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Physical Fitness TEST PRE
Philippine Public Administration (PS 222)
Ateneo de Davao University
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Activity 1: PAR Q & YOU (A Questionnaire for People Aged 15 to 69)
Instruction: This questionnaire will help you and your family members check if moderate to vigorous physical activity is safe for all of you. Put (/) for YES and (x) for NO in the box that corresponds to you and your family’s answers. If you answer “No” to all the questions, you are ready to engage in an active lifestyle. If you answer “Yes” to any question, you need to talk to your family physician about you or your family member’s condition before participating in any physical activities. If you are planning to become much more physically active than you are now, start by answering the seven questions in the box below. If you are between the ages of 15 and 69, the PAR-Q will tell you if you should check with your doctor before you start. If you are over 69 years of age, and you are not used to being very active, check with your doctor.
Common sense is your best guide when you answer these questions. Please read the questions carefully and answer each one honestly: check YES orNO. (fgcu/mariebcollege/rehabilitationsciences/exercisescience/files/EIM -PAR-Q1-ada)
Activity 2: Physical Fitness Tests (Health-related) The physical fitness test is a set of measures designed to determine one’s level of physical fitness. These tests will give you a deeper understanding of the importance of exercise in developing total fitness and wellness. Record the result on the table provided in the next succeeding pages. Guidelines: 1. Do the following to prepare for the tests.
QUESTIONS Father Mother Sister Brothe r
You
- Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?
- Do you feel pain in your chest when you do physical activity?
- In the past month, have you had chest pain when you were not doing physical activity?
- Do you lose your balance because of dizziness or do you ever lose consciousness?
- Do you have a bone or joint problem (for example, back, knee or hip) that could be made worse by a change in your physical activity?
- Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart condition?
- Do you know of any other reason why you should not do physical activity?
_- Review the procedure in conducting the Physical Fitness Tests.
- Wear the appropriate attire.
- Do the warm-up exercises on your own or with your partner.
- Re-orient yourself on the proper execution of the tests and recording of test_ _results.
- Go through the test without exerting maximum effort.
- Observe safety._
2. Perform the tests with a partner or assistant. 3. Record your test results.
Suggested sequence in administering and performing the tests. Day 1 Day 2
BMI
3-minute Step Test
Zipper Test
Basic Plank
Push up
Sit and Reach
HEALTH-RELATED FITNESS TESTS
Formula for computing Body Mass Index Weight [kg] Height [m] 2
Example: 30 = 30 = 20 (Normal) (1) 2 1.
Classification: Below 18 Underweight 18 – 24 Normal 25 – 29 Overweight 30 – Above Obese
A. Weight – the heaviness or lightness of a person.
Equipment Weighing or bathroom Scale in your house or in your Barangay Health Center calibrated properly.
Procedure For the test taker: a. Wear light clothing before weighing.
A. Body Mass Index (BMI) - is the body’s relative amount of fat to fat-free mass.
Men Women Risk Centimeter Inches Centimeter Inches Very High >120 >47 >110 >43. High 100 – 120 39 – 47 90 – 109 35 – 43 Normal 102 40 88 34. Low 80 – 99 31 – 39 70 – 89 28 – 35 Very Low <80 <31 <70 <28.
B. Flexibility – refers to the ability of the joints to move through a full range of motion.
Purpose – To be able to touch the fingertips together behind the back by reaching over the shoulder and under the elbow.
Equipment Ruler
Procedure For the Tester: a. Stand erect. b. Raise your right arm, bend your elbow, and reach down across your back as far as possible, to test the right shoulder; extend your left arm down and behind your back, bend your elbow up across your back, and try to reach/cross your fingers over those of your right hand as if to pull a zipper or scratch between the shoulder blades. c. To test the left shoulder, repeat procedures a and b with the left hand over the left shoulder.
depedbataan/resources/20/grade_8_learning_module_in_pe.pdf
For the Partner:
Zipper Test – a test of upper arm and shoulder girdle flexibility intended to parallel the strength/endurance assessment of that region.
a. Observe whether the fingers touched or overlapped each other, if not, measure the gap between the middle fingers or both hands. b. Record the distance in centimeter.
Scoring – record zipper test to the nearest 0 centimeter
Standard Score Standard Interpretation 5 Fingers overlapped by 6 cm. and above Excellent 4 Fingers overlapped by 4 – 5 cm. Very Good 3 Fingers overlapped by 2 – 3 cm. Good 2 Fingers overlapped by 0 – 1 cm. Fair 1 Just touched the fingers Needs improvement 0 Gap of 0 or wider Poor
Equipment Tape Measure
Procedure
For the Tester 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. c. After the partner has positioned the zero point of the tape measure/meter stick, (at the top of the middle fingers), the tester starts the test by sliding the hands slowly forward without jerking, trying to reach the farthest distance possible without bending the knees. d. Bouncing or jerking movement is not allowed. e. Do it twice.
Sit-and-Reach – a test of flexibility for the lower extremities particularly the trunk.
depedbataan/resources/20/grade_8_learning_module_in_pe.pdf
For the Partner: a. As the performer assume the position in front of the step, signal, “Ready” and “Go”, start the stopwatch for the 3 – minute step test. b. After the test, allow the performer to locate his/her pulse in 5 seconds. c. Give the signal to count the pulse beat. d. Let the performer count his pulse beat for 10 seconds and multiply it by 6.
Scoring – record the 60 – second heart rate after the activity.
D. Strength – refers to a muscle’s ability to generate force against physical objects. In the fitness world, this typically refers to how much weight you can lift for different strength training exercises.
Purpose – To measure strength of upper extremities
Equipment – exercise mats or any clean mat
Procedure For the Tester: a. Lie down on the mat; face down in standard push-up 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 : Straightens the arms, keeping the back and knees straight, then lower the arms until there is a 90-degree angle at the elbows (upper arms are parallel to the floor).
Push-up
depedbataan/resources/20/grade_8_learning_module_in_pe.pdf
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).
depedbataan/resources/20/grade_8_learning_module_in_pe.pdf
c. Perform as many repetitions as possible, maintaining a cadence of 20 push-ups per minute. (2 seconds going down and 1 second going up) d. A maximum of 50 push-ups for boys and 25 push-ups for girls.
For the Partner: a. As the tester assumes the position of push-up, start counting as the tester lowers his/her body until he/she reaches 90 – degree angle at the elbow. The partner should stand in front of the tester and his/her eyes should be closed level to accurately judge the 90 degrees bend. b. Make sure that the performer executes the push-ups in the correct form. c. The test is terminated when the performer can no longer execute the push-ups in the correct form, is in pain, voluntary stops, or cadence is broken.
Scoring – record the number of push-ups made.
Push-up for Boys Score Standard Interpretation 5 33 and above Excellent 4 25 – 32 Very Good 3 17 -24 Good 2 9 - 6 Fair 1 1 -8 Needs Improvement 0 Cannot execute Poor
Push-up for Girls Score Standard Interpretation 5 33 and above Excellent 4 25 – 32 Very Good 3 17 -24 Good 2 9 - 6 Fair 1 1 -8 Needs Improvement 0 Cannot execute Poor
Basic Plank
Name BMI Classificatio n
Height (meters)
Weight (kg) Score Classificatio n Father Mother Sister Sister Brother Brother Yourself
B. Cardiovascular Endurance
Name
Heart Rate Per Minute Before the Activity After the Activity Father Mother Sister Sister Brother Brother Yourself
C. Strength
Name Push-up (number of push-up)
Basic Plank (Time) Father Mother Sister Sister Brother Brother Yourself
D. Flexibility
Name Zipper Test Sit and Reach Overlap/Gap (cm) Score (cm) Right Left 1 st 2 nd 3 rd Father Mother Sister Sister Brother Brother Yourself
Activity 2: Questions to Ponder
Direction : Answer the following questions.
What were your preparations for the different physical fitness tests?
What did you feel while doing the physical fitness tests?
Did you encounter problems while performing the physical fitness tests? How did you resolve the problems?
What values did you gain from doing the physical fitness tests?
Activity 3: Fami-Link Identify the usual physical activities of your family members in terms of health- related fitness components. List the important information regarding the family members in the following table provided.
Assessment
Brother 1
Brother 2
Me
Callo, L. et. (2016). Physical Education and Health Volume 1. Rex Bookstore Inc. Manila.
Dimapilis, N., et (2009). Physical Education I - Physical Fitness and Gymnastics. Books Atbp. Publishing Corp. Mandaluyong City.
Oyco, V. (2000). Physical Fitness for College Freshman. Rex Bookstore,Inc. Manila.
PAR-Q & YOU. (2002). fgcu/mariebcollege/rehabilitationsciences/exercisescience/files/E IM-PAR-Q1-ada
Physical Education Learners Module Retrieved from depedbataan/resources/20/grade_8_learning_module_in_pe.pdf
Printice, W. (2004). Get Fit Stay Fit. McGraw-Hill Companies, Inc. New York, USA.
References
Revised Physical Fitness Test Manual. (2019). Retrieved from deped.gov/2019/12/09/december-9-2019-do-034-s-2019-revised- physical-fitness-test-manual/
Tulio, D. (2008). Basic Physical Education for College Worktext PE 1. National Bookstore. Mandaluyong City.
Tulio, D., et.(2005). P 1 - Physical Fitness and Self-Testing Activities. Katha Publishing Co.,Inc. Makati City.
Physical Fitness TEST PRE
Course: Philippine Public Administration (PS 222)
University: Ateneo de Davao University
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