LAST NAME Bagalawis FIRST NAME Arnel M.

I B

AGE 19 SEX Male PE PATHFit 3 Course/Yr/Sec BEED 2-A

CODE

MENU OF DANCE, SPORTS, MARTIAL

DATE OF (MM/DD/YYYY) 12/03/2001 PE TITTLE ARTS, GROUP EXERCISE, OUTDOOR
BIRTH
AND ADVENTURE ACTIVITIES

INSTRUCTOR’S
SEM 1st S.Y. 2021 Ma’am Editha Quiboloy
NAME
PRE-TEST POST TEST
HEALTH-RELATED FITNESS HEALTH-RELATED FITNESS
ANTHROPOMETRY AND BODY COMPOSITION ANTHROPOMETRY AND BODY COMPOSITION
I. Body Mass Index I. Body Mass Index
WEIGHT (KG) 62 HEIGHT (M)5’9 WEIGHT (KG) HEIGHT (M)
BMI = weight (kg) Rating BMI = weight (kg) Rating
height (m)2 BMI= 20.26 height (m)2
II. Wall Sit – To Assess Leg Strength/Endurance II. Wall Sit – To Assess Leg Strength/Endurance
Rating: 77 Very MALE FEMALE Rating: MALE FEMALE
Good VERY GOOD >76 sec. >46sec. VERY GOOD >76 sec. 46sec.
AVERAGE 58- 75 36—45 AVERAGE 58- 75 36—45
FAIR 57-30 35-20 FAIR 57-30 35-20
POOR <30 20 POOR <30 <20
III. Zipper Test (Flexibility) III. Zipper Test (Flexibility)
Rating: Fingertips fail to touch = -1 Rating: Fingertips fail to touch = -1
Fingertip touch = 0 Fingertip touch = 0
L:0 Fingertips overlapped =1 L: Fingertips overlapped =1
R:1 R:
IV. 3-Minute Step Test IV. 3-Minute Step Test
RHR 61 WHR 90 RHR WHR
SKILLS-RELATED FITNESS SKILLS-RELATED FITNESS
V. Stork Balance Test V. Stork Balance Test
Rating:40 Good EXCELLENT >50 Rating: EXCELLENT >50
GOOD 40-50 GOOD 40-50
AVERAGE 25-39 AVERAGE 25-39
POOR 10-24 POOR 10-24
FAIR <10 FAIR <10
VI. JUGGLING VI. JUGGLING
Rating: 33 Very EXCELLENT >41 Rating: EXCELLENT >41
VERY GOOD 31-40 VERY GOOD 31-40
Good GOOD 21-30 GOOD 21-30
FAIR 11-20 FAIR 11-20
NEED IMPROVEMENT 1-10 NEED IMPROVEMENT 1-10

VII. Quadrant Jump Test VII. Quadrant Jump Test

1st trial 17 2nd Trial 19 1st trial 2nd Trial
PHYSICAL FITNESS SCORE CARD
 1. Get your pulse rate before you proceed with Physical Fitness Test (Pre-Test).
 Place your index and third fingers on your neck to the side of your
windpipe.

 To check your pulse at your wrist, place two fingers between the bone and
the tendon over your radial artery — which is located on the thumb side of
your wrist.
 When you feel your pulse, count the number of beats in 15 seconds.
Multiply this number by four to calculate your beats per minute.
2. Perform the Physical Fitness Test under Health and Skill – Related Fitness.
Record all the results and put it on your Score Sheet.

I. BODY MASS INDEX

The formula is BMI = kg/m2 where kg is a person’s weight in kilograms and m2 is

their height in meters squared.
BMI = weight (kg) / [height (m)]2
1. Multiply your height in meters (m) by itself
2. Divide your weight in kilograms (kg) by your step 1 result

Example using formula:

For an adult with height of 180 cm and weight of 75 kg. Our first step needs to be
to convert the height into meters (British spelling: metres). As there are 100cm in a
meter, we divide our figure by 100. This gives us 1.8m.

Let's plug those figures into our formula:

BMI = 75 ÷ (1.8 × 1.8)
BMI = 75 ÷ 3.24
BMI= 23.15.

BMI Classificatio
Ranges n
<16 kg/m2 Severe Underweight
16.0–16.9 kg/m2 Moderate Underweight
17.0–18.49 kg/m2 Mild Underweight
18.5–24.9 kg/m2 Normal Range
≥25 kg/m2 Overweight
25–29.9 kg/m2 Pre-obese
≥30 kg/m2 Obesity
30–39.9 kg/m2 Obese Class I
35–39.9 kg/m2 Obese Class II
≥40 kg/m2 Obese Class III
Source: International Classification (WHO) as confirmed by WHO expert consultation
(2004). Appropriate body-mass index for Asian populations and its implications for
policy and intervention strategies. The Lancet, 363, p157-163
 II. Wall Sit – To Assess Leg Strength/Endurance
- This exercise test – in which you sit on an ‘invisible chair’ against a
wall until your thighs tighten – is a great way to test your lower body
strength.

Procedure
 Find a wall space, lean your back against it and shuffle your feet forward.
 Slide your back down the wall until your knee and hip joints are at a right
angle, and then start your stopwatch.
 You should look like you are sitting on an invisible chair. Hold the position
as long as you can bear while breathing freely.

III. ZIPPER TEST

- This test measures how mobile and flexible your upper arms and shoulder
joints are.

Procedure
 Reach one hand behind your neck and down along your spine.
 Then bring your opposite hand behind your back and up toward your top
hand.

IV. 3 MINUTE STEP TEST

- To measure cardiovascular endurance.

Procedure
 Check your pulse rate before executing the 3 - minute step test, then record.
 Stand in front of a staircase at least 12 inches high
 When ready to begin, start the clock or stopwatch and march up and down on the
step on the metronome beat (up, up, down, down) for 3 consecutive minutes.
 Step your right foot up, followed by left
 Step your right foot down, followed by left
 When 3 minutes are up, stop immediately, and count (or have a friend count)
your pulse (use your wrist or neck) for one full minute, then record.

V. STORK BALANCE
 It is a test that requires the person to stand on one leg for as long as
possible. The test also sometimes conducted with the eyes closed, giving it a
higher level of difficulty.

Procedure
 Remove the shoes and place the hands on the hips,
 Position the non-supporting foot against the inside knee of the supporting
leg,
 The participant is given one minute to practice the balance,
 The participant raises the heel to balance on the ball of the foot.
  The stopwatch is started as the heel is raised from the floor.

The stopwatch is stopped if any of the follow occur.

 the hand(s) comes off the hips
 the supporting foot swivels or moves (hops) in any direction
 the non-supporting foot loses contact with the knee.
 the heel of the supporting foot touches the floor.

The total time in seconds in recorded. The score is the best of three attempts.

VI. JUGGLING
 Use a “SIPA” or any four (4) grams local materials like juggling
balls, rubber bands, crumpled paper or plastic.
 The main objective is to hit the juggling material alternately with the
right and left palms.
 The material being toss should be go above the head.
 Count how many times the performer has hit the material with right
and left hand.
 Stop the test if the material drops on the floor or after 2 minutes.
 There shall be 3 trials. Then record the highest number of hits that
the performer has done.

VII. Quadrant Jump test

 A quadrant is marked out on the floor, as
illustrated in the diagram (3 feet is about 90 cm).
 Mark the starting line and number each of the
quadrants. The subject stands with both feet
together at the starting line.
 On the command 'go', they jump ahead across
the line into the first quadrant, then in sequence
successively into quadrants 1, 2, 3, 4, 1, 2, etc.
 The combined total from the two 15 second trials
is your score. Remember, only correctly
performed jumps are counted.
PHOTO DOCUMENTATION:

WALL SIT

ZIPPER TEST
 3 MINUTE STEP TEST

STORK BALANCE

JUGGLING
QUADRANT JUMP TEST