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RESPONDENT’S PHYSICAL FITNESS TESTS

Dear Respondent:

The Physical Fitness Test (PFT) is a set of measures

designed to determine your level of physical fitness. It is

intended to test two categories of physical fitness

commonly referred to as “health-related” and “skill-

related”. Your cooperation in this study is earnestly

appreciated. Rest assured that your information disclosed

here will be treated in utmost confidentiality. Your

participation in this research is purely voluntary. Hence,

you are free to withdraw from answering this questionnaire

anytime you wish to.

PART I. Respondent’s Profile

Name: (Optional) ___SHIRYL B. DUPAY______

Age: ____36_____ Position in the school: ___T1_______

No. of years in service: ___5 years______ Gender: _Female_

Highest Educational Attainment:

_______________________________________________

PART 1: Health-Related Fitness Test.

Health related components refer to those physical

attributes which enable a person to cope with the

requirements of daily living such as cardio-vascular

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endurance or stamina, muscular strength and endurance,

flexibility, and the appropriate body mass index (BMI).

A. BODY COMPOSITION: Body Mass Index (BMI)

1. Body Mass Index (BMI)- the body’s relative amount of fat

to fat-free mass.

Procedures:

For Weight:

a. Wear light clothing before weighing

b. On bare feet, stand erect and still with weight

evenly distributed on the center of the scale

c. Record the score

Equipment:

❖ Weighing or Bathroom scale calibrated properly

For Height:

a. Stand Erect on bare feet with heels, buttocks and

shoulders pressed against the wall where the tape

measure is attached.

b. Record the data

Equipment:

❖ Tape measure laid flat to a concrete wall where zero

point starts on the floor.

❖ L-square; and
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❖ An even and firm floor and flat wall.

Scoring: record standing height to the nearest 0.1 cm

FORMULA FOR COMPUTING BMI: Weight (in kilograms)

Height (in Meters)
Height Weight BMI Classification
(meters) (Kilograms)
1.65 63 50-68kg Normal
B. CARDIO-VASCULAR ENDURANCE: it 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 oxygen.

1. 3-Minute Step

Purpose: To measure cardio-vascular endurance

Equipment:
❖ Stopwatch
❖ Drum, clapper, clicker, metronome with speaker or any
similar device

Procedures:
a. Stand at least one foot away from the step or bench

with trunk erect and eyes looking straight ahead.

b. The first step of the sequence should be alternate.

At the signal “GO” step up and down the step/bench for

three minutes at a rate of 96 beats per minute. One step

consists of 4 beats-up with the left foot, up with the

right foot, down with the left foot, down with the right
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foot for the first sequence. The up with the right foot, up

with the left foot, down with the right foot, down with the

left foot for the second sequence. Observe proper breathing

(inhale through the nose, exhale through the mouth).

c. Immediately after the exercise, stand and locate your

pulse in 5 seconds, or at a signal, start to get the heart

rate.

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

e.Count the pulse beat for 10 seconds and multiply it by

Heart Rate per Minute

Before the Activity After the Activity
81 beats per min. 29 beats per minute
Scoring: record the 60-second heart rate after the

activity.

C. STRENGTH
1. Push up
Purpose: To measure strength of upper extremities
Equipment: exercise mats or any clean mat
Procedures:
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.
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b. FOR BOYS: Straighten the arms, keeping the back and

the knees straight, then lower the arms until there is a
90-degree angle at the elbows (upper arms are parallel to
the floor).

FOR GIRLS: With knees contact with the floor,

straightens the arms, keeping the back straight, then
lowers the arm until there is a 90-degree angle at the
elbows (upper arms are parallel to the floor).

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.

E. Record the data

Number of Push ups

18

Push-up for Male

Score Standard Interpretation
5 33 and above Excellent
4 25-32 Very Good
3 17-24 Good
2 9-16 Fair
1 1-8 Needs improvement
0 Cannot execute Poor

Push-up for Female

Score Standard Interpretation
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5 33 and above Excellent

4 25-32 Very Good
3 17-24 Good
2 9-16 Fair
1 1-8 Needs improvement
0 Cannot execute Poor

2. Basic Plank
Purpose: to measure strength/stability of the core muscles

Equipment: Exercise mats or any clean mat, stopwatch/time

piece.

Procedures:

a. Assume a push-up position. Rest body on forearms

with 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 the forearms and toes; make sure

that your back is flat. Head, neck and spine are in the

straight line.

d. Keep abdominals engage/contracted; do not let

stomach drop or allow hips to rise.

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e. Record the data

Scoring: Record the time in the nearest seconds/minute.

Maximum of 90 seconds for Boys and Girls.

Time
65 second

Score Standard Interpretation

5 51 seconds and Excellent
above
4 46050 seconds Very Good
3 31-45 seconds Good
2 16-30 seconds Fair
1 1-15 seconds Needs improvement

D. FLEXIBILITY
1. Zipper Test
Purpose: to test the flexibility Of the shoulder girdle
Equipment: Ruler
Procedures:
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.
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c. To test the left shoulder, repeat procedures a and b

with the left hand over the left shoulder.

d. Record the data.

Scoring: record zipper test to the nearest 0.1 cm

Overlap/Gap (Centimeters)
Right Left
3cm 4cm

Score Standard Interpretation

5 Fingers overlapped by 6 cm and Excellent
above
4 Fingers overlapped by 4-5.9 cm Very Good
3 Fingers overlapped by 2-3.9 cm Good
2 Fingers overlapped by 0.1-1.9 cm Fair
1 Just touched the fingers Needs
improvement
0 Gap of 0.1 or wider Poor

2. Sit and Reach

Purpose: to test the flexibility of the lower extremities

(particularly the trunk).

Equipment: Tape measure or meter stick

Procedures:

a. Sit on the floor with back, head and shoulders flat

on the wall. Feet are 12 inches apart.

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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 testers start 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.

f. Record the data

Scoring: record the farthest distance between the two

trials to the nearest 0.1 cm

Score (centimeters)
First Try Second Try Best Score
41.2 cm 46.1 cm 55 cm

Score Standard Interpretation

5 61 cm and above Excellent
4 46-60.9 cm Very Good
3 31-45.9 cm Good
2 16-30.9 cm Fair
1 0-15.9 cm Needs improvement

PART II. SKILL-RELATED FITNESS TEST.

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Skill-related components are physical abilities that

show potential for good performance in certain skills like

running speed, agility, reaction time or quickness, balance

and coordination.

A. COORDINATION:
44
Juggling Score:
Purpose: to measure the coordination of the eye and hand

Equipment: Sipa, (washer weighing 4 gms, with 5 inches

straw) or 20 pcs bundled rubber bands/any similar local

materials weighing 4 gms.

Procedures:

a. Hit the sipa/rubber band/similar local material

alternately with the right and left palm upward. The height

of the material being tossed should be at least above the

head.

Scoring: Record the highest number of hits the performer

has done.

Score Standard Interpretation

5 41 and above Excellent
4 31-40 Very Good
3 21-30 Good
2 11-20 Fair
1 1-20 Needs improvement
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B. AGILITY:
Hexagon Agility Test
Purpose: to measure of the ability of the body to move in

different directions quickly.

Equipment: Tape measure, stopwatch,chalk or masking tape

Hexagon Size:

a. Length of each side is 18 inches

b. Each angle is 120 degrees

Procedures:

a. Stand with both feet to gether inside the hexagon

facing the marked starting side

b. At the signal “GO”, using the ball of the feet with

arms bent in front, jump clockwise over the line, then back

over the same line inside the hexagon. Continue the pattern

with all the sides of the hexagon.

c. Rest for 1 minute

d. Repeat the test counterclockwise

e. Record the data

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Scoring: Add the time of the two revolution and divide by

two to get the average. Record the time in the nearest

minutes and seconds.

Clockwise: Time Counterclockwise: Average

Time

3 4

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

C. SPEED:
1. 40-meter Sprint Time: _____67seconds______
Purpose: to measure running speed

Equipment: Stopwatch, Running Area with known measurement

(40 m)

Procedures:
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a. At the signal “READY”, stand the take offline, the

tips of the shoes should not go beyond the line and assume

a crouch position.

b. At the signal “GET SET”, assume an un-crouch

position (buttocks up) with both hands on the starting

line.

c. At the signal “GO”, run to the finish line as fast

as you can.

Scoring: Record the time in nearest minutes and seconds.

Standard Norms
Male Female
Age 17 and above 17 and above
Excellent < 4.0 <4.5
Very Good 4.1-5.4 4.6-5.9
Good 5.5-6.5 6.0-7.0
Fair 6.6-7.5 7.1-8-1
Needs improvement >7.6 >8.2

D. POWER:
1. STANDING LONG JUMP
Purpose: to measure the explosive strength and power of the

leg muscles.

Equipment: Tape measure, meter stick, or any measuring

device
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Procedures:

a.Stand behind the take off line with feet parallel to

each other, the tips of the shoes should not go beyond the

line.

b. Bend knees and swing arms backward once, then swing

arms forward as you jump landing on both feet. Try to jump

as far as you can.

c. Do not control the momentum of the jump

(continuously move forward)

d. Must land on both feet

e. Perform the test in twice succession

f. Record the data

Distance (Centimeters)
First Trial Second Trial
3 3

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-125 cm Fair
1 55 cm-100cm Needs improvement
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E. BALANCE:
1.Stork Balance Stand Test
Purpose: to assess one’s ability to maintain equilibrium

Equipment: Flat, non-slip surface, stopwatch

Procedures:

a. Remove the shoes and place hands on the hips

b. Position the right foot on the side of the knee of

the left foot

c. Raise the left heel to balance on the ball of the

foot

d. Do the same procedure with the opposite foot.

Scoring: Record the time taken on both in nearest seconds

and divide the score to two to get the average percentage

score.

e. Record the data

Right Foot: Time Left Foot: Time

5 5
Score Standard Interpretation
5 161-180 sec. Excellent
4 121-160 sec. Very Good
3 81-120 sec. Good
2 41-80 sec. Fair
1 1-40 sec Needs improvement
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G. REACTION TIME:
1. Stick Drop Test

Purpose: to measure the time to respond to a stimulus

Equipment: 12- inch ruler or stick, armchair or table and

chair

Procedures:

a. Sit on an armchair or chair next to the table so

that the elbow and the lower arm rests on the desk/table

comfortably.

b. Place the heel of the hand on the desk/table so that

only the fingers and thumb extend beyond. Fingers and thumb

should at least be one inch apart.

c. Catch the ruler/stick with the thumb and index

finger without lifting the elbow from the desk/table as the

partner drops the stick. Hold the stick while the partner

reads the measurement.

d. Do this thrice

e. Record the result

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First Trial Second Trial Third Trial Middle Score

2 2 3 3
Scoring: Record the middle of the three scores (for

example, if the scores are 21, 18, and 19, the middle score

is 19). In case where the two scores are the same (for

example 18, 18, 25), the repeated score shall be recorded.

Score Standard Interpretation

5 0-2.4 cm Excellent
4 5.08 cm-10.16 cm Very Good
3 12.70 cm-17.78 cm Good
2 20.32 cm-25.40 cm Fair
1 27.94 c-30.48 cm Needs improvement
0 Did not catch Poor
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INTERVIEW GUIDE QUESTIONS

Dear Respondent:

This questionnaire describes the status of public-

school teacher in the area of physical well-being. Your

cooperation in this study is earnestly appreciated. Rest

assured that your information disclosed here will be

treated in utmost confidentiality. Your participation in

this research is purely voluntary. Hence, you are free to

withdraw from answering this questionnaire anytime you wish

to.

JOEL M. CLARIANES
Researcher

PART I. Respondent’s Profile

Name: (Optional) ____SHIRYL B. DUPAY_____________

Age: ____36______ Position in the school: ___Teacher 1_____

No. of years in service: _____5 years_______ Gender:Female_

Highest Educational Attainment:

_______________________________________________

Grade Level Handle: ______Grade IV_______

PART II. QUESTIONNAIRE PROPER

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This questionnaire is composed of three (3) themes

which are: Proper Nutrition, Exercise and Physical

Activities, and Sufficient Rest and Sel-care. Each theme is

composed of 5 questions that are necessary to extract the

exemplar habits of teachers in physical wellbeing aspect.

These themes are the foundations in attaining exemplar

physical wellbeing of a person.

A. PROPER NUTRITION THEME

1. How would you describe your diet?

Answers:

⮚ I eat three meals a day with foods rich in fiber and

protein

⮚ I make sure to drink sufficient glasses of water to

make sure I am hydrated the whole day

⮚ I eat minimal amount of food that are rich in

carbohydrates

⮚ Fruits and vegetables are always considered in my diet

plan

⮚ I eat on time

Others: ____Low Carb______

2. How does a healthy diet look like to you?

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Answers:

⮚ It follows the principle of Food Pyramid

⮚ It includes variety of protein food such as seafood,

lean meats and poultry, eggs, and fruits and

vegetables

⮚ With right amount and enough source of carbohydrates

⮚ Fruit and other citrus juice are also considered in

every meal

⮚ Organic vegetables are priority instead of processed

food.

Others: _________________________

3. How many servings of fruits and vegetables do you have

per day?

Answers:

 At least 6 above portions of a variety of fruits a day

 At least 5 portions of a variety of fruits a day

 At least 4 portions of a variety of fruits a day

 At least 3 portions of a variety of fruits a day

 At least 2 portions of a variety of fruits a day

 At least 1 portion of a variety of fruits a day

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Others: ____________________

4. How would you describe your meal plan everyday?

Answers:

⮚ I eat three meals a day from breakfast, lunch, to

dinner. I eat breakfast early in the morning before 6:

o’clock in the morning. My breakfast includes egg,

hotdog, hot chocolate, or sometimes coffee.

⮚ During lunch, I eat vegetables that are rich in fiber

and some fruit.

⮚ In dinner time, I eat small amount of food to maintain

my healthy digestion.

⮚ I consider my meal plan with the right amount of food.

Others: ____________________

5. What are your thoughts on supplements and vitamins, and

what food supplement/ vitamins are you taking if there is?

(refers to vitamin C, E, iron rich, amino acid, etc., not

the brand)

Answers:
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⮚ Supplements and vitamins are essential nutrients that

our body needs.

⮚ They help improve and maintain the overall health and

help meet the daily requirements of essential

nutrients.

⮚ They are good and helpful in making our bones strong

⮚ Promote Healthy aging

⮚ Reduce anxiety and stress

⮚ Boost cardiovascular health

⮚ Cover nutritional bases

⮚ Support immune system

⮚ Keep the body in good working order

Others: ____________________

B. EXERCISE and PHYSICAL ACTIVITIES

1. What kind of exercise do you do? (

Answers:

⮚ Running

⮚ Cycling

⮚ breast walking

⮚ swimming

⮚ basketball
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⮚ volleyball

⮚ yoga

⮚ meditation

⮚ Zumba

Others: ____________________

2. How many hours do you exercise a week?

Answers:

⮚ 1-3 hrs

⮚ 4-6

⮚ 7-9

⮚ 10 above

Others: ____________________

3. How do you think exercise affects our overall health

and wellbeing?

Answer:

⮚ A person with a healthy body has a good and sound

wellbeing.

⮚ A well-rounded wellbeing starts with a healthy body.

Exercise helps improve the brain health, help manage

weight, reduce the risk of disease and most of all it

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helps in the release of the hormones like Cortisol,

and Endorphins.

⮚ Helps control weight

⮚ Reduces the risk of heart diseases

⮚ Helps the body manage blood sugar and insulin levels

⮚ Improves mental health and mood

⮚ Helps keep thinking, learning, and judgement skills

sharp.

⮚ Builds agility

⮚ Helps sleep better

⮚ Improves creativity

Others: __All of the above________

4. What do you think is the best way to motivate yourself

to stay physically active?

Answers:

⮚ I feel more energized

⮚ Improves overall appearance

⮚ It withstands stress

⮚ Decreases risk of illness

⮚ Keeps focused

⮚ Builds cardiovascular endurance

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Others: ____________________

5. How do you replenish the energy lost in your exercise?

Answers:

⮚ Drink more water, energy drink

⮚ I eat food rich in protein to help repair and grow

muscles

⮚ I take some rest

⮚ I take food supplement and vitamins rich in amino

acids

⮚ I eat right amount of food rich in carbohydrates to

help my body energized.

Others: ____________________

C. SUFFICIENT REST AND SELF-CARE

1. What do you think are the best ways to get enough sleep?

Answers:

⮚ I am consistent in sleeping time schedule

⮚ I make sure the bedroom is quiet, dark, relaxing, and

at a comfortable temperature
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⮚ I avoid large meals, caffeine, and alcohol before

bedtime

⮚ I pray before I sleep

⮚ I turn my cellphone in a silent mode

Others: ____________________

2. What do you think is the best way to deal with stress?

Answers:

⮚ I take breaks from watching or listening to news

including social media that include negative vibes.

⮚ I also consider unwinding through motorcycling ang

going to some new places in the neighboring towns.

This gives me a relaxing vibes and positive energy.

⮚ I listen to love song music

⮚ I connect with friends

⮚ I avoid talking to negative people

⮚ I pray a lot because prayer is still the best antidote

to deal with the stress. This gives a feeling of soul-

rejuvenating vibes.

Others: ____________________

3. How do you practice work-life balance to ensure your

body is in good condition?
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Answers:

⮚ Time management is the best practice work-life balance

to ensure that my body is always in good condition.

Time management help me organize all the physically

exhausting task and obligations given on me.

⮚ I avoid procrastination and Manana habit because I

believe that a waste of time is a waste of

opportunity.

⮚ I set boundaries between work and personal time

⮚ I say NO to the things that I cannot do

⮚ I take vacations

⮚ I practice relaxation techniques

Others: ____________________

4. How do you manage to take a self-care? What activities

do you do?

Answers:

⮚ I do meditation

⮚ I do yoga

⮚ I exercise

⮚ I go to massage center to pamper myself

⮚ I eat the food I crave

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⮚ I connect with nature

⮚ I do rest in holidays and weekends

Others: ____________________

5. How do you make sure that you have sufficient Rest?

Answers:

⮚ I go to bed at the same time every night

⮚ I avoid eating, talking on the phone, or reading in

bed

⮚ I avoid caffeine

⮚ I make sure the bedroom is comfortable and free of

noise

⮚ I am comfortable of lights off.

Others: ____________________
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RESPONDENT’S HEALTH INFORMATION

1. Do you have disease/s or any ailment? If the answer is

YES, Proceed to the preceding questions.

_√_ No

____ Yes

2.Identify the disease/s that you have.

____ Hypertension

____ Cancer

____ Tuberculosis

____ Heart disease

____ Kidney disease

____ Liver disease

____ Diabetes

____ Ulcer
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____ Others. Pls. specify_________________

3. Do you have family history of this/these?

_√__ No

____ Yes

4. How long have you been suffering this/these disease/s?

____ below 1 year

____ more than a year

____ 2-3 years

____ 4-5 years

____ Others. Pls specify _________________

5. Do you take any drugs or maintenance?

_√__ No

____ Yes.

6. How long have you been taking maintenance?

____ below 1 year

____ more than a year

____ 2-3 years

____ 4-5 years

____ Others. Pls specify _________________

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7. Have you ever been confined in a hospital because of

This/these disease/s?

_√_ No

___ Yes

8. How often do you consult your doctor?

___ once a month

___ quarterly

___ every six months

_√_ annual

___ others, pls specify. ______________

9. Aside from your personal will to have a check-up, is

there any sponsored check-up from your School,District,

Division?

_√_ No

___ Yes

10. How often?

___ once a month

___ quarterly

___ every six months

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___ annual

___ others, pls specify. ______________

Thank You