. Jump forward.
e. Make sure that both your feet land on the floor at the same time together.
f. Make three attempts and record the longest distance covered. Use the tip of the heels of one position on
the floor using the chalk.
g. Refer to the table for the ratings.
Boys Girl
Rating (cm) (cm)
Excellent >250 >200
Very good 241-250 191-200
Above average 231-240 181-190
Average 221-230 171-180
Below average 211-220 161-170
Poor 191-210 141-160
Very poor <191 <141
Procedure:
7. 20-m Shuttle Run- this is • The marker cones should be 10m apart. Place two wooden
used to measure the speed and blocks on one side and near the cones.
agility of an athletic in many • Stand behind the line or the marker. When the whistle blows,
sports. run. The time counting starts.
Equipment: Wooden blocks, • Pick up a block. Bring and place it to the opposite side.
cones, measuring tape,
stopwatch, whistle Note: You are not allowed to throw the block.
• Return to get the other block and place it on the same side.
• After putting down the two blocks properly, stop the timer.
Record the time. Do this as fast as possible. Make three
attempts.
8. Stork Balance Test – this is used to measure the ability to balance
on the ball of the foot.
Equipment: Nonslip surface, stopwatch
Procedure:
a. Remove your shoes. Place your hands on your hips or in front of
your chest as shown in the picture.
b. Raise one foot. Put it on the side of your knee. Find your balance.
c. If you are ready, slowly raise your heel.
d. Start the timer.
Note: Your partner will hold the stopwatch for you.
e. Stop the timer g. Rate the best
when any of the f. Record your time. Use the
following time. table for the
happens: ratings.
Your hands are The other foot The raised foot
Your heel
removed from moves in any wiggles and
touches the floor.
the hips. direction. loses contact.
Rating Score (seconds)
Excellent >50
Good 40-50
Average 25-39
Fair 10-24
Poor <10
PERFORMANCE TARGET FOR BOYS
STRENGTH FLEXIBILITY ENDURANCE
AGE PARTIAL 90 DEGREE SIT & REACH 3-MINUTE STEP
CURL-UPS PUSH-UPS TEST
16 42 22
56 105
17 45 23
64 102
18 47 24
69 99
19 49 25
20 51 26 70 98
21 55 27 72 96
72 95
PERFORMANCE TARGET FOR GIRLS
STRENGTH FLEXIBILITY ENDURANCE
AGE PARTIAL 90 DEGREE SIT & REACH 3-MINUTE STEP
CURL-UPS PUSH-UPS TEST
16 24 13
63 101
17 25 14
68 100
18 26 14
72 98
19 27 15
20 30 15 74 96
21 30 16 75 95
75 93
Activity: Do the following physical fitness assessments with your partner. Write your score in
the score card.
Score Card
Name:___________________________________ Date:_________
Sex:_____ Age:_____ Weight:______ kg Height:______ m
BMI Computation: ___________
Type of Physical Fitness Assessment Score Rating Remarks/Comments
(Passed/Need for Improvement)
Flexibility (sit and reach)
Strength and muscular endurance
(curl-ups)
Power (standing long jump)
Balance (stork balance test)
Agility (shuttle run)
3-minute Step Test Bpm before: Bpm after:
Push up
Look at your scores in your score card. Identify your strengths and weaknesses. Use these weaknesses to improve your physical fitness level in the particular component.
What should you do to improve? You make a training fitness program.
