PHYSICAL FITNESS TEST

Body Composition/Cardiovascular Tests

Lesson 2 for 1 hour

Day 2
Week 2
Quarter 1
 Let’s Review and recall
• In 1 minute
• Give what is being asked by filling up the
concept map on the next slide
• Write in the circles words associated with
“Lifestyle”
• Ready……
• Begin
LIFESTYLE
 To assess your Fitness, which could change
your way of life…One must undergo series of Fitness
Testing
Why one must undergo Fitness testing?
• The physical fitness test is a set of measures designed to determine
one’s level of physical fitness.
• It has two components namely:
 Health-Related and
 Skill-Related Fitness.
• Each component comprises several tests and specific testing
protocols.
• There are one thousand and one tests used worldwide but the
choice of tests considered time efficiency in the administration,
availability of equipment, simplicity of the procedures, and
practicality of the tests.
 Physical Fitness Test Goal

1. To determine the level of fitness.

2. To identify strengths and areas for
development/improvement
3. To identify bases for physical activities.
4. To gather and analyze data for norms and
standards setting.
5. To motivate and guide students in choosing
sports activities they would like to participate
in.
 Test Protocol
• The following testing paraphernalia are
necessary:
• 1. First Aid Kit
• 2. Drinking Water (instruct students to bring
their drinking jugs)
• 3. Individual score cards, properly filled up for
distribution to students
 4. In testing, you will be needing the
following equipment
• a. Body Composition- tape measure, bathroom scale, L-
square
• b. Flexibility- tape measure
• c. Cardiovascular Endurance- stop watch, step box
• d. Muscular Strength- mat
• e. Speed- stop watch
• f. Power- meter stick/tape measure
• g. Agility- cone
• h. Reaction Time- plastic ruler (24 inches)
• i. Coordination- coupon bond
• j. Balance- stop watch
 Remember these before testing begins
• Prior to actual day of testing, “familiarity” testing sessions
should be held advising students “to go through” without
exerting maximum effort.
• Explain the purpose and benefits that can be derived from
physical fitness test.
• Make sure that the test score cards are filled up and ready
for distribution to students (name, age, gender, etc.) prior
to testing.
• Set up stations (in form of circuit training) ready for use
one hour before actual testing begins to ensure smooth
“flow of traffic”.
Remember these before testing begins
• Divide the students into groups, by pairs (buddy
system) and assign them into different stations.
• Students should wear appropriate clothing:
t-shirt, jogging pants, and rubber shoes.
• Conduct warm-up and stretching exercises
before the test. (except on 3-minute step test)
• Conduct testing in a joyful, challenging,
encouraging, and fun-filled environment
 Part I: Health-Related Fitness

• Body Composition –
is the body’s relative amount
of fat to fat-free mass.
 a. Body mass index

• Body mass index (BMI) is a value

derived from the mass (weight) and height
 of a person.
• The BMI is defined as the body mass
 divided by the square of the body height,
and is universally expressed in units of
kg/m2, resulting from mass in kilograms
 and height in metres.
 A graph of body mass index as a function of body mass and body
height. The dashed lines represent subdivisions within a major class.
• The BMI is universally expressed in kg/m2,
resulting from mass in kilograms and
height in meters.
• If pounds and inches are used, a
conversion factor of 703 (kg/m2)/(lb/in2)
must be applied. When the term BMI is
used informally, the units are usually
omitted.
 BMI Category

• The BMI is a convenient rule of thumb

 used to broadly categorize a person as;
• underweight, (under 18.5 kg/m2),
•  normal weight, (18.5 to 25),
• overweight,  (25 to 30), or
• Obese, (over 30)
based on tissue mass (muscle, fat, and
bone) and height.
HOW TO MEASURE YOUR BODY WEIGHT?
• A.1 Weight– the heaviness or lightness of a person.
• Equipment -Bathroom scale
Procedure For the test taker:
• a. Wear light clothing before weighing.
• b. On bare feet, stand erect and still with weight evenly
distributed on the center of the scale.
For the partner:
a. Before the start of weighing, adjust the scale to zero point.
b. b. Record the score in kilograms.
Scoring – record body mass to the nearest 0.5 kilograms
DIGITAL BODY WEIGHT BATHROOM SCALE
 Personal Bathroom Human Body Weight
Measuring Analog Mechanical Weighing Scale
KN 18 Coin operated Ultrasonic Body
Height Weight Measuring device.
 How to measure the height?
• A.2. Height – it is the distance between the floor
to the top of the head in standing position.
• Equipment
• 1) Tape measure laid flat to a concrete wall. The
zero point starts at the bottom of the floor.
• 2) L-square; and
• 3) An even and firm floor and flat wall.
Procedure For the test taker:
• a. Stand erect on bare feet with heels, buttocks
and shoulders pressed against the wall with tape
measure.
For the partner :
a. Place the L-square against the wall with the base
at the top of the head of the person being tested.
b. Record the score in meters.
Scoring – record standing height to the nearest 0.1
centimeter *** 1 meter = 100 centimeter
Height measuring procedure
How to measure Waist Circumference?
 B. Waist Circumference
Purpose – waist circumference is a good predictor of visceral fat
which contributes more risk of cardiovascular disease and diabetes
than fat located in other areas.
Equipment;
• Tape measure
Procedure For the test taker:
a. Wear light clothing before taking waist circumference.
b. On bare waist, stand erect and wrap tape measure around waist.
For the partner:
c. Record the score in centimeters.
d. Scoring – record body mass to the nearest 0.1 centimeters
 Standard
Men Women
Risk centimeter inches centimeter Inches
Very High >120 >47 >110 >43.5
High 100-120 39.5-47 90-109 35.5-43
Normal 102 40 88 34.6
Low 80-99 31.5-39 70-89 28.5-35
Very Low <80 <31.5 <70 <28.5
• 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 that oxygen. Endurance may also refer
to the ability of the muscle to do repeated
work without fatigue.
 3-Minute STEP TEST
• Purpose – To measure cardiovascular
endurance
• Equipment
1. Step Height of step:
• Elementary - 8 inches
• Secondary - 12 inches
2. Stopwatch
 3-Minute STEP TEST
Procedure :
For the Student:
a. Position in front of the step.
b. At the signal “Go,” step up and down on a 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, up
with the right foot, down with the left foot, down with
the right foot.”
c. Immediately after the exercise, stand and relax. Don’t
talk.
d. Right after the activity, locate your pulse. (The first beat
is zero.)
e. Count the pulse for 10 seconds. Multiply it by 6.
 3-Minute STEP TEST
For the Tester:
a. As the student assume the position in front of
the step, signal, “Ready” and “Go”, start the
stopwatch for the 3-minute step test.
b. After the test, let the student count his pulse for
10 seconds and multiply it by 6.
Scoring – record the 60-second heart rate after the
activity