PE 12-HOPE 3 , Q1, Module 1, LESSON 1

 

PE 12-HOPE 3 , Q1, Module 1 lESSSON 2

Physical Fitness Test

1. BMI -(BODY MASS INDEX)

Vdeo Link: https://www.youtube.com/watch?v=cBMQIKr8JR0

1.    BMI (Body Mass Index) – is the body’s relative amount of fat to fat-free mass

Formula:

            BMI = W                     where W is the weight in KILOGRAMS

                       H²                   where H is the height in METERS

Example:

            BMI = 30kg   =          30        =          20.83 (Normal)

                     (1.20m)²        1.44

BMI Classification
Below 18.5	Underweight
18.5 – 24.9	Normal
25.0 – 29.9	Overweight
30.0 – Above	Obese

2. ZIPPER TEST

Video Link: https://www.youtube.com/watch?v=U5ygufnTe_w

1.    Zipper Test – to test the flexibility of the shoulder girdle

Scoring – record zipper test to the nearest 0.1 centimeter

 

SCORE	STANDARD	INTERPRETATION
5	Fingers overlapped by 6cm and above	Excellent
4	Fingers overlapped by 4cm to 5.9 cm	Very good
3	Fingers overlapped by 2cm to 3.9 cm	Good
2	Fingers overlapped by 0.1 cm to 1.9cm	Fair
1	Just touched the fingers	Needs Improvement
0	Gap of 0.1 or wider	Poor

3. SIT AND REACH

Video link: https://www.youtube.com/watch?v=AmKu8ykWgPQ

ISSit-and-Reach – to test the flexibility of the lower extremities (particularly the trunk)

Scoring – record the farthest distance between the two trials to the nearest 0.1 centimeters

 

SCORE	STANDARD	INTERPRETATION
5	61 cm and above	Excellent
4	46 cm – 60.9 cm	Very good
3	31 cm – 45.9 cm	Good
2	16 cm – 45.9 cm	Fair
1	0 – 30.9 cm	Needs Improvement

4. THREE-MINUTE STEP TEST

Video link:  https://www.youtube.com/watch?v=n7asCHWIduE&t=1s

1.    Three-Minute Step Test – for cardiovascular endurance. It is the ability of the heart, lungs and blood vessels to deliver oxygen to working muscles and tissues, as well as the ability of those muscles and tissues to utilize the oxygen. Endurance may also refer to the ability of the muscle to do repeated work fatigue.

Scoring – record the 60-second heart rate after the activity

5. 5. PUSH-UP

Video link: https://www.youtube.com/watch?v=GH2sFmpiD2c&t=34s

5. Push-up – measures the strength of upper extremities . Strength – is the ability of the muscle to generate force against physical objects.

Scoring – record the number of push-ups made

SCORE	STANDARD		INTERPRETATION
	Boys	Girls
5	33 and above	33 and above	Excellent
4	25 to 32	25 to 32	Very good
3	17 to 24	17 to 24	Good
2	9 to 16	9 to 16	Fair
1	1 to 8	1 to 8	Needs Improvement
0	Cannot execute	Cannot execute	Poor

6 BASIC PLANK

Video link: https://www.youtube.com/watch?v=4-7MZnGzurs

1.    Basic Plank – to measure strength/stability of the core muscles      

Scoring – record the time in the nearest seconds/minute. Maximum of 90 seconds for boys and girls

SCORE	STANDARD	INTERPRETATION
5	51 seconds and above	Excellent
4	46 seconds to 50 seconds	Very good
3	31 seconds to 45 seconds	Good
2	16 seconds to 30 seconds	Fair
1	1 second to 15 seconds	Needs Improvement

 7. 40-METER SPRINT

Video link: https://www.youtube.com/watch?v=QtgXVIivBrw&t=5s

1.    40-Meter Sprint – to measure the running speed

Scoring – record the time in nearest minutes and seconds

SCORE	STANDARD		INTERPRETATION
	Boys  17 y/o and above	Girls 17 y/o and above
5	<4.0 minutes	<4.5 minutes	Excellent
4	4.1 to 5.4 minutes	4.6 to 5.9 minutes	Very good
3	5.5 to 6.5 minutes	6.0 to 7.0 minutes	Good
2	6.6 to 7.5 minutes	7.1 to 8.1 minutes	Fair
1	>7.6 minutes	>8.2 minutes	Needs Improvement

8. STANDING LONG JUMP

Video Link: https://www.youtube.com/watch?v=j1oP4RdljkA

1.    Standing Long Jump – to measure the explosive strength and power of the leg muscles. Power – is the ability of the muscle to transfer energy and release maximum force at a fast rate.

Scoring – record the best distance in meters to the nearest 0.1 centimeters.

SCORE	STANDARD	INTERPRETATION
5	201 cm and above	Excellent
4	151 cm to 200 cm	Very good
3	126 cm to 150 cm	Good
2	101 cm to 125 cm	Fair
1	55 cm to 100 am	Needs Improvement

9. HEXAGON AGILITY TEST

Video Link: https://www.youtube.com/watch?v=bGl-p5GbfE8

  Hexagon Agility Test – to measure the ability to move in different directions quickly. Agility – is the ability to move in different directions quickly using a combination of balance, coordination, speed, strength, and endurance.

Scoring – add the time of the two revolutions and divide by 2 to get the average. Record the time in the nearest minutes and seconds.

 

SCORE	STANDARD	INTERPRETATION
5	5 seconds and below	Excellent
4	6 seconds to 10 seconds	Very good
3	11 seconds to 15 seconds	Good
2	16 seconds to 20 seconds	Fair
1	21 second to 55 seconds	Needs Improvement
0	Over 25 seconds	Poor

10. STICK DROP TEST

Video link:  https://www.youtube.com/watch?v=scVsXnULvW0

1.    Stick Drop Test – to measure the time to respond to a stimulus. Reaction Time – is the amount of time it takes to respond to a stimulus.

Scoring – record the middle 3 scores (for example: id the scores are 21, 18 and 19, the middle score is 19). In case there are two (2) scores are the same ( for example 18, 18, 25) the repeated score shall be recorded.

SCORE	STANDARD	INTERPRETATION
5	0 – 2.4 cm	Excellent
4	5.08 cm to 10.16 cm	Very good
3	12.70 cm to 17.78 cm	Good
2	20.32 cm to 25.40 cm	Fair
1	27.94 cm to 30.48 cm	Needs Improvement

11.JUGGING

Video Link: https://www.youtube.com/watch?v=dg0wxt_CWyQ&t=2s

1.    Juggling – to measure the coordination of the eye and hand. Coordination – is the ability to use the senses with the body parts to performs motor tasks smoothly and accurately.

Scoring – record the highest number of hits the performer has done

SCORE	STANDARD	INTERPRETATION
5	41 hits and above	Excellent
4	31 hits to 40 hits	Very good
3	21 hits to 30 hits	Good
2	11 hits to 20 hits	Fair
1	1 to 10 hits	Needs Improvement

12. STORK BALANCE STAND TEST

Video Link: https://www.youtube.com/watch?v=EkIKvfdeAdY

1.    Stork Balance Stand Test – to assess one’s ability to maintain equilibrium. Balance – is the maintenance of equilibrium while stationary or while moving.

Scoring – record the time taken on both feet in nearest seconds and divide the scores to get the average percentage score.

SCORE	STANDARD 17 y/o and above	INTERPRETATION
5	161 sec to 180 sec	Excellent
4	121 sec to 160 sec	Very good
3	81 sec to 120 sec	Good
2	16 seconds to 30 seconds	Fair
1	1 second to 15 seconds	Needs Improvement

Note to Learners: Perform some of the task at home with the help of your family member/s.

Note to teacher: The teacher must review and demonstrate the procedures of each test. (These activities were performed by the learners since Grade 4 as stated in the DepEd Order No. 34, s. 2019)

 

This forms will be used for the pre-test (start of semester) and post-test (end of semester). Please refer to the scoring guide. You may also answer using the link https://forms.gle/YY1qfUBm7ztMNchL8

 

If you are done assessing yourself, then let’s begin performing our Physical Fitness Test. Record your scores in this score sheet. You’ve been doing these test since your Junior High School years. Be honest to yourself!