PHYSICAL

FITNESS TEST
ANA MARIE L JIMENEZ
 TWO TYPES OF
PHYSICAL FITNESS TEST

PRE-TEST - done at the beginning of

the school year/ semester which
include fitness test to determine your
fitness status

POST-TEST - done during the last

month of the school year/ semester

The result of both tests serves as the basis for providing continuous activities or training to maintain one’s fitness
COMPONENTS OF PHYSICAL FITNESS

01 HEALTH-RELATED FITNESS
Good health has a strong relationship with health-related components of physical
fitness because it determines the ability of an individual to perform daily activities with
vigor and demonstrate the capacities associated with a low risk of premature
development of hypokinetic diseases. It is also known as physiological fitness.
The components of health-related fitness include body composition, muscular
endurance, muscular strength, cardiovascular endurance and flexibility.

02 SKILL-RELATED FITNESS
is also known as performance-related fitness components. It is associated
with athletic competition but should be considered in the overall fitness
of all individuals. These components are pertaining with the athletic
ability of an individual. There are 6 components of physical fitness:
balance, co-ordination, agility, speed , power, and reaction time.
 HEALTH-RELATED
PHYSICAL FITNESS

Cardiorespiratory Endurance Muscular Strength

Body composition
refers to the capacity to perform long, dynamic, strength assessment uses dynamometers
is determined using two-compartment models
moderate to high-intensity exercise, influenced and tensiometers to measure muscle force
and various laboratory and field techniques,
by the functional state of respiratory, intensity over short periods, with 1 repetition
including anthropometric methods like body
cardiovascular, and skeletal muscle systems, maximum (RM) being the standard for
mass index, circumferences, and skinfold
measured by maximal oxygen uptake evaluating strength.
measurements.

Flexibility Muscular Endurance

refers to the muscle group's ability to perform repeated
is crucial for joint movement and athletic performance. It contractions over time, causing muscle fatigue or
depends on factors like joint capsule distensibility, warm-up, maintaining a specific percentage of maximal voluntary
and muscle viscosity. No single test can evaluate total body contraction. Absolute muscular endurance measures the
flexibility. Common devices measure flexibility in degrees, total number of repetitions, while relative muscular
including the sit and reach test. endurance measures the percentage of repetitions.
 SKILL-RELATED
PHYSICAL FITNESS

Coordination Power
Balance
involves using senses and body parts for measures maximal force exertion, with
a static and dynamic ability to maintain
smooth and accurate motor tasks, assessed lower extremity tests like vertical jump
gravity within support, is controlled by
through tests like the alternate hand wall toss and hop tests and upper extremity tests
somatosensory, visual, and vestibular
test. like medicine ball throw test
systems and assessed using tools like Berg
balance scale.

Agility Speed Reaction Time

refers to the time between stimulation

is a rapid, whole-body movement in It relates to the ability to perform a
and reaction onset, influenced by factors
response to a stimulus, characterized by movement within a short period of time
like attentiveness, cognitive abilities, and
explosive power movements in a series in
motor functions.
opposing directions
PHYSICAL FITNESS TEST
 3 MINUTE STEP TEST
test purpose: a step test provides a submaximal measure of cardio-respiratory or endurance fitness

PROCEDURE
Begin by demonstrating the alternating stepping cadence to the subject. In time with the beat step one foot up on the bench (1st
beat), step up with the second foot (2nd beat), step down with one foot (3rd beat), and step down with the other foot (4th beat.)
Allow the subject to practice the stepping to the metronome cadence, which is set at 96 beats per minute (4 clicks = one step
cycle) for a stepping rate of 24 steps per minute.
The student steps up and down on the platform at the given rate for 3 minutes.
The student immediately stops completing the test sits down and remains still. Starting within 5 seconds, the tester is to count
the participant's heart rate (ideally with a stethoscope) for one complete minute.
Rest for one minute
Get again the heart rate for one minute
HEART BEAT

RESTING HEART RATE _____ bpm

1 MINUTE HEART RATE AFTER THE TEST ____bpm

1 MINUTE RECOVERY HEART RATE ____bpm

 BACK SCRATCH TEST OR ZIPPER TEST
test purpose: This test measures general shoulder range of motion

Procedure For the Tester

a.Stand erect
b.Raise your right arm, bend your elbow, and reach 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/across 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 left hand
over the shoulder.

For the Partner

a.Observe whether the finger touched or overlapped each other, if not, measure the gap between the middle fingers of
both hands.
b.Record distance
 PHYSICAL FITNESS TEST

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SCORING
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 ONE MINUTE PLANK TEST
test purpose: The plank test measures the control and endurance of the back/core stabilizing muscles.

This test aims to hold an elevated position for The hip is lifted off the floor creating a straight
as long as possible. Start with the upper body line from head to toe. As soon as the subject is in
supported off the ground by the elbows and the correct position, the stopwatch is started.
forearms, and the legs straight with the weight
taken by the toes The head should be facing towards the ground
and not looking forwards. The test is over when
the subject is unable to hold the back straight and
the hip is lowered.
 ONE MINUTE PUSH UP TEST
test purpose: measure upper body strength by doing as many push-ups as you can in 1 minute

Use the standard "military style" push-up

Women have the additional option of using the "bent knee"
technique. The starting position is facing down
technique. To do this, kneel on the floor, hands on either
with your weight distributed on the hands and feet,
side of the chest and keep your back straight. Lower the
arms straight. The body is rigid and straight, and
chest down towards the floor, always to the same level
the hands are placed approximately shoulder
each time, either till your elbows are at right angles or your
width apart. Lower your body until your chest
chest touches the ground.
nears the floor at the bottom of the movement,
and then return up to the starting position. This is Do as many push-ups as possible until exhaustion. Count
one repetition. the total number of push-ups performed.
 ONE MINUTE WALL SIT
test purpose: to measure the strength endurance of the lower
body, particularly the quadriceps muscle group.

procedure:
Stand comfortably with feet approximately shoulder width
apart, with your back against a smooth vertical wall. Slowly slide
your back down the wall to assume a position with both your
knees and hips at a 90° angle. Move the feet position if
required. The timing starts when one foot is lifted off the
ground and is stopped when the subject cannot maintain the
position and the foot is returned to the ground. After a period
of rest, the other leg is tested.
 SIT AND REACH
test purpose: measures the flexibility of the lower back and hamstrings

Stride sitting on a flat surface, back against a flat From the starting point (between knees), without
wall, Measure 12 inches distance from both feet lifting your hands from the floor, slide forward and
try to reach as far as possible (knees can't be bent,
Hands overlapped, touch the floor without moving and feet must stay 12 inches apart)
your back away from the wall
Repeat the test twice and ensure protocols and
Where your middle fingers reach will be the starting
scores in centimeter
point or the "zero", attach the tape measure using a
double adhesive or any tape
THANK
YOU
 REFERENCES
https://www.slideshare.net/slideshow/what-is-physical-fitness-test-pft/72591042

https://www.physio-pedia.com/Physical_Fitness_and_Its_Components

https://www.topendsports.com/testing/tests/step-ymca.htm

https://www.coursehero.com/file/p1oojpm/Zipper-Test-Purpose-to-test-the-flexibility-of-the-shoulder-girdle-Equipment-a/

https://www.topendsports.com/testing/tests/plank.htm

https://www.topendsports.com/testing/tests/home-pushup.htm