This document provides instructions for students to complete a series of fitness tests to assess their current fitness levels. The tests include a one-mile walk, pushups, partial curl-ups, sit and reach flexibility test, and vertical jump. Students are instructed to perform each test alone and record their results honestly. They will then calculate their overall score to determine their current fitness level and receive recommendations for physical activities to perform that week based on that level. The goal is for students to understand their baseline fitness and get a personalized workout plan.

1. LEARNING OBJECTIVES:
At the end of the lesson, the student will be able to:
a. Display accurate understanding of the instructions on Fitness Testing
b. Perform self-testing activities safely.
c. Record their score honestly.
TOPIC 1 Fitness Essential
1.2 Fitness Testing
LEARNING OBJECTIVES:
At the end of the lesson, the student will be able to:
a. Display accurate understanding of the instructions on Fitness Testing
b. Perform self-testing activities safely.
c. Record their score honestly.

2. INTRODUCTION
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.

3. FITNESS TEST
Perform the following battery test on your own. Fill this form honestly and correctly. Send the
result to you PE teacher. Follow the instructions bellow
1. Endurance Walk
This test will evaluate your aerobic capacity- this is the strength of your heart through its
efficiency to deliver oxygen. You need your sneaker and a stopwatch. Find a space that you can
walk on, Measure its length to one mile. You can walk back and forth and count how many laps
you should take to complete one-mile walk. Use your stopwatch to determine how many
minutes you complete this assessment.
Time Level of endurance
16 minutes or more Low
13-15 minutes Average
12 minutes and below High

4. 2,000 steps = 1mile =1.6 km

5. 2. Push-up Test
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.

7. Male Age Norms of Push-up
Test
Female Age Norms of Push-
up Test
36 or more
20-29
Excellent 30 or more
20-29
Excellent
29-35 Very Good 21-29 Very Good
22-28 Good 15-20 Good
17-21 Fair 10-14 Fair
Below 16 Needs Improvement Below 9 Needs
Improvement
3. Partial Curl-ups Test
This test will determine the strength and endurance of your abdominal muscle. You need a
stopwatch for this test, a ruler, masking tape or anything than can make a mark on the floor, and
stopwatch.
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.

8. Male Age Norms of Partial Curl-
Up Test
Female Age Norms of Partial Curl-
Up Test
54 or more
20-29
Excellent 45 or more
20-29
Excellent
46-53 Very Good 39-44 Very Good
41-45 Good 31-38 Good
36-40 Fair 26-30 Fair
Below 35 Poor Below 25 Poor

9. 4. Sit and Reach (Flexibility Test)
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.

10. Description Rating
Beyond the second line Excellent
In between the first and second line Good
Before the first line Poor
Results:
5. Vertical Jump (Leg Strength & Power Test)
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 your 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 at the highest point of your jump. 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

11. The Challenge
Jump as high as possible
Current Fitness Level Yes No
1. Do you perform cardiovascular exercises such as walking, cycling, jogging,
swimming or jumping rope at least four times a week?
2. Would you rate your cardiovascular endurance as excellent?

12. 3. Do you perform resistance training exercises, such as push-ups ad routine
using free weights, dumbbells at least two times a week?
4. Would you rate your current body upper-body rare as excellent?
5. Do you perform core exercise to strengthen your abdominal and lower
back muscles, such as sit-ups or crunches, at least four times a week?
6. Would you rate your abdominal strength as excellent?
7. Do you regularly perform stretching exercises for the upper and lower
body such as overhead arm, hamstring, calf or quadriceps stretches, at least
four times a week?
8. Would you rate you flexibility as excellent?
9. Would your current BMI as excellent?
10. Would you rate your overall fitness as excellent?
Scoring: Every “yes answer is 10 points. Add your score and assess the level of fitness level and
proceed to the recommended physical activity of the week.

13. Score Level Recommendations
0-50 Level 1 Perform one set every other day a 4 minutes cardiovascular exercises
,3 minutes resistance exercises, 2 minutes core strength exercises and
1 minute stretching and deep breathing.
51-70 Level 2 Perform two sets every other day a 4 minutes cardiovascular exercises
,3 minutes resistance exercises, 2 minutes core strength exercises and
1 minute stretching and deep breathing.
71-90 Level 3 Perform three sets every other day a 4 minutes cardiovascular
exercises ,3 minutes resistance exercises, 2 minutes core strength
exercises and 1 minute stretching and deep breathing.
90-100 Level 4 Perform four sets every other day a 4 minutes cardiovascular exercises
,3 minutes resistance exercises, 2 minutes core strength exercises and
1 minute stretching and deep breathing

14. Your Score: ____________ Level ___________
Perform the recommendations according to you perceived level of fitness for this week. Choose
what more comfortable for you to perform. Examples are given, but if you can perform other
variety of exercise so long as it belongs to the type of exercise, you may do so.
Type Minutes Examples
Cardiovascular Exercise 4 Jogging, Jumping Jacks, Skipping Rope
Resistance Exercises 3 Wall Squat, Wall Push up, Stationary Lunge, Chair
squat , Walking squat
Core Strength Exercise 2 Plank, Side Plank, Russian Twist, Back Bridge
Stretching Exercise 1 Chair Spinal Twist, Floor Spinal Twist, Standing
Side bend

15. FITNESS ASSESSMENT RESULTS
Reminder: Please don’t fake your results:
NAME
Teacher:
Test Rating
1. One-Mile Endurance Walk
1. Push-up
1. Partial Curl-Ups
1. Flexibility Test
1. Leg Power Test
Supply the needed information regarding your fitness in this document.
Send this document to your PE Teacher. Save this and name the file in this
format:Don’t forget to write your name and course and send it to our group
in MS Teams.

16. Body mass indexes and the associated classifications.
Body mass index Classification
less than 18.5 Underweight
18.5–25 Desirable or healthy range
25–30 Overweight
30–35 Obese (Class I)
35–40 Obese (Class II)
over 40
Morbidly or Severely Obese
(Class III)

17. “ Every workout counts. The only bad
workout is the one that didn’t happen”

18. Thank you and Good luck to your
physical fitness test and don’t forget to
start with a warm up or do the
stretching first.GOD BLESS AND STAY
SAFE!