Physical Fitness

and Self-Testing
Activities
This chapter delves into the importance of fitness
and self-testing activities. It explores the different
health-related fitness tests, the significance of
physical fitness assessment, and the proper
techniques for administering these tests. The
chapter also emphasizes the importance of
establishing baseline data and understanding
personal strengths and weaknesses.
Learning Objectives
1 Identify Health-Related Fitness Tests 2 Explain the Importance of Physical
Physical Fitness Assessment
You will be able to identify the health- You will understand the significance of
related fitness tests, such as the Body significance of physical fitness
Mass Index (BMI), Modified Sit-and- assessment in promoting overall health
Reach, 3-Minute Step Test, Flexed Arm health and well-being, identifying areas
Support, and Curl Up. areas for improvement, and developing
developing personalized exercise
Demonstrate Proper Skills and programs.
3 Confidence 4 Establish Baseline Data
You will gain confidence in You will learn how to establish baseline
administering physical fitness tests baseline data through pre-test scores,
accurately and effectively, ensuring scores, providing a starting point for
ensuring reliable results and promoting for tracking progress and setting
promoting a positive testing realistic fitness goals.
environment.
Overview
While physical fitness is crucial for a
healthy lifestyle, it's essential to consider a
broader perspective of wellness. This
chapter explores the importance of
establishing baseline data through safe
self-administered fitness testing, providing
a foundation for developing personalized
fitness programs.
A. Physical Fitness
Health-Related Fitness Skill-Related Fitness Physiological Fitness
Health-related fitness Skill-related fitness focuses Physiological fitness refers
encompasses components focuses on abilities that refers to the body's internal
that contribute to overall enhance performance in internal processes and
well-being and reduce the specific activities. These adaptations to physical
risk of chronic diseases. components include agility, activity. It includes factors
These components include agility, balance, factors like heart rate, blood
cardiorespiratory fitness, coordination, power, blood pressure, and oxygen
muscular strength, muscular reaction time, and speed. oxygen consumption.
endurance, body speed.
composition, and flexibility.
A. Physical Fitness
• The capacity of the body to perform properly and
efficiently.
• The capacity to work efficiently, have fun, stay well, fend
off illnesses or disorders that cause hypokineticity, and
respond to emergencies.
Fitness Progress
1.1 Body Composition
Body composition refers to the
the relative amounts of muscle,
muscle, fat, bone, and other vital
vital parts of the body. It is a key
key indicator of overall health
health and can be assessed using
using various methods, including
including the Body Mass Index
Index (BMI) and anthropometric
anthropometric measurements.
1.2 Flexibility
Flexibility refers to the range of motion
motion available at a joint. It is essential
essential for maintaining mobility,
preventing injuries, and improving overall
overall performance. Flexibility can be
be assessed using tests like the Modified
Modified Sit-and-Reach, Zipper Test, and
and Trunk Rotation.
1.3 Cardiorespiratory Fitness

Cardiorespiratory Fitness relates to

the ability of the circulatory and
respiratory systems to supply oxygen
during sustained physical activity.
Cardiorespiratory fitness is also
known as cardiovascular fitness,
cardiovascular endurance, or aerobic
fitness.
1.4. Muscular Strength
Muscular Strength relates to the
ability of the muscle to exert force.
Muscular strength is also specific in
nature.
1.5. Muscular Endurance
Muscular Endurance- relates to the muscle’s
ability to continue to performing without
fatigue. Like flexibility, muscular endurance
is specific to each major muscle group of
the body.
B. Importance of Physical Fitness
Assessment
 Importance of Physical
Fitness Assessment
Physical fitness assessment plays a vital role in promoting
health and well-being. It provides valuable insights into an
individual's current fitness level, identifies areas for
improvement, and helps develop personalized exercise
programs. Regular assessment also allows for monitoring
progress and motivating individuals to achieve their fitness
goals.
Importance of Physical Fitness Assessment
According to Institute of Medicine (2012) there is an association between
low health related fitness to cardiovascular diseases and diabetes. Likewise, the
World Health Organization (2000) also declared obesity as a global epidemic.
Therefore, the importance of assessing and monitoring your health related
fitness is very essential to each and every one’s health. Moreover, health-related
fitness testing:

• educate participants about their current health-related status;

• provide data-base that are helpful on developing exercise
prescriptions/programs for each individual;
• monitor changes in health-related fitness status of participants and
populations with time;
• motivate participants to attain reasonable fitness goals; and
• modify physical education curricula if necessary.
C. Things to Consider in Self-Testing
Activity
 C. Things to Consider in Self-Testing
Activity
Things to Consider in Self-Testing Activity
Be mindful of safety practices and precautions in performing the fitness tests such as the following:
• Consider health concerns or exemptions in some of the tests. Guidance from the teacher
is essential or approval from the doctor if needed.
• Make sure that the Physical Activity Readiness Questionnaire and You (PARQ&You) was
properly accomplished, signed by the student and parents/guardian, and submitted to
the teacher.
• Be sure to warm-up before and cool down after the tests.
• Ensure a safe and conducive fitness testing area.
• Wear appropriate clothing and footwear to avoid possible injuries.
• Maintain proper hydration at all times.
• Strictly follow the procedure or mechanics of each test to ensure reliable result.
D. Measuring Health-Related
Physical Fitness
 1. Body Composition
Body Mass Index (BMI)
Anthropometric Measurement
BMI is a measure of
body fat based on A series of quantitative
height and weight. It is measurements of the muscle, bone,
calculated by dividing bone, and adipose tissue used to
weight in kilograms by measure the composition of the
height in meters body. The main components of
squared. anthropometry are height, weight,
body circumferences (waist, hip, and
and limbs) body mass index (BMI),
and skinfold thickness.
1. Body Composition
Body Mass Index (BMI)
The body mass index (BMI) is defined as the ratio of body weight (measured in
kilograms) and the square of the height (measured in meters). The body mass index is
determined as follows”
The following steps can be used with this formula
(Adams and Adams, 2009)

1. Weight in pounds divided to 2.2 = Weight in Kilogram (kg)

2. Height in inches X 0.0254= Height in Meters (m)
3. Height in meters X height in meters= height in meters squared (m2)
4. Step 1 divided by step 3= BMI
Body Composition Rating Scale
BMI Disease Risk Classification
< 18.5 Increased Underweight
18.5-21.99 Low Acceptable
22.0-24.99 Very Low Acceptable
25.0-29.99 Increased Overweight
30.0-34.99 High Obesity I
35.0-39.99 Very High Obesity II
> 40 Extremely High Obesity III
Source: Hoeger, Werner W.K., Hoeger, Sharon A., Hoeger, Cherie I., and Fawson, Amber L., (2018)
Principles and Labs for Fitness & Wellness,Fourteenth Edition. Cengage Learning, USA
2. Flexibility
2.1 Test: Modified Sit-and-Reach
Purpose: To measure flexibility of hamstrings
Equipment: Sit-and-reach flexibility tester, or place a yardstick on top mark at 9 inches on a
box approximately 12 inches high.

Modified Sit & Reach Zipper Test Full Body Trunk Rotation
Procedures:

• Remove shoes and sit on the floor. Place the sole of the foot of the
extended leg flat against a box or bench. Bend opposite knee and place
the head, back, and hips against a wall with a 90-degree angle at the
hips.
• Place one hand over the other and slowly reach forward as far as you
can with arms fully extended. Keep head and back in contact with the
wall. A partner will slide the measuring stick on the bench until it touches
the fingertips.
• With the measuring stick fixed in the new position, reach forward as far
as possible, three times, holding the position on the third reach for at
least 2 seconds while the partner records the distance on the ruler.
Keep the knee of the extended leg straight (see illustration).
• Repeat the test a second time and average the scores of the two trials.
2.2. Test: Zipper Test
Purpose: To measure shoulder flexibility
Equipment: Ruler, Measuring Tape

Procedures:
• Raise your arm, bend your elbow, and reach down across your back as far
• as possible.
• At the same time, extend your left arm down and behind your back, bend
your elbow up across your back, and try to cross your fingers over those
of your right hand as shown in the accompanying illustration.
• Measure the distance to the nearest half-inch. If your fingers overlap,
score as a plus. If they fail to meet, score as a minus. Score as a zero if
your fingertips just touch.
• Repeat with your arms crossed in the opposite direction (left arm up).
Most people will find that they are more flexible on one side than the
other.
 Modified Sit and
Zipper Test T
Reach
Fitness Category Men Women Men Women Me
Right Left Right Up Left
Up Up Up
High Performance zone 16+ 17+ 5+ 4+ 6+ 5+ 20
Good Fitness Zone 13-15 14-16 1-4 1-3 2-5 2-4 16-1
Marginal Zone 10-12 11-13 0 0 1 1 13.5-
Low Fitness Zone <9 < 10 <0 <0 <1 <1 <13
Corbin, C.B., Welk, G., Corbin W.R., & Welk, K., (2016) Concepts of Fitness and
Lifestyle Approach, Loose Leaf Edition 11th Edi
3. Cardiorespiratory Fitness

Test: 3 Minute-Step Test

Equipment: between 12-16 1/4 inches step box or bench,
stopwatch, metronome or cadence tape

Procedures:
• Allow the subject to practice the stepping to the metronome
cadence, which is set at 96 beats per minute for men and 88
beats per minutes for women.
• 88 beats per minute timer
https://www.youtube.com/watch?v=Ln9rNK1eeBg
• 96 beats per minute timer
https://www.youtube.com/watch?v=SZOvr7mNUtM
3. Cardiorespiratory Fitness

• The student steps up and down on the platform at the given rate for a
total of 3 minutes.
• The student immediately stops on completion of the test and
remain on a standing position. Starting within 5 to 20 seconds
recovery, take the heart rate for 15 seconds. Convert recovery
heat rate to beats per minute. (multiply 15 seconds heart rate)
• Scoring: Maximal oxygen uptake (VO2max) in mL/kg/min is estimated according
to the following equation:

Men:
VO2max = 111.33 – (0.42 x recovery heart rate in bpm)

Women:
VO2max = 65.81 – (0.1847 x recovery heart rate in bpm)

Example: The recovery 15-second heart rate for male following the 3-minute
step test is found to be 39 beats. His VO2max is estimated as follows:
• 15-second heart rate = 39beats Minute heart rate = 39 x 4 = 156bpm
• VO2max = 111.33 – (0.42 x 156) = 45.81 mL/kg/min

VO2max = maximal oxygen consumption

mL/kg/min = milliliters of oxygen used in one minute per kilogram of body weight
 Fitness Classification
(Based on VO2ma in mL/kg/min)
Male
Age Excellent Good Average Fair Poor
<29 >53 44-52.9 34-43.9 25-33.9 <24.9
30-39 >50 42-49.9 31-41.9 23-30.9 <22.9
40-49 >45 39-44.9 27-38.9 20-26.9 <19.9
50-59 >43 38-42.9 25-37.9 18-24.9 <17.9
60-69 >41 36-40.9 23-35.9 16-22.9 <15.9
>70 >38 33-37.9 21-32.9 13-20.9 <12.9
Women
Age Excellent Good Average Fair Poor
<29 >49 39-48.9 31-38.9 24-30.9 <23.9
30-39 >45 37-44.9 28-36.9 20-27.9 <19.9
40-49 >42 35-41.9 25-34.9 17-24.9 <16.9
50-59 >40 34-39.9 22-33.9 15-21.9 <14.9
60-69 >37 33-36.9 21-32.9 13-20.9 <12.9
>70 >35 31-34.9 20-30.9 12-19.9 <11.9
Source: Hoeger, Werner W.K., Hoeger, Sharon A., Hoeger, Cherie I., and Fawson, Amber L., (2018) Principles and Labs for
Fitness & Wellness,Fourteenth Edition. Cengage Learning, USA
4. Muscular Strength and Endurance
Muscular strength refers to the ability of a muscle to exert
maximum force against resistance while muscular endurance is the
ability of a muscle to exert submaximal force repeatedly over time.

4.1 Test: Flexed Arm Support (Static)

Purpose: To measure muscular strength and endurance of arms
Equipment: Mat or carpet

FEMALE MALE
4.1 Test: Flexed Arm Support (Static)
Purpose: To measure muscular strength and endurance of arms
Equipment: Mat or carpet

Procedures:
Women: Support the body in a push-up position from the knees. The hands should be outside the
shoulders, the back and legs straight. Lower the body until the upper arm is parallel to the floor or elbow is
flexed at 90 degrees.

Men: Use the same procedure as for women except support the push-up position from the toes instead
of the knee. (same position as for 90 degree push-up.) Hold the 90-degrees position as long as possible,
up to the 35 (adjusted to 40 seconds).
4.1 Test: Flexed Arm Support (Static)
Purpose: To measure muscular strength and endurance of arms
Equipment: Mat or carpet

Static Endurance Rating Scale (Flexed Arm Support)

Rating Score in Seconds
High Performance zone 30+
Good Fitness Zone 20-29
Marginal Zone 10-19
Low Fitness Zone <10
Corbin, C.B., Welk, G., Corbin W.R., & Welk, K., (2016) Concepts of Fitness and Wellness: A Comprehensive Lifestyle Approach, Loose
Leaf Edition 11th Edition. McGraw-Hill, New York
4. Muscular Strength and Endurance

4.2 Test: Curl Up (Dynamic)

Purpose: To measure the muscular strength and endurance of
abdominal muscle.
Equipment: Mat or carpet
4.2 Test: Curl Up (Dynamic)
Procedures:
• Sit on a mat or carpet with your legs bent more than 90 degrees so your
feet remain flat on the floor (about half way between 90 degrees and
straight).
• Make two tape marks 4 ½ inches apart or lay a 4 ½-inch strip of paper so
that the finger tips touch one tape mark (or other side of the paper).
• Keeping your heels in contact with the floor, curl the head and shoulders
forward until your fingers reach 4 ½ inches (other side of the strip)
• Lower slowly to beginning position. Repeat one curl-up every 3 seconds.
Continue until every 3 seconds.
• Two partners may be helpful. One stands on the cardboard strip (to prevent
movement) if one is used. The second assure that the head returns to the
floor after each repetition.
4.2 Test: Curl Up (Dynamic)

Dynamic Muscular Endurance Rating Scale

Age: 17-26 Age:27-39
Rating Men Women Men Women
High Performance zone 35+ 25+ 34+ 24+
Good Fitness Zone 24-34 18-24 23-33 17-23
Marginal Zone 15-23 10-17 14-22 9-16
Low Fitness Zone <15 <10 <14 <9
Corbin, C.B., Welk, G., Corbin W.R., & Welk, K., (2016) Concepts of Fitness And Wellness: A Comprehensive Lifestyle Approach, Loose Leaf
Edition 11th Edition. McGraw-Hill, New York
ASSESSMENTS:
1. PAR-Q&YOU
2. WARM UP-COOL DOWN
3. BODY MASS INDEX (BMI)
4. MODIFIED SIT-AND-REACH
5. ZIPPER TEST
6. 3 MINUTE-STEP TEST
7. FLEXED ARM SUPPORT (STATIC)
8. CURL UP (DYNAMIC)