The document provides instructions for several physical fitness tests to measure attributes like flexibility, strength, balance, and endurance. It includes procedures for tests like sit and reach, partial curl-ups, trunk lift, hexagon jump, and standing long jump. Scores on the tests are rated as excellent, very good, good, fair, or needs improvement to assess a person's current physical fitness level.

1. LESSON 2:
PHYSICAL FITNESS TEST

2. ANALYSIS
Perform a Pre-Test on the following Physical Fitness Test. Record your
rating on the score table after the PFT discussion. Be guided of how the
physical fitness tests are done in the discussion below.
NOTE:
Inform and communicate with your PE Instructor of your health conditions before doing
the physical fitness test. You should be well informed if you are fit to do the physical fitness
test to prevent any possible injuries.

3. ABSTRACTION

4. • HIP CIRCLES- 8 inward hip rotations, 8 outward hip rotations (each side) o Stand with feet
together. o Raise one knee to 90 degrees. Circle the hip out, making a big circle with your knee.
Make the movement as wide as you can while staying stable. o Keep circling slowly for eight reps,
then switch direction for another eight reps. Repeat on the other leg.
• ARM CIRCLES- 8 forward arm circles, 8 backward arm circles o Stand with your feet shoulder-
width apart, arms by your sides.
• Slowly swing your arms forward in a circular motion. You should feel your shoulders
loosening up as you go.
• Continue the circular motion for eight reps. Then, circle the arms in the opposite direction for
eight reps.
• JUMP ROPE - 2 minutes jumping rope o Grab your jump rope and jump for 2 minutes.

5. • WALK-OUTS - 8 walk-outs
• Start with your feet hip-width apart, arms at sides. o Bend the at hips to reach your hands to floor; crawl out to a
high plank position.
• Pause for a couple seconds your with shoulders over your wrists and abs engaged.
• Crawl your hands back to feet and stand up. That's one rep.
• Do eight reps.
• REVERSE LUNGE TO KNEE RAISE- 12 deep reverse lunge to knee raise o Stand with your feet hip-width apart. o Take a big
step back with your right foot. Bend both knees, lowering yourself until your right knee is about 6 inches off the floor.
• Push off your right foot to stand up, and bring the knee out in front of you at a 90-degree angle.
• Immediately step your right foot back into another reverse lunge.
• Do 12 reps on one leg, then 12 reps on the other.
• SQUATS- 15 squats with a 10-rep pulse at the end o Stand with your feet shoulder-width apart, toes turned out slightly,
hands at your chest.
• Bend at your knees and hips to move into a squat, bringing your butt down to knee height. Keep your chest high. o
Drive through your heels to return to standing. Do 15 reps.

6. Partial Curl-Ups
The partial curl‐up has been recommended as a better test of abdominal muscular
endurance, replacing the one‐minute speed sit‐up with anchored feet.
Procedures:
1. To start, lie on your back with your knees bent and feet flat on the floor. Don’t
press your neck or lower back to the floor. Breathe deeply. You should feel comfortable and
relaxed in this position
2. Cross your arms loosely.
3. Tighten your abdomen and curl halfway up, keeping your head in line with your
shoulders.
4. Hold for 5 seconds. Uncurl to lie down.
5. Repeat 2 sets of 10

7. 90 Degree Push-Ups
90-degree push-up is a calisthenics and total body exercise that primarily
targets the chest and to a lesser degree also targets the glutes, lower back,
shoulders and triceps
Procedures:
Step 1: Find a stable surface with plenty of space and perform a handstand.
Step 2: From the handstand position, slowly lower your legs down into the
Planche position.
Step 3: Complete a Planche Push-up, and raise your legs back over your head to
return to the headstand
Step 4: Returning to the handstand position completes the repetition. Trunk lift
test measures trunk extensor strength, flexibility and endurance. The aim of the
test is to lift the upper body off the floor using the muscles of the back and hold
the position to allow for the measurement

8. Trunk Lift
The partial curl‐up has been recommended as a
better test of abdominal muscular endurance,
replacing the one‐minute speed sit‐up with
anchored feet.
Procedures:
Step 1: Lie face down
Step 2: Eyes focus on marker
Step 3: Lift upper body off of floor
Step 4: Wait until measured
Step 5: Return upper body to the floor

9. Sit and Reach
This simple test is designed to measure the flexibility of your hamstrings and lower back. The sit and
reach test has long been used as a test to represent a person's flexibility, though actual flexibility
may differ around the body.
Procedures:
Step 1: Remove your shoes and sit on a flat surface, legs extended in front of the body, toes pointing
up and feet slightly apart, with the soles of the feet against the base of the step (if there is no step,
just any flat surface will do).
Step 2: Place the ruler on the ground between your legs or on the top of the step.
Step 3: Place one hand on top of the other, then reach slowly forward. At the point of your greatest
reach, hold for a couple of seconds, and measure how far you have reached. If you have trouble
straightening your legs, get a friend to help by holding the knees down flush with the ground.

10. Zipper Test
Zipper Test is a test of upper arm and shoulder girdle
flexibility intended to parallel the strength/endurance
assessment of that region.
Procedures:
Step 1: Stand with feet, shoulder width apart.
Step 2: Reach right hand over the right shoulder and
down the back as if to pull up a zipper.
Step 3: Place the left hand behind back and reach up
trying to touch the fingers of the right hand.
Step 4: Repeat left hand over left shoulder.

11. Stork Balance
Stork Test assess static balance. This test measures how long you
can balance on one leg.
Procedures:
Step 1: Remove your shoes. Stand with your hands on your hips.
Step 2: Place the sole of your non-standing foot against the inside
knee of your other leg.
Step 3: Raise your heel from the floor so you are balancing on the
ball of your foot. The assistant starts the stopwatch as soon as
your heel is off the floor.

12. Stick Drop
Stick Drop measures the reaction time as to how fast a person can respond to a stimulus.
Procedures:
Step 1: First of all rest your elbow on the table so that your wrist hangs of the side.
Step 2: Open your hand and get your partner to hold the end of the ruler making in dangle between your pointer
finger and thumb.
Step 3: Make sure that the 0 on the ruler is in line with your hand. Your partner then will drop the ruler when you
don't expect it and you have to try and catch the ruler as quick as you can.
Step 4: Once you have done that then record the distance the ruler fell. The smaller the number than quicker your
reaction/reflex is
Step 5: Do it for four trials. Record the smallest distance the ruler fell.

13. Hexagon Jump
The Hexagon agility test is a test that evaluates agility.
Procedures:
Step 1: Make a hexagon on the floor, see the image at the right.
Step 2: Stand in the center of the hexagon with your feet next to
each other,
Step 3: Jump over the line in front of you and the jump back into
the hexagon (over the same line);
Step 4: Now jump over the line next to it and jump back again;
Step 5: Repeat this until you have jumped over all the lines;
Step 6: It is important your head remains faced forwards.

14. Standing Long Jump
The Standing long jump, also called the Broad Jump, is a common
and easy to administer test of explosive leg power.
Procedures:
Step 1: You stand behind a line marked on the ground with feet
slightly apart.
Step 2: A two foot take-off and landing is used, with swinging of
the arms and bending of the knees to provide forward drive.
Step 3: You to jump as far as possible, landing on both feet
without falling backwards.
Step 4: Three attempts are allowed. Record your farthest landing
in centimeters.

15. PRETEST

16. PHYSICAL FITNESS SCORE RATING (PRETEST)
For the rating refer to the Figure 7-18 (for Males) and Figure 7-19(for Females) adapted from Active Living
Musculoskeletal Fitness Assessment at link https://blogs.ubc.ca/spelland/musculoskeletal-fitness-assessment/
Physical Fitness Test Measurement and Scores PRETEST RATING FOR MALE (CHECK)
Excellent Very Good Good Fair Needs Improvement
Partial Curl-Ups # More than 25 21-24 16-20 11-15 Less than 11
Push-Ups # More than 39 29-38 22-28 17-21 Less than 17
Trunk Lift Inches 11-10 9 8 7 Below 6 inches
Sit and Reach in centimeters Greater than 27 17-27 6-16 0-5 Below 0
Zipper Test Overlapped Fingers in centimeters 7 cm above 4-6cm 1-3cm Just touch Fingers Did not touch Fingers
Stork Balance In seconds 50 40-50 25-39 10-24 Less than 10
Stick Drop In centimeters Less than 7.5 cm 7.5-15.9 15.9-20.4 20.428 More than 28cm
Hexagonal Jump In seconds Less than 11.2 secs 11.213.3 secs 13.4sec-15.5 sec 15.6-17.8 sec Greater than 17.8 sec
Standing Long Jump In centimeters Greater than 250cm 241-250 211-240 191-220 Less than 191

17. PHYSICAL FITNESS SCORE RATING (PRETEST)
For the rating refer to the Figure 7-18 (for Males) and Figure 7-19(for Females) adapted from Active Living
Musculoskeletal Fitness Assessment at link https://blogs.ubc.ca/spelland/musculoskeletal-fitness-assessment/
Physical Fitness Test Measurement and Scores PRETEST RATING FOR FEMALE (CHECK)
Excellent Very Good Good Fair Needs Improvement
Partial Curl-Ups # More than 25 18-24 14-17 5-13 Less than 5
Push-Ups # More than 30 21-29 15-20 10-14 Less than 10
Trunk Lift Inches 11-10 9 8 7 Below 6 inches
Sit and Reach in centimeters Greater than 30 21-30 11-20 0-10 Below 0
Zipper Test Overlapped Fingers in centimeters 7 cm above 4-6cm 1-3cm Just touch Fingers Did not touch Fingers
Stork Balance In seconds 50 40-50 25-39 10-24 Less than 10
Stick Drop In centimeters Less than 7.5 cm 7.5-15.9 15.9-20.4 20.428 More than 28cm
Hexagonal Jump In seconds Less than 12.2 secs 12.215.3 secs 15.4sec-18.5 sec 18.6-21.8 sec Greater than 21.8 sec
Standing Long Jump In centimeters Greater than 200cm 191-200 171-90 141-170 Less than 141

18. ANALYSIS
In several sentences, discuss your current physical fitness status based
on your Pre-Test Rating and your Physical Fitness needs for the future.
Include comments about your current state of Physical Fitness, need
for improvement in specific areas, and Physical Fitness needs for sports
or other special activities.

19. APPLICATION

20. APPLICATION
Do physical fitness program for 2 weeks, Six times a week. Record your
physical fitness program with time-lapse or normal mode of video
recording. Supply your physical fitness program with motivational
thoughts, music, and proper diet. After two weeks, perform the
physical fitness test by completing the post-test rating below. List the
improvements on your physical fitness test.