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Pre-Fitness Testing

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12 views14 pages

Pre-Fitness Testing

Uploaded by

lightskinjoshua
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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PRE-FITNESS TESTING

MODULE 1 – DAY 3
THE FITNESS TEST ACTIVITIES
1. Three (3) minute Step Test
2. Sit and Reach
3. Push-ups (One-minute)
4. Zipper Test/Back Stratch
5. Plank Test (One-Minute)
6. Wall Sit Test (One-Minute)
1. THREE (3) MINUTE STEP TEST
The 3 minutes step test will be used to measure aerobic
power based on heart rate results
Materials Needed:
▪ 12-inch step or box
▪ Timer / stopwatch
Procedure:
▪ Record resting heart rate before starting a warm-up.
❑ Resting heart rate: Set a timer for 15 seconds
❑ Count pulse rate by counting the number of beats
❑ Take the number of beats and multiply it to 4
▪ Once timer starts, you start the test by going up and down the step/box following the "up-up-
down-down" rhythm https://www.youtube.com/watch?v=SZOvr7mNUtM
▪ Count the number of successful step-ups made for 3 minutes (1 successful step-up = 2 feet on
step)
▪ Once timer stops, get your heart rate again. Same procedure from resting heart rate
1. THREE (3) MINUTE STEP TEST
Evaluation:
▪ On a scale of 0-10, 0 being the "I can do this all day" type of energy exertion
and 10 being the "this exhausted me, and is so difficult", rate your perceived
effort/energy exertion
For Recording:
▪ Pre-test heart rate
▪ Number of steps made for 3 minutes
▪ Post-test heart rate
▪ Rate of perceived effort exertion
2. SIT AND REACH
Sit and reach measures the flexibility of
hamstrings and lower back
Materials Needed:
▪ Tape Measure
▪ Ruler
Procedure
▪ Stride sitting on a flat surface, back against a flat wall
▪ Measure 12 inches distance from both feet
▪ Hands overlapped, touch the floor without moving your back away from the wall
▪ Where your middle fingers reach will be the starting point or the "zero", attach the
tape measure using a double adhesive or any tape
▪ From the starting point, without lifting your hands from the floor, slide forward and
try to reach as far as possible (knees can't be bent, and feet must stay 12 inches
apart)
▪ Repeat the test twice and ensure protocols
2. SIT AND REACH
Evaluation:
▪ Scores from 1st and 2nd trial will be
compare for reflection and assessment
For Recording:
▪ 1st trial and 2nd trial scores in inches
▪ Get the average
3. PUSH-UPS (ONE-MINUTE)
This test aims to measure upper body strength by doing
as many push-ups as you can in 1 minute
Materials Needed:
▪ Flat surface
▪ Timer / Stopwatch
Procedure:
▪ Prone lying on the ground, start with adjusting the hands near your
chest and feet slightly apart. Set the timer to 1 minute
▪ Once ready, start the timer and start doing the push-ups.
▪ Do the test for 3 trials
3. PUSH-UPS (ONE-MINUTE)
Evaluation:
▪ Count the number of successful push-ups made within 1 minute
For Recording:
▪ 3 trial records for 1 minute each
4. ZIPPER TEST/BACK SCRATCH
Zipper/back scratch test is used to measure general
shoulder flexibility
Materials Needed:
▪ Ruler / Tape measure
Procedure:
▪ In a standing position, place on hand behind your head and the other over your back
▪ In a relaxed standing straight position, try to make both of your middle fingers' tip touch each other
▪ A spotter/assistant will be needed to help in recording the score
▪ If middle fingers touched or overlap, it will be marked check
▪ If middle fingers did not touch, measure the distance from both middle fingers using a ruler/tape
measure
▪ Repeat for two times on each shoulder
▪ Stop the test if pain or discomfort is felt
4. ZIPPER TEST/BACK SCRATCH
Evaluation:
▪ Middle fingers touched/overlapped: check mark
Middle fingers did not touch measure the distance and write the score
using centimeter unit
For Recording:
▪ Check mark or numerical score
5. PLANK TEST (ONE-MINUTE)
This test aims to measure core muscle's strength and
endurance
Materials Needed:
▪ Flat surface
▪ Timer / stopwatch
Procedure:
▪ Starting from a prone lying position start the timer once body is lifted off the
ground
▪ Upper body is supported by forearms and elbows, while lower body supported by
feet (slightly apart)
▪ Maintain a straight line along the ankle, hip, neck joints by contracting core
muscles all throughout the test
▪ Test stops once 1 minute is done or the participant failed to maintain the form
5. PLANK TEST (ONE-MINUTE)
Evaluation:
▪ Do the plank test for 1 minute
For Recording:
▪ Record the duration of time taken in doing the plank test.
6. WALL SIT TEST (ONE-MINUTE)
This test is used to measure leg muscle strength and
endurance
Materials:
▪ Flat surface
▪ Wall
▪ Timer/Stopwatch
Procedure:
▪ Sit tall against a wall, feet shoulder-width apart
▪ Back of the head, lower back touching the wall
▪ Slowly slide down, knees and ankles forming 90 degrees
▪ Timer starts when participant is ready
▪ Timer stops when participant can't hold the position anymore or 1 minute time is done
6. WALL SIT TEST (ONE-MINUTE)
Evaluation:
▪ Do test for 3 trials
▪ Evaluation will be based on progress of test scores
For Recording:
▪ Record the time scores from 3 trials

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