Fitness Testing

Determining your fitness level on the onset of an exercise program is an essential matter to attend to. This is knowing where you are supposed to start in your exercise. This lesson will require you to test your fitness level. Perform the 5 battery tests following the instructions below. This activity is not novel on your part, you have done this in your basic education. Record your score below and send the result to your PE teacher. We need truthful account here. Higher score does not mean higher grade or vice versa. This information will be further interpreted by your PE Teachers for better workout plans.

This test will determine the strength and endurance of your upper body muscles. Do not attempt this assessment if you have shoulder pain, lower back pain or uncontrolled high blood pressure. Before you do this test, perform a light aerobic exercise for 3-5 minutes. Next perform a combination of shoulder movements to increase the blood flow and increase joint mobility. Do the following:

a. Forward shoulder rolls

b. Backward shoulder rolls

c. Arm Rotations.

Perform as many consecutive push-ups as you can without undue strain and without stopping. If pain is felt, stop the test. Count the number of times your chin touches the floor. Male will place their weight on their hands and toes, while female can rest their weight with their hands and knees. Stop the test if you feel excessive strain or unable to maintain proper form.

This test will determine the strength and endurance of your abdominal muscle. You need a stopwatch for this test. To start, lie on your back, knees are bent with feet in shoulder-width and arms resting on your lap, palms down. When ready, tighten your abdominal muscles and lift your head and shoulders without lifting the whole back off the floor, fingers of your hands reaches beyond your knees. Count the number of consecutive partial-curl ups you can do in one minute without undue strain and without stopping for resting.

This test will determine the flexibility of the muscles of your lower back and legs muscles. You will need a meter stick of a measure tape and a surface that is flat and comfortable.

Start by sitting on the floor and mark the area where your heels touch the floor with a line. Mark another line 3 inches from the first line. Place you hand over the other, both palms facing down. Exhale and reach towards the second line, or past it while keeping the leg straight. Reach the farthest for our times and record the fourth attempt.

This test is designed to measure your explosive leg power and strength. All you need is a high wall, such as the outside of a building or the wall at home and a bit of room so you can jump and land safely.

To measure vertical jump, you need a meter stick or tape measure, a chalk or a masking tape. Here’s how:

• Stand with your side to a wall.

• With your feet flat on the ground, reach the arm closest to the wall as high as possible.

• Mark the highest spot you can reach. Either put chalk on your fingertips or have a friend mark it with tape.

• From the same standing position, jump and hit the wall as high as you can. Mark the spot the same way you did earlier.

• Try three to five jumps and use your highest one.

• Subtract your standing reach from your jumping reach to get your vertical jump.

The Challenge

Jump as high as possible.

Perform the Physical Fitness Test properly/seriously. (For Category 1, use the loose answer sheet (PE-FO-005). For Category 2, fill out the form attached on the Google Classroom.

Reminder: Please don’t fake your results.