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Some Selected Physical Fitness Tests

The document outlines selected physical fitness tests to assess health-related fitness components, emphasizing simplicity and minimal equipment. It includes specific assessments for cardiorespiratory fitness, muscular endurance, and flexibility, detailing procedures and required materials for each test. Participants are encouraged to record their heart rates and use standardized norm scores for evaluation.

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7 views2 pages

Some Selected Physical Fitness Tests

The document outlines selected physical fitness tests to assess health-related fitness components, emphasizing simplicity and minimal equipment. It includes specific assessments for cardiorespiratory fitness, muscular endurance, and flexibility, detailing procedures and required materials for each test. Participants are encouraged to record their heart rates and use standardized norm scores for evaluation.

Uploaded by

nightzizu
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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SOME SELECTED PHYSICAL FITNESS TESTS.

Asses and Label Your Physical Fitness

Why do we need to assess our physical fitness?

These tests are designed to assess health related fitness components. The tests are selected based on
simplicity of execution and require no or equipments that are handy.

1. Cardiorespiratory Fitness Assessment

Selected Test- the 3 minutes Step Test

a. Find a partner and make a pair. If there is an extra student one or two group can be a trio.
b. Measure your heart rate before any type of exercise or take and record your resting heart rate
before starting exercising.
c. Prepare your body with proper warming up and stretching.
d. Approach an 18 inch (45 cm) bench you are going to step on and get down from.
e. Following the signal from your partner step on the bench with left foot then right foot and step
down with left then right foot in a rhythmic pace aligned with a metronome or voice cues from
your partner “up, up, down, down” .
f. Continue the task for 3 consecutive minutes.
g. After the lapse of 3 minutes engagement: take a record of three post exercise heart rate
measurements within: - i. 1.5 minutes, ii. 2-2.5 minutes, iii. 3-3.5 minutes. You partner should
stay alert in helping you record your heart rate within the specified time period.
h. Add the three recorded recovery heart rates which is to be called the recovery index.
i. Use the standardized norm scores on your module to evaluate your current status base on the
index and gender.

Equipments required

a. Stepping Bench – we have it in the university’s gym.


b. Metronome – download it from appstores based on your phone brand.
c. Take a screenshot of the table for norm reference scores from your module on page ‘97’.
d. Provide yourself with a material where you can record your resting and post exercise heart
rates. It would be good if it is a blank sheet of paper and a pencil or pen.

2. Muscular Endurance

Selected Test – A. Push-Up Test -: Prepare yourself based on the module and take a screenshot
of the indexing table from page ‘101’ on your module.
B. Sit-up Test -: The bent knee sit-up test: Prepare yourself based on the
module and take a screenshot of the indexing table from page ‘102’ on your module.
3. Flexibility
Selected Tests- A. Sit and Reach Test for Trunk Flexibility: Prepare yourself based on the
module and take a screenshot of the indexing table from page ‘103’ on your module.
B. Shoulder Flexibility: Prepare yourself based on the module and take a
screenshot of the indexing table from page ‘104- 105’ on your module.

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