2. Goals
To determine the level of fitness
02
01
03
04
Identify strengths and areas for
improvement
Identify bases for physical activities
Gather and analyze data for norms and
standard setting.
05 Choose sport activities you would like
to participate in
5. Body Mass Index (BMI)
𝑊𝑒𝑖𝑔ℎ𝑡 (𝑘𝑔)
𝐻𝑒𝑖𝑔ℎ𝑡 (𝑚)²
BODY COMPOSITION
Classification
Below 18.5 Underweight
18.5 – 24.9 Normal
25.0 – 29.9 Overweight
30 and above Obese
6. Weight
Material
● Bathroom scale
Procedure
● For the test taker
○ Wear light clothing
○ On bare feet, stand erect and still with
weight evenly distributed at the center of
the scale.
● For the partner
○ Be sure to adjust the scale to zero point.
○ Record reading in kilogram(kg)
Scoring
● Record the body mass in the nearest 0.5 kg
BODY COMPOSITION
7. Height
Material
● Tape measure laid flat to a concrete wall. The zero point
starts at the bottom of the floor.
● L-square
Procedure
● For the test taker
○ Stand erect on bare feet with heels, buttocks and
shoulders pressed against the tape measure on the
wall
● For the partner
○ Place the L-square against the wall with the base at
the top of the head of the person being tested
○ Record the reading in meter (m)
Scoring
● Record the standing height in the nearest 0.1 cm
(1m=100cm)
BODY COMPOSITION
8. Waist Circumference
Material
● Tape measure
Procedure
● For the test taker
○ Wear light clothing
○ Stand erect and wrap the tape measure around our wrist
● For the partner
○ Record the reading in centimeter (cm)
● Scoring
BODY COMPOSITION
Risk
Men Women
cm inches cm Inches
Very high > 120 > 47 > 110 > 43.5
High 100 – 120 39.5 - 47 90 – 109 35.5 – 43
Normal 102 40 88 34.6
Low 80 – 99 31.5 - 39 70 – 89 28.5 – 35
Very Low < 80 < 31.5 < 70 < 28.5
10. Material
● Ruler
Procedure
● For the test taker
○ Stand erect
○ To test the right shoulder, raise your
right arm, bend your elbow, and reach
down across your back as far as
possible.
○ At the same time, extend your left arm
down behind your back, bend your
elbow up across your back, and try to
cross your fingers over those of your
right hand.
FLEXIBILITY
Zipper Test
11. FLEXIBILITY
Zipper Test
○ Reach with your right hand over your
right shoulder down your back as if to
pull a zipper or scratch between your
shoulder blades
○ To test the left shoulder, repeat the 1st
and 4th above with your left hand over
your left shoulder
● For the tester
○ Observe whether the finger touch or
overlap each other.
○ Measure the distance in which your
fingers overlap
○ Record score in centimeter (cm)
12. Scoring
● Record zipper test to the nearest 0.1 cm
FLEXIBILITY
Zipper Test
Standard
0 Did not touch fingertips
1 Just touched fingertips
2 Fingers overlapped by 1-2 cm
3 Fingers overlapped by 3-4 cm
4 Fingers overlapped by 5-7 cm
5 Fingers overlapped by 8 cm or more
13. Material
● Tape measure
Procedure
● For the test taker
○ Sit on the floor with back flat on the wall
and feet approximately 12 inches apart.
○ Without bending you back, knees and
elbows, place one hand on top of the
other and position the hands on the floor.
○ After the tester has positioned the zero
point of the tape measure, start the test
by reaching the farthest possible without
bending your knees
FLEXIBILITY
Sit and reach
14. Sit and reach
● For the partner
○ As the student assumes the 3rd procedure,
position the zero point of the tape measure
at the tip of the finger farthest from the
body.
○ See to it that the knees are not bent as the
student reaches the farthest that he/she
could.
○ Measure the distance of the farthest reach.
○ Record the score in centimeter (cm)
Scoring
● Record sit and reach in the nearest 0.1 cm
FLEXIBILITY
15. Cardiovascular Endurance
♦ Ability of the heart, lungs and blood vessels to
deliver oxygen to working muscle and tissues,
as well as the ability of those muscles and
tissues to utilize that oxygen.
3
16. Step Test (3 minutes)
Material
● Step board (12inches)
● Stopwatch
Procedure
● For the test taker
○ Position in front of the step.
○ At the go signal, step up and down the step board for 3
minutes at the rate of 24 steps per minute. One step
consists of 4 beats, that is, “up with the left foot, down with
the left foot, up with the right foot, down with the right
foot”.
○ Afterward stand and relax. Do not talk.
○ Locate your pulse. Count the pulse rate for 10 seconds.
Scoring
● Record the 60-second heart rate after the activity.
CARDIOVASCULAR ENDURANCE
18. Material
● Exercise mat or any clean mat
Procedure
● For the test taker
○ Get on the mat face down in standard
push-up position: palms on the mat under
shoulders; fingers pointing forward; and
legs straight, parallel, and slightly apart,
with your toes supporting your feet.
○ FOR BOYS: Straighten your 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)
STRENGTH
90-Degree Push-ups
19. 90-Degree Push-ups
Procedure
● For the test taker
○ FOR GIRLS: With your knees in contact
with the floor, straighten your arms,
keeping your back straight. The lower
your arms until there is a 90-degree angle
at the elbows (upper arms are parallel to
the floor)
○ Perform as many repetitions as possible,
maintaining a cadence of 20 push-up per
minute (2 seconds going down and 1
second going up)
STRENGTH
20. 90-Degree Push-ups
Procedure
● For the tester
○ As the student assumes the position of push-
up, start counting as he/she lowers his/her
body on the ground until he/she reaches a 90-
degree angle at the elbow.
○ Make sure that the student performs push-
ups correctly.
○ The test is terminated when the students can
no longer perform the push-ups in the correct
form (three corrections are allowed), feels
pain, voluntarily stops, or cadence is broken.
Scoring
● Record the number of push-ups made.
STRENGTH
21. Material
● Exercise mat or any clean mat
Procedure
● For the tester
○ Assume a lying position with your feet flat on the
floor and knees bent at about 90-degree angle,
hands palm down at the sides with fingertips
touching the first tape line.
○ Complete a slow, controlled curl-up, sliding
fingertips along the floor until they touch the
second tapeline.
○ The curl-up should be performed at a rate of one
every 3 seconds or 20 curl-ups per minute (2
seconds going up and 1 second going down.
○ There should be no rest at the bottom position.
Perform as many curl-ups as possible without
stopping.
STRENGTH
Curl-ups
22. Procedure
● For the tester
○ Ensure that the student performs the curl-
ups in the correct form.
○ One curl-up is counted each time the
student’s shoulder blade touches the
floor.
○ The test is terminated when the student
can no longer perform curl-ups in the
correct form (three corrections are
allowed), feels pain, voluntarily stops, or
cadence is broken
Scoring
● Record the number of curl-ups made.
STRENGTH
Curl-ups
25. Material
● Stopwatch
Procedure
● For the test taker
○ Stand behind the take-off line, the tip of your toes
should not go beyond the line.
○ At the go signal, run to the finish line as fast as you
can.
● For the tester
○ Set the running area with the measurement of
40meters
○ Set the stopwatch to zero
○ At the go signal, start the watch and stop it as the
student crosses the finish line.
○ Record the score to the nearest 0:00:01 sec
Scoring
● Record the time in the nearest minutes and seconds
SPEED
40-meter sprint
27. Material
● Basketball (size 7)
● Meter stick
Procedure
● For the test taker
○ Sit on the floor with the head and back
resting against the wall and legs
stretched in front of the body.
○ By using chest pass, push the ball with
two hands as far as possible. Make
sure that your head, shoulders, and
buttocks remain rested against the
wall
POWER
Basketball Pass
28. Basketball Pass
● For the tester
○ See that the position of the student
is in the right form.
○ Set the point zero of the
measurement at the edge of the
wall.
○ After the throw, spot the mark
where the base of the ball has first
make contact on the floor on the first
bounce closest to the take-off line.
○ Record the score in the nearest 0.5
meter (m)
Scoring
● Record the distance in the nearest 0.5m
POWER
29. Standing Long Jump
Material
● Tape measure accurate to 0,1cm at least 3
long and placed firmly on the floor
● Meter stick
Procedure
● For the test taker
○ Stay behind the take-off line with the
tip of your shoes not going beyond the
line.
○ As you prepare to jump, bend your
knees and swing your arms backward
and jump as far as you can.
POWER
30. Standing Long Jump
● For the tester
○ Lay the tape measure (in cm) on the
floor.
○ Set a take-off line at the point zero (0)
of the tape measure.
○ After the jump, spot the mark where
the back of the heels of the student
landed closest to the take-off line
○ Record the score in the nearest 0.1
centimeter (cm)
Scoring
● Record the distance in the nearest 0.1cm
POWER
32. Material
● Tape measure
● Stopwatch
● Chalk or tape marking the ground
Procedure
● For the test taker
○ Facing the front line, stand with both feet
together in the middle of the hexagon.
○ At the go signal, jump forward across the line,
then back over the same line into the middle of
the hexagon.
○ Continue this pattern for three full revolutions.
○ Perform the test both clockwise and
counterclockwise.
AGILITY
Hexagon Agility Test
33. Standing Long Jump
● For the tester
○ Mark a hexagon on the floor. The length of
each side should be 24inches (60.5cm), and
each angle must be 120 degrees.
○ Record the time taken to complete three full
revolutions. Record also the best score from
the two trials.
○ If the student jumps the wrong line or land on
a line, the test must be restarted.
Scoring
● Record the time in the nearest minutes and
seconds.
POWER
34. Reaction Time
♦ Time elapsed between
stimulation and the beginning
of reaction to the stimulus.
4
35. Material
● Ruler or stick 24 inches long
● Table and chair
Procedure
● For the test taker
○ Sit on a chair next to a table, so that only your elbow
and lower arm rest on the table comfortably.
○ The heel of your hand must rest on the table, so that
only your fingers and thumb extend beyond the edge of
the table.
○ As the tester drops the stick, catch it with your thumb
and index finger as fast as possible without lifting your
elbow from the desk. It is important that you react only
to the dropping of the stick.
○ Your score is the number of inches read on the
ruler/stick just above the thumb and index finger after
you catch the stick
REACTION TIME
Stick Drop Test
36. Stick Drop Test
● For the tester
○ Hold the ruler/stick above the student’s
fingers. No part of the hand of the student
must touch the ruler/stick.
○ Without warning, drop the stick and let the
student catch it with his thumb and index
finger.
○ Do this three times. Be careful not to drop the
stick at predictable time intervals, so that the
student cannot guess when it will drop.
Scoring
● Record the average of your three scores. For
example, if your scores are 21, 18, and 19, your
average score is 19.
REACTION TIME
37. Coordination
♦ The ability to use the senses
with the body parts to
perform motor tasks smoothly
and accurately.
5
38. Material
● Crumpled paper
Procedure
● For the test taker
○ Stand comfortable in an area with no
obstruction.
○ Throw a crumpled paper into the air with your
right hand. Catch it with your left hand.
○ Do this six times.
○ Repeat the tasks. This time, throw the crumpled
paper upward with your left hand and catch it
with your right hand.
○ Do this six times.
COORDINATION
Paper Throw and Catch
39. Paper Throw and Catch
● For the tester
○ See to it that the student throws and catches
the crumpled paper six times alternately with
his/her right and left hands.
○ Count how many times the students does the
task correctly
Scoring
● Record the number of times the student throws and
catches the crumpled paper correctly.
COORDINATION
40. Balance
♦ Ability to maintain stability
while in a stationary or
moving position.
6
41. Material
● Flat, nonslip surface
● Stopwatch
Procedure
● For the test taker
○ Remove your shoes and place your hands on
your hips.
○ Position the non-supporting foot against the
inside knee of the supporting leg.
○ Raise the heel to balance on the ball of your
foot.
BALANCE
Stork Balance Stand Test
42. Stork Balance Stand Test
● For the tester
○ Give the student 1 minute to practice the
balance.
○ Start the stopwatch as heel is raised from the
floor.
○ Stop the stopwatch if any of the following
occurs:
a. The hand/s come off the hips
b. The non-supporting foot loses contact with the
knee
c. The heel of the supporting foot touches the floor.
Scoring
● Record the time in the nearest seconds.
BALANCE
