PHYSED 1 - MODULE 3

Week

4

Date

September 14-18, 2020

Module Title

Assessment of Fitness Components

 

  1. LEARNING OUTCOMES

After completion of this module, you should be able to:

  1. Identify the different means to develop own physical fitness.
  2. Develop skill to assess one‘s own physical fitness.
  3. Determine the level of fitness of students.
  4. Interpret the results of fitness evaluation.
  5. Realize the importance of fitness assessment prior to physical exercise program.

 

II. INTRODUCTION

An objective evaluation of your current fitness status is important prior to beginning an exercise-training program. This evaluation provides valuable information concerning your fitness strengths and weaknesses and enables you to set reasonable fitness goals. Further, testing your initial fitness level also provides a benchmark against which you can compare future evaluations.

 

Re-testing provides motivating feedback as your fitness program progresses. This unit presents a battery of physical fitness tests that can assess your fitness level. These tests are designed to evaluate each of the major components of health-related physical fitness such as: cardio respiratory fitness, muscular strength, muscular endurance, flexibility, and body composition.

 

III. LEARNING ACTIVITIES

ENGAGE

Activity 1: Brainstorm

Is a medical exam required before beginning a fitness program?In this season of Covid-19 pandemic, will it be fine to do physical fitness activities without having a doctor checking on you?

 

EXPLORE

Prepare Me: Paraphernalia during the Fitness Testing

  1. First Aid Kit (for cuts, wounds or sprain)
  2. Drinking Water
  3. Small Towel (to wipe your sweat)
  4. During testing
    1. Body Composition - tape measure, weighing scale
    2. Flexibility - tape measure
    3. Cardiovascular endurance - stop watch, step box (softdrink case) or stairs
    4. Muscular Strength - mat   

Observe the following prior to actual day of testing.

  1. The testing area should be safe and free from obstructions.
  2. The same equipment should be used in the pretesting and post testing.
  3. The test requiring cardiovascular endurance and those other tests which involve the same muscle

 groups should not be done in succession

  1. Wear appropriate physical fitness attire: t-shirt, jogging pants, rubber shoes
  2. You should not take food or drinks 3 hours before taking the BMI test.
  3. Conduct warm up exercise and dynamic stretching exercises before the tests except for 3-min test

 

Day 1

Day 2

Day 3

BMI

Plank

 

3-min step test

Zipper test

 

 EXPLAIN: Physical Fitness Tests

Read Me:

Body composition - the body’s relative amount of fat to fat -free mass

Activity 2: Calculate your BMI

Please refer to Module 3 Answer Sheets

 

 

BELOW 18.5

Underweight

18.5 - 24.9

Normal

25.0 - 29.9

Overweight

30.0 - ABOVE

Obese

 

EXPLAIN: Physical Fitness Tests

Read Me:

Flexibility Test - the ability of the joints and muscles to move through its full range of motion.

Activity 3: Zipper Test

Please refer to Module 3 Answer Sheets

 

Score

Standard

Interpretation

5

Fingers overlapped by 6 cm and above

Excellent

4

Fingers overlapped by 4-5.9 cm

Very Good

3

Fingers overlapped by 2 - 3.9 cm

Good

2

Fingers overlapped by 0.1 - 1.9 cm

Fair

1

Just touched the fingers

Needs Improvement

0

Gap of 0.1 or wider

Poor

 

EXPLAIN: Physical Fitness Tests

Read Me:

Cardiovascular endurance - the ability of the heart, lungs and blood vessels to deliver adequate amounts of oxygen to the cells to meet the demands of prolonged physical activity.

Activity 4: 3-Minute Step Test

Please refer to Module 3 Answer Sheets

 

 

 Norms for 3-Minute Step Test (Men)

Fitness Category

Excellent

Good

Above Average

Average

Below Average

Poor

Very Poor

Age

18-25

≤ 85

85-98

99-108

109-117

118-126

127-140

≥ 140

26-35

≤ 88

88-99

100-111

112-119

120-126

127-138

≥ 138

36-45

≤ 90

90-102

103-110

111-118

119-128

129-140

≥ 140

46-55

≤ 94

94-104

105-115

116-120

121-126

127-135

≥ 135

56-65

≤ 95

95-104

105-112

113-118

119-128

129-139

≥ 139

65+

≤ 90

90-102

103-115

116-122

123-128

129-134

≥ 134

 

Norms for 3-Minute Step Test (Women)

Fitness Category

Excellent

Good

Above Average

Average

Below Average

Poor

Very Poor

Age

18-25

≤ 79

79-89

90-99

100-105

106-116

117-128

≥ 128

26-35

≤ 81

81-89

90-99

100-107

108-117

118-128

≥ 128

36-45

≤ 83

83-96

97-103

104-112

113-119

120-130

≥ 130

46-55

≤ 87

87-97

98-105

106-116

117-122

123-122

≥ 132

56-65

≤ 86

86-97

98-103

104-112

113-120

121-129

≥ 129

65+

≤ 88

88-96

97-103

104-113

114-120

121-130

≥ 130

 

EXPLAIN: Physical Fitness Tests

Read Me:

Muscular Strength - the ability of a muscle to exert maximum force against resistance (for example, 1 repetition maximum {or 1 RM} on the bench press exercise).

 

Muscular  Endurance – the ability of a muscle to exert submaximal force repeatedly over time.

 

Activity 5: Plank

Please refer to Module 3 Answer Sheets

 

Score

Standard

Interpretation

5

51 seconds and above

Excellent

4

46 - 50 seconds

Very Good

3

  1. 45 seconds

Good

2

16 - 30 seconds

Fair

1

1-15 seconds

Needs Improvement

 

ELABORATE

Testing Instructions

  1. BMI

 

1.1. Weight - the heaviest or lightness of a person

Equipment - weighing scale

Procedure:

  1. Adjust the scale to zero point.
  2. Wear light clothing before weighing
  3. On bare feet, stand erect and still with weight distributed on the center of the scale.
  4. Record the score in kilograms

Scoring - record body mass to the nearest 0.5 kilograms

 

1.2. Height - the distance between the feet on the floor to the top of the head in standing

position

Equipment - tape measure laid flat to a concrete wall where zero point starts on the floor

  1. Square

An even and firm floor and wall.

     

Procedure:

  1. Stand erect on bare feet with heels, buttocks and  shoulders pressed against the wall where the tape measure is attached.
  1. Place the L-square against the wall with the base at the top of the head of the person being tested.  Make sure that the L-square when placed on the head of the student, is straight and parallel to the floor.

            Record the score in meters

        

Scoring - record standing height to the nearest 0.1 centimeter

     *** 1 meter = 100 centimeter

 

2.  Zipper Test

    Equipment : Ruler

    Procedure:

  1. Stand Erect
  2. Raise your right arm, bend your elbow and reach down across back as far as possible to test the right shoulder; extend  your left arm down and behind your back, bend your elbow up across your back and try to reach/across your fingers over those of your right hand as if to  pull a zipper or scratch between the shoulder blades.
  3. To test the left shoulder, repeat procedures 1 and 2 with the left hand over the left shoulder.
  4. Make sure the fingers touched or overlapped each other, if not, measure the gap between the    middle fingers of both hands.
  5. Record the distance in centimeter.

 

   Scoring - record zipper test to the nearest 0.1. centimeter

Source: http://www.depedmalaybalay.net/wp-content/uploads/2012/10/Physical-Fitness-Tests-Presentation-2.pdf

 

3. 3-Minute Step Test

   Equipment : step - height of 12 inches  and stop watch/watch

   Procedure:

  1. Position one foot away from the step or bench.
  2. At the signal “Go”, step up and down the step/ bench for 3 minutes at a rate of 24 steps per minute. One step consists of 4 beats – that is, up with the left foot (ct.1), up with the right foot (ct.2), down with the left foot (ct.3), down with the right foot (ct.4).
  3. Immediately after the exercise, locate your pulse and in five (5) seconds, start the counting of  your heart rate. Don’t talk while taking the pulse.
  4. Count the pulse beat for 10 seconds, multiply it by 6.

 

  Scoring - record the 60 second heart rate after the activity

 

3:00 min. - do the activity

3:05 min - locate the pulse within 5 sec.

3:15 - get the pulse rate

4:00 - get the recovery HR

 

Souce:

http://philphysicalactivityguide.blogspot.com/2016/07/ang-pagsubok-sa-mga-sangkap-ng-physical.html

 

 

 4. Plank

     Equipment : Exercise Mat

     Procedure:

    You:   

  1. Assume a push-up position. Rest body on  forearms with palms and fingers flat on the floor.  Elbows are aligned with the shoulders. 
  2.  Legs are straight with ankles, knees and thighs touching together. 
  3.  Support weight on forearms and toes; make sure that your back is flat. Head, neck and spine are in a straight line. 
  4.  Keep abdominals engaged /contracted; do not let stomach drop or allow hips to rise.

 

For the partner:

1. Ensure the availability of a mat/smooth flooring or anything that can protect the forearms.

2. Give the signal “start/go” and start/press the time piece.

3. Make sure that the back of the head, neck, spine, and ankles are in a straight line.

4. Stop the time when the tester can no longer hold the required position, or, when the performer

   has held the position for at least 90 seconds. Holding the plank position beyond 90 seconds is

   considered unnecessary.

 

Scoring - record the 60 second heart rate after the activity

 

Source: https://www.lifehack.org/292578/7-things-that-will-happen-when-you-do-planking-exercise-every-day

 

EVALUATION

Physical Fitness Test Record

     Please refer to Module 3 Activity Sheets

 

 

REFERENCES

 

ACSM’s ertification Review Second Edition.  Lippincott Williams and Wilkins (2006).

Bushman, B. ACSM’s Complete Guide to Fitness & Health, Second Edition. Champaign, IL:Human Kinetics ( 2017).

 

Corbin, CB, Welk, GJ, Corbin, WR and Welk, CA.  Concepts of Fitness and Wellness: A Comprehensive Lifestyle Approach, Eleventh Edition. NY: McGraw-Hill (2015).

 

Fahey, TD, Insel, PM, Roth , WT AND Insel, CE.  Fitwell.  Core Concepts and Labs in Physical Fitness and Wellness, 12th Edition.  New York: McGrawHill (2017).

 

Heyward, VH and Gibson, Ann L.  Advanced Fitness Assessment and Exercise Prescription, Seventh Edition.  Champaign, IL: Human Kinetics (2014).

 

Hoeger, WWK and and Hoeger, S. Fitness and Wellness, 11th Edition.  Standford, CT: Cenage Learning (2015)

 

Hoeger, S. A., Hoeger & K. Wenner. Principles and Labs for Fitness and Wellness, Tarrant County College Department of Kinesiology; 13th Edition Cengage Learning, Boston, MA, USA (2016).

 

Sallis, J. F., and M. F. Hovell. “Determinants of Exercise Behavior.” Exercise and Sport Science Reviews 18 (1990): 307–30.

 

Sallis, J. F., M. F. Hovell, and C. R. Hofstetter. “Predictors of Adoption and Maintenance of Vigorous Physical Activity in Men and Women.” Preventive Medicine 21.2 (1992): 237–51.

 

Electronic Publications

 

DepEd.  Revised Physical Fitness Test Manual - DepEd.  Available from

https://www.teacherph.com/deped-revised-physical-fitness-tests-manual/ Accessed on July 22,

2020.

 

DepEd Malaybalay.  The Physical Fitness Test. Available from http://www.depedmalaybalay.net/wp-content/uploads/2012/10/Physical-Fitness-Tests-Presentation-2.pdf Accessed on July 15, 2020.