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    Pathfit 1 Module 2.3

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    James Detalla
    This document describes a physical fitness test that assesses 6 components of physical fitness: abdominal strength/endurance, arm strength/endurance, leg power/strength, trunk flexibility, balance, and agility. It provides the purpose, equipment, procedures, and scoring for each of the following tests: modified side leg extension, sit and reach, bent-knee curl-ups, push-ups, standing long jump, and T-test. The test is intended to evaluate students' overall physical fitness and guide physical education activities.

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    Pathfit 1 Module 2.3

    Uploaded by

    James Detalla
    54 views10 pages
    This document describes a physical fitness test that assesses 6 components of physical fitness: abdominal strength/endurance, arm strength/endurance, leg power/strength, trunk flexibility, balance, and agility. It provides the purpose, equipment, procedures, and scoring for each of the following tests: modified side leg extension, sit and reach, bent-knee curl-ups, push-ups, standing long jump, and T-test. The test is intended to evaluate students' overall physical fitness and guide physical education activities.

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    This document describes a physical fitness test that assesses 6 components of physical fitness: abdominal strength/endurance, arm strength/endurance, leg power/strength, trunk flexibility, balance, and agility. It provides the purpose, equipment, procedures, and scoring for each of the following tests: modified side leg extension, sit and reach, bent-knee curl-ups, push-ups, standing long jump, and T-test. The test is intended to evaluate students' overall physical fitness and guide physical education activities.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    54 views10 pages

    Pathfit 1 Module 2.3

    Uploaded by

    James Detalla
    This document describes a physical fitness test that assesses 6 components of physical fitness: abdominal strength/endurance, arm strength/endurance, leg power/strength, trunk flexibility, balance, and agility. It provides the purpose, equipment, procedures, and scoring for each of the following tests: modified side leg extension, sit and reach, bent-knee curl-ups, push-ups, standing long jump, and T-test. The test is intended to evaluate students' overall physical fitness and guide physical education activities.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 10

    PHYSICAL FITNESS TEST

    According to the American Association of Health, Physical Education, Recreation and


    Dance (AAHPERD), Physical Fitness is defined as “a physical state of well-being that
    allows people to perform daily task or activities with vigor, reduce the risk of health
    problems related to lack of exercise, and establish a fitness base for participation in a
    variety of physical activities.”
    This Association developed a battery of physical fitness tests, which was adopted for Filipino
    students by the Bureau of Physical Education and School Sports (BSPESS) of the Department of
    Education, Culture and Sports (DECS). One of the objectives of Physical Education in the school
    system from grade one to college is to improve the physical fitness level of the student. Physical
    Fitness Testing is a necessary activity because it will give us information on the status of overall
    physical fitness. The Physical Fitness test will serve as a guide in determining what PE activities the
    student will need to improve any physical fitness component or their physical fitness component in
    general. The Physical Fitness Test should be administered at least twice a year, the pre-test at the
    beginning of the school year and the post-test at the last month before the end of the term (semester).
    TEST ITEMS PHYSICAL FITNESS COMPONENTS BEING TESTED

    Standing Long Jump Leg strength and power


    Bent-knee curl-ups Abdominal strength and endurance
    Regular push-ups (Males) Arm strength and endurance
    Knee push-ups (Females) Arm strength and endurance
    T-test Agility
    Sit and Reach Trunk flexibility
    Modified Side Leg Extension Balance
    FITNESS TESTS

    1. Modified Side Leg Extension


    Purpose: To assess the ability to balance with one foot.
    Equipment: flat, non-slip surface, stopwatch, paper and pencil.
    Procedure:
    a. Stand on the mat with one foot.
    b. Extend your free leg to the side as far as possible and slightly bend the other leg.
    Scoring: the total time in seconds is recorded. The score is the best of three attempts.
    2. Sit and Reach – a test of flexibility for the lower extremities particularly the hamstring.
    Purpose – reach as far as possible without bending the hamstring
    Equipment: Tape Measure/Meter Stick, Wooden Box
    Procedure:
    For you:
    a. Sit on the floor with back flat on the wall with feet approximately 12 inches apart.
    b. Without bending your back, knees, and elbows, place one hand on top of the other and
    position the hands on the floor.
    c. After the tester has positioned the zero point of the tape measure, start the test by slowly
    reaching the farthest point possible without bending the knees.
    For your partner:
    a. As the student assumes position (b) procedure, position the zero point of the tape measure
    at the tip of the finger farthest from the body.
    b. See to it that the knees are not bent as the test taker reaches the farthest that he/she
    could.
    c. Measure the farthest distance reached.
    d. record the score in centimeter.
    Scoring - record sit and reach to the nearest 0.1 centimeter.
    3. Curl-ups
    Purpose – to measure the strength of abdominal muscles
    Equipment: Exercise mats or any clean mats
    Procedure:
    For you:
    a. Lie on your back with the knees flexed and the feet 12 inches from the buttocks. b. Feet
    cannot be held or rested against an object. The arms are extended and are resting on the
    thighs
    c. Complete a slow, controlled curl-up, sliding fingertips along the floor until they touch the
    second tapeline.
    d. 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).
    e. There should be no rest at the bottom position, and perform as many curl-ups as possible
    without stopping.
    For the tester
    a. One curl-up is counted each time the student’s shoulder blade touches the floor. b. Make
    sure that the student performs the curl-ups in the correct form. c. The test is terminated when
    the subject can no longer perform the curl-ups in the
    correct form (three corrections are allowed), is in pain, voluntarily stops or when cadence is
    broken.
    Scoring – record the number of curl-ups made.
    4. Push-up
    Purpose – to measure strength of upper extremities
    Equipment: Exercise mats or any clean mats
    Procedure:
    For you:
    a. Lie down on the mat; face down in standard push-up position: palms on the mat under the
    shoulders, fingers pointing forward, and legs straight, parallel, and slightly apart, with the
    toes supporting the feet.
    b. 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).
    FOR GIRLS: With knees in contact with the floor, straighten the arms, keeping the back
    straight, then lower the arms until there is a 90-degree angle at the elbows (upper arms are
    parallel to the floor).
    c. 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 the tester:
    a. As the student assumes the position of push-up, start counting as the student lowers his body on
    the ground until he reaches 90-degree angle at the elbow.
    b. Make sure that the student performs the push-ups in the correct form.
    c. The test is terminated when the subject can no longer perform the push-ups in the correct form
    (three corrections are allowed), is in pain, voluntarily stops, or when cadence is broken.
    Scoring – record the number of push-ups made.
    5. Standing Long Jump
    Purpose: to measure the explosive power of the legs
    Equipment: Tape measure, chalk
    Procedure:
    The student stands behind a line marked on the ground with feet slightly apart. 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 the 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. 6. T-Test
    Purpose: to test running agility and includes forward, lateral, and backwards. Equipment: flat non-
    slip surface, marking cones, stopwatch, measuring tape. Procedure:
    a. The subject starts at cone A. On the command of the timer, the subject sprints to cone B and
    touches the base of the cone with their right hand.
    b. They then turn left and shuffle sideways to Cone C and also touches its base, this time with the
    left hand.
    c. Then shuffling sideways to the right to cone D and touching the base with the right hand.
    d. Then they shuffle back to cone B touching with the Left hand and run back to cone A.
    Scoring: the total time in seconds is recorded. (The stopwatch is stopped as the subject pass cone
    A).

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