Health-related fitness involves

exercise activities that you do in

order to try to improve your
physical health and stay healthy.

Skill related fitness is the

ability to do well in every day
life activities and sports.
 HEALTH-RELATED SKILL-RELATED
COMPONENTS COMPONENTS

1. Muscular STRENGTH 1. POWER

2. Cardiovascular 2. AGILITY
ENDURANCE 3. SPEED
3. FLEXIBILITY 4. COORDINATION
4. BODY COMPOSITION 5. BALANCE
HEALTH-RELATED
COMPONENTS
 BODY mass Index
-evaluates a person in terms of height and
weight to determine total body mass. It can also
be a guide to consider if you are at risk and can
determine your total body fat compared to lean
mass.
Metric BMI formula:
Weight in kg.
Height in (m)2
Example:
Weight: 68kg; Height: 1.65m
Calculation: _68__
(1.62)₂
=24.98 (Normal Weight)
 Underweight- < 18.5
Normal- 18.5-24.9
Overweight- 25.0-29.9
Obesity- >30.0
Extreme Obesity- >40.0
MUSCULAR STRENGTH
It is the capacity to sustain the application of force without yielding
or breaking; the ability of the muscles to exert effort against a
resistance.
MUSCULAR STRENGTH
MUSCULAR STRENGTH
90 degrees Push- up
Purpose- to measure strength of upper extremities
Equipment- exercise mats or any clean mat
MUSCULAR STRENGTH
90 degrees Push- up
Purpose- to measure strength of upper extremities
Equipment- exercise mats or any clean mat
MUSCULAR STRENGTH
Basic Plank
CARDIOVASCULAR
ENDURANCE
It is the ability to sustain long-
continued contractions where a This occurs in activities
number of muscle groups are used; such as running, walking,
the capacity to bear or last long in a cycling and swimming.
certain task without undue fatigue.
3-Minute Step Test
ENDURANCE
Purpose- to measure cardiovascular endurance.
Equipment
1. Step ( height of step) 12 inches
2. Stopwatch
Procedure
A. Position in front of the step
B. At the signal “Go” step up and down a 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
up with the right foot, down with the left foot, down with the right foot.
Immediately after the exercise, stand and relax. Don’t talk.
3-Minute Step Test ENDURANCE

C. Right after the activity locate

your pulse (The first beat is zero).
D. Count the pulse for 10 second.
Multiply by 6
Scoring- record the 60- second
heart rate after the activity
 Is a quality of plasticity
FLEXIBILITY which gives the ability to
do a wide range of
movement.

Body flexibility is achieved through stretching specific segments of the body. To achieve good
body flexibility, exercises should be performed daily.
FLEXIBILITY

ZIPPER TEST
FLEXIBILITY
O Did not touch fingertips

1 Just touched fingertips

2 Fingers overlapped by 1-2 cm
3 Fingers overlapped by 3-4 cm
4 Fingers overlapped by 5-7 cm
5 Fingers overlapped by 8 cm and more

ZIPPER TEST
FLEXIBILITY

SIT AND REACH

 HONORATO C. PEREZ SR., MEMORIAL SCIENCE HIGH SCHOOL
MABINI EXT., Cabanatuan City
PHYSICAL FITNESS TEST SCORE CARD
NAME: Sex:
Age: Grade:
Part I: Health-Related Fitness Test Part II: Skill - Related FitnessTtest

A. BODY COMPOSITION: Body Mass Index (BMI ) A. COORDINATION: Juggling Score:

1. Body Mass Index (BMI ) B. AGILITY: Hexagon Agility Test
Clockwise: Counter clockwise:
Height (meters) Weight (Kilograms ) BMI Classification Average
Time (00:00) Time( 00:00)

B. CARDIOVASCULAR ENDURANCE: 3 - Minute step Test C. SPEED: 40 meter sprint Time:

Heart Rate per Minute D. POWER: Standing Long Jump
Before the Activity After the Activity Distance ( centimeters )
First Trial Second trial

C. STRENGTH
1.Push Up 2. Basic Plank
Number of Push Up TIME E. BALANCE : Stork Balance Stand Test
Right Foot: Time (00:00 ) Left Foot: Time ( 00:00 )

D. FLEXIBILTY
1. Zipper Test 2. Sit and Reach F. Reaction Time: Stick Drop Test
Overlap Gap (centimeters ) Score ( centimeters ) First Trial Second Trial Third trial Middle Score
Right Left First try Second Try
SKILL-RELATED
COMPONENTS
Refers to the ability of the muscles to release
maximum force in the shortest period of time.
 Standing Long Jump
Purpose- to measure the explosive and power of the leg
muscles.
Equipment –
1. Tape measure accurate
0.1 centimeters at least three (3)
meters long paced firmly on the floor.
2. Meter stick
Procedure:
A. Stand behind the take-off line, the tips of
your shoes should not go beyond the line.
B. As you prepare to jump, bend your knees
and swing your arms backward and jump
as far as you can.
C. Perform the test twice. The farthest
distance will be recorded.
Is the ability of the individual to change
direction or position in space with
quickness and lightness of movement.
 HEXAGON AGILITY TEST
CLOCK WISE
AND
COUNTER
CLOCK WISE
Is the ability to make successive
movements of the same kind in the
shortest period of time.
40 METER Purpose- to measure running speed
Equipment-

SPRINT
1. Stopwatch
2. Running area with known
measurement
( 40 meters )
Procedure:
A. Stand behind the take-off line, the tips of
your shoes should not go beyond the line
B. At the signal “Go”, run to the finish line as
fast as you can.

Scoring- record the time to nearest minutes and

seconds.
 Is the ability to use
your senses together
with your body parts
or to use two or
more body parts
together.
paper JUGGLING
 Stork Balance Stand Test
Purpose- to assess the ability to
balance on the ball or the foot.
Equipment:
1. Flat, non-slip surface
2. Stopwatch
Procedure:
A. Remove your shoes and place your hands
on your hips.
B. Position the non- supporting foot against
the inside knee of your supporting leg
C. Raise the heel to balance on the ball of the
foot.
D. Perform the test twice. The best time will
be recorded
Scoring : record the time in nearest seconds
Reaction Time is the
ability to respond to
a stimuli quickly.
 Stick Drop Test
Purpose- to measure the reaction time as to how fast a person can
respond to a stimulus, the higher the score, the faster the reaction
time.
Equipment- Ruler stick 24 inches long, arm chair or table chair
Procedure:
A. Sit in an armchair next to the table so that your elbow and the
lower arm rest on the desk/ table comfortably.
B. The heel of your hand should rest on the desk/ table so that only
the fingers and thumb extend beyond the edge of the desk/ table.
C. As the tester drops the stick, catch it with your thumb and index
finger as fast as possible without lifting your elbow from the desk. It
is important that you react only to the dropping of the stick.
D. Your score is the number of inches on the ruler/ stick just above
the thumb and index finger after you catch the yardstick.
Scoring – record the middle of your
three scores ( for example if your
scores are 21, 18 and 19 your
middle score is 19