PE 11

Physical Fitness
Activities
GROUP 4
Oliveros, Lance Miguel
Nocillas, Jane Andrea N.
Moreno, Alejandra
 Learning Objectives

A B C D
Understanding the goals and The students should be able to Focus on the specific Perform step by step
objectives of exercising can help show appreciation on the exercise that are most procedure in Physical
keep you motivated and give you a importance of physical fitness. motivating to you as Fitness Test.
purpose for getting out every day to inspiration for your next
do your workout. workout.
wHAT IS PHYSICAL ACTIVITY?
 What is Physical
Physical activity can be defined as any movement of the body that requires energy
ACTIVITY?
expenditure. This includes any motion you do through the day excluding sitting still or
lying down.

Performing physical activity on a regular basis will help to improve overall health and
fitness, as well as decrease the risk for many chronic diseases (Center for Disease
Control, 2010).

Physical activity includes exercise as well as other activities which involve bodily
movement and are done as part of playing, working, active transportation, house chores
and recreational activities.

The following Physical Fitness activity is help to improve your health, endurance,
muscle and strength with the management of disease, fatigue, and stress and reduced
sedentary behavior.
 BUTT BRIDGE TEST
The basic bridge isolates and strengthens your gluteus (butt) muscles and hamstrings (back of
the thigh). When done correctly, the move can also enhance core stability by targeting your
abdominal muscles and the muscles of lower back and hip.
Purpose
The Glute Bridge is one of the most effective exercises to tone the glutes and the hamstrings. This lower body workout
Think Observe List
isolates and strengthens the glutes, hamstrings, the core stability muscles, the hip muscles, the lower back muscles, and
strengthens the stabilization of the spinal cord. If you learn how to do a glute bridge, this move will give your glutes more
definition, which in turn leaves you with a much more toned and firm backside.

Procedure
1. Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your
palms down.
2. Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes hard and
keep your abs drawn in so you don’t overextend your back during the exercise.
3. Hold your bridged position for a couple of seconds before easing back down.
 BUTT BRIDGE TEST

Equipment: Matt and Watch or timer

Scoring: Here are the age-adjusted standards based on guidelines published by the American College of Sports
Medicine (ACSM):
 Clapping Crunches Test
The abdominal curl (or crunch) test is used to measure the strength/endurance of a client’s abdominal muscles.
Purpose
Technically referred to as the "partial curl-up" test, measures abdominal strength and endurance, a combination that more truly reflects your
fitness level than strength tests alone. This test is a better choice over the standard sit-ups because crunches are safer for the lower back and
target the abs better. A timed crunch test can also be done anywhere.

Procedure
1. Lie down on your back with your knees bent, feet flat on the floor and your heels about 18 inches away from your behind.
2. Place your arms at your sides, palms down, fingertips next to your hips.
3. Place a ruler next to your fingertips in this position and measure 6 inches farther.
4. You can put a piece of paper, the ruler itself, or a piece of tape at that 6-inch marker.
5. Clap your hands between your left/right legs throughout the test.
6. Just like abdominal crunches, engage the abs to lift your head, neck, and shoulder blades off the floor, but allow your fingertips to slide
toward the 6-inch marker.
7. Return to the starting position to complete one rep.
8. Repeat this as many times as you can in 60 seconds, counting only the number of repetitions that your fingertips successfully reach the 6-
inch marker.
10. You may rest in the starting position (relaxed), but the clock continues to run.
Clapping Crunches Test
Equipment
A stop watch or timer that can measure one full minute; a ruler; a friend
to help keep count and time you (optional).

Result
Do as many crunches as you can in one minute.
Strength and endurance in your abdominals.
Scoring
Here are the age-adjusted standards based on guidelines published by
the American College of Sports Medicine (ACSM):
 Side Lying Leg Test
The leg raise is a strength training exercise which targets the
iliopsoas (the anterior hip flexors). Because the abdominal muscles
are used isometric to stabilize the body during the motion, leg raises
are also often used to strengthen the rectus abdominis muscle and the
internal and external oblique muscles.
Purpose
This simple moves targets the outer thighs. But pay attention to detail on this move. You want to move your hip joint, not your
back.
Procedure
1. Start on your side with your legs extended, flexing both feet.
2. Place your top hand on the ground in front of your abs and your supporting arm under your head.
3. Make sure your bottom leg stays extended for the duration of the series.
4. keeping the energy reaching out through your flexed heels, lift your top leg up about six to eight inches from the floor.
5. From here, make tiny pulses upward 20 times.
6. Holding your leg at the highest point of your lift, draw one-inch circles with your heel for 20 reps.
7. Keeping your top leg lifted, bend and straighten your knee.
8. Do this 20 times while not letting your thigh lower as you press through the heel to lengthen your top leg to the straightened
position.
9. For an even greater burn, finish this series with lifts in a bigger range of motion, taking the foot all the way toward the ceiling
and back down, 10 to 20 times.
Side Lying Leg Test Equipment
A stop watch or timer that can measure one full minute; a
ruler; a friend to help keep count and time you (optional).
Result
Don't use momentum to raise your leg. Move slowly.
Squeeze your glutes at the top of each rep.
Keep your neck in line with your spine at all times.

Scoring
Here are the age-adjusted standards based on guidelines
published by the American College of Sports Medicine
(ACSM):
Squat Test
A position in which one's knees are bent and one's heels are close to or touching one's buttocks or the back of one's thighs.
To position yourself close to the ground by bending your legs under you and balancing on the front part of your feet.

Purpose
The purpose of this test is to determine the strength of the lower body muscles, specifically the quads, hamstrings, and glutes.

Procedure
1. This test is completed without use of outside weights.
2. For beginners, it might be necessary to use a chair to help reference them, but make sure they are not resting on it and then pushing
back up.
3. To begin, have the client stand with feet shoulder width apart. Remind them to keep their weight in the heels, knees in line with
their ankles, and hands out for counterbalance.
4. Have them do as many bodyweight squats as they can until they are fatigued.
5. If they are using the help of a chair, make sure it is placed behind them just so the edge can be touched by their buttocks.
 Equipment

Squat Test A chair (if necessary)

Result
Record the number of squats that can be completed before fatigue. Make sure the
client has proper technique during the entire test. As a way to gauge the client’s
ability, reference the chart below.

Scoring
 Touch your toe test

This test measures the flexibility of the lower back and hamstring muscles, similar to what is measured with the sit and reach test
performed while sitting. Lower back flexibility is important because tightness in this area is implicated in lumbar lordosis, forward
pelvic tilt and lower back pain. The procedure for the toe touch test is the same as for the Schober test, though in the schober test th
measurement is taken at the spine. (Kippers & Parker 2016)

Purpose: To measure the flexibility of the lower back and hamstring muscles.
Procedure
1. The subject stands erect, bare-footed, and with feet slightly apart.
2. The subject then bends at the waist to lean slowly forwards to attempt to touch the ground with their finger-tips, the hand flat wi
the finger outstretched.
3. Bouncing and jerking are not allowed.
4. The examiner holds a ruler on the ground, the zero mark at the ground level.
5. The knees must be kept straight (the examiner or recorder may need to hold them to prevent any bending).
 Touch your toe test

Equipment: ruler, measurement tape and marker

Result
This is a very simple test to conduct, it can be performed quickly with
minimal equipment.

Comments:
If the subject can touch their toes or reach further, then you can do this test on
a raised platform or step, and measure how far past the toes they can reach.
Any distance further than the toes will be a negative score.
Always perform this test under the same circumstances, a differing amount of
warm-up can affect the results

Scoring
Measure the distance from the fingertips to the ground. The distance between
the end of the fingers and the ground is measured with the ruler.
Trunk Rotation Test
The trunk rotation test measures trunk (torso) and shoulder flexibility. You should be about arm’s length
away from the wall with your feet about shoulder width apart. Extend your arms out in front of you
(parallel to the floor)..

Purpose
The purpose of this flexibility test is to measure trunk and shoulder flexibility, which is important for
injury prevention and is particularly important in swimming, racket sports and throwing sports. (Wood
2018)

Procedure
1. Mark a vertical line on the wall.
2. Stand with your back to the wall directly in front of the line, with your feet shoulder width apart.
3. You should be about arm’s length away from the wall, though you may need to adjust the distance
from the wall once you start the test.
4. Extend your arms out directly in front of you so they are parallel to the floor.
5. Twist your trunk to your right and the touch the wall behind you with your fingertips, keeping your
arms extended and parallel to the floor.
6. You are allowed to turn your shoulders, hips and knees as long as your feet don't move.
7. Mark the position where your fingertips touched the wall, and measure the distance from the line.
9. A point before the line is a negative score and a point after the line is a positive score.
10. Repeat for the left side with your feet in the same position.
Trunk Rotation Test
Equipment
Take the average of the 2 scores (left and right sides). Use the table
below to convert the score measurement to a rating.

Result
Advantages: this is a simple and quick test to perform, and athletes can
self-administer the test.
Disadvantages: Variations in arm length between individuals may make
comparisons more difficult.
Scoring
Take the average of the 2 scores (left and right sides). Use the table
below to convert the score measurement to a rating.
 Vertical Jump Test
The vertical jump test is a test of lower body power. The test was first described nearly 100 years ago (Sargent, 1921). This procedure describes the method used for
directly measuring the vertical jump height jumped. There are other methods using timing systems that measure the time of the jump and from that calculate the vertical
jump height.
Purpose
To measure the leg muscle power

Procedure (see also variations below):

1. The athlete stands side on to a wall and reaches up with the hand closest to the wall.
2. Keeping the feet flat on the ground, the point of the fingertips is marked or recorded.
3. This is called the standing reach height.
4. The athlete then stands away from the wall, and leaps vertically as high as possible using both arms and legs to assist in projecting the body upwards.
5. The jumping technique can or cannot use a countermovement (see vertical jump technique).
6. Attempt to touch the wall at the highest point of the jump.
7. The difference in distance between the standing reach height and the jump height is the score.
8. The best of three attempts is recorded.
Variations: The vertical jump test can also be performed using a specialized apparatus called the Vertex. The procedure when using the Vertec is very similar to as
described above. Jump height can also be measured using a jump mat which measures the displacement of the hips. To be accurate, you must ensure the feet land back
on the mat with legs nearly fully extended. Vertical jump height can also be measured using a timing mat. The vertical jump test is usually performed with a counter
movement, where there is bending of the knees immediately prior to the jump. The test can also be performed as a squat jump, starting from the position of knees being
bent. Other test variations are to perform the test with no arm movement (one hand on hip, the other raised above the head) to isolate the leg muscles and reduce the
effect of variations in coordination of the arm movements. The test can also be performed off one leg, with a step into the jump, or with a run-up off two feet or one foot,
depending on the relevance to the sport involved. For more details see vertical jump technique.
 Vertical Jump Test

Equipment
Measuring tape or marked wall, chalk for marking wall (or Vertec or jump mat).
Result
Advantages: this test is simple and quick to perform.
Disadvantages: technique plays a part in maximizing your score, as the subject must time the jump so that the wall is marked at the peak of the jump.
History: This method described above for measuring a person's vertical jump height is sometimes known as a Sargent Jump, named after Dudley Sargent, who was one of the pioneers in American physical
education.

Scoring
The jump height is usually recorded as a distance score. See the vertical jump norm table to rate scores. For more information, see a selection of vertical jump test results. It is also possible to convert jump height
into a power or work score.
 Wall push up test
Lean your body forward and put your palms flat against the wall at shoulder height and shoulder-width apart. Slowly breathe in as you bend your elbows
and lower your upper body toward the wall in a slow, controlled motion. Keep your feet flat on the floor.

Purpose
These push-ups will strengthen your arms, shoulders, and chest.

Procedure
1. Face a wall, standing a little farther than arm’s length away, feet shoulder-width apart.
2. Lean your body forward and put your palms flat against the wall at shoulder height and shoulder-width apart.
3. Slowly breathe in as you bend your elbows and lower your upper body toward the wall in a slow, controlled motion. Keep your feet flat on the floor.
4. Hold the position for 1 second.
5. Breathe out and slowly push yourself back until your arms are straight.
6. Repeat 10-15 times.
7. Rest; then repeat 10-15 more times.
 Wall push up test
Equipment: Wall
Result
Muscle soreness lasting a few days and slight fatigue are normal after muscle-
building exercises, at least at first. After doing these exercises for a few weeks, you
will probably not be sore after your workout.
To prevent injury, don’t jerk or thrust weights. Use smooth, steady movements.
For some exercises, you may want to start alternating arms and work your way up
to using both arms at the same time.
Breathe out as you lift or push, and breathe in as you relax.
Don’t hold your breath during strength exercises. Holding your breath while
straining can cause changes in blood pressure. Breathe in slowly through your nose
and breathe out slowly through your mouth.
Talk with your doctor if you are unsure about doing a particular exercise, especially
if you’ve had hip or back surgery.

Scoring record the number of Wall-ups made

 Weight bearing lunge test
This is a test which has been shown to have very good reliability / repeatability (Bennell et al, 2017)

Purpose
The Weight-bearing lunge test (WBLT) or Dorsiflexion Lunge Test (DFT) is used to
assess the dorsiflexion range of movement (DROM) at the ankle joint.

Procedure
1. Patient stands against wall with about 10cm between feet and wall.
2. They move one foot back a foot’s distance behind the other.
3. They bend the front knee until it touches the wall (keeping the heel on ground).
4. If knee cannot touch wall without heel coming off ground, move foot closer to wall then repeat.
5. If knee can touch wall without heel coming off ground, move foot further away from wall then repeat.
6. Keep repeating step 5 until can just touch knee to wall and heel stays on ground.
7. Measure either: a) Distance between wall and big toe (<9-10cm is considered restricted) or b) The angle made by anterior tibia/shin to
vertical (<35-38 degrees is considered restricted)
8. Change the front foot and test the other side (symmetry is ideal).
 Weight bearing lunge test
This is a test which has been shown to have very good reliability / repeatability (Bennell et al, 2017)

Purpose
The Weight-bearing lunge test (WBLT) or Dorsiflexion Lunge Test (DFT) is used to
assess the dorsiflexion range of movement (DROM) at the ankle joint.

Procedure
1. Patient stands against wall with about 10cm between feet and wall.
2. They move one foot back a foot’s distance behind the other.
3. They bend the front knee until it touches the wall (keeping the heel on ground).
4. If knee cannot touch wall without heel coming off ground, move foot closer to wall then repeat.
5. If knee can touch wall without heel coming off ground, move foot further away from wall then repeat.
6. Keep repeating step 5 until can just touch knee to wall and heel stays on ground.
7. Measure either: a) Distance between wall and big toe (<9-10cm is considered restricted) or b) The angle made by anterior tibia/shin to
vertical (<35-38 degrees is considered restricted)
8. Change the front foot and test the other side (symmetry is ideal).
 Weight bearing lunge test
Equipment: tape measure to measure distance

Result
Assess the ankle with most, if not all your athletes, as
there are huge implications that the ankle can have in
exposing the entire lower extremity to a higher chance
of injury. Variations can occur from things as simple
as a forward reach to more large force based and
explosive movements such as squatting and jumping.

Scoring: record Weight-bearing lunge test to the

nearest 0.1 centimeter
 40 Meter sprint
The 40-meter sprint is administered to measure running speed. Most events are best performed if one has
the ability to run fast for a short possible time and with high intensity.
Equipment Needed
1. Stopwatch
2. A flat cemented area free from obstruction with 40 meters from the starting to finish line extended for
post momentum
Procedure
1. Stand behind the starting line.
2. At the signal, run as fast as possible to reach the finish line.
Note: A timer positions himself 6 inches to the left in the line with the finish line. A starter stands behind the
finish line holding a flag raised above his head. The signal is when the starter lower the flag.
40 Meter sprint
40 Meter sprint
 Physical activity can be defined as any movement of
Let's wrap it up! the body that requires energy expenditure. This includes
any motion you do through the day excluding sitting
still or lying down.

Physical Fitness activity is help to improve your health,

endurance, muscle and strength with the management of
disease, fatigue, and stress and reduced sedentary
behavior.

Physical Fitness Test includes :

Butt Bridge Test
Clapping Crunches Test
Side Lying Leg Test
Squat Test
Touch your toes Test
Trunk Rotation Test
Vertical Jump Test
Wall push up Test
Weight Bearing Lunge Test
40 Meter Sprint
Thank you for
listening!