PHYSICAL

FITNESS
AND
SELF-TESTING
ACTIVITIES
A. Physical Fitness

As the fitness concept grew at the end of the last century, it became clear that several
specific components contribute to an individual’s overall level of fitness. Physical
fitness is classified into health-related, skill-related, and physiological fitness.

Each of the components can affect our daily activities. For example, cardiovascular
fitness is needed when walking a certain distance, climbing stairs, doing yard work
(a.k.a. gardening, for those of us who have a garden), cleaning your room (or
apartment or house, depending on where you live). In addition, leisure and social
activities, such as a weekend bike, or hike, or sports, or a night out dancing, can
become more enjoyable with good cardiorespiratory fitness. In addition, there is a
reduced risk of hypokinetic disease. Hypokinetic diseases are those diseases that stem
from lack of physical activity. Such diseases include hypertension, heart diseases,
chronic low back pain, and obesity.
 • Body Composition- relates to the
relative amounts of muscle, fat, bone,
and other vital parts of the body.
There are a variety of other methods
Health-related Fitness is related to the assessing body composition, including
ability of the person to perform activities formulas to calculate body mass index
of daily living without undue fatigue and (BMI). Body composition is the only
has a low risk of premature sedentary nonperformance component of
lifestyle diseases. There are five health- health-related physical fitness.
related fitness components:
cardiorespiratory fitness (aerobic), • Flexibility- relates to the range of
muscular strength, muscular endurance, motion available at the joint.
body composition and flexibility. Flexibility is specific to each joint of
the body. Therefore, there is no
general test of flexibility unlike for the
cardiorespiratory fitness where there
is a standard test.
• Cardiorespiratory Fitness- relates to the ability of the circulatory and respiratory
systems to supply oxygen during sustained physical activity. Cardiorespiratory
fitness is also known as cardiovascular fitness, cardiovascular endurance, or
aerobic fitness.
• Muscular Strength- relates to the ability of the muscle to exert force. Muscular
strength is also specific in nature.
• Muscular Endurance- relates to the muscle’s ability to continue to performing
without fatigue. Like flexibility, muscular endurance is specific to each major
muscle group of the body.
 According to Institute of Medicine (2012) there is
an association between low health related fitness

B. Importance to cardiovascular diseases and diabetes. Likewise,

the World Health Organization (2000) also declared
obesity as a global epidemic. Therefore, the

of Physical
importance of assessing and monitoring your
health related fitness is very essential to each and
every one’s health. Moreover, health-related fitness
testing:

Fitness • educate participants about their current health-

related status;

Assessment
• provide data-base that are helpful on developing
exercise prescriptions/programs for each individual;
• monitor changes in health-related fitness status of
participants and populations with time;
• motivate participants to attain reasonable fitness
goals; and
• modify physical education curricula if necessary.
 Be mindful of safety practices and precautions in performing
the fitness tests such as the following:

C. Things to • Consider health concerns or exemptions in some of the

tests. Guidance from the teacher is essential or approval

Consider in Self-
from the doctor if needed.
• Make sure that the Physical Activity Readiness Questionnaire
and You (PARQ&You) was properly accomplished, signed by

Testing Activity
the student and parents/guardian, and submitted to the
teacher.
• Be sure to warm-up before and cool down after the tests.
• Ensure a safe and conducive fitness testing area.
• Wear appropriate clothing and footwear to avoid possible
injuries.
• Maintain proper hydration at all times.
• Strictly follow the procedure or mechanics of each test to
ensure reliable result.
 Measuring Health-Related Physical Fitness
1. Component: Body Composition
Test: Body Mass Index (BMI)
The body mass index (BMI) is defined as the ratio of body

D. Measuring
weight (measured in kilograms) and the square of the
height (measured in meters). The body mass index is
determined as follows”

Health-Related BMI=
Bodyweight (kg)
Height (m)2

Physical Fitness The following steps can be used with this formula (Adams and
Adams, 2009)
Weight in pounds divided to 2.2 = Weight in Kilogram (kg)
• Height in inches X 0.0254= Height in Meters (m)
• Height in meters X height in meters= height in meters
squared (m2)
• Step 1 divided by step 3= BMI
 Body Composition Rating Scale
BMI Disease Risk Classification
< 18.5 Increased Underweight
18.5-21.99 Low Acceptable
22.0-24.99 Very Low Acceptable
25.0-29.99 Increased Overweight
30.0-34.99 High Obesity I
35.0-39.99 Very High Obesity II
> 40 Extremely High Obesity III
Source: Hoeger, Werner W.K., Hoeger, Sharon A., Hoeger, Cherie I., and Fawson, Amber L., (2018)
Principles and Labs for Fitness & Wellness,Fourteenth Edition. Cengage Learning, USA
 A series of quantitative
measurements of the muscle, bone,
and adipose tissue used to measure
the composition of the body. The
main components of anthropometry

Anthropometric are height, weight, body

circumferences (waist, hip, and limbs)
body mass index (BMI), and skinfold
Measurement thickness. There are significant
measurements as it signify for
probable weight problem
(underweight/obesity) and can be
utilized as a reference point for
physical fitness program.
Component: Flexibility
2.1 Test: Modified Sit-and-Reach
Purpose: To measure flexibility of hamstrings
Equipment: Sit-and-reach flexibility tester, or place a
yardstick on top mark at 9 inches on a box
approximately 12 inches high
Procedures:
• Remove shoes and sit on the floor. Place the sole of the foot of the
extended leg flat against a box or bench. Bend opposite knee and place
the head, back, and hips against a wall with a 90-degree angle at the hips.
• Place one hand over the other and slowly reach forward as far as you can
with arms fully extended. Keep head and back in contact with the wall. A
partner will slide the measuring stick on the bench until it touches the
fingertips.
• With the measuring stick fixed in the new position, reach forward as far as
possible, three times, holding the position on the third reach for at least 2
seconds while the partner records the distance on the ruler. Keep the
knee of the extended leg straight (see illustration).
• Repeat the test a second time and average the scores of the two trials.
2.2. Test: Zipper Test
Purpose: To measure shoulder flexibility
Equipment: Ruler, Measuring Tape

Procedures:
∙ Raise your arm, bend your elbow, and reach down across
your back as far as possible.
∙ At the same time, extend your left arm down and behind
your back, bend your elbow up across your back, and try
to cross your fingers over those of your right hand as
shown in the accompanying illustration.
∙ Measure the distance to the nearest half-inch. If your
fingers overlap, score as a plus. If they fail to meet, score
as a minus. Score as a zero if your fingertips just touch.
∙ Repeat with your arms crossed in the opposite direction
(left arm up). Most people will find that they are more
flexible on one side than the other.
 Flexibility Rating Scale

Modified Sit and

Zipper Test Trunk Rotation
Reach
Fitness Category Men Women Men Women Men Women
Right Left Right Up Left
Up Up Up
High Performance zone 16+ 17+ 5+ 4+ 6+ 5+ 20+ 20.5+
Good Fitness Zone 13-15 14-16 1-4 1-3 2-5 2-4 16-19.5 17-20
Marginal Zone 10-12 11-13 0 0 1 1 13.5-15.5 14.5-16.5
Low Fitness Zone <9 < 10 <0 <0 <1 <1 <13.5 <14.5
Corbin, C.B., Welk, G., Corbin W.R., & Welk, K., (2016) Concepts of Fitness and Wellness: A Comprehensive
Lifestyle Approach, Loose Leaf Edition 11th Edition. McGraw-Hill, New York
 ➢ Procedures:
➢ Allow the subject to practice the stepping to the
metronome cadence, which is set at 96 beats per
minute for men and 88 beats per minutes for
women.
Component: ➢ 88 beats per minute timer
Cardiorespiratory https://www.youtube.com/watch?v=Ln9rNK1eeBg
Fitness ➢ 96 beats per minute timer
Test: 3 Minute-Step
Test
https://www.youtube.com/watch?v=SZOvr7mNUtM
Equipment: 16 1/4
➢ The student steps up and down on the platform at
inches step box or the given rate for a total of 3 minutes.
bench, stopwatch, ➢ The student immediately stops on completion of the
metronome or cadence test and remain on a standing position. Starting
tape within 5 to 20 seconds recovery, take the heart rate
for 15 seconds. Convert recovery heat rate to beats
per minute. (multiply 15 seconds heart rate by:
➢ Scoring: Maximal oxygen uptake (VO2max) in
mL/kg/min is estimated according to the following
equation:
 Men:
? VO2max = 111.33 – (0.42 x recovery heart rate in bpm)
Women:
? VO2max = 65.81 – (0.1847 x recovery heart rate in bpm)
? Example: The recovery 15-second heart rate for male following the 3-minute step test is
found to be 39 beats. His VO2max is estimated as follows:
? 15-second heart rate = 39beats
? Minute heart rate = 39 x 4 = 156bpm
? VO2max = 111.33 – (0.42 x 156) = 45.81 mL/kg/min
 Fitness Classification
(Based on VO2ma in mL/kg/min)

Male
Age Excellent Good Average Fair Poor
<29 >53 44-52.9 34-43.9 25-33.9 <24.9
30-39 >50 42-49.9 31-41.9 23-30.9 <22.9
40-49 >45 39-44.9 27-38.9 20-26.9 <19.9
50-59 >43 38-42.9 25-37.9 18-24.9 <17.9
60-69 >41 36-40.9 23-35.9 16-22.9 <15.9
>70 >38 33-37.9 21-32.9 13-20.9 <12.9
Women
Age Excellent Good Average Fair Poor
<29 >49 39-48.9 31-38.9 24-30.9 <23.9
30-39 >45 37-44.9 28-36.9 20-27.9 <19.9
40-49 >42 35-41.9 25-34.9 17-24.9 <16.9
50-59 >40 34-39.9 22-33.9 15-21.9 <14.9
60-69 >37 33-36.9 21-32.9 13-20.9 <12.9
>70 >35 31-34.9 20-30.9 12-19.9 <11.9
Source: Hoeger, Werner W.K., Hoeger, Sharon A., Hoeger, Cherie I., and Fawson, Amber L., (2018) Principles and Labs for Fitness & Wellness,Fourteenth Edition. Cengage
Component: Muscular Strength and Endurance
Muscular strength refers to the ability of a muscle to exert maximum force against
resistance while muscular endurance is the ability of a muscle to exert submaximal
force repeatedly over time.

Test: Flexed Arm Support (Static)

Purpose: To measure muscular strength and endurance of arms
Equipment: Mat or carpet

Female Male
Procedures:
? Women: Support the body in a push-up position from the knees. The hands should be outside the
shoulders, the back and legs straight. Lower the body until the upper arm is parallel to the floor or
elbow is flexed at 90 degrees.

? Men: Use the same procedure as for women except support the push-up position from the toes
instead of the knee. (same position as for 90 degree push-up.) Hold the 90-degrees position as long
as possible, up to the 35 seconds.
Component: Muscular Strength and Endurance
Muscular strength refers to the ability of a muscle to exert maximum force against
resistance while muscular endurance is the ability of a muscle to exert submaximal
force repeatedly over time.

Test: Flexed Arm Support (Static)

Purpose: To measure muscular strength and endurance of arms
Equipment: Mat or carpet

Female Male
Procedures:
• Women: Support the body in a push-up position from the knees. The hands should be outside the
shoulders, the back and legs straight. Lower the body until the upper arm is parallel to the floor or
elbow is flexed at 90 degrees.

• Men: Use the same procedure as for women except support the push-up position from the toes
instead of the knee. (same position as for 90 degree push-up.) Hold the 90-degrees position as long as
possible, up to the 35 seconds.
Test: Curl Up (Dynamic)
Purpose: To measure the muscular strength and endurance of
abdominal muscle.
Equipment: Mat or carpet
Procedures:
• Sit on a mat or carpet with your legs bent more than 90 degrees so your feet remain flat on
the floor (about half way between 90 degrees and straight).
• Make two tape marks 4 ½ inches apart or lay a 4 ½-inch strip of paper so that the finger tips
touch one tape mark (or other side of the paper).
• Keeping your heels in contact with the floor, curl the head and shoulders forward until your
fingers reach 4 ½ inches (other side of the strip)
• Lower slowly to beginning position. Repeat one curl-up every 3 seconds. Continue until every 3
seconds.
• Two partners may be helpful. One stands on the cardboard strip (to prevent movement) if one
is used. The second assure that the head returns to the floor after each repetition.
 Static Endurance Rating Scale (Flexed Arm Support)

Rating Score in Seconds

High Performance zone 30+

Good Fitness Zone 20-29

Marginal Zone 10-19

Low Fitness Zone <10

Corbin, C.B., Welk, G., Corbin W.R., & Welk, K., (2016) Concepts of Fitness and Wellness: A Comprehensive Lifestyle Approach, Loose Leaf
Edition 11th Edition. McGraw-Hill, New York
 Dynamic Muscular Endurance Rating Scale

Age: 17-26 Age:27-39

Rating Men Women Men Women

High Performance zone 35+ 25+ 34+ 24+

Good Fitness Zone 24-34 18-24 23-33 17-23

Marginal Zone 15-23 10-17 14-22 9-16

Low Fitness Zone <15 <10 <14 <9

Corbin, C.B., Welk, G., Corbin W.R., & Welk, K., (2016) Concepts of Fitness And Wellness: A Comprehensive Lifestyle Approach, Loose Leaf Edition
11th Edition. McGraw-Hill, New York
 • High-Performance Zone Reaching this zone provides additional
health benefits and is important to high-level performance.
However, high performance scores are hard for some people to
achieve, and for many people high-level performance is not
important. So reaching this zone may be more important to some
than others.
The Four Fitness
Zones • Good Fitness Zone If you reach the good fitness zone, you have
enough of a specific fitness component to help reduce health risk.
However, staying active (in addition to reaching this fitness zone) is
important.
•
• Marginal Zone Marginal scores indicate that some improvement is
in order, but you are nearing minimal health standards set by
experts.
•
• Low-Fit Zone If you score low in fitness, you are probably less fit
than you should be for your own good health and wellness.
THANK YOU
AND
GOD BLESS!