PHYSICAL FITNESS TEST
BSEd 1D English
Tarlac State University
College of Education
• defined as the person’s
ability to respond
successfully to the demands
of life without experiencing
Physical Fitness Test (PFT)
• Series of battery tests
given to the students to
help them evaluate their
strengths and weaknesses
in terms of health and skills
Physical Fitness Test
They are commonly employed
in educational institutions as
part of the Physical Education
curriculum bakj.bjbz.kjbz.kzbas standardized by
Bureau of Physical Education
and School Sports (BPESS)
Physical Fitness Test
In medicine as part of
As eligibility requirements
in fields that focus on
physical ability such as
military or police.
•Classmate as scorer
•School doctor or medical
Test Site Requirements
•Push-ups and curl-ups area
•50 meter run course
•No significant hazards
(Arm Strength & Endurance
3. Sit & reach/ Shoulder stretch
4. 3-minute Step Test
5. Standing long jump/
6. Shuttle run
7. 50-meter Sprint
• Warm-up exercises
1. Deep breathing. Stand with feet slightly apart.
2. Head bending. Stride stand, hands on waist.
3. Trunk bending. Stride stand, hands on waist.
• Fitness Testing
• Cool-down exercises
1. Back Stretching – stand stride
2. Stand stride & squat sideward RL
FITNESS TESTS TO
Aim: To measure the abdominal strength
Curl-up as many times as you can.
Stop, once you reach 50 curl-ups (boys)
and 30 (girls)
Scoring: Only corrected executed curl-
ups shall be counted.
Aim: To measure arm strength & endurance.
Push-up as many times as you can.
The elbow should be straightened as you go up.
Stop, once you reach 50 push-ups (boys)
and 30 (girls)
Scoring: Record the number of push-ups
3. SIT AND REACH/SHOULDER STRETCH
SIT AND REACH
Aim: To test the flexibility of the arm muscles
and the lower back.
Assume a striding position, 10 inches wide.
Place a meter stick/tape measure in between the
thighs with the 50 cm along the heels.
Keep the extended legs straight, raise arms upwards.
Bend forward, and try to reach as far as you can.
Scoring: Record the distance reached.
Aim: To measure the flexibility of the
The right hand reaches over the right
shoulder and at the same time, places
his left hand behind the back to try to
touch the fingers of the right hand.
Perform the test with left hand.
Scoring: Record the score as pass or fail
for each test.
3-MINUTE STEP TEST
Aim: To measure the cardio-respiratory
Stand in front of a staircase.
Step your right foot up first, followed by the left.
Step your right foot down, followed by the left.
Start counting as you step your right foot up the stair.
Do this in 3 minutes.
You may rest within the 3 mins. alloted time.
1. STANDING LONG JUMP/
STANDING LONG JUMP
Aim: To measure leg power.
The student should stand straight with the tips of his
toes touching the starting line.
To take off, bend knees and swing arms backward.
Jump forward as far as possible, and land on both
Scoring: The distance of heel marks nearest
to the starting line will be measured.
Aim: To measure upper body strength and power.
Mechanics: (2 Trials)
Sit on the floor with buttocks, back, and head
resting against a wall; legs are stretched horizontally
in front of the body.
Push a basketball horizontally with two hands (45°).
Throughout the movement, keep the head,
shoulders and buttocks in contact with the wall.
Scoring: Record the farther distance of the
two trials to the nearest 5 cm.
2. SHUTTLE RUN
- 2 wooden blocks
- Area with 2 lines
(9 m apart)
Aim: To measure agility and coordination.
Place 2 blocks on one end of the lines.
The performers should stand on the other end of the lines.
At the signal, the performer runs diagonally to get the first block.
Turn, go back to the starting line, and bring down the block.
Turn and repeat the procedure for the second block.
Scoring: The time nearest to the 10th of a
second will be recorded.
Aim: To measure speed.
Measure a 50 m space.
The performers stand on the starting line.
At the signal, run fast to the other end.
Stop, once you reach the finish line.
Scoring: The elapsed time is recorded from the
start of the run until the end line is reached by