LESSON 2: EVALUATING PHYSICAL FITNESS

Pre-Discussion:

If you have not begun a systematic physical fitness program, plan to begin
now. First, evaluate your present physical fitness status to provide a sound basis
for the development of an individualized physical fitness program. Such an
examination will provide valuable information about the physical state of your
body and the intensity of exercise that its various systems can tolerate safely.

What to expect:
1. Identify, differentiate, and enumerate the components of physical fitness.

2. Determine the general fitness level of the individual.

3. Measure and evaluate the different components of physical fitness.

COMPONENTS OF PHYSICAL FITNESS

A. HEALTH RELATED
Physical fitness has many components, some relate general health and
others related more specifically to particular sports or activities. The five
components of fitness most important for heath are cardio respiratory endurance,
muscular strength, muscular endurance, flexibility and body composition. Health
related fitness contribute to your capacity to enjoy life, helps your body with
physical and psychological challenges, and protects from chronic disease.

1. Cardio respiratory Endurance – the ability of the body to perform

prolonged, large-muscle, dynamic exercise at moderate to high levels of
intensity.

2. Muscular Endurance – the ability of a muscle or group of muscles to

remain contracted or to contact repeatedly for long period of time.

3. Flexibility – the range of motion in a joint or group of joints, flexibility is

related to muscle strength.

4. Muscular Strength – the amount of force a muscle can produce with a

single maximum effort.

5. Body Composition – the proportion of fat and fat-free mass muscle, bone,
and water.

PE 101 – PHYSICAL FITNESS & SELF TESTING ACTIVITIES 1

TEST I. THE THREE MINUTE STEP TEST (Cardio respiratory endurance)
Objective: Measure the Cardio Respiratory/Vascular Endurance
Facilities and Equipment: Stopwatch and a bench 35 to 45
centimeters high
To Take the Test:
1. Step on and off the flat form 72 times in three (3) minutes
2. Pause for 30 seconds, then count the heartbeats, for 30 seconds;
3. Compare the score on the table presented to convert the number of
beats into the level of aerobic fitness;
4. Most people, this test is not strenuous, but, if a shortness of breath is
experienced, dizziness or any pain, stop at once.
How to conduct the Test:
Part I. Up and down, 24 times a minute – four motions make the step test.

1. Step up first with one foot (ct.1), then with the other (ct.2)

2. Next, step down with the first foot (ct.3) and then with the second
(ct.4)

3. Repeat the cycle once every 2 ½ seconds.

Part II. Conducting the Heart Beat

1. After resting 30 seconds, lightly place three (3) fingertips on the

neck, just beneath the jawbone and to one side of the Adam’s apple.

2. Using the stop watch, count for 30 seconds the number throbs felt in
the large artery under the fingertips.

Caution: Be sure that the fingertips will not pressed hard on the
carotid artery.

3. As an alternate, feel the pulse at the radial side of the hands, at the
inner side of the thump.

Part III. Converting Heart Beat to Fitness

To use the table, find in the column of figures that applies to the age
and sex the number of heartbeats that was counted – 30 seconds worth,
beginning 30 seconds after the step test. Then read the level of aerobic
fitness at the left of the table.

PE 101 – PHYSICAL FITNESS & SELF TESTING ACTIVITIES 2

 Table on Heartbeat Count after Step Test

Men
Age 16 - 29 Age 30 – 39 Age 40 - 49
Excellent 37 or less 39 or less 40 or less
Good 38 - 42 40 - 43 41 - 44
Fair 43 – 50 44 – 50 45 - 52
Poor 51 or more 51 or more 53 or more
Women
Excellent 43 or less 43 or less 44 or less
Good 44 – 46 44 -47 45 -47
Fair 47 – 55 48 – 56 48 - 57
Poor 56 or more 57 or more 58 or more

TEST II. PRESS UP TEST

Objective: The objective of the Press Up test is to assess the strength

endurance of the athlete's upper body muscles.

Required Resources: To undertake this test you will require:

 Non-slip surface
 Assistant

How to conduct the test

 The athlete warms up for 10 minutes

 The athlete lies on the ground, places
their hands by the shoulders and
straightens the  arms - see Figure 1
(start position) Figure 1
 The athlete lowers the body until the
elbows reach 90° (see Figure 2) and
then extends the arms to return to the
start position
 The athlete continuous this press-up
action, with no rest, until they are
unable to continue
 The assistant counts and records the Figure 2
number of correctly completed press-
ups
Athletes with less relative Strength in the upper
body (Female) can use the modified press up
position to assess their upper body strength.
 The athlete warms up for 10
minutes
 The athlete lies on the ground,
places their hands by the shoulders, Figure 3
straightens the  arms and keeps the
PE 101 – PHYSICAL FITNESS & SELF TESTING ACTIVITIES 3
 knees on the ground- see Figure 3
(start position)
 The athlete lowers the body until
the elbows reach 90° - (see Figure 4)
and then extends the arms to return
to the start position
 The athlete continuous this press-up
action, with no rest, until they are A PLAN WITHOUT ACTION IS
unable to continue NOT A PLAN. IT’S A SPEECH.
T. BOONEFigure
PICKENS4
 The assistant counts and records the
number of correctly completed
press-ups

Assessment
The following normative data is available for this test:
The following table, adapted from Golding et al. (1986), provides normative data
for the Push Ups for Men
Above Below
Age Excellent Good Average Poor
Average Average
17 - 19 >56 47-56 35-46 19-34 11-18 <11
20 - 29 >47 39-47 30-38 17-29 10-16 <10
30 - 39 >41 34-41 25-33 13-24 8-12 <8
40 -49 >34 28-34 21-27 11-20 6-10 <6
50 - 59 >31 25-31 18-24 9-17 5-8 <5
60 - 65 >30 24-30 17-23 6-16 3-5 <3

The following table, adapted from Golding et al. (1986), provides normative data
for the Push Ups for Women.
Above Below
Age Excellent Good Average Poor
Average Average
17 - 19 >35 27-35 21-26 11-20 6-10 <6
20 - 29 >36 30-36 23-29 12-22 7-11 <7
30 - 39 >37 30-37 22-29 10-21 5-9 <5
40 -49 >31 25-31 18-24 8-17 4-7 <4
50 - 59 >25 21-25 15-20 7-14 3-6 <3
60 - 65 >23 19-23 13-18 5-12 2-4 <2

PE 101 – PHYSICAL FITNESS & SELF TESTING ACTIVITIES 4

TEST III. SIT UPS TEST
Objective: The objective of this test is to monitor the development of the
athlete's abdominal strength.

Required Resources: To undertake this test you will require:

 Non-slip surface
 Exercise mat
 Stopwatch
 Assistant

How to conduct the test

This test requires the athlete to perform as many sit-ups as possible in 30 seconds.

 The athlete warms up for 10 minutes

 The athlete lies on the mat with the knees bent,
feet flat on the floor and their hands on their
ears where they must stay throughout the test
 The assistant holds the athlete’s feet on the
ground
 The assistant gives the command “GO” and
starts the stopwatch
 The athlete sits up touching the knees with their
elbows, then returns back to the floor and
continues to perform as many sit-ups as
possible in 30 seconds
 The assistant keeps the athlete informed of the
time remaining
 The assistant counts and records the number of
correct sit-ups completed in the 30 seconds and
uses this recorded value to assess the athlete’s
performance

Assessment

The following normative data is available for this test.

The following are norms for 16 to 19 year old (Davis 2000).

Below
Gender Excellent Above Average Average Poor
Average
Male >30 26 - 30 20 - 25 17 - 19 <17
Female >25 21 - 25 15 - 20 9 - 14 <9

PE 101 – PHYSICAL FITNESS & SELF TESTING ACTIVITIES 5

TEST IV. SIT & REACH TEST

Objective: The objective of this test is to monitor the development of the

athlete's lower back and hamstring flexibility.

Required Resources: To undertake this test you will require:

 Meter/Ruler
 Assistant

How to conduct the test

The Sit and Reach Test is conducted as follows:

 The athlete warms up for 10 minutes and then removes their shoes

 The athlete sits on the floor with their legs open fully extended (toes in flex
position)
 The athlete places one hand on top of the other and slowly bends forward to
reach his right leg as far as possible holding the stretch for three seconds. While
doing this, the assistant will measure starting from the toe up to the end of the
fingertip. Then do it to the left leg.
 The assistant records the distance reached by the athlete’s finger tips (cm)
 The assistant calculates and records the average of the three distances and uses
this value to assess the athlete’s performance

Assessment
The following normative data is available for this test.
Gender Excellent Above average Average Below average Poor
Male >14 14.0 - 11.0 10.9 - 7.0 6.9 - 4.0 <4

Female >15 15.0 - 12.0 11.9 - 7.0 6.9 - 4.0 <4

EXCUSES ARE LIES WE TELL OURSELVES SO THAT IT

DOESN’T HAVE TO BE OUR FAULT.
Anonymous

TEST V. EVALUATION OF TOTAL BODY FATS

PE 101 – PHYSICAL FITNESS & SELF TESTING ACTIVITIES 6
 TABLE OF COMPARISON OF WHERE TO MEASURE

1. For women 35 and younger, measure on the following points:

a. Abdomen b. Thigh c. Forearm
2. For women 36 and older, measure the following points:
a. Abdomen b. Thigh c. Calf
3. For men 35 and younger, measure the following points:
a. Upper Arm b. Abdomen c. Forearm
4. For men 36 and older, measure the following points:
a. Buttocks b. Abdomen c. Forearm
Evaluation: A percentage above 15% for men or more than 25% for women is
considered health hazard and should be reduced by exercise and diet.

TABLES OF CLASSIFICATION

FOR WOMEN 35 AND YOUNGER

Step 1. Measure to the nearest inch the circumference of the abdomen. Find the
measurement on Table 1 and note the corresponding number opposite the
measurement.
TABLE 1
20” 27 31” 41
21” 28 32” 43
22” 29 33” 44
23” 31 34” 45
24” 32 35” 47
25” 33 36” 48
26” 35 37” 49
27” 36 38” 51
28” 37 39” 52
29” 39 40” 53
30” 40
ILLUSTRATION: A 30 – year – old woman with a 29-inch abdomen will have a number of 39.

Step 2. Measure to the nearest inch the circumference of the thigh. Find the
measurement on the Table 2 the corresponding number opposite the measurement. Add
this number to the one noted in step 1.
TABLE 2
14” 29 25” 52
PE 101 – PHYSICAL FITNESS & SELF TESTING ACTIVITIES 7
 15” 31 26” 54
16” 33 27” 56
17” 35 28” 58
18” 37 29” 60
19” 40 30” 62
20” 42 31” 65
21” 44 32” 67
22” 46 33” 69
23” 48 34” 71
24” 50
ILLUSTRATION: A 30 – year – old woman with a thigh measurement of 18 inches will
have a number of 37. Adding this number 37 to 39 of Step 1 will have a sum of 76.

Step 3. Measure to the nearest inch the measurement of the forearm. Find the
corresponding number of the measurement of the forearm in Table 3. Subtract this
measurement this from the sum derived in Step 1 and Step 2.
TABLE 3
6” 26 14” 60
7” 30 15” 65
8” 34 16” 69
9” 39 17” 73
10” 43 18” 78
11” 47 19” 82
12” 52 20” 86
13” 56 21” 91
ILLUSTRATION: A 30 – year – old woman with a forearm measurement of 8” will have a
number of 34. Subtract 34 from 76, leaving 42.

Step 4. Finally, note that for women of 35 and younger will have a constant
number of 20. Subtract it from the total of the first three steps. The result is the
percentage of the body fat for a sedentary person. If she exercises more than four hours
a week, reduce this figure by 3 for a woman. If the woman in the example is sedentary,
her body contains 22% fat: if she exercises 19%.
How to compute:

Step 1 Step 2 Step 3 Step 4

39 + 37 - 34 - 20 = 22% body fat

FOR WOMEN 36 AND OLDER

PE 101 – PHYSICAL FITNESS & SELF TESTING ACTIVITIES 8

 Step 1. Measure the nearest inch the circumference of the abdomen. Find the
measurement on Table 4 and note the corresponding number opposite the
measurement.
TABLE 4
25” 30 35” 42
26” 31 36” 43
27” 32 37” 44
28” 33 38” 45
29” 34 39” 46
30” 36 40” 48
31” 37 41” 49
32” 38 42” 50
33” 39 43” 51
34” 40 44” 52
45” 53

Step 2. Measure to the nearest inch the circumference of the thigh. Find the
measurement on the Table 5 the corresponding number opposite the measurement. Add
this number to the one noted in step 1.
TABLE 5
14” 17 24” 30
15” 19 25” 31
16” 20 26” 32
17” 21 27” 33
18” 22 28” 35
19” 23 29” 36
20” 25 30” 37
21” 26 31” 38
22” 27 32” 40
23” 28 33” 41
34” 42

Step 3. Measure to the nearest inch the measurement of the calf. Find the
corresponding number of the measurement of the forearm in Table 6. Subtract this
measurement this from the sum derived in Steps 1 and 2.
TABLE 6
10” 14 16” 23
11” 16 17” 25
12” 17 18” 26
13” 19 19” 27
14” 20 20” 29
15” 22 21” 30
Step 4. Finally, note that for women of 36 and older will have a constant

PE 101 – PHYSICAL FITNESS & SELF TESTING ACTIVITIES 9

number of 18. Subtract it from the total of the first three steps. The result is the
percentage of the body fat for a sedentary person.
How to compute:

Step 1 + Step - Step 3 - Step 4 = % body fat

FOR MEN 35 AND YOUNGER

Step 1. Measure the nearest inch the circumference of the upper arm. Find
the measurement on Table 7 and note the corresponding number opposite the
measurement.
TABLE 7
7” 26 15” 56
8” 30 16” 59
9” 33 17” 63
10” 37 18” 67
11” 41 19” 70
12” 44 20” 74
13” 48 21” 78
14” 52 22” 81

Step 2. Measure the abdomen and find the corresponding number on Table 8
opposite the measurement. Add this number to the one noted in step 1.
TABLE 8
21” 28 32” 42
22” 29 33” 43
23” 30 34” 45
24” 31 35” 46
25” 33 36” 47
26” 34 37” 49
27” 35 38” 50
28” 37 39” 51
29” 38 40” 52
30” 39 41” 54
31” 41 42” 55

Step 3. Take the third measurement, by measuring the forearm, and find the
corresponding number opposite in Table 9. Subtract this number from the sum derived
in steps 1 and 2.

TABLE 9
7” 38 15” 81
PE 101 – PHYSICAL FITNESS & SELF TESTING ACTIVITIES 10
 8” 43 16” 87
9” 49 17” 92
10” 54 18” 98
11” 60 19” 103
12” 65 20” 109
13” 71 21” 114
14” 76 22” 119

Step 4. Finally, the number as constant for men of 35 years and younger is 10.
Subtract this number from the total of the first three steps to find out the percent of the
body fat for a sedentary person. If he exercises more than 4 hours a week, reduce this
figure by 4.
How to compute:

Step 1 + Step 2 - Step 3 - Step 4 = % body fat

FOR MEN 36 AND OLDER

Step 1. Measure to the nearest inch the circumference of the buttock. Find the
measurement in Table 10 and take note the corresponding number opposite the measurement.
TABLE 10
28” 29 39” 41
29” 30 40” 42
30” 31 41” 43
31” 32 42” 44
32” 34 43” 45
33” 35 44” 46
34” 36 45” 47
35” 37 46” 48
36” 38 47” 49
37” 39 48” 50
38” 40 49” 51

Step 2. Measure the abdomen and find the corresponding number opposite the
measurement in Table 11. Add this number to the one noted in Step 1.
TABLE 11
26” 23 37” 33
27” 24 38” 34
28” 25 39” 35
29” 26 40” 36
30” 27 41” 37
31” 28 42” 38
32” 29 43” 39
33” 30 44” 39
34” 30 45” 40
35” 31 46” 41
36” 32 47” 42

Step 3. Take the third measurement by measuring the forearm, and find the

PE 101 – PHYSICAL FITNESS & SELF TESTING ACTIVITIES 11

 corresponding number opposite it in Table 12. Subtract this number from the sum
derived in Steps 1 and 2.
TABLE 12
7” 21 14” 42
8” 24 15” 45
9” 27 16” 48
10” 30 17” 51
11” 33 18” 54
12” 36 19” 57
13” 37 20” 60

Step 4. Finally, the number as constant for men of older 36 and older is 15. Subtract
this number from the total of the first three steps to find out the percent of body fat for a
sedentary person. If he exercises more than four hours a week, reduce this figure by 4.
How to compute: Step 1 + Step 2 - Step 3 - Step 4 = % body fat

B. SKILLS RELATED
In addition to five health-related components of physical fitness, the ability to
perform a particular sport or activity may depend on skill related components such as the
following: Speed, Power, Agility, Coordination, Balance, and Reaction Time.

6. Speed – The ability to perform a movement in as short period of time.

7. Power – The ability to exert force rapidly, based on a combination of strength and
speed.
8. Agility – The ability to change the position of the body quickly and accurately.
9. Coordination – The ability to perform motor tasks accurately and smoothly using
body movements and the senses.
10. Balance – The ability to maintain equilibrium while moving or while stationary.
11. Reaction Time – The ability to respond or react quickly to a stimulus.

Test VI. Flying 30-meter Test (Speed)

Objective: To monitor the development of the athlete's maximum sprint speed.
Required Resources: To undertake this test you will require:
 Flat non-slip surface
 Cones
 Stopwatch
 Assistant

How to conduct the test: This test requires the athlete to sprint 30 meters.

PE 101 – PHYSICAL FITNESS & SELF TESTING ACTIVITIES 12

  The athlete conducts a warm up for 10 minutes
 The assistant marks out a 30-meter straight section (A) with cone and places a
cone at the section (B)
 From a sprint start with appropriate start commands (on your marks, set, "GO")
from the assistant the athlete sprints.
 The assistant starts the stopwatch on the command "GO"
 The assistant records the time the athlete’s torso crosses the 30-meter point (B).

The following table, adapted from Davis (2000), are national norms for 16 to 19 year old.

Gender Excellent Above Average Average Below Average Poor

Male <4 4.0 - 4.2 4.3 - 4.4 4.5 - 4.6 >4.6
Female <4.5 4.5 - 4.6 4.7 - 4.8 4.9 - 5.0 >5.0

Test VII. Standing Long Jump Test (Power)

Objective: To monitor the development of the athlete's elastic leg strength.

Required Resources: To undertake this test you will require:
 Long Jump pit THE HARDEST THING ABOUT
 30 meter tape measure EXERCISE IS TO START DOING
IT. ONCE YOU ARE DOING
 Assistant EXERCISE REGULARLY, THE
How to conduct the test: HARDEST THING IS TO STOP.
Anonymous
 The athlete warms up for 10 minutes
 The athlete stand with toes behind a line, crouches down and using the
arms and legs jumps horizontally as far as possible landing with both feet
into the ground.
 The assistant measures and records the distance from the edge/line to the
nearest impression made by the athlete in the ground.
 The athlete repeats the test 3 times
 The assistant uses the longest recorded distance to assess the athlete's
leg strength
PE 101 – PHYSICAL FITNESS & SELF TESTING ACTIVITIES 13
Assessment
The following table is for male athletes (adapted from: Hede et al. 2011):
Age Excellent Above average Average Below average Poor
14 > 2.11m 2.11 - 1.96m 1.95 - 1.85m 1.84 - 1.68m <1.68m
15 >2.26m 1.26 - 2.11m 2.10 - 1.98m 1.97 - 1.85m <1.85m
16 >2.36m 2.36 - 2.21m 2.20 - 2.11m 2.10 - 1.98m <1.98m
>16 >2.44m 2.44 - 2.29m 2.28 - 2.16m 2.15 - 1.98m <1.98m

The following table is for female athletes (adapted from: Hede et al. 2011):
Age Excellent Above average Average Below average Poor
14 >1.91m 1.91 - 1.73m 1.72 - 1.60m 1.59 - 1.47m <1.47m
15 >1.85m 1.84 - 1.73m 172 - 1.60m 1.59 - 1.50m <1.50m
16 >1.83m 1.83 - 1.68m 1.67 - 1.58m 1.57 - 1.45m <1.45m
>16 >1.91m 1.91 - 1.78m 1.77 - 1.63m 1.62 - 1.50m <1.50m

Test VIII. Illinois Run Test (Agility)

Objective: The objective of the Illinois Agility Run Test (Getchell 2000) is to
monitor the development of the athlete's agility.
Required Resources: To undertake this test you will require:
* Flat non-slip surface * 8 cones
* Stopwatch * Assistant
How to conduct the test:
 This test requires the athlete to run the red line route in the diagram below
as fast as possible.
PE 101 – PHYSICAL FITNESS & SELF TESTING ACTIVITIES 14
  The athlete warms up for 10 minutes
 The assistance sets up the course as detailed in the diagram
 The athlete lies face down on the floor at the “Start” cone
 The assistant gives the command “GO” and starts the stopwatch.
 The athlete jumps to his/her feet and negotiates the course around the
cones following the red line route shown in the diagram to the finish
 The assistant stops the stopwatch and records the time when the athlete
passes the “Finish” cone.

Assessment
The following normative data is available for this test. For 16 to 19 year
olds (Davis et al. 2000):

Gender Excellent Above Average Average Below Average Poor

Male <15.2 secs 15.2 - 16.1 secs 16.2 - 18.1 secs 18.2 - 19.3 secs >19.3 secs

Female <17.0 secs 17.0 - 17.9 secs 18.0 - 21.7 secs 21.8 - 23.0 secs >23.0 secs

Test IX. Hand Eye Test (Coordination)

Objective: The objective of the test is to monitor the ability of the athlete's vision
system to coordinate the information received through the eyes to

PE 101 – PHYSICAL FITNESS & SELF TESTING ACTIVITIES 15

 control, guide, and direct the hands in the accomplishment of catching
a ball (hand-eye coordination).

Required Resources: To undertake this test you will require:

 Tennis Ball
 Stopwatch
 Smooth Wall
 Assistant

How to conduct the test: This test requires the athlete to throw and catch a
tennis ball off a wall.
 The athlete warms up for 10 minutes
 The athlete stands two meters away from a smooth wall
 The assistant gives the command "GO" and starts the stopwatch
 The athlete throws a tennis ball with their right hand against the wall and
catches it with the left hand, throws the ball with the left hand and catches it
with the right hand. This cycle of throwing and catching is repeated for 30
seconds
 The assistant counts the number of catches and stops the test after 30
seconds
 The assistant records the number of catches

Assessment

The following normative data, for 15 to 19 year olds, is available for this
test (Beashel and Taylor (1997).

Age Excellent Above Average Average Below Average Poor

15-16 years >35 30 - 35 25 - 29 20 - 24 <20
Test X. Standing Stork Test (Balance)

Objective: To monitor the development of the athlete's ability to maintain a state

of equilibrium (balance) in a static position.
Required Resources: To undertake this test you will require:

PE 101 – PHYSICAL FITNESS & SELF TESTING ACTIVITIES 16

  Warm dry location - gym
 Stopwatch
 Assistant
How to conduct the test:
 The athlete warms up for 10 minutes
 The athlete stands comfortably on both feet
with their hands on their hips
 The athlete lifts the right leg and places the sole
of the right foot against the side of the left
kneecap
 The assistant gives the command “GO”, starts
the stopwatch and the athlete raises the heel of
the left foot to stand on their toes
 The athlete is to hold this position for as long as
possible
 The assistant stops the stopwatch when the
athlete’s left heel touches the ground or the
right foot moves away from the left knee
 The assistance records the time
 The athlete rests for 3 minutes
 The athlete stands comfortably on both feet
with their hands on their hips
 The athlete lifts the left leg and places the sole of
the left foot against the side of the right knee cap
 The assistant gives the command “GO”, starts
the stopwatch and the athlete raises the heel of
the right foot to stand on their toes
 The athlete is to hold this position for as long as
possible
 The assistant stops the stopwatch when the
athlete’s right heel touches the ground or the
left foot moves away from the right kneecap
 The assistance records the time
Assessment
The following table (Schell & Leelarthepin 1994) are norms for male and
females.
Excellent Above Average Average Below Average Poor

Males >50 37-50 15-36 5-14 <5

Females >27 23-27 8-22 3-7 <3

Test XI. Ruler Drop Test (Reaction Time)

Objective: The objective of this test is to monitor the athlete's reaction time.

Required Resources: To undertake this test you will require:

 Meter ruler

PE 101 – PHYSICAL FITNESS & SELF TESTING ACTIVITIES 17

  Assistant
How to conduct the test:
 The ruler is held by the assistant between the outstretched index finger and

thumb of the athlete's dominant hand, so that the top of the athlete's thumb
is level with the zero-centimeter line on the ruler
 The assistant instructs the athlete to catch the ruler as soon as possible
after it has been released
 The assistant releases the ruler and the athlete catches the ruler between
their index finger and thumb as quick as possible
 The assistant is to record distance between the bottom of the ruler and the
top of the athlete's thumb where the ruler has been caught.
 The test is repeated 2 more times and the average value used in the
assessment.

Assessment

The following are national norms, adapted from Davis (2000) for 16 to 19 years old
.
Excellent Above Average Average Below Average Poor
<7.5cm 7.5 - 15.9cm 15.9 - 20.4cm 20.4 - 28cm >28cm

Practicum: Fitness test (Pre-Testing)

 Warm-up is a requirement before the conduct of physical fitness testing;
 Students must follow the procedure/s & perform the eleven (11) components of
physical fitness;
 All results must be indicated in the Personal Fitness Form (refer pp.108).

Summary:

An evaluation of an individual’s present fitness level can provide much

useful information. First, it enables one to determine where one is now in terms of
the condition of the important health-related fitness components and thereby aid

PE 101 – PHYSICAL FITNESS & SELF TESTING ACTIVITIES 18

in the planning of a realistic fitness program. Second, it provides baseline data
against which to measure future progress. And the assessment of one’s present
level of fitness can provide information to motivate one to engage in a program of
physical activities that will improve the level of fitness. Even discouraging results
do not mean that it is hopeless to begin a fitness program; it is important to begin
such as program regardless of one’s present physical condition.
As the late President John Fitzgerald Kennedy said, “Physical fitness is
not only one of the most important keys to a healthy body; it is the basis of
dynamic, creative, and intellectual activity in that intelligence and skill can
function at the peak of their capacity when the body is healthy and strong

LET’S DO THIS!
Activity 3

Assessing Your Body Image

Never Sometimes Often Always

PE 101 – PHYSICAL FITNESS & SELF TESTING ACTIVITIES 19
1. I dislike seeing myself in mirrors. 0 1 2 3
2. When I shop for clothing, I am more aware of my
weight problem, and consequently I find shopping for 0 1 2 3
clothes somewhat unpleasant.
3. I’m ashamed to be seen in public. 0 1 2 3
4. I prefer to avoid engaging in sports or public exercise
because of my appearance. 0 1 2 3
5. I feel somewhat embarrassed about my body in the
presence of someone of the other sex. 0 1 2 3
6. I think my body is ugly. 0 1 2 3
7. I feel that other people must think my body is unattractive. 0 1 2 3
8. I feel that my family or friends may be embarrassed to
be seen with me. 0 1 2 3
9. I find myself comparing myself with other people to see if they
are heavier than me. 0 1 2 3
10. I find it difficult to enjoy activities because I am self-conscious
about my physical appearance 0 1 2 3
11. Feeling guilty about my weight problem preoccupies most of
my thinking. 0 1 2 3
12. My thoughts about my body and physical appearance are
negative and self-critical. 0 1 2 3

Now add up the number of points you have circled in

each column: ________ 0 +______ +_______ +_______

Fit & Well - Fifth Edition

Scoring Guideline:

The lowest possible score is 0, and this indicates a positive body image.
The highest score is 36, and this indicates an unhealthy body image. A score
higher than 14 suggests a need to develop a healthier body image.

PE 101 – PHYSICAL FITNESS & SELF TESTING ACTIVITIES 20