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    Physical Fitness Pre & Post Test Record

    Uploaded by

    Supa Hot Fire
    This document provides instructions for conducting a physical fitness pre- and post-test. It includes measuring body mass index, resting heart rate, working heart rate during exercises, and recovery heart rate. Exercises to test include step ups, sit and reaches, shoulder stretches, wall squats, planks, ruler drops, squat jumps, supermans, stork balances, hexagon jumps, and shuttle runs. Scores and times are to be recorded before and after the test to measure improvements in cardiovascular endurance, flexibility, muscular endurance, strength, reaction time, power, balance, and agility.

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    Download as DOCX, PDF, TXT or read online from Scribd

    Physical Fitness Pre & Post Test Record

    Uploaded by

    Supa Hot Fire
    45 views3 pages
    This document provides instructions for conducting a physical fitness pre- and post-test. It includes measuring body mass index, resting heart rate, working heart rate during exercises, and recovery heart rate. Exercises to test include step ups, sit and reaches, shoulder stretches, wall squats, planks, ruler drops, squat jumps, supermans, stork balances, hexagon jumps, and shuttle runs. Scores and times are to be recorded before and after the test to measure improvements in cardiovascular endurance, flexibility, muscular endurance, strength, reaction time, power, balance, and agility.

    Original Description:

    PHYSICAL FITNESS ACTIVITIES

    Original Title

    1. PFT FORM

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    This document provides instructions for conducting a physical fitness pre- and post-test. It includes measuring body mass index, resting heart rate, working heart rate during exercises, and recovery heart rate. Exercises to test include step ups, sit and reaches, shoulder stretches, wall squats, planks, ruler drops, squat jumps, supermans, stork balances, hexagon jumps, and shuttle runs. Scores and times are to be recorded before and after the test to measure improvements in cardiovascular endurance, flexibility, muscular endurance, strength, reaction time, power, balance, and agility.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    45 views3 pages

    Physical Fitness Pre & Post Test Record

    Uploaded by

    Supa Hot Fire
    This document provides instructions for conducting a physical fitness pre- and post-test. It includes measuring body mass index, resting heart rate, working heart rate during exercises, and recovery heart rate. Exercises to test include step ups, sit and reaches, shoulder stretches, wall squats, planks, ruler drops, squat jumps, supermans, stork balances, hexagon jumps, and shuttle runs. Scores and times are to be recorded before and after the test to measure improvements in cardiovascular endurance, flexibility, muscular endurance, strength, reaction time, power, balance, and agility.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 3

    PHYSICAL FITNESS PRE & POST TEST RECORD

    Instructions:

    1. Fill up the form.


    2. Get you BMI (Body Mass Index) by computing the formula:

    BMI = weight(kg)
    height(m2)

    3. Before you start the actual exercise, let your partner measure your pulse rate for one (1) minute. This will be
    recorded as your resting heart rate.
    4. For 3 minutes, step up and down on the chair or do the jogging.
    At the end of the exercise, stop immediately and let your partner measure your pulse rate for 10 seconds. Multiply the
    number by 6 to get the number of beats per minute (working heart rate).
    5. Once you are done with all the exercises, take your pulse rate again. The number you will get is your recovery
    heart rate. The number should be the same as or close to the resting heart rate.
    6. To do the following exercises, you can watch a video from YouTube for guidance.
    (Record yourself while doing the exercises—take pictures while doing the activities. Put it in a file or folder then
    submit.)
    ● Step Up (3-minutes) = you will get your PULSE RATE for 1 minute after the 3-minute step up
    o https://www.youtube.com/watch?v=WCFCdxzFBa4
    ● Sit and Reach (left and right) = you will get the CENTIMETER
    o https://www.youtube.com/watch?v=bnEY9j7m178
    ● Shoulder Stretch (left and right) = you will get the measurement
    o https://www.youtube.com/watch?v=1pIDu-dvRZE
    ● Wall squat (1 minute) = can you do this? YES, or NO?
    o https://www.youtube.com/watch?v=y-wV4Venusw
    ● Plank (30 seconds) = can you do this? YES, or NO?
    o https://www.youtube.com/watch?v=pSHjTRCQxIw
    ● Ruler drop = can you do this? YES, or NO?
    o https://www.youtube.com/watch?v=x0JU5p8WBZQ
    ● Squat Jump (15 counts) = can you do this? YES, or NO?
    o https://www.youtube.com/watch?v=U4s4mEQ5VqU
    ● Superman (1 minute) = can you do this? YES, or NO?
    o https://www.youtube.com/watch?v=z6PJMT2y8GQ
    ● Stork Balance (left and right) (30 seconds each) = can you do this? YES, or NO?
    o https://www.youtube.com/watch?v=RGXZYraQ7LU
    ● Hexagon Jump = you will get the TIME (how fast or slow you do this activity)
    o https://www.youtube.com/watch?v=nMNcOemBM28
    ● Shuttle Run (4 X 10 meters) = you will get the TIME (how many seconds or minute)
    o https://www.youtube.com/watch?v=Zcj_xdwLnNc
    PHYSICAL FITNESS PRE & POST TEST RECORD

    Name: _________________________________________________________________________________________
    (Surname) (Given Name) M.I.

    Date: Age: Sex: Height: Weight:

    BMI: BMI Classification:

    Resting HR: Working HR: Recovery HR:

    HEALTH-RELATED COMPONENTS

    PRE TEST REMARKS POST TEST REMARKS


    Cardiovascular Endurance
    Score/Time Score/Time
    Three (3) minutes walking/jogging/

    Step Up

    Flexibility

    Sit and Reach

    Shoulder Stretch (Left and Right)

    Muscular Endurance and Strength

    Wall Squat ⃝ YES ⃝ NO ⃝ YES ⃝ NO

    Plank ⃝ YES ⃝ NO ⃝ YES ⃝ NO

    SKILL RELATED COMPONENTS

    PRE TEST REMARKS POST TEST REMARKS


    Reaction Time
    Score/Time Score/Time
    Ruler drop
    ⃝ YES ⃝ NO ⃝ YES ⃝ NO
    Power

    Squat Jump ⃝ YES ⃝ NO ⃝ YES ⃝ NO

    Balance

    Superman ⃝ YES ⃝ NO ⃝ YES ⃝ NO


    Stork Stand Balance Test ⃝ YES ⃝ NO ⃝ YES ⃝ NO

    Agility

    Hexagon Jump

    Shuttle Run

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