PHYSISCAL EDUCATION AND HEALTH 12
Linggo, Oktubre 10, 2021
Sabado, Oktubre 9, 2021
PE 12-HOPE 3 , Q1, Module 1 lESSSON 2
Physical Fitness Test
1. BMI -(BODY MASS INDEX)
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
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 |
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 |
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
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
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 |
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 |
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 |
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 |
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!
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Physical Fitness Test 1. BMI -(BODY MASS INDEX) Vdeo Link: https://www.youtube.com/watch?v=cBMQIKr8JR0 1. BMI (Body Mass Index) – is...