2. INTRODUCTION
The series of test assess the (5) components of health related
fitness that make up total fitness: cardiovascular endurance,
muscular strength, muscular endurance, flexibility and body
composition. as well as the skill related components such as:
speed, balance, coordination reaction time, agility and power.
3. WHAT IS BMI?
BMI is a measurement of a persons weight with respect to his/her height.
To calculate our BMI we need to get our height and our weight
THIS IS THE FORMULA FOR COMPUTING BODY MASS INDEX
WEIGHT (in kilograms)
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HEIGHT (in meter) 2
6. FLEXIBILITYTRAINING
Flexibility
is the ability to do a wide range of motion.
TO TEST FLEXIBILITY WE NEED TO DO TWO ACTIVITIES :
• Zipper test - the purpose of zipper test is to test the flexibility of our shoulder girdle .
• To do this test we need a ruler.
HOW TO DO IT:
• The person being tested need to stand straight
• To test the right shoulder you need to raise your right arm bend your elbow and reach down a
your back as far as possible
• Extend your left arm downand behind your back bend your elbow up across your back and try
reach your fingers over those of your right arm as if to pull a zipper.
• Your partner will observe wehether the fingers touch or overlap each other and measure it.
8. SITANDREACH
01
The purpose of sit and reach is to test the flexibility of our lower back and
hamstring .
To do this we need a ruler and a tape measure:
• you got to sit on the floor with back, head and shoulders flat on the wall fit are
12 inches apart
• interlock thumbs and position the tip of the fingers on the floor without
bending your elbow
• after the partner has positioned the o. of the tape measure
• slide your hand slowly forward without without jerking
• then your partner will record the distance.
• you need to do it twice
• bouncing or jerking is not allowed.
9.
10. cardiorespiratory endurance - is the ability of the heart and lungs to
work for a long period of time.
We need this in sports that requires long duration of play like marathon,
cycling and football.
To test cardiovascular endurance we need to do the 3 minute step
activity.
11. The purpose of step test is to measure our endurance to do activity for 3 minutes
To do this we need a stopwatch, a benched and out rating heart rate.
• to get the resting heart rate you must first locate your pulse.
• you can do it on your neck or wrist
• the pulse felt on the neck is called the carotid pulse
• the pulse felt on the wrist is called the radial pulse
• count the pulse beat for 10 seconds and multiply it by 6
• for the height of the steps it should be 12 inches in height for secondary level and 8 inches for elementary level
TO DO THE 3 MINUTE STEP TEST
• first you need to stand at least one foot away from the bench trunk erects and eyes looking straight ahead
• first step of the sequence should be alternate
• as the signal go step and and down the bench for 3 minutes at the rate of 96 beats per minute
• one step consist of 4 beats
• first sequence up with the left foot for the first count up with the right foot for the second count down with the left foot for the third count and
down with the right foot for the fourth count.
• that is for the second sequence start with your right foot.
• observe proper breathing inhale through the nose and exhale through the mouth
• for the scoring record your heart rate after the activity for 60 seconds.
12.
13. 01 Muscular Strength
Some tests have a whole body workout, like the push up test,
though others focus on a section of the body or particular
muscle groups
14. 01
The pushup test is one of the best ways to assess upper-body endurance, explains Bell,
especially in the muscles of the chest and shoulders.
To do the pushup test, you’ll need a stopwatch or a timer on your phone, and a ball, like a
tennis ball. You may also want an exercise mat.
• Get in a high plank position with a ball under your chest.
• Practice one pushup by bending your elbows and touching your chest to the ball
underneath you. Make sure to straighten your arms all the way when you push back up
to the high plank position.
• Repeat this as many times as possible until your form is compromised.
• Alternatively, perform as many as you can in 60 seconds.
• Record the number of pushups properly performed.
15. 01 Muscular endurance is the ability of a muscle or muscle group
to exert force to overcome a resistance many times. Often the
resistance is the body itself. The measurement of muscular
endurance is based on the number of repetitions performed.
Muscular endurance is specific to the assessment.
16. The core muscles, which include those of the abdominals, hips, and lower back, play a critical role in
daily activities. Maintaining strength and endurance in these muscles helps you with movements
that require bending, twisting, reaching, and pulling.
To do the plank test, you’ll need an exercise mat and a stopwatch or a timer on your phone.
• Get in a plank position with your upper body off the ground and supported by your elbows and
forearms. Your legs should be straight with your weight taken by your toes. Your body should
be in a straight line from head to toe.
• As soon as you are in the correct position, start the timer.
• Hold this position for as long as you can or until you are unable to hold your back straight or
you lower your hips.
• Record the time.
01
17. This is designed to test the flexibility of the lower back and
hamstring muscles.
Objective: To test flexibility of the lower back and hamstring muscles
Material needed: a tape measure or meter stick
METHOD :
1. This test best completed after a substantial warm up is completed
in order to ensure the best results as well as being a safety
precaution.
2. To begin this test, have the client sit on the floor with both straight
out against the tape measure for them to reach the amount of
stretch.
