Pe. 7

NAME:________________________________________
CONTACT NO.:_______________
MAPEH 7
(PHYSICAL EDUCATION)
QUARTER 1- MODULE 1
Pre-Test
The result of the pre- test will check your present learning and understanding of the health and skill-
related physical fitness tests.
I. CLASSIFICATION
Directions: Classify the physical fitness tests found in the box either health-related
or skill-related.
HEALTH- RELATED FITNESS TESTS SKILL- RELATED FITNESS TESTS

1. 6.
2. 7.
3. 8.
4. 9.
5. 10.
II. TRUE or FALSE
Directions: Read the statements carefully. Write True if the statement is correct and
False if it is wrong.
11. Physical education is the body’s ability to function effectively and efficiently without
excessive fatigue.
12. Sit and reach assessment measures the flexibility component.
13. Sitting height and weight are the components needed to get your body mass index.
14. Hexagonal agility test determines your quickness, leg power and speed.
15. 40- meter sprint assessment measures your power.
Directions: Read the statements on the different physical fitness components. Mark
( √ ) on the statements that are correct and mark ( x ) if not.
___ 1. Strength is the ability of the muscle to exert effort in a brief duration.
___ 2. Cardiovascular endurance is the ability of the lungs, heart and blood vessels to deliver adequate
amount of oxygen to the cells.
___ 3. The ability to perform a task in the shortest possible time is called Speed.
___4. The integration of hand and/or foot movements with senses is called Coordination.
___ 5. Reaction- time refers to the amount of time it takes to respond to a stimulus.
READ TO UNDERSTAND
PHYSICAL FITNESS is the body’s ability to function effectively and efficiently without excessive
fatigue in work, leisure activities, to meet emergency situations and to resist diseases from inactive life.
PHYSICAL FITNESS TEST refers to the assessment of the fitness level of an individual
conducted twice a year; in the beginning and at the end of the school year.
What are the different physical fitness tests/assessments?
HEALTH- RELATED PHYSICAL FITNESS ASESSMENTS
1. BMI or Body Mass Index evaluates a person in terms of height and weight. It also
serves as guide to consider if you are at risk of becoming obese.
Objective: To determine the total body mass.
Equipment: weighing scale, tape measure/ meter stick
Procedure:
a. Measure the body weight (kilogram) and height (meter)
b. Calculate the BMI using the formula below.
2. Flexibility Assessment: Sit and Reach

Objective: To assess the lower back and hamstring
Equipment: meter stick, wall
Procedure:
a.) Sit on the floor with your back, shoulder and hand leaning against the wall.
b.) With the legs extended in front, knees are straightened and the heels are one foot apart.
Overlap your hands to reach. Record the farthest point.
3. Flexibility Assessment: Zipper Test
Objective: To measure the flexibility of the shoulder joints
Equipment: ruler
Procedure:
a.) With your right hand, reach over your right shoulder and at the same time,
place your left behind your back and try to touch the fingers of the right hand.
b.) Perform the test with the other hand. Record the score as passed (when you had reached)
and failed (if not).
4. Muscular Endurance Assessment: Modified Curl-Up Test
Objective: To assess the endurance of the abdominal muscles
Equipment: mat, stopwatch
Procedure:
a.) Lay on the mat/floor with arms straight and hands extended, shoulders are
relaxed, palms down, finger straight with the knees bent and feet flat on the floor.
b.) Do the curl-up in a manner of extending the hands above the knees in 1
minute. Count the number of ups until the time stops or the executer pauses/ relaxes in a
while.
5. Strength Assessment: Modified Push-Up Test
Objective: To assess the upper body’s strength and endurance
Equipment: mat, stopwatch
Procedure:
a.) BOYS- Begin with a push up position with your body supported by your
hands and shoulders wide apart. Maintain a 90 degrees angle of the elbows. Do this in 1
minute.
b.) GIRLS- Start with your body or back in a straight position supported by your hands and bent
knees position. Fingers should be pointed forward. Lower your chest on the floor with your
back straight then go back to the starting position. Do this in 1 minute or until your desired
strength.
(for boys) (for girls)

MEN CLASSIFICATION WOMEN
˃44 EXCELLENT ˃44
39-44 39-44
VERY GOOD
33-38 33-38
29-32 29-32
AVERAGE
24-28 24-28
21-23 21-23
POOR
17-20 17-20
9-16 9-16
VERY POOR
˂9 ˂9
6. Cardiovascular Endurance Assessment: 3- Minute Step Test
Objective: To measure your cardiovascular recovery

Equipment: bench (12 inches in height), stopwatch
Procedure:
a.) Before taking the fitness test, get your resting heart rate (the heart beats per minute before
starting any activities) through your pulse. Pulse is the regular expansion of an artery caused
by the ejection of blood into the arterial system by the contractions of the heart. You can
easily locate your pulse either in the carotid or radial artery. Your pulse rate or heart rate is
the number of times the heart beats per minute (bpm).
b.) Start performing the 3 -minute step test at a correct
pace within 3 minutes. After 3 minutes, stop doing the
activity and remain standing to count your pulse in
15 seconds. Then multiply it by 4. The result of this is
your recovery heart rate (the beats per minute after
the quick respond or recovery).
c.) Compute your maximum oxygen consumption or VO2
max in the 3-minute step test.
BOYS: VO2 max = 111.33 – (0.42 X recovery heart rate)
GIRLS: VO2 max = 65.81- (0.1847 X recovery heart rate)
EXAMPLE: VO2 max = 111.33 – (0.42 X 140 bpm) = 52.53
SKILL- RELATED PHYSICAL FITNESS ASESSMENTS

1. Speed Assessment: 40- Meter Sprint
Objective: To measure the acceleration and speed
Equipment: markers, stopwatch
Procedure: Record the time for a full running sprint in 40 meters.
2. Agility Assessment: Hexagonal Agility Test
Objective: To determine the quickness or leg power and speed at the
same time maintaining a balance.
Equipment: 60cm (13 years old and above) or 50cm (12 years old and
below) hexagonal marked in the floor, meter stick/tape measure,
stopwatch
Procedure:
a.) Stand in the middle of the hexagon facing outside.
b.) At the command “GO” start the stopwatch and jump
with your both feet over line B and go back to the middle,
then over line C. Move back again to the middle and so
on. Stop the time as you reached all the sides. The
shortest the time, the highest your classification.
b.) Do this for clockwise and counterclockwise route.
c.) Measure the test in seconds.
GENDER EXCELLENT ABOVE AVERAGE BELOW POOR
AVERAGE AVERAGE
MALE ˂ 11.2 11.2 - 13.3 13.4- 15.5 15.6-17.8 ˃ 17.8

FEMALE ˂ 12.2 12.2 - 15.3 15.4- 18.5 18.6- 21.8 ˃ 21.8
3. Reaction Time Assessment: Stick Drop Test

Objective: To measure the reaction time.
Equipment: ruler
Procedure:
a.) A partner holds a ruler in front of you.
b.) Place your index finger and thumb on the side of

the 50cm without contact. Hold the ruler vertically with
1 pointing downward.
c.) Your partner will drop the ruler without your knowledge
and you must catch it with your finger and thumb.
d.) Record the level at the point where his/her index finger
lies.
4. Coordination Assessment: Paper Juggling

Objective: To assess your hand- eye coordination.
Equipment: balled paper, stopwatch
Procedure:
a. Stand straight.
b. Juggle the paper alternately right and left hands for 3 minutes. Once it falls,
stop the time.
RATING SCORE
EXCELLENT ˃35
GOOD 30-35
AVERAGE 20-29
FAIR 15-19
POOR ˂15
5. Balance Assessment: Stork Balance Stand Test

Objective: To measure your balance with a one foot
Equipment: stopwatch
Procedure:
a.) Stand straight. Put your hands on your hips.
b.) Raise one foot (non- supporting foot) on his side of your
knees of your supporting leg.
c.) Raise the heel to balance the ball on your foot as the time starts. Time stops when your
hand/s come off the hips, your foot wobbles or moves in any direction and the heel of your non-
supporting foot fails to connect with knee of your supporting foot.
d.) Do it with the other leg.
RATING SCORE
EXCELLENT ˃50 sec
GOOD 40-50 sec
AVERAGE 25-39 sec
FAIR 10-24 sec
POOR ˂10 sec
6. Power Assessment: Standing Long Jump

Objective: To measure the leg power
Equipment: tape measure and meter stick
Procedure:
a.) Stand behind the take-off line making sure that the tip of your shoes does
not go beyond.
b.) In a crouch position, swing your arms backward and jump forward as far
as you can and land in both feet.
c.) Upon stepping down the floor, spot the mark where the back of the heels
closest to the take- off line.
d.) Do it in two trials and record the farther distance in centimeter.

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NAME:________________________________________

HEALTH- RELATED FITNESS TESTS SKILL- RELATED FITNESS TESTS

12. Sit and reach assessment measures the flexibility component.

HEALTH- RELATED PHYSICAL FITNESS ASESSMENTS

2. Flexibility Assessment: Sit and Reach

(for boys) (for girls)

6. Cardiovascular Endurance Assessment: 3- Minute Step Test

Objective: To measure your cardiovascular recovery

SKILL- RELATED PHYSICAL FITNESS ASESSMENTS

MALE ˂ 11.2 11.2 - 13.3 13.4- 15.5 15.6-17.8 ˃ 17.8

3. Reaction Time Assessment: Stick Drop Test

b.) Place your index finger and thumb on the side of

4. Coordination Assessment: Paper Juggling

5. Balance Assessment: Stork Balance Stand Test

6. Power Assessment: Standing Long Jump

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