The document outlines various fitness tests for assessing strength, flexibility, cardiovascular endurance, speed, agility, and coordination. Each section describes the purpose, equipment needed, and step-by-step instructions for conducting each test, such as push-ups, flexibility stretches, and the 40-meter sprint. It emphasizes the importance of proper techniques and maintaining specific speeds and form for accurate measurement of physical capabilities.

6. – refers to the muscle’s ability to
generate force against physical
objects. In the fitness world, this
typically refers to how much
weight you can lift for different
strength training exercises.

7. Purpose – to measure strength of upper
extremities
Equipment Exercise mats or any clean mats

8. For you: a. Lie down on the mat; face down in
standard push-up position: palms on the mat under
the shoulders, fingers pointing forward, and legs
straight, parallel, and slightly apart, with the toes
supporting the feet.
b. FOR BOYS: Straighten the arms, keeping the
back and knees straight, then lower the arms until
there is a 90-degree angle at the elbows (upper arms
are parallel to the floor).

10. FOR GIRLS: With knees in contact
with the floor, straighten the arms,
keeping the back straight, then lower
the arms until there is a 90-degree
angle at the elbows (upper arms are
parallel to the floor).
c. Perform as many repetitions as
possible, maintaining a cadence of 20
push-ups per minute (2 seconds going
down and 1 second going up).

12. Lay on the floor with your elbows under
your shoulders, hands flat on the floor
and core engaged. Keeping your forearms
and knees on the floor slowly raise
yourself upwards until your body is in a
straight line from your knees to your
head. Hold the position for as long as you

14. FLEXIBILITY –
refers to the ability of the
joints to move through a full
range of motion.

15.  a test of flexibility for the lower extremities, particularly the
hamstring.
Purpose – reach as far as possible without bending the
hamstring
Equipment: Tape Measure

16. For you:
a. Sit on the floor with back flat on the wall with
feet approximately 12 inches apart.
b. Without bending your back, knees, and elbows,
place one hand on top of the other and position the
hands on the floor.
c. After the tester has positioned the zero point of
the tape measure, start the test by slowly reaching
the farthest point possible without bending the
knees.

18. –Shoulder flexibility test is
also called the zipper test and
here are some of the things
you might want to know about
this.

20. – is the ability of the heart, lungs and
blood vessels to deliver oxygen to working
muscles and tissues, as well as the ability
of those muscles and tissues to utilize that
oxygen. Endurance may also refer to the
ability of the muscle to do repeated work
without fatigue.

21. Purpose - to measure cardiovascular
endurance
Equipment 1. Step with a height of 12
inches
2. Stopwatch

22. For you:
a. Position in front of the step.
b. At the signal go, step up and down on a bench for 3
minutes at a rate of 24 steps per minute. One step consists
of 4 beats, – that is, “up with the left foot, up with the right
foot, down with the left foot, down with the right foot.”
c. Immediately after the exercise, stand and relax. Don't
talk.
d. Right after the activity, locate your pulse. (the first beat is
zero.)
e. Count the pulse for 10 seconds. Multiply by 6.

25. he rate at which
someone or something is
able to move or operate.

26. The 40 Meter Sprint is a 40
meter run primarily
to evaluate the speed of a
person. It shows how fast a
person can finish the 40 meter

28. move or travel with
great speed or force.

29. also known as the standing broad jump, is
an athletics event. It was an Olympic
event until 1912. It is one of three
standing variants of track and field
jumping events, which also include the
standing high jump and standing triple
jump.

31. an ability to change the body's position
quickly and requires the integration of
isolated movement skills using a
combination of balance, coordination,
speed, reflexes, strength, and
endurance.

32. is a measure of speed, agility and
the ability to change direction
while maintaining a sound
balance (foundation).

34. REACTION TIME
is an ability often overlooked in
sport. It simply means how fast
an athlete is able to respond
to a stimulus.

35. to measure the time to
respond to a stimulus.

36. the ability to use the senses with
the body parts to perform motor
tasks smoothly and accurately.

37. to measure the coordination of the eye
and hand.
Equipment – Sipa (washer w/ straw)/20
pcs. bundled rubber bands/any similar
local materials (4-5 grams)

39. – is the maintenance of
equilibrium while
stationary or while moving.

40. Purpose – to assess ones ability to
maintain equilibrium.
Equipment: flat, non-slip surface,
stopwatch