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Midterm Lesson 1 Fitness Test

Counts the number of jumps in 15 seconds. Scoring: Record the number of jumps in 15 seconds. Instructional Video Link: https://www.youtube.com/watch?v=5- 6w7f2zX0c

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Mary Charlin Bendaña
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Download as PPTX, PDF, TXT or read online on Scribd
117 views

Midterm Lesson 1 Fitness Test

Counts the number of jumps in 15 seconds. Scoring: Record the number of jumps in 15 seconds. Instructional Video Link: https://www.youtube.com/watch?v=5- 6w7f2zX0c

Uploaded by

Mary Charlin Bendaña
Copyright
© © All Rights Reserved
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
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FITNESS TEST

ACITIVITY #04: FITNESS


TEST
Instructions:
Kindly read and follow the different procedures in doing
the fitness test. The fitness test activity form is also provided
at the end of the activity.
FITNESS TEST FOR
HEALTH RELATED
FITNESS

 Body Mass Index


 Sit and Reach
 Zipper Test
 3-Minute Step Test
 Basic Plank
BODY COMPOSITION
• is the body’s relative amount of fat to fat-free mass.

• Formula: Body Mass Index (BMI)

Classification:
below 18.4 - Underweight
18.5 – 24.9 - Normal
25.0 – 29.9 - Overweight
30.0 – above – Obese

Example: 30 kg. = 30 = 20. 83 (Normal)


1.20M² 1.44
A. WEIGHT (BODY MASS)
• The heaviness or lightness of a person. (In combination with stature (height) is used to
determine body mass index that indicates whether one is of normal weight, overweight or
obese.)

• Equipment: Weighing or Bathroom scale


• Procedure:
Before the start of weighing, adjust the scale to zero point.
Record the score in kilograms
Wear light clothing before weighing.
On bare feet, stand erect, and still with weight evenly
distributed on the center on the scale.
Scoring:
Record body mass to the nearest 0.5 kilograms. - is the
distance between the feet on the floor to the top (vertex)
of the head in standing position.
 
B. HEIGHT (STATURE)
is the distance between the feet on the floor to the top (vertex) of the head in
standing position.

• Equipment: Tape measure laid flat to a concrete wall.


• Procedure:
For the Partner
 Place the L-square against the wall with the base at the top of the
head of the person being tested.
 Make sure that the L-square when placed on the head of the
student is straight and parallel to the floor
 Record the score in meters.
For the test Performer
Scoring
 Stand erect on bare feet with heels, buttocks
Record standing height to the nearest 0.1 centimeters.
and shoulders pressed against the wall
(*** 1meter = 100 centimeter)
where the tape measure is attached.
• The ability of a joint or series of joints
FLEXIBILITY to move through an unrestricted,
pain free range of motion.

• The range of motion will be


influenced by the mobility of the soft
tissues that surround the joint.

• These soft tissues include: muscles,


ligaments, tendons, joint capsules,
and skin.

Test to measure flexibility:


(a) Sit and Reach
(b) Zipper Test
A. SIT AND REACH
• Is a common measure of flexibility, and specifically measures the flexibility of the lower back and
hamstring muscles.
• This test is important as because tightness in this area is implicated in lumbar lordosis, forward
pelvic tilt and lower back pain

Equipment: Meter stick or tape measure

Procedure
a. Sit on the floor with back, head and shoulder flat on the wall. Feet are 12 inches apart.
b. Interlock thumbs and position the tip of the fingers on the floor without bending the
elbows. Reach up and place the “0”, mark of the meter stick or tape measure in the floor.
c. Place one hand on top of the other, then reach slowly forward while keeping the knees
straight. At the point of your greatest reach hold for 2 seconds and measure how far you
have reached.
d. If you have trouble straightening your legs, get a friend to help by holding the knees down
flush with the ground.
e. Record the result in cm. or inches.
SIT AND REACH (SCORING)
MEN WOMEN INTERPRETATION

Cm Inches Cm Inches

> +27 > +10.5 > +30 > +11.5 Excellent

+17 to +27 +6.5 to +10.5 +21 to +30 +8.0 to +11.5 Good

+6 to +16 +2.5 to +6.0 +11 to +20 +4.5 to +7.5 Average

0 to +5 0 to +2.0 +1 to +10 +0.5 to +4.0 Fair

-8 to -1 -3.0 to -0.5 -7 to 0 -2.5 to 0 Poor

-20 to -9 -7.5 to -3.5 -15 to -8 -6.0 to -3.0 very poor

< -20 -8.0 < -15 < -6.0 Excellent


B. ZIPPER TEST
• Purpose: To test the flexibility of the shoulder girdle.
• Equipment: Ruler
• Procedure
For the Performer
Stand erect.
Raise your right arm, bend your elbow, and reach down
across your back as far as possible, extend your left arm
down 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.
To test the left shoulder, repeat procedures a, b and c with the
left hand over the left shoulder.
B. ZIPPER TEST
For the Partner:
Observe whether the fingers touched or overlapped each other, if not, measure the
gap between the middle fingers of both hands.
Record the distance in centimeter.

Scoring
Record zipper test to the nearest 0.1 centimeter.

Instructional Video Link:


https://www.youtube.com/watch?v=L0hSAZv9Fpc
CARDIOVASCULAR ENDURANCE
3 MINUTE STEP TEST
• Purpose – to measure cardiovascular endurance.
• Equipment: Stopwatch, 12 inches

Procedure
For the Performer
a. Position at least one foot away from the step or bench.
b. At the signal “Go”, step up and down the step/ bench for 3 minutes at a rate of 24 steps 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 the left foot (ct. 3), down with the right foot (ct. 4).
c. Immediately after the exercise, locate your pulse and wait for the signal to start the counting.
(Give 5 sec. to locate the pulse)
d. Don’t talk while taking the pulse beat.
e. Count the pulse beat for 30 sec. and multiply it by 2.
 
3 MINUTE STEP • Scoring – record the 60-second heart rate after the activity.
TEST • Instructional Video Link:
https://www.youtube.com/watch?v=WRuaiL5cZoc
• Purpose – to measure
MUSCULAR strength/stability of the core muscles.

STRENGTH • Equipment: Exercise mats or any


clean mat.
• Procedure
For the Performer:
 Assume a push-up position. Rest body
on forearms with the palms and
fingers flat on the floor. Elbows are
aligned with the shoulders.
 Legs are straight with ankles, knees
and thighs touching together.
 Support weight on forearms and toes;
make sure that your back is flat. Head,
neck and spine are in a straight line.
 Keep abdominals engaged/contracted;
do not let stomach drop or allow hips
to rise.
BASIC PLANK

For the Partner:


Ensure the availability of a mat/smooth flooring or anything that can protect the forearms.
Give the signal “Start/Go” and start/press the time piece.
Make sure that the back of the head, neck, spine and ankles are in a straight line.
Stop the time when the performer can no longer hold 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. (90 sec. – maximum time)

• Scoring – record the time in the nearest sec./min.


• Instructional Video Link: https://www.youtube.com/watch?v=gbR6sxubQ5I
FITNESS TEST FOR
SKILL RELATED FITNESS

Cross Hop
Rope Skipping
AGILITY
Type of Test: CROSS HOP
• Procedure
 Draw a cross pattern on the floor using a chalk or any materials for markings.
 From the center of a jumping cross the participant jumps forward, backward and to the
sides. Specifically, the starting point is from the center (Number “0”) of the cross
forward; then jump backward (Number “2”) to the center (”0”); then jump to the right
(Number “3”) to the center; then jump to the left (Number “4”) and back to the center.

 Scoring - there is a 15 second-time trial in which he tries to carry out as many two-
footed bounces as possible. Each square (front, center, both sides, back) is scored with
one (1) point so that in one round (15 seconds) a maximum of eight points can be
obtained. Out of two trials the best one is scored.
 
Instructional Video Link: https://www.youtube.com/watch?v=OCI_bMTRb2w
SPEED AND COORDINATION

• Types of Test: ROPE SKIPPING


• Brief Description: Rope skipping for 15 seconds
• Equipment: Jump rope, stopwatch
• Procedure
 Student stands with feet parallel in the starting position holding the
skipping rope behind the body with both hands. On command, the
rope is brought forward over the head and down in front of the
body and the student jumps over the rope. This cyclic process is
repeated as many times as possible in 15 seconds. Jump on both
feet. There will be 2 trials and choose the best.

• Scoring - every touch of the ground by the rope is counted.


The best result is scored.
Thank you and God bless !

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