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Hamstring and Flexor Test (Flexibility)

The document provides instructions for students to complete several health-related fitness tests and record their scores on a self-assessment card. These tests include anthropometric measurements, step test, flexibility tests, curl-ups, pushups, and plank hold. Students are then asked questions to analyze their results, identify their strongest and weakest areas, and how fitness testing is important for designing exercise programs.

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Krystanna Rodriguez
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513 views1 page

Hamstring and Flexor Test (Flexibility)

The document provides instructions for students to complete several health-related fitness tests and record their scores on a self-assessment card. These tests include anthropometric measurements, step test, flexibility tests, curl-ups, pushups, and plank hold. Students are then asked questions to analyze their results, identify their strongest and weakest areas, and how fitness testing is important for designing exercise programs.

Uploaded by

Krystanna Rodriguez
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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ACTIVITY 3 :  

Let`s Begin! 
Instructions: Perform the following Health-Related Fitness Test with the supervision of one of
your family members. Record your score in a sample Self-Assessment card below. 
1. Anthropometric Measurement 
2. 3-Minute step-test 
3. Hamstring and Hip Flexor Test 
4. Zipper Test 
5. Curl-Up 
6. 90 degrees push up 
7. Flexed arm support 
 
Self-Assessment Card: Health-related fitness Status
 
Age: 17 Sex:  FEMALE
Weight: 45kg Height:  4’11
Classification   NORMAL
HEALTH RELATED FITNESS TEST  SCORE  Analysis/Implication 
BMI   20  NORMAL
Waist Hip Ratio   0.83  MODERATE RISK
3-minute step test   107  ABOVE AVERAGE
Push- Up   4  Low zone
Curl-up   13  Marginal zone
Flex arm   22.28 sec.  Average
Flexibility   80 degrees  Normal
Zipper Test   R-5 L-4  Fingers overlapped
 

Activity 4. Let`s Analyze!


Answer the following Questions below based from the result of your self- assessment card.

1.What is your strongest HRF Component?


•Hamstring and flexor test (Flexibility)

2.What is your weakest HRF Component?

•Push up

3.Which test did you score satisfactory? Poorly? What you should do about it? How important
is HRF in participating physical activity?

•Satisfactory- Flexibility, Poorly- push up test. I think I would do the exercises often so that
I would get better in doing it so that my body will get used to it, I would not struggle and for
me to make a better executions. HRF is important in participating physical activity because it
promotes strong muscles and bones. It improves respiratory, cardiovascular health, and overall
health. Staying active can also help you maintain a healthy weight, reduce your risk for type 2
diabetes, heart disease, and reduce your risk for some cancers.

5. Why is Health related fitness test important in designing exercise program?

• Health related fitness test is a valuable tool used to establish baseline measurements and
can be used to monitor your performance and assess your progress throughout your exercise
training. Fitness testing helps the fitness professional to measure and review a client's progress
and develop a program to suit. Measuring a client's progress is an important part of personal
training.

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