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    Lesson 1

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    Chitsu Chan
    This document provides instructions for conducting a series of fitness assessment tests, including the 3-minute step test, push-up test, curl-up test, sit-and-reach test, standing long jump, and BMI calculation. It describes the procedures for performing each test and how they are used to evaluate components of physical fitness such as aerobic capacity, muscular strength and endurance, flexibility, power, and body composition. Participants are instructed to record their scores on each test before and after a training program to measure improvements in physical fitness.

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    Lesson 1

    Uploaded by

    Chitsu Chan
    19 views17 pages
    This document provides instructions for conducting a series of fitness assessment tests, including the 3-minute step test, push-up test, curl-up test, sit-and-reach test, standing long jump, and BMI calculation. It describes the procedures for performing each test and how they are used to evaluate components of physical fitness such as aerobic capacity, muscular strength and endurance, flexibility, power, and body composition. Participants are instructed to record their scores on each test before and after a training program to measure improvements in physical fitness.

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    LESSON 1

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    This document provides instructions for conducting a series of fitness assessment tests, including the 3-minute step test, push-up test, curl-up test, sit-and-reach test, standing long jump, and BMI calculation. It describes the procedures for performing each test and how they are used to evaluate components of physical fitness such as aerobic capacity, muscular strength and endurance, flexibility, power, and body composition. Participants are instructed to record their scores on each test before and after a training program to measure improvements in physical fitness.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    19 views17 pages

    Lesson 1

    Uploaded by

    Chitsu Chan
    This document provides instructions for conducting a series of fitness assessment tests, including the 3-minute step test, push-up test, curl-up test, sit-and-reach test, standing long jump, and BMI calculation. It describes the procedures for performing each test and how they are used to evaluate components of physical fitness such as aerobic capacity, muscular strength and endurance, flexibility, power, and body composition. Participants are instructed to record their scores on each test before and after a training program to measure improvements in physical fitness.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    of 17

    PATH FIT 1

    FITNESS ASSESSMENT
    TEST
    What is Fitness
    Assessment Test?

    o Fitness test will help you evaluate your overall


    health and physical status.
    o a series of tests that helps your trainer determine
    your physical fitness level and aids in developing
    your personalized program.
    o The results can identify your strengths and
    weaknesses in relation to your physical fitness and
    help in setting attainable fitness goals.
    ACTIVITY 1 : Let’s start!

    Take a Pulse rate


    Discuss with me

    1. STEP TEST (3 minute step test )


    Procedure:
    o This test is based on a 12-inch step, so use one as close to 12 inches
    as possible, otherwise your results will be skewed. Stand facing the
    step.
    o When ready to begin, start the clock or stopwatch and march up
    and down on the step (up, up, down, down) for 3 consecutive
    minutes. (You can rest if you need to, but remain standing.) When 3
    minutes are up, stop immediately, sit down on the step, and count
    (or have a friend count) your pulse (use your wrist or neck) for one
    full minute.
    o 3 minute Step Test is designed to measure a person’s aerobic fitness.
    Participants step up and down, on and off an aerobics type step for
    THREE minutes to increase heart rate and to evaluate the heart’s
    recovery rate during the minute immediately following the step test
    exercise.
    2. Push-up Test/ Curl ups
    Procedure:

    o Start in the push up position - with the hands and toes touching the
    floor, the body and legs are in a straight line, feet slightly apart, the
    arms at shoulder width apart, extended and at a right angle to the
    body. Keeping the back and knees straight, the subject lowers the
    body until there is a 90-degree angle at the elbows, with the upper
    arms parallel to the floor.
    o A partner holds their hand at the point of the 90-degree angle so
    that the subject being tested goes down only until their shoulder
    touches the partner's hand, then back up. The push-ups are done in
    time to a metronome or similar device with one complete push-up
    every three seconds (1.5 seconds down and 1.5 seconds up, 20
    complete push-ups per minute).
    o The subject continues until they make two form
    breaks. Scoring: Record the number of correctly
    completed push-ups that were performed in time to
    the rhythm.

    o Push-Up (Muscular Strength & Endurance) the push


    up test measures upper body strength and
    endurance. In this test, the maximum number of
    push up performed at a rate of one every three
    seconds is recorded. Equipment required: floor mat.
    Curl ups
    Procedure:
    o The student begins by lying on their back, knees bent at
    approximately 140 degrees, feet flat on the floor, legs slightly apart,
    and arms straight and parallel to the trunk with palms of hands
    resting on the mat.
    o The fingers are stretched out and the head is in contact with the
    mat. The measuring strip is placed on the mat under the students
    legs so that their fingertips are just resting on the nearest edge of
    the measuring strip.
    o Keeping heels in contact with the mat, the student curls up slowly,
    sliding their fingers across the measuring strip until the fingertips
    reach the other side, then curls back down until their head touches
    the mat. Movement should be smooth and at the cadence of 20
    curl-ups per minute (1 curl-up every 3 seconds).
    3. Sit and Reach
    Procedure:

    o Shoes should be removed first. Sit on the floor with both legs out
    straight. The outstretched foot is placed flush against the
    measurement box, making sure that the hips are square with the box.
    Keep one leg in place and the move the other leg to bend the knee and
    its foot flat on the floor.
    o With hands placed on top of each other and palms facing down, the
    subject reaches slowly forward along the measuring line as far as
    possible. After three practice reaches, the fourth reach is held for at
    least one second while the distance is recorded.
    o The subject may repeat the test three times and the best score taken.
    o Scoring: The score is recorded to the nearest half inch as the distance
    reached by the tip of the fingers.
    o This variation of the traditional sit and reach test is designed to
    measure the flexibility of the left and right legs separately.
    4. Standing long Jump
    Procedure:
    o The athlete stands behind a line marked on the ground
    with feet slightly apart. A two foot take-off and landing is
    used, with swinging of the arms and bending of the knees
    to provide forward drive.
    o The subject attempts to jump as far as possible, landing
    on both feet without falling backwards. Three attempts
    are allowed. 
    o It is also called the Broad Jump, is a common and easy to
    administer test of explosive leg power.
    o Purpose: to measure the explosive power of the legs.
    Equipment: Tape measure
    5. BMI COMPUTATION
    Procedure:
    o BMI is calculated from body mass (M) and height (H). BMI = M / (H
    x H), where M = body mass in kilograms and H = height in meters.
    The higher the score usually indicating higher levels of body fat.

    Body Mass Index (Body Composition) BMI


    stands for Body Mass Index. It is a measure of body composition.
    BMI is calculated by taking a person's weight and dividing by their
    height squared.
    Name:_________ Section___________ Time:__________

    Pre -test Date:_________ Post- test date:____________

    Test Pre-test score Post test difference


    score
    3- minute
    step test
    Push up
    Curl ups
    Sit and reach
    Long Jump
    BMI
    END…..

    THANK YOU!

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