2. THE PFT IS A SET OF MEASURES DESIGNED TO
DETERMINE A STUDENT’S LEVEL OF
PHYSICAL FITNESS. IT IS INTENDED TO TEST TWO
CATEGORIES OF PHYSICAL FITNESS
COMMONLY REFERRED TO AS: HEALTH-RELATED
AND SKILL-RELATED.
3. SKILL
Skill-related fitness is broken down into
six different components; agility,
speed, power, balance, coordination,
reaction time. These skill-related
components are movements that are
necessary for an individual to
successfully demonstrate a variety of
motor skills and movement patterns.
4. HEALTH
Health-related fitness (HRF) is
theoretically defined as a
multidimensional construct containing
the components cardiorespiratory
endurance, muscular strength,
muscular endurance, flexibility and
body composition.
5. BEATS PER MINUTE (BPM) UNIT OF MEASUREMENT
FOR HEART RATE. RESTING HEART RATE (RHR)
NUMBER OF TIMES YOUR HEART BEATS PER
MINUTE AT REST. MAXIMUM HEART RATE (MHR)
THE MAXIMUM NUMBER OF TIMES YOUR HEART
CAN BEAT PER MINUTE SAFELY DURING EXERCISE.
9. The 6 Tests
1. Step test
2. 30m Sprint
3. Push-up
4. Standing long jump
5. Sit & reach
6. Sit-ups
10. STEP TEST
Step on and off the box /stairs for three
minutes. Step up with one foot and then the
other. Step down with one foot followed by the
other foot. Try to maintain a steady four beat
cycle. It's easy to maintain if you say "up, up,
down, down". Go at a steady and consistent
pace. This is a basic step test procedure
11. STEP TEST
BPM at rest: 72
BPM after the test: 104
BPM 2 minutes after: 96
Arganoza III, Manuel Christopher S.
12. 30M TEST
The test involves running a single maximum
sprint over 30 meters, with the time recorded.
A thorough warm up should be given, including
some practice starts and accelerations. Start
from a stationary position, with one foot in
front of the other. The front foot must be on or
behind the starting line.
13. 30M TEST
This starting position should be held for 2
seconds prior to starting, and no rocking
movements are allowed. The tester should
provide hints for maximizing speed (such as
keeping low, driving hard with the arms and
legs) and encourage them to continue running
hard through the finish line.
14. 30M TEST
Two trials are allowed, and the best time is
recorded to the nearest 2 decimal places. The
timing starts from the first movement (if using a
stopwatch) or when the timing system is
triggered, and finishes when the chest crosses
the finish line and/or the finishing timing gate is
triggered.
16. PUSH-UPS
Get on the floor on all fours, positioning your
hands slightly wider than your shoulders. Don't
lock out the elbows; keep them slightly bent.
Extend your legs back so you are balanced on
your hands and toes, your feet hip-width apart.
17. PUSH-UPS
Keep a tight core throughout the entire push-
up. Also, keep your body in a straight line from
head to toe without sagging in the middle or
arching your back.
19. STANDING LONG JUMP
Bend your ankles, knees and hips, keeping your
eyes focused forward. Swing your arms behind
your body and straighten your legs. Jump as far
as possible from a standing position, with a
two-footed take-off and swing your arms
forwards and up. Land softly on both feet.
21. SIT AND REACH
The Sit and reach test is one of the linear
flexibility tests which helps to measure the
extensibility of the hamstrings and lower back.
It was initially described by Wells and Dillon in
1952 and is probably the mostly used flexibility
test.
22. SIT AND REACH
The athlete sits on the floor with their legs fully
extended with the bottom of their bare feet
against the box. The athlete places one hand on
top of the other, slowly bends forward and
reaches along the top of the ruler as far as
possible holding the stretch for two seconds.
24. SIT UPS
Lie down on your back, with your feet on the floor,
knees bent.
Place your hands on either side of your head in a
comfortable position.
Bend your hips and waist to raise your body off the
ground. Make sure you keep looking straight ahead,
keeping your chin off your chest in a relaxed
position.
25. SIT UPS
Lower your body back to the ground into the starting
position.
Repeat
Working on your core strength has many health
benefits, particularly for strengthening your lower
back.
27. THIS CONCLUDES OUR REPORT, THANK YOU!
ARGANOZA III, MANUEL CHRISTOPHER S.
ALCANTARA, RUBEE ANN
TALINGDAN, MARJORIE
TUGAS, JAMAICA
TABIL, SHIELA MAE
PAGALA. ALYZA JANINE
