PHYSICAL FITNESS ASSESSMENT

WEIGHT (BODY MASS) The heaviness or lightness of a person. (In combination with stature (height)
is used to determine body mass index that indicates whether one is of normal weight, overweight
or obese.)

• Equipment: Weighing or Bathroom scale

• Procedure: For the Performer:

a. Wear light clothing before weighing.

b. On bare feet, stand erect, and still with weight evenly distributed on the center on the scale.

For the Partner: a. Before the start of weighing, adjust the scale to zero point. b. Record the score
in kilograms.

• SCORING: record body mass to the nearest 0.5 kilograms.

HEIGHT (STATURE) It is the distance between the feet on the floor to the top (vertex) of the head in
standing position.

• Equipment: Tape measure laid flat to a concrete wall. The zero point starts at the bottom of the
floor; L-square and an even and firm floor and flat wall.
Procedure: For the Test Performer:

a. Stand erect on bare feet with heels, buttocks and shoulders pressed against the wall where the
tape measure is attached.

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. Make sure that the L-square when placed on the head of the student is
straight and parallel to the floor. b. Record the score in meters.
• Scoring – record standing height to the nearest 0.1 centimeters. (*** 1meter = 100 centimeter)

HIP TO WAIST RATIO

The Waist-to-hip Ratio (WHR) looks at the proportion of fat stored on your body around your waist
and hip. It is a simple but useful measure of fat distribution. The Waist Hip Ratio is calculated by
dividing your waist measurement by your hip measurement, since the hips are the widest part of
your buttocks.

The formula is: WHR= waist circumference / hip circumference.

CLASSIFICATION

CARDIOVASCULAR ENDURANCE

3 – Minute Step Test

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 the oxygen.
Endurance may also refer to the ability of the muscle to do repeated work without fatigue.

Purpose – to measure cardiovascular endurance.

Equipment: Stopwatch, drum or clapper

Step:

(height) Elementary – 8 inches Secondary & Tertiary – 12 inches

*Alternatives (may use the first step of the stair)

Procedure

• For the Performer:

a. Position at least one foot away from the step or bench.

b. At the signal “Go”, step up and down the step/ 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 (ct. 1), up with the right foot (ct.
2), down with the left foot (ct. 3), down with the right foot (ct. 4).

c. Repeat the steps starting with your right foot

d. Repeat b and c until you reach the 3-minute time.

e. Immediately after the exercise, locate your pulse and wait for the signal to start the counting.
(Give 5 sec. to locate the pulse)

f. Don’t talk while taking the pulse beat.

g. Count the pulse beat for 10 sec. Multiply it by 6.

• For the Partner:

a. As the student assumes the position in front of the step, signal, “Ready” and “Go”, start the
stopwatch for 3-minute step test.

b. After the test, allow performer to locate his/her pulse in within 5 seconds.

c. Give the signal to count the pulse beat.

d. Let the performer count his/her pulse beat for 10 seconds and multiply it by 6.

• Scoring – record the 60-second heart rate after the activity.

 TARGET ZONE
RHR – Resting heart rate. To locate your pulse use your index finger and middle finger to locate
your pulse in your arms. In 10 seconds, count how many beat have occurred then multiply by six.
MHR – Maximum Heart Rate. 220 – Age (ex. 220 – 30 = 190)
WHR – Working Heart Rate. After exercise, just like getting your RHR you have to locate your pulse,
count how many beat in 10 seconds multiply by 6.

NOTE: When getting your RHR you need to rest for at least 5 mins., do not talk nor roam around or
laugh with your seatmate. All you have to do is sit and relax, after start getting your RHR. Then
when getting your WHR after the 3 minute step test (or any workout exercise) locate your pulse for
5 seconds then get your WHR.

o If your WHR consistently exceeds your MHR during exercise, it may indicate that you are pushing
yourself too hard.
o Overexertion can lead to fatigue, increased risk of injury, and potential strain on your
cardiovascular system.
o It’s crucial to find a balance between challenging yourself and avoiding excessive strain.
Listening to your body and adjusting your exercise intensity accordingly is essential.

Remember that MHR is not an indicator of physical fitness; it’s merely a reference point for
determining exercise intensity.
FLEXIBILITY

SIT – AND REACH

Purpose – to test the flexibility of the lower back and extremities.

• Equipment: Tape measure or meter stick, card board or paper

Procedure

• For the Performer:

a. Sit on the floor with back, head and shoulders flat on the wall. Feet are 12 inches apart.

b. Interlock thumbs and position the tip of the fingers on the floor without bending the elbows.
Reach up.

c. Place hands on top of the card board or paper where the tips of the middle fingers are at the top
edge of the card board or paper. Start the test by pushing the card board or paper slowly and try to
reach the farthest distance possible without bending the knees. Hold for 2 seconds.

d. Bouncing or jerking movement is not allowed.

e. Do it three times.

• For the Partner:

a. As the performer assumes the (b) procedure, position the zero point of the tape measure at the
tip of the middle fingers of the performer.

b. See to it that the knees are not bent as the performer slides the farthest distance that he could.

c. Record farthest distance reached in centimeters.

• Scoring – record the distance to the nearest 0.1 centimeters.

MUSCULAR ENDURANCE

PUSH – UP

Strength – is the ability of the muscle to generate force against physical objects

Purpose – to measure strength of upper extremities.

Equipment: exercise mats or any clean mat.

Procedure

• For the Performer:

a. Lie down on the mat; face down in standard pushup position; palms on the mat about shoulder
width, fingers pointing forward, and legs straight, parallel, and slightly apart, with the toes
supporting the feet.
b. FOR BOYS: Straighten the arms, keeping the back and knees straight, then lower the arms until
there is 90-degree angle at the elbows (upper arms are parallel to the floor.)

FOR GIRLS: With knees in contact with the floor, straightens the arms, keeping the back straight,
then lowers the arms until there is a 90- degree angle at the elbows (upper arms are parallel to the
floor).

b. Perform as many repetitions as possible, maintaining a cadence of 20 push-ups per minute. (2

seconds going down and 1 sec. going up). Note: 60 beats/min.

• For the Partner:

a. As the performer assumes the position of push-up, start counting as the performer lowers his/
her body until he/she reaches 90-degree angle at the elbow.

b. Make sure that the performer executes the pushups in the correct form.

c. The test is terminated when the performer can no longer execute the push-ups in the correct
form, if in. pain, voluntarily stops, or cadence is broken.

Scoring – record the number of push-ups made.

PUSH UP TEST (AMRAP)

SQUAT TEST Powerful legs are essential in most sports, and the squats test gives athletes and
coaches a simple way to monitor this on a regular basis.

Equipment:

• A chair that makes your knees bend at 90 degrees when you sit on it.

• An assistant

Procedure:

a. Stand in front of the chair, facing away, feet shoulder-width apart

b. Squat down and lightly touch your backside on the chair

c. Immediately stand back up d. Repeat this until you are fatigued

Scoring - Record the number of squats completed

SQUAT TEST (AMRAP)

 MUSCULAR STRENGTH

PLANK TEST

Purpose – to measure strength/stability of the core muscles.

Equipment: exercise mats or any clean mat.

Procedure

• For the Performer:

a. Assume a push-up position. Rest body on forearms with the palms and fingers flat on the floor.
Elbows are aligned with the shoulders.

b. Legs are straight with ankles, knees and thighs touching together.

c. Support weight on forearms and toes; make sure that your back is flat. Head, neck and spine are
in a straight line.

d. Keep abdominals engaged/contracted; do not let stomach drop or allow hips to rise.

• For the Partner:

a. Ensure the availability of a mat/smooth flooring or anything that can protect the forearms.

b. Give the signal “Start/Go” and start/press the time piece.

c. Make sure that the back of the head, neck, spine and ankles are in a straight line.

d. Stop the time when the performer can no longer hold the required position, or when the
performer has held the position for at least 90 seconds. Holding the plank position beyond 90
seconds is considered unnecessary. (90 sec. – maximum time)

•Scoring – record the time in the nearest sec./min.

PLANK TEST (AMRAP)

FEMALE MALE
RATING
TIME (min:sec) TIME (min:sec)
EXCELLENT 2:01+ 2:21+
ABOVE AVERAGE 1:31-2:00 1:45-2:20
AVERAGE 1:20-1:30 1:34-1:44
BELOW AVERAGE 1:03-1:19 1:17-1:33
POOR <1:03 <1:17