PHYSICAL FITNESS ASSESSMENT AND GOAL

SETTING
OBJECTIVES
▪ Identify the different assessment tools under skill-related and
health-related components of fitness
▪ Perform properly the different skill related and health related
fitness tests
▪ Assess one’s strengths and weaknesses
▪ Observe safety measures while performing the tests
▪ Value the importance of physical fitness tests components.
 PHYSICAL FITNESS ASSESSMENT
▪ After taking the concepts of physical activity
and physical fitness, it is appropriate to impart
the physical fitness components consisting of
the health-related and skill related fitness. To
determine the strengths and weaknesses of an
individual there are several activities and tools
to be used to assess one’s performance
namely 3 min. step test, BMI, 1 minute push-
ups, sit and reach, .
HEALTH-RELATED FITNESS ASSESSMENT
 BMI OR BODY
FORMULA FOR COMPUTING BODY MASS MASS INDEX
INDEX
The body’s relative
amount of fat to fat-free
mass
Body Mass Index is a
simple calculation using
a person's height and
weight.
 Procedure:
Measuring the Height ►shoes or footwear must be
removed
►legs are straight, arms are at
sides, and shoulders are level.
► feet should be flat on base
plate or floor
►look straight ahead and the line
of sight is parallel with the floor.
►participant’s head is in the
“Frankfort plane”. This position is
an imaginary line from the center
of the ear hole to the lower
boarder of the eye socket.
►Take the measurement while
the head, shoulders, buttocks,
and heels touching the flat
surface (wall).
►record the score into meters
 Procedure:
MEASURING YOUR WEIGHT
►Ensure shoes and any
heavy clothing is removed
and ask the participant to
remove any other heavy
objects on their pocket.
►stand still on the center of
the scales with their arms
hanging loosely at their sides
►The weight should be
recorded in kilograms as
displayed
(i.e. to the nearest 100g or
0.1kg)
 FINDING YOUR
HEART RATE
When taking the pulse, remember
R to press lightly to avoid obstructing
A the blood flow.

D You need to get the pulse rate in 10

seconds to beats per minute (a 10-
I second pulse rate is equal to 120
A bpm) and multiply by 6.
Resting heart rate :________
L bpm(10 secs.) x 6=______

C Working heart rate :_______

A bpm(10 secs.) x 6=______

R Recovery heart rate :______

O bpm(10 secs.) x 6=_______
T
I Use stopwatch for this activity
D
 Procedure:
3 MINUTE STEP TEST ►Stand at least 1 foot away from the
step or bench with trunk erect and eyes
looking straight ahead
►the first step of the sequence should
be alternate
► At the signal “GO”, step up and down
the step/bench for 3 minutes at a rate
of 96 beats per minute
►use dominant foot on your first step.
► 1 cycle consists of 4 beats- up with
the right foot(1), up with the left
foot(2), down with the right foot(3),
and down with the left foot(4)
►Repeat the cycle until you finish the
required time.
►After the exercise, immediately get
your pulse for 10 seconds and multiply
it by 6(working heart rate)
►Rest for 1 minute then get your
recovery heart rate for 10 seconds x 6.
SIT AND REACH Procedure:
►Sit on the floor with back,
head and shoulders flat on the
wall.
►Feet are 1 foot or 12 inches
apart
►Interlock thumbs and position
tip of the fingers on the floor
without bending the elbows
►position the zero point mark of
the tape measure at the tip of
the middle finger
►Slowly slide your hands
forward and try to reach the
farthest distance(cm) possible
without bending your knees
►do not bounce or jerk during
the performance
►performer will execute two
trials but the best score will be
recorded.
PUSH-UPS Procedure:
►Perform a short warm up before
performing any fitness testing.
►Begin in a push-up position on
hands and toes with hands
shoulder-width apart and elbows
fully extended. Women may opt for
the modified position, which hands
shoulder width apart, back straight
and knees bent.
►While keeping a straight line
from the toes to hips, and to the
shoulders, lower your upper body
so your elbows bend to 90
degrees.
►Push back up to the start
position.
►Continue with this form and
complete as many repetitions as
possible without breaking your
form.
►Record the total number of full
push-ups completed.
50 PUSH-UPS MAX FOR BOYS
25 PUSH –UPS MAX FOR GIRLS
PUSH-UPS SCORING
SKILL-RELATED FITNESS ASSESSMENT
 Procedure:
HEXAGON AGILITY TEST For the performer
It measures the ability to move quickly while
►Start with both feet together in the
maintaining balance. middle of the hexagon facing the front
line.
Mark a hexagon(six sided shape) on the floor. The length of each
►On the command “GO”, jump ahead
side should be 24 inches(60.5 cm), and each angle should work out across the line, then back over the
to be 120 degrees. same line into the middle of the
hexagon.
►Then, continuing to face forward
with feet together, jump over the next
side and back into the hexagon.
►Continue the pattern for three full
revolutions.
►Perform the test both clockwise and
counterclockwise.
For the tester
►Record the time taken to complete
three full revolutions. The best score
from two trials is recorded.
►If the performer jumps the wrong
line or land on a line then the test is to
be restarted.
►Record the time in nearest minutes
HEXAGON AGILITY TEST SCORING
SCORE STANDARD INTERPRETATION

5 5 SECONDS AND BELOW EXCELLENT

4 6-10 SECONDS VERY GOOD

3 11-15 SECONDS GOOD

2 16-20 SECONDS FAIR

1 21-25 SECONDS NEEDS IMPROVEMENT

0 OVER 25 SECONDS POOR

 Procedure:
STICK DROP TEST For the Performer
►Sit in an armchair or chair next to the
To measure the reaction time as to how fast a table so that your elbow and the lower
person respond to a stimulus, the higher your arm rest on the desk/ table comfortably.
score, the faster your reaction time. ►The heel of your hand should rest on
the desk/table so that only the fingers
and thumb extend beyond the edge of
the desk/table.
►As the tester drop the stick, catch it
with the thumb and index finger as fast
as possible without lifting elbow from the
desk.
►Your score is the number of inches
read on the ruler/stick just above the
thumb and index finger after you catch
the yard stick.
SCORE STANDARD INTERPRETATION For the Tester
5 0-6.0 CM EXCELLENT ►Hold the ruler or the stick at the top,
allowing it to dangle between thumb and
4 6.1-12CM VERY GOOD fingers of the performer.
►The ruler/stick should be held so that
3 12.1-18CM GOOD the 24- inch mark is even with your
2 18.1-24CM FAIR thumb and index finger. No Part of the
hand of the performer should touch the
1 24.1-30CM NEEDS IMPROVEMENT ruler/stick.
0 DID NOT CATCH POOR ►Without warning, drop the stick and let
the performer catch it with his thumb and
 Procedure:
STANDING LONG JUMP For the performer:
To measure the explosive strength and power of the legs. ►Stand behind the take-off line,
the tips of your shoes should not
go beyond the line.
►As you prepare to jump, bend
your knees and swing your arms
backward and jump as far as
you can.
For the Tester:
►Lay the tape measure(in
centimeters) on the floor.
►Set a take-off line on the point
zero of the tape measure.
►After the jump, spot the mark
where the back of the heels of
the performer has landed
closest to the take-off line.
►Record the score to the
nearest 0.1 cm.
2 trials will be given in
succession
STANDING LONG JUMP SCORING
SCORE STANDARD INTERPRETATION

5 201 CM AND ABOVE EXCELLENT

4 151 CM- 200 CM VERY GOOD

3 126 CM- 150 CM GOOD

2 101 CM- 124 CM FAIR

1 55 CM- 100 CM NEEDS IMPROVEMENT

 Procedure:
PAPER JUGGLING
A physical human skill involving the movement of an
object, usually through the air to measure the coordination For the Performer
of the eye and hand.
►Stand comfortably on an
area with no obstruction.
►Hit the 4 grams crumpled
paper alternately with right and
left palm in upward motion
For the Tester
►See to it that the performer
hit the crumpled paper
alternately with his right and
left palm.
SCORE STANDARD INTERPRETATION
►Count up to how many times
5 41 AND ABOVE EXCELLENT the performer has hit the
4 31-40 VERY GOOD crumpled paper.
3 21-30 GOOD ►Stop the test if it drops
2 11-20 FAIR 3 TRIALS WITHIN 2
1 1-10 NEEDS IMPROVEMENT
MINUTES
 Procedure:
STORK BALANCE TEST For the Performer
To assess the ability to balance on the ball of ►Remove the shoes and place the
the foot. hand on the hips.
►Position the non-supporting foot
against the inside knee of the
supporting leg.
►Raise the heel to balance on the ball
of the foot.
For the Tester
►The performer is given one minute to
practice the balance.
►The stopwatch is started as the heel
raised from the floor.
►The stopwatch will stopped if any of
the following occur:
-The hands come 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
►Record the time in nearest seconds
 STORK BALANCE TEST SCORING
SCORE/AGE 17 AND ABOVE INTERPRETATION

5 161-180 SECS EXCELLENT

4 121-160 SECS VERY GOOD

3 81-120 SECS GOOD

2 41-80 SECS FAIR

1 1-40 SECS NEEDS IMPROVEMENT

▪ https://www.medicalnewstoday.com/articles/153390#types-and-benefits
▪ https://en.wikipedia.org/wiki/Exercise
▪ https://www.healthline.com/health/fitness-exercise/anaerobic-exercise#types
▪ https://www.healthline.com/health/fitness-exercise/aerobic-exercise-examples#:~:t
ext=Aerobic%20exercise%20is%20any%20type,will%20increase%20during%20aero
bic%20activities
.
▪ https://www.vertimax.com/blog/8-best-agility-training-exercises
▪ https://www.uhs.nhs.uk/Media/Southampton-Clinical-Research/Procedures/BRCPr
ocedures/Procedure-for-adult-weight.pdf
▪ https://www.uhs.nhs.uk/Media/Southampton-Clinical-Research/Procedures/BRCPr
ocedures/Procedure-for-adult-height.pdf