PHYSICAL FITNESS TEST

SPECIAL PROGRAM IN SPORTS (SPS)

AND PHYSICAL EDUCATION
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Part I: HEALTH RELATED FITNESS
• BODY COMPOSITION • Body Mass Index (BMI)
• Is the body’s relative amount WEIGHT (in kilograms)
of fat to fat-free mass. HEIGHT (in meters)2
Ex.: 30 = 30 = 20.83 (NORMAL)
• Weight – the heaviness or (1.20)2 1.44
lightness of a person CLASSIFICATION
• Height – the distance BELOW 18.5 WASTED
between the feet on the floor 18.5 – 24.9 NORMAL
to the top of the head in 25.0 – 29.9 OVERWEIGHT
standing position 30.0 – 39.9 OBESE
40 and ABOVE EXTREMELY OBESE
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BODY MASS INDEX
• WEIGHT • HEIGHT
Equipment : weighing or bathroom scale calibrated Equipment: Tape measure, L-square and an even and
properly firm floor and flat wall
Procedure: Procedure:
For Performer For the Performer:
a. Wear light clothing before weighing a. Stand erect on bare feet with heels, buttocks and
shoulders pressed against the wall where the tape
b. On bare feet, stand erect and still with weight measure is attached
evenly distributed on the center of the scale.
For Partner
For Partner:
a. Place the L-square against the wall with the base at
a. Before the start of weighing, adjust the scale to zero the top of the head of the person being tested.
point.
b. Measure the height from the base of the L-square
b. Stand in front of the performer to get the weight
c. Record the score in meters
c. Record the score in kilograms
Scoring – record standing height to the nearest 0.1cm
Scoring – record the body mass to the nearest 0.5 kgs.
BODY MASS INDEX

WEIGHT HEIGHT
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FLEXIBILITY
Is the ability of the joints and muscles to move through its full of motion

• ZIPPER TEST
Purpose – to test the flexibility of the shoulder girdle flexibility
Equipment – Ruler
Procedure
For the Performer:
a. Stand erect
b. Raise your right arm, bend your elbow, and reach down across your back as far as
possible, to test the right shoulder; extend your left arm and behind your back,
bend your elbow up across your back and try to reach/cross your fingers over
those of your right hand as if to pull a zipper or scratch between the shoulder
blades.
c. To test the left shoulder, repeat procedures a and b with the left hand over the left
shoulder.
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Procedure SCORE STANDARD

For the Partner: 0 Did not touch the fingertips
a. Observe whether the fingers 1 Just touched the fingertips
touched or overlapped each 2 Fingers overlapped by 1-
other, measure the gap between 2cm
the middle fingers following the
position of both hands. 3 Fingers overlapped by 3-
4cm
b. Record the distance in centimeter. 4 Fingers overlapped by 5-
Scoring – record zipper test to the 7cm
nearest 0.1cm (for progress 5 Fingers overlapped by 8cm
monitoring) and more
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SIT AND REACH
Purpose – to test the flexibility of the lower extremities (particularly the trunk
Equipment – Tape measure or meter stick, Cardboard or paper
Procedure
For the Performer:
a. Sit on the floor with back, head and shoulders flat on wall. Feet should be 12 inches
apart and must be parallel with each other/perpendicular to the ground.
b. Interlock thumbs and position the tip of the fingers on the floor without bending the
elbows.
c. After the partner has positioned the zero point of the tape measure (at the tip of the
middle finger), the pupil/student starts the test by sliding the hands slowly forward
without jerking, trying to reach the farthest point possible without bending the knees.
d. Bouncing or jerking movement is not allowed.
e. Do it twice.
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SIT AND REACH
Procedure
For the Partner:
a. As the performer assumes the (b) procedure, position the zero point
of the tape measure at the tip of the middle fingers of the performer.
b. See to it that the knees are not bent as the performer slides the
farthest distance the he could.
c. Record the farthest reached in centimeters.

Scoring – record the farthest distance between the two trials to the
nearest centimeters.
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CARDIOVASCULAR ENDURANCE
Is the ability of the heart, lungs and blood vessels to deliver oxygen to working
muscles and tissues, as well as the ability of those muscles and tissues to utilize
oxygen. Endurance may also refer to the ability of the muscle to do repeated work
without fatigue
• 3 – Minute Step Test
Purpose – to measure the cardiovascular endurance
Equipment
1. Step
• Height of Step
• Elementary – 8 inches
• Secondary – 12 inches
2. Stopwatch
3. Drum, clapper, clicker, metronome with speaker or any similar device
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• 3 – Minute Step Test
PROCEDURE
For the Performer:
a. Stand at least one foot away from the step or bench with trunk erect, and eyes looking
straight ahead.
b. The first step of the sequence should be alternate. At the signal “GO”, step up and down
the step/bench for 3minutes at a rate of 96 beats per minute. One step consists of 4 beats
– that is, up with the left foot (ct. 1), up with the right foot (ct. 2), down with left foot (ct. 3),
down with the right foot (ct. 4) for the first sequence. Then up with the right foot (ct. 1), up
with the left foot (ct. 2), down with the right foot (ct. 3), down with the left foot (ct. 4) for the
second sequence. Observe proper breathing (inhale with nose and exhale with the
mouth)
c. Immediately after the exercise, stand and relax. Locate your pulse and in five (5) seconds
start to get the heart rate.
d. Don’t talk while taking the pulse beat.
e. Count the pulse beat for ten (10) seconds and multiply it by 6
f. Get the recovery heart rate after one (1) minute at the end of the test
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• 3 – Minute Step Test
PROCEDURE
For the Partner:
a. As the students assumes the position in front of the step, signal, “READY“ and “ GO”,
start the stopwatch for the 3-minute step test.
b. After the test, allow the performer to locate his/her pulse in 5 seconds.
c. Give the signal to count the pulse beat.
d. Let the performer count his/her pulse beat for 10 seconds and multiply it by 6.

Scoring – record the 60-second heart rate after the activity.

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MUSCULAR STRENGTH - Is the ability of the muscle to generate force against physical
objects.
• PUSH UP
Purpose – to measure strength of upper extremities
Equipment – exercise mats or any clean mat
Procedure
For the Performer:
a. Lie down on the mat, face down in standard push-up position: palms on the mat about
shoulder width, fingers pointing forward, and leg straight, parallel, and slightly apart, with toes
supporting the feet.
b. For BOYS: straighten the arms, keeping the back and knees straight, then lower the arms until
there is 90-degree angle at the elbows (upper arms parallel to the body)
For GIRLS: With knees in contact with the floors, crossed-legs, straightens the arms, keeping the
back straight, then lowers the arms until there is 90-degree angle at the elbows (arms parallel to the
floor).
c. Perform as many repetitions as possible, maintaining a cadence of 20 push-ups per minute. (2
seconds going down, 1 second going up).
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• PUSH UP
Procedure
For the Partner:
a. As the performer assumes the position of push-up, start counting as the performer
lowers his/her body until he/she reaches 90-degree angle at the elbow. The partner
should stand in front of the student and his/her eyes should be close to elbow level to
accurately judge the 90-degree bend.
b. Make sure that the performer executes the push-ups in the correct form.
c. 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. (max. for Boys = 50; max. for Girls = 25)
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MUSCULAR STRENGTH
Is the ability of the muscle to generate force against physical objects.

• BASIC PLANK
Purpose – to measure strength/stability of the core muscles
Equipment – exercise mats or any clean mat, stop watch/time piece
Procedure
For the Performer:
a. Assume a push-up position. Rest body on forearms with palms and fingers flat on the floor.
Elbows are aligned with the shoulders.
b. Legs are straight with ankles, knees and thighs touching together.
c. Support weight on forearms and toes; make sure that your back is flat. Head, neck and spine
are in a straight line.
d. Keep abdominals engaged/contracted; do not let stomach drop or allow hips to rise.
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• BASIC PLANK
Procedure
For the Partner:
SCORING MATRIX
a. Ensure the availability of mat/smooth flooring or
anything that can protect the forearms. 0 Cannot Hold

b. Give the signal “Start/Go” and press the time piece. 1 1-15 seconds

c. Make sure that the back of the head, neck, spine and 2 16-30 seconds
ankles are in straight line. 3 31-45 seconds
d. Give two (2) warnings. 4 46-50 seconds
e. Stop the time when the performer can no longer hold 5 51-90 seconds
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 nearest seconds/minutes. (90
seconds maximum)
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Part II: SKILLS – RELATED FITNESS
• SPEED – is the ability to perform a movement in one direction in the shortest period of
time.
• 40 – Meter Sprint For the Partner:
Purpose – to measure running speed a. Set the stopwatch to zero (0)
point.
Equipment – stopwatch, running area with known measurement
(40meters) b. At the signal ”GO” start the
stopwatch and stop it as the
Procedure performer crossed the finish line.
For the Performer: c. Record the time in nearest
a. At the signal “Ready”, stand behind the take-off line, the tips 0:00:01seconds
of the shoes should not go beyond the line and assume a
crouch position.
Scoring – Record the time in nearest
b. At the signal “Get Set”, assume an un-crouch position minutes and seconds.
(buttocks up) with both hands on the starting line.
c. At the signal “Go”, run to the finish line as fast as you can
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POWER - Is the ability of the muscle to transfer energy and release
maximum force at a fast rate
• STANDING LONG JUMP
• Purpose – to measure the explosive strength and power of the leg muscles
• Equipment – tape measure/ meter stick/ any measuring device
• Procedure
For the Performer:
a. Stand behind the take-off line with feet parallel to each other, the tips of the shoes should not
go beyond the line.
b. Bend knees and swing arms backward once, then swing arms forward as you jump landing on
both feet. Try to jump as far as you can.
c. Do not control the momentum of the jump (continuously move forward)
d. Must land on both feet.
e. Perform the test twice in succession.
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• STANDING LONG JUMP
• Procedure
For the Partner:
a. Place zero (0) point of the tape measure
at the take-off line.
b. After the jump, spot the mark where the
back of the heel of either feet of the
performer has landed nearest to the take-
off line.
c. Record the distance of the two trials.

Scoring - Record the best distance in meters

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AGILITY
Is the ability to move in different directions quickly using a combination of balance,
coordination, speed, strength, and endurance.

• HEXAGONAL AGILITY TEST

Purpose – to measure the ability of the body to move in different directions quickly
Equipment – tape measure/stopwatch/ chalk or masking tape
Hexagon Size - Length of each sides is 18 inches for secondary, and 12 inches for elementary
Each angle is 120 degrees
Procedure
For the Performer:
a. Stand in both feet together inside the hexagon facing the marked starting side.
b. At the signal “GO”, using the ball of the feet with arms bent in front, jump clockwise over the line, then back
over the same line inside the hexagon. Continue the pattern with all sides of the hexagon
c. Rest for one (1) minute.
d. Repeat the test counterclockwise.
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• HEXAGONAL AGILITY TEST
For the Partner:
a. Start the time at the signal “GO” and
“STOP” once the performer reached the
side before the side where he/she started.
b. Record the time of each revolution.
c. Restart the test if the performer jumps on
the wrong side or steps on the line.

Scoring – Add the time of two revolutions and

divide by 2 to get the average. Record the
time in the nearest minutes and seconds.
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REACTION TIME - The amount of time it takes to respond to a stimulus

• RULER/STICK DROP TEST

Purpose – to measure the time to respond to a stimulus
Equipment – 12-inch ruler(prince brand) or stick, Arm chair or table and chair
Procedure
For the Performer:
a. Sit in the chair with arm rest or a chair next to the table so that the elbow and the lower arm
rest on the desk/table comfortably.
b. Place the heel of the hand on the desk/table so that only fingers and thumb extend beyond.
Fingers and thumb should at least one inch apart.
c. Catch the ruler/stick with the thumb and index finger without lifting the elbow from the
desk/table as the partner drops the stick. Hold the stick while the partner reads the
measurement.
d. Do this thrice.
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• RULER/STICK DROP TEST
Procedure
For the Partner:
a. Hold the ruler or stick at the top, allowing it to dangle between the thumb and fingers of the
performer.
b. Hold the ruler/stick so that the 12-inch mark is even between the thumb and the index finger.
No part of the hand of the performer should touch the ruler/stick.
c. Drop the ruler/stick without warning and let the performer catch it with his/her thumb and index
finger.
d. Record the score on the upper part of the thumb.

Scoring – Record the middle of the three (3) scores (for example: if scores are 21, 18, and 19, the
middle score is 19).In case where the two scores are the same (for example: 18, 18, 25), the
repeated score shall be recorded.
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COORDINATION – the ability to use the senses with the body parts to perform motor tasks smoothly
and accurately

• JUGGLING
Purpose – to measure the coordination of the eye and hand
Equipment – sipa (washer weighing 4grams with 5inches straw) or 20pcs bundled rubber bands/ or
any similar local materials weighing 4 grams.
Procedure
For the Performer:
a. Hit the sipa/ rubber band/ similar local material alternately with the right and left palm upward.
The height tossed materials should be at least above the head.
For the Partner:
a. Count how many times the performer has hit the material with the right and left hand
b. Stop the test if the material drops or after two (2) minutes.
c. There shall be three (3) trials
Scoring – Record the highest number of hits the performer has done.
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BALANCE - is the maintenance of equilibrium while stationary or while
moving

• STORK BALANCE STAND TEST

Purpose – to assess one’s ability to maintain equilibrium
Equipment – flat, non slip surface and stop watch
Procedure
For the Performer:
a. Remove the shoes and place hands on the hips
b. Position the right foot on the side of the knee of the left foot
c. Raise the left heel to balance on the ball of the foot
d. Do the same procedure with the opposite foot.
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• STORK BALANCE STAND TEST
Procedure
For the Partner
a. Start the time as the heel of the performer is raised off the floor.
b. Stop the time if any of the following occurs:
• The hand(s) come off the hips
• The supporting foot swivels or moves (hops) in any direction
• The non-supporting foot loses contact with the knee
• The heel of the supporting foot touches the floor
c. There shall be three (3) trials
Scoring - Record the time taken on both feet in nearest seconds
THANK YOU!!!