Physical Fitness Test

GENERAL OBJECTIVES OF A PHSYICAL FITNESS TESTING PROGRAM

(1) learn the process of evaluating one's personal fitness level,

(2) discover one's personal best physical performance, and

(3) evaluate the existing physical education program of the institution in the light of test results in
order to achieve higher levels of fitness.

Precautionary and Safety Guidelines for Physical Fitness Testing:

1. Consult a physician before undertaking any vigorous activity/ submit a Medical Clearance
(required).

2. Safety check must be done on choice of testing area/ availability of a testing area.

3. Safety check on equipment/ materials for the tests.

4. Wear proper attire.

5. Proper Warm-Up, Stretching and Cool Down after the tests to avoid injury.
The importance of fitness testing:

Physical Fitness : Body Mass Index (BMI)

Objective: A measure of body fat based on one’s weight and height.

BMI is more of an indicator than a direct measurement of a person’s total body fat. As the BMI score
increases, so does the person’s total body fat increases.

How to calculate Body Mass Index? Body Mass Index is a simple calculation using a persons height and
weight. The formula is BMI = kg/m2, where kg is a person’s weight in kilograms and m2 is their height in
meters squared. A BMI of 25.0 is overweight, while the healthy range is 18.5 to 24.9.

(Example): For an adult with height of 180cms. and weight of 75 kgs.

First step is to convert the height into meters. As there are 100cms in a meter, we divide our figure by
100. This gives us 1.8 meters.

Computation for BMI:

BMI = 75kgs
1.8m x 1.8m
BMI = 75kgs

3.24m

BMI = 23.15 (Normal)

Objective: To measure general endurance.

Directions:

The test criterion is the pulse rate at the end of the three-minute step test. This is done by stepping up
and down the bench/ stair step at the rate of 96 steps per minute for the men and 88 steps per minute
for the women for the duration of three-minutes. At the end of the test, pause for 5 seconds as three
performers palpates his pulse immediately after the 5 seconds rest period. The pulse is counted for
exactly 15 seconds. Fitness status is assessed using the norms.

1. The performers should have sufficient practice in counting their pulse. The correct procedure for
counting the pulse should be taught. One method is to grasp the wrist with the fingers. Another is by
placing the tips of the fingers along the carotid artery on the neck under the jawbone.

2. Make sure that the performers are well rested and have a stable heart rate before taking the
test. This can be done by making them rest quietly for at least 5 to 10 minutes prior to the test.

Physical Fitness: Sit-Ups

Objective: To measure the abdominal strength and endurance

Facility and equipment: A clean-dry floor/ mat

Directions:

1. The performer lies on his back on a clean-dry floor with his knees bent at 90 degrees and
feet flat on the floor, knees together. He clasps his hands behind the head with elbows out at the sides.
A partner kneels in front of the performer and holds down the feet of the performer.

2. To perform the test, the performer "curls-up" and brings his head to his knee. This action
constitute one curl-up.
3. Without any pause the performer returns to the starting position just long enough for his back
to touch the floor and immediately curls-up again. He repeats the action as many times as possible.

Breathing Procedure: The performer should exhale when he curls-up and inhale as he lowers down.

Rules of Curl-Ups/ Sit-Ups:

1. Only one (1) trial shall be allowed for the performer.

2. No pause/ resting between curl-ups.

3. The knees must remain bent together at right angle and feet flat on the floor for the duration of
the test.

4. The curl-up shall be counted only if the performer return to the starting position with the upper
back touching the floor (no pause/ rest) before curling up again.

Physical Fitness: Push-Up

Objective: To measure the arm strength and endurance

Facility and equipment: A clean-dry floor/ mat

Directions:

1. (Starting position) The performer lies the straight body facing down the floor (prone position)
with hands flat at the sides directly below the shoulder level, fingers pointing forward, elbows back, and
feet close together.
2. The performer does the push up by extending with his elbows straight upward raising the

trunk until arms are fully extended.

3. The performer lowers down to the floor as executed in Direction No.1.

4. Repeat the push-up as many times as possible.

Breathing Procedure: Inhale when pushing-up, and exhale when lowering down.

Scoring the Push-Up: The score is the number of correct push-ups performed until the performer
completely stops. The maximum number of push-ups for the women is 30, while 50 for the men.

Physical Fitness: Sit and Reach

Objective: To measure trunk, hip and hamstring flexibility

Facility and equipment: A clean-dry floor/ mat, a marker and tape measure or meter stick

Directions:

1. The performer should sit on the floor astride in long sitting position with his back on a wall. The
distance from the heels of the feet must be 30cms apart.

2. The performer starts by hooking thumbs together and points extended fingers upward -raising
the arms overhead (no stretch on arms), with his back flat on the wall. Then he brings down the floor his
hands between his legs to make his 'normal reach' mark.
3. As the normal reach mark has been made, the performer is now ready for his 1st trial of the sit
and reach test. He now again extends his arms over and slowly reaches both

hands forward-down to the floor as far as possible. His fingertips should touch the tape measure and
should be able to hold the position while the distance reached is recorded.

4. Only two (2) trials shall be allowed.

5. The performer should not attempt to add length by bouncing or jerking forward during the sit
and reach.

Scoring the Sit and Reach: The farthest reach is the best score. Record the reach to the nearest
centimeter.

Physical Fitness: Standing Long Jump

Objective: To measure leg power

Facility and equipment: A clean-dry floor, a marker and tape measure/ meter stick

Directions:

1. The performer stands comfortably with feet slightly apart behind the take-off line.

2. Preparatory to the jump, the performer swings the arms backward and bend the knees.
Simultaneously extending the knees and swinging forward the arms accomplish the jump.

3. The jumps must be made from both feet and landing on both feet.

Rules for Standing Long Jump:

1. Only two successive trials are allowed during the testing period.

2. The measurement is made from the take-off line to the heel of the foot closest to the take-off
line.

3. Attempts where the performer loses his balance and falls backward or to the ground are not
counted.
4. Taking off beyond the take-off line is considered a foul.

Scoring: The farthest jump is the best score. Record to the nearest centimeter.

Exercise Prescription

Exercise prescription commonly refers to the specific plan of fitness-related activities that are
designed for a specified purpose, which is often developed by a fitness (or rehabilitation) specialist. Due
to the specific and unique needs and interests of the individual, the goal of exercise prescription should
be successful integration of exercise principles and behavioral techniques that motivates the participant
to be compliant, thus achieving their goals. Exercise prescription is based on 5 principles: type,
duration, frequency, intensity, and volume.

Type refers to mode of exercise training, with the main forms being aerobic (i.e. endurance
training), resistance (i.e. strength training), flexibility, and balance. The length and number of exercise
sessions performed within a given time frame, are described by duration and frequency, respectively.
Intensity is defined as the level of effort being exerted by the participant and can be measured in a
variety of ways. The final principle of exercise prescription is volume. Volume is a sum of the intensity,
frequency, duration, and longevity of a physical activity program.

With moderate intensity the performer will have a faster heartbeat, feel warmer, and breath
harder. An example is brisk walking. With vigorous intensity the performer will get warm quickly,
perspire, breath much harder, and will struggle to maintain a conversation. Recommendations regarding
frequency, time, and intensity have been established for each type of exercise training.
 The way in which these recommendations are applied depends on multiple factors. In
developing a program prescription, health professionals must consider fitness level, fitness goals,
exercise preferences, equipment availability, and other personal factors that may impact participation.
For example, if a patient or client is starting at a low level of fitness, an initial program may include low
to moderate intensity, aerobic exercise that the individual enjoys and fits his or her time schedule to
encourage adherence. In addition the patient or client may have to work up to meeting the
recommended 150 minutes per week.

Apply the FITT principle when prescribing exercise:

• Frequency

How many times a week for an activity?

For sedentary individuals, start with 2-3 days/week of aerobic exercise and build up to 5 days/week.
Help pt to establish an exercise routine.

• Intensity

How hard to exert?

Someone new to exercise should start at a low intensity, but health changes occur at a moderate
exercise intensity

• Type

Which type of activity agreed with the patient?

Should be enjoyable, affordable, and achievable

• Time

How long in minutes

This does not include the warm up or cool down.

10 min bouts of exercise can be accumulated throughout the day

If walking is the exercise - first increase the time before increasing the intensity (walking uphill/at a
quicker pace).
Exercise Progression

Progression is way in which frequency, intensity, and duration of an exercise program are
increased. Advancement of an exercise program should be incremental to encourage participant
adherence and avoid injury. Recommendations for progressing aerobic exercise include increasing the
duration of sessions 5 to 10 minutes every 1 -2 weeks for the first 4-6 weeks. Frequency and intensity
can be progressed as tolerated. Overall volume should be monitored for adverse effects decreased if
necessary.

In the case of resistance exercise, increasing repetitions is favoured before increasing load. Once
the maximum repetitions for a target range have been achieved, load can be increased by approximately
5% so that no more than the lower limit of repetitions can be performed.