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Definition of Fitness
• Physical fitness

• The capacity of people to perform physical activities

or a set of attributes that people have or achieve that

allow them to carry out daily tasks without undue
fatigue and enable them to have energy to participate
in a variety of physical activities
• Fitness includes emotional, mental, spiritual, social
fitness, and physical fitness

• Two types of physical fitness:

• Health-related fitness

• Skill-related fitness
Why Measure Physical Fitness?

• Test results can be used to teach the concepts of

fitness, to motivate for self-improvement, and to help

individuals plan fitness goals

• For physical educator to prescribe the appropriate

activities for individuals who do not possess adequate

skill-related fitness
Guidelines for Administration and Use of Fitness Test

• Measure fitness components that the public and research

experts agree are the most important. Focus on health and

self-improvement rather than on comparison with others

• Attention should be given to the knowledge and

understanding of fitness concepts, and students should be

held accountable for class work. Written test items should
measure the students’ understanding of the concepts
• Fitness test results should be kept confidential; careful

attention should be given to ensure that the test results do

not embarrass a student or threaten his/her self image

• Teach students how to take fitness tests; give ample time for

practice of the test components

• Fitness awards should encourage lifetime activity rather

than a one-time performance

• Take care to provide necessary, sufficient, and valid

information regarding the test results to parents and students

Bleep Test

• Name of test: Bleep Test

• Objective of test: Commonly used to measure maximal

running aerobic fitness

• Equipment: Flat, non-slip surface, marking cones, 20m

measuring tape, beep test cd, cd player or mp3 file on

player, recording sheets
• Management and organization:

• Mark out two lines 20 meters apart

• Ideally the class should be split into 2 or more


• Participants in the first group stand with one foot on

the first line and facing the second line

• A person in the second group should be assigned to

each participant to record each run (shuttle)

• Begin the recording

• The test starts with a 5 second countdown. After this,

single bleeps are emitted at regular intervals
• Participants run continuously between the two lines,
turning when signaled by the recorded bleeps
• The speed at the start is quite slow

• After about one minute, a sound indicates an increase

in speed, and the bleeps will be closer together. This
continues each minute (level).
• Participants should always place one foot on the line
(20 m mark) at the end of each shuttle
• If the line is reached before the beep sounds, the
subject must wait until the beep sounds.
• The test is stopped if the subject fails to reach the line
(within 2 meters) for two consecutive ends.
• The tester should note the final level and the number of
shuttle completed
• The second group should now undertake the test.
• Scoring

• The athlete's score is the level and number of shuttles

(20m) reached before they were unable to keep up

with the recording.

• Record the last level completed (not necessarily the

level stopped at)

• Test scoring norms
• Name of test: Sit and Reach Test

• Objective of test: to measure the flexibility of the

lower back and posterior thigh

• Equipment: Sit and reach apparatus

• Management and Organization :

• The test apparatus should be prevented from


• The performer should not be wearing shoes

• The performer sits at the test apparatus with the

knees fully extended and the feet shoulder-width

apart flat against the end of the board

• With the palms down and hands placed on top of

each other, extends the arms forward

• Reaches directly forward four times and holds the

position of the maximum reach on the forth trial for

one second
• The test administrator may place a hand on the knees of

the performer to discourage knee flexion, but the knees

should not be hyperextended

• Scoring:

• The score is the most distant point reached on the fourth

trial, measured to the nearest ¼ inch or the nearest cm

• The test administrators should be in position to note the

most distant line touched by the fingertips of both hands

• If the hands reach unevenly, the position is not held for

1 second, or the knees bend, the test should be re-

• Name of test: Abdominal Curls

• Objectives of test: To measure abdominal strength and


• Equipment: Mats, tape, stopwatch, metronome 50 bpm

• Management and Organization :

• A strip of tape 3 inches wide is placed on the mat

• The test performer assumes a supine position on the

mat, with the fingertips at the edge of the strip

• The knees are flexed, the feet are placed flat on the
floor, and the heels are as close to the hips as possible
• The test performer curls forward until the fingertips
move forward 3 inches and curls backward until the
shoulder blades touch the mat
• The shoulder blades should lift from the mat with each
curl, but the lower back should stay on the mat
• The feet should not lift off the mat, and the feet should
not be held down by a partner
• Scoring: the test score is the number of curls that can

be performed in 1 minute

• Norms for abdominal curls for ages 18 – 40

Males Females

Excellent 96 and above 89 and above

Good 82 - 95 76 - 88

Average 68 - 81 63 - 75

Poor 54 - 67 49 - 62

Very poor 53 and below 48 and below

• Name of test: Push Up

• Objective of test: To measure arm and shoulder girdle


• Equipment: Mat

• Management and organization:

• The test performer lies face down on the floor with

the body straight, arms bent, and hands flat on the

floor beneath the shoulders
• Uses the toes as the pivot point and pushes upward

straight-arm position

• Lower the body until the chest touches the floor and

• Repeats the exercise as many as possible without rest

• The body must stay rigid throughout the test

• A sponge that is 2 inches high may be placed on the

floor for the performer to touch with the chest

• Scoring: the score is the number of correct push-up


• Norm for push up test

• Norm for Modified Push-Up Females

Performance Age Age Age Age Age

level 20 - 29 30 - 39 40 - 49 50 - 59 60 - 69

Above ˃ 34 ˃ 25 ˃ 20 ˃ 15 ˃5

Average 17 - 33 12 - 24 8 - 19 6 - 14 3-4

average ˂ 16 ˂ 11 ˂7 ˂5 ˂2
• Norm for Push-Up Males

Performance Age Age Age Age Age

level 20 - 29 30 - 39 40 - 49 50 - 59 60 - 69

Above ˃ 45 ˃ 35 ˃ 30 ˃ 25 ˃ 20

Average 35 - 44 25 - 34 20 - 29 15 - 24 10 - 19

average ˂ 34 ˂ 24 ˂ 19 ˂ 14 ˂9
• Component 1

• Name of test: 3 minutes Harvard step test

• Objective of test: To measure cardiovascular fitness.

• Equipment: Bench (height 30.5 cm), stopwatch, scoresheet,

• Management and organization:

• Done with partner

• Place the bench on smooth and safe surface. (Ensure that the
bench does not move while the test is administered)
• Prepare metronome for 96 beats per minute
• Component 2

• Name of test: 1 minute push up

• Objective of test: To measure the hand and shoulder

• Equipment: Exercise mat, sponge ( 5 cm height x 15 cm
length x 10 cm width), Stopwatch
• Management and organization:

• Do by partner.

• Student A doing the test and the student B record the

• Component 3

• Name of test: Partial curl-up (SIT UP)

• Objective of test: To measure abdominal muscle stregth.

• Equipment: Masking tape, measurement tape, stopwatch,

Metronome 50 beats
• Management and organization:

• Place masking tape paralel on the floor for both left and
right side. The distance of the placement must in 10 cm
• Prepare metronome for 50 beats per minute
• Component 4

• Name of test: Sit and Reach

• Objective of test: To measure the flexibility

• Equipment: Sit and reach apparatus, score sheet

• Management and organization:

• Use the sit and reach apparatus that have been