Reporting
- 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. Heres 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 dont 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:Dont 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 18.525 Desirable or healthy range 2530 Overweight 3035 Obese (Class I) 3540 Obese (Class II) over 40 Morbidly or Severely Obese (Class III)
- 17. Every workout counts. The only bad workout is the one that didnt happen
- 18. Thank you and Good luck to your physical fitness test and dont forget to start with a warm up or do the stretching first.GOD BLESS AND STAY SAFE!