Using your Phone or any recording materials, provide documentation while making

the activity. Submit it to your instructor via gclassroom.

Fitness Testing Results

Date: Time: Instructor:
Personal Details
Name: Age:
Gender:
Contact:
(address/email/phone)
Physical Details
Activity:
Fitness Level:
Training Phase: (speed, speed endurance, strength, technique)
Health Status: (illness, injuries, fatigue, sleep)
Basic Data
Weight: Height: Resting heart rate: Test
Results
Test Name Results/units Notes
1.

2.

3.

4.
 1 -Mile Endurance Run / Walk Test
The one-mile endurance or walk test is a commonly used walk/run test of aerobic endurance.
PURPOSE: this test measures aerobic endurance, as a measure of health and an important
component of many sporting activities.

EQUIPMENT REQUIRED: stopwatch, smooth and level marked 1 mile track, paper and
pencil.

DESCRIPTION: The purpose of this test is to complete one mile in the fastest possible time.
After the purpose of the test and instructions are given, the participants begin running on the
count "Ready? Go!". If they desire, walking may be interspersed with running, however, they
should be encouraged to cover the distance in as short a time as possible. SCORING: Note
the time, in minutes and seconds, it took to complete the mile.

Back-Saver Sit-and-Reach
This variation of the traditional sit and reach flexibility test is designed to measure the
flexibility of the left and right legs separately.
EQUIPMENT REQUIRED: Measurement tape

PROCEDURE: Shoes should be removed first. Sit on the floor with one leg out straight and
the other leg with the knee bent and its foot flat on the floor. The outstretched foot is placed
flush against the measurement tape. With hands placed on top of each other and palms facing
down, the subject reaches slowly forward along the measuring line as far as possible. After
three practice reaches, the fourth reach is held for at least one second while the distance is
recorded. The subject may repeat the test three times and the best score taken.
SCORING: The score is recorded to the nearest centimeter or half inch as the distance
reached by the tip of the fingers.
VALIDITY: This test only measures the flexibility of the lower back and hamstrings, and is
a valid measure of this.

90-degree Push-Ups
The push-up fitness test (also called the press-up test) measures upper body strength and
endurance. There are many variations of the push-up test, with differences in the placement
of the hands, how far to dip, the duration of the test and the method of counting the number
of completed push-ups.
POSSIBLE EQUIPMENT REQUIRED: depending on which protocol you use, you will
need a floor mat, metronome (or audio tape, clapping, drums), stopwatch, wall, chair.
PROCEDURE: A standard push-up begins with the hands and toes touching the floor, the
body and legs in a straight line, feet slightly apart, the arms at shoulder-width apart, extended
and at a right angle to the body. Keeping the back and knees straight, the subject lowers the
body to a predetermined point, to touch the ground or some other object, or until there is a
90- degree angle at the elbows, then returns back to the starting position with the arms
extended. This action is repeated without rest, and the test continues until exhaustion, or until
they can do no more in rhythm or have reached the target number of push-ups.
 SCORING: Record the number of correctly completed push-ups.
TARGET POPULATION: the push-up test is commonly used as a general test of strength.
There are some sports in which upper body strength is particularly important.

Curl-Up
Good strength and endurance of the abdominal muscles are important in promoting
correct posture and pelvic alignment. The curl-up abdominal fitness test requires the
participants to perform as many curl-ups as possible following a cadence of one every three
seconds.
PURPOSE: The curl-up test measures abdominal strength and endurance, which is important
in back support and core stability.
EQUIPMENT REQUIRED: a flat, clean, cushioned surface.

PROCEDURE: The student begins by lying on their back, knees bent at approximately 140
degrees, feet flat on the floor, legs slightly apart, arms straight and parallel to the trunk with
palms of the hands resting on the mat. The fingers are stretched out and the head is in contact
with the mat. The measuring strip is placed on the mat under the students legs so that their
fingertips are just resting on the nearest edge of the measuring strip. The feet cannot be held
or rest against an object. Keeping heels in contact with the mat, the student curls up slowly,
sliding their fingers across the measuring strip until the fingertips reach the other side, then
curls back down until their head touches the mat. Movement should be smooth and at the
cadence of 20 curl-ups per minute (1 curl-up every 3 seconds).
SCORING: Record the total number of curl ups. The test is continued until exhaustion (e.g.
the subject cannot maintain the set rhythm), or until they complete 75 curl-ups. The test is
also stopped if the student has two technique warnings - if the heels come off the floor, the
head does not return to the mat, or the fingertips do not reach the far side of the measuring
strip.

ACTIVITY 2: BMI COMPUTATION

Compute your Body Mass Index and Identify where you belong using the
classification below.
 Health BMI )
Risk (kg/m
Risk of developing problems such as nutritional deficiency and Under
osteoporosis 18.5
Low Risk (healthy 18.5 to
range) 23
Moderate risk of developing heart diseas , high blood pressure, stroke, 23 to 27.5
diabetes

High risk of developing heart disease, high lood pressure, stroke, Over 27.5
diabetes b

1. Based on your BMI classification are you physically fit?

2. How do you find your BMI Health risk level?

ACTIVITY 2: BMR COMPUTATION

Compute your Basal Metabolic Rate

BMR Result: