Fitness Assessment Guide

University of Southeastern Philippines
PHYSICAL EDUCATION PROGRAM
FITNESS ASSESSMENT RECORD
NAME: ________________________________________AGE:____GENDER: ___ BIRTHDATE: ______________

INSTRUCTOR‟S NAME: __________________________ P.E SCHEDULE: _____________ AREA: ___________
PRE-TEST DATE: ________________________________ POST-TEST DATE: ____________________________
RESTING HEART RATE: ___________________________ MAXIMUM HEART RATE: 220-AGE = _____________
WEIGHT in KG: ___________ HEIGHT in METERS: ______________BODY MASS INDEX (BMI): ____________
I. HEALTH RELATED FITNESS

CARDIOVASCULAR PRE-TEST REMARKS POST-TEST REMARKS DIFFERENCE
ENDURANCE SCORE SCORE
Home Step Test bpm bpm
FLEXIBILITY
Modified Sit and Reach Test
Static Flexibility Test –Trunk

and Neck
STRENGTH
Sargeant Jump Test
Sit Ups Test-
Press up Test
II. SKILL-RELATED PRE-TEST REMARKS POST-TEST REMARKS DIFFERENCE

FITNESS SCORE SCORE
AGILITY
„T‟ Drill Test
POWER and SPEED

30m Acceleration Test
REACTION TIME
Ruler Drop Test
BALANCE
Standing Stork Test
COORDINATION
Hand and Eye Coordination
Test
INTERPRETATION: ______________________________________________________________________________
_______________________________________________________________________________________________
Instructors Signature: ________________________________

Date: ________________________________________
Address: University of Southeastern Philippines Telephone: (082) 227-8192 local 214

Iñigo St., Bo. Obrero, Davao City Website: www.usep.edu.ph
Philippines 8000 E-mail: usep.sport@usep.edu.ph
University of Southeastern Philippines
PHYSICAL EDUCATION PROGRAM
FITNESS ASSESSMENT GUIDE
Home Step Test

Testing and measurement are the means of collecting information upon which subsequent performance evaluations and decisions are
made but, in the analysis, we need to bear in mind the factors that may influence the results.
Objective: The objective of this test is to monitor the development of the athlete's cardiovascular system.
Required Resources
To undertake this test, you will require:
 A 12 inch high bench or step

 A stopwatch
 Metronome or cadence CD
 Heart rate monitor (optional)
 Assistant
How to conduct the test
This test requires the athlete to step up and down, one foot at a time, onto the step or bench for 3 minutes and to maintain a steady 24
steps/minute
The athlete warms up for 10 minutes

The assistant sets the metronome to a 24 steps/minute pace
The assistant gives the command “GO” and starts the stopwatch
The athlete steps up and down, one foot at a time, onto the step or bench at a steady 24
steps/minute for 3 minutes.
The assistant ensures the athlete maintains the required 24 steps/minute pace.
The assistant stops the test after 3 minutes and immediately records the athlete's heart rate
(bpm)
Assessment: The following normative data is available for this test:
Male athletes
Age 18-25 26-35 36-45 46-55 56-65 65+
Excellent <79 <81 <83 <87 <86 <88
Good 79-89 81-89 83-96 87-97 86-97 88-96
Above Average 90-99 90-99 97-103 98-105 98-103 97-103

Average 100-105 100-107 104-112 106-116 104-112 104-113
Below Average 106-116 108-117 113-119 117-122 113-120 114-120
Poor 117-128 118-128 120-130 123-132 121-129 121-130
Very Poor >128 >128 >130 >132 >129 >130
Female athletes
Age 18-25 26-35 36-45 46-55 56-65 65+
Excellent <85 <88 <90 <94 <95 <90
Good 85-98 88-99 90-102 94-104 95-104 90-102
Above Average 99-108 100-111 103-110 105-115 105-112 103-115
Average 109-117 112-119 111-118 116-120 113-118 116-122
Below Average 118-126 120-126 119-128 121-129 119-128 123-128
Poor 127-140 127-138 129-140 130-135 129-139 129-134
Very Poor >140 >138 >140 >135 >139 >134
Modified Sit & Reach Test

made but in the analysis we need to bear in mind the factors that may influence the results.
Objective: The objective of this test is to monitor the development of the athlete's hip and trunk flexibility.
Required Resources
To undertake this test you will require:
 Box
 Metre Ruler
 Tape
 Assistant
 The athlete warms up for 10 minutes and then removes their shoes
 The athlete sits on the floor with their back and head against a wall, legs fully
extended with the bottom of their feet against the box
 The athlete places one hand on top of the other, reaches forward to the ruler
whilst keeping their back and head against the wall
 The assistant adjusts the ruler so that the tip of the athlete's fingers just
touch the edge of the ruler and secures the ruler with tape
 The athlete slowly bends forward and reaches along the top of the ruler as
far as possible
 The assistant records the distance reached (cm)

Assessment
The following normative data is available for this test.
The following table is for adults under 35 years of age (McArdle et al. 2000. p. 562):
Gender Excellent Above average Average Below average Poor
Male >17.9 17.9 - 17.0 16.9 - 15.8 15.7 - 15.0 <15.0
Female >17.9 17.9 - 16.7 16.6 - 16.2 16.1 - 15.4 <15.4
Static Flexibility Test - Trunk and Neck

Objective: The objective of this test is to monitor the development of the athlete's trunk and neck flexibility/mobility.
Required Resources
 Metre Ruler
 Two Assistants
 The athlete warms up for 10 minutes

 The athlete lies prone on the floor with hands clasped at the side of the head
 The 1st assistant holds the athlete's feet down on the ground throughout the test
 The athlete raises their head and trunk as high as possible
 The 2nd assistant measures and records the vertical distance from the ground to
the tip of the athlete's nose
 The test is repeated 3 times
 The longest recorded vertical distance is used to assess the athlete's performance.
Assessment
The following normative data is available for this test. The table, adapted from Johnson (1986), is for individual aged under 36.
Rating Men Women
Excellent >10.00 >9.75
Good 8.00 - 10.00 7.75 - 9.75
Average 6.00 - 7.99 5.75 - 7.74
Fair 3.00 - 5.99 2.00 - 5.74
Poor <3.00 <2.00

Sargent Jump Test
The Sargent Jump Test (Sargent 1921), also known as the vertical jump test, was developed by Dr. Dudley Allen Sargent (1849-1924).
Objective: To monitor the development of the athlete's elastic leg strength.
Required Resources
 Wall
 Tape measure
 Step Ladder
 Chalk
 Assistant

 The athlete chalks the end of his/her finger tips
 The athlete stands side onto the wall, keeping both feet remaining on the ground, reaches up as high as possible with one
hand and marks the wall with the tips of the fingers (M1)
 The athlete from a static position jumps as high as possible and marks the wall with the chalk on his fingers (M2)
 The assistant measures and records the distance between M1 and M2
 The athlete repeats the test 3 times
 The assistant calculates the average of the recorded distances and uses this value to assess the athlete's performance
Assessment
The following are national norms for 16 to 19 year olds (Davis 2000)
Gender Excellent Above average Average Below average Poor
Male >65cm 50 - 65cm 40 - 49cm 30 - 39cm <30cm
Female >58cm 47 - 58cm 36 - 46cm 26 - 35cm <26cm
Sit Ups Test

Objective
The objective of this test is to monitor the development of the athlete's abdominal strength.

Required Resources
 Non-slip surface
 Exercise mat
 Stopwatch
 Assistant
This test requires the athlete to perform as many sit-ups as possible in 30 seconds.

 The athlete lies on the mat with the knees bent, feet flat on the floor and
their hands on their ears where they must stay throughout the test
 The assistant holds the athlete's feet on the ground
 The assistant gives the command “GO” and starts the stopwatch
 The athlete sits up touching the knees with their elbows, then returns back
to the floor and continues to perform as many sit-ups as possible in 30
seconds
 The assistant keeps the athlete informed of the time remaining
 The assistant counts and records the number of correct sit-ups completed
in the 30 seconds and uses this recorded value to assess the athlete's
performance
Assessment
The following are norms for 16 to 22 year olds (Davis 2000)
Gender Excellent Above Average Average Below Average Poor
Male >30 26 - 30 20 - 25 17 - 19 <17
Female >25 21 - 25 15 - 20 9 - 14 <9
Press Up Test
Objective: The objective of the Press Up test is to assess the strength endurance of the athlete's upper body muscles.
Required Resources
 Non-slip surface
 Assistant


 The athlete lies on the ground, places their hands by the shoulders and straightens
the arms - see Figure 1 (start position)
 The athlete lowers the body until the elbows reach 90° (see Figure 2) and then Figure 1
extends the arms to return to the start position
 The athlete continuous this press-up action, with no rest, until they are unable to
continue
 The assistant counts and records the number of correctly completed press-ups
Figure 2
Athletes with less relative strength in the upper body can use the modified press up position
to assess their upper body strength.

The athlete lies on the ground, places their hands by the shoulders, straightens
the arms and keeps the knees on the ground- see Figure 3 (start position)
Figure 3
 The athlete lowers the body until the elbows reach 90° - see Figure 4 and then
extends the arms to return to the start position
 The athlete continuous this press-up action, with no rest, until they are unable to
continue
 The assistant counts and records the number of correctly completed press-ups
Figure 4
How much weight are you pressing?
When you perform the full press up (Fig 1), you are lifting approximately 75% of your body weight and in the modified press up position
(Fig 3), you are lifting approximately 60% of your body weight.
Assessment
The following normative data is available for this test:
The following table, adapted from Golding et al. (1986), provides normative data for the Push Ups for Men
Above Below
Age Excellent Good Average Poor
Average Average
17 - 19 >56 47-56 35-46 19-34 11-18 <11
20 - 29 >47 39-47 30-38 17-29 10-16 <10
30 - 39 >41 34-41 25-33 13-24 8-12 <8
40 -49 >34 28-34 21-27 11-20 6-10 <6
50 - 59 >31 25-31 18-24 9-17 5-8 <5
60 - 65 >30 24-30 17-23 6-16 3-5 <3
The following table, adapted from Golding et al. (1986) provides normative data for the Push Ups for Women

Above Below
Age Excellent Good Average Poor
Average Average
17 - 19 >35 27-35 21-26 11-20 6-10 <6
20 - 29 >36 30-36 23-29 12-22 7-11 <7
30 - 39 >37 30-37 22-29 10-21 5-9 <5
40 -49 >31 25-31 18-24 8-17 4-7 <4
50 - 59 >25 21-25 15-20 7-14 3-6 <3
60 - 65 >23 19-23 13-18 5-12 2-4 <2
'T' Drill Test

Objective: To monitor the development of the athlete's speed with directional change.
Required Resources
 Flat non-slip surface

 Four cones
 Stopwatch
 Assistant
This test requires the athlete to touch a series of cones set out in “T” shape whilst side stepping and running as fast as possible.

 The assistant places 3 cones 5 metres apart on a straight line (A, B, C) and a 4th cone (D) is placed 10 metres from the
middle cone (B) so that the 4 cones form a 'T'.
 The athlete stands at the cone (D) at the base of the “T” facing the “T”
 The assistant gives the signal to 'Go', starts the stopwatch and the athlete commences the test
 The athlete runs to and touches the middle cone (B) , side steps 5 metres to the left cone (A) and touches it, side step 10
metres to the far cone (C) and touches it, side step 5 metres back to the middle cone (B) and touches it and then runs 10
metres backwards to the base of the 'T' and touches that cone (D)
 The coach stops the stopwatch and records the time when the athlete touches the cone at the base of the “T”

Assessment
The following table, adapted from Hoffman (1961).
Men
Excellent Above Average Average Below Average Poor
<10.01 secs 10.01 - 10.13 secs 10.13 - 10.37 secs 10.37 - 10.67 secs >10.67 secs
Women
<10.01 secs 10.05 - 10.10 secs 10.15 - 10.50 secs 11.00 – 11.50secs >12.00 secs
30 metre Acceleration Test

Objective: The objective of this test is to monitor the development of the student's ability to effectively and efficiently build
up acceleration, from a standing start, to maximum speed.
Required Resources
 Flat non-slip surface

 Stopwatch
 An assistant
This test requires the athlete to sprint as fast as possible over 30 metres

 The assistant marks out a 30 metre straight section with cones
 The athlete starts in their own time and sprints as fast as possible over the 30 metres
 The assistant starts the stopwatch on the athlete's 1st foot strike after starting and stopping the stopwatch as the athlete's
torso crosses the finishing line
 The test is conducted 3 times
 The assistant uses the fastest recorded time to assess the athlete's performance.
Assessment: The following normative data is available for this test:
Gender Excellent Above Average Average Below Average Poor

Male <4.0 secs 4.0 - 4.2 secs 4.3 - 4.4 secs 4.5 - 4.6 secs >4.6 secs
Female <4.5 secs 4.5 - 4.6 secs 4.7 - 4.8 secs 4.9 - 5.0 secs >5.0 secs

Ruler Drop Test
Objective: The objective of this test is to monitor the athlete's reaction time.
Required Resources
 Metre ruler
 Assistant
 The ruler is held by the assistant between the outstretched index finger and thumb of the athlete's dominant hand, so that the
top of the athlete's thumb is level with the zero centimetre line on the ruler
 The assistant instructs the athlete to catch the ruler as soon as possible after it has been released
 The assistant releases the ruler and the athlete catches the ruler between their index finger and thumb as quick as possible
 The assistant is to record distance between the bottom of the ruler and the top of the athlete's thumb where the ruler has been
caught.
 The test is repeated 2 more times and the average value used in the assessment
Assessment
The following are national norms, adapted from Davis (2000) for 16 to 22 year olds.
<7.5cm 7.5 - 15.9cm 15.9 - 20.4cm 20.4 - 28cm >28cm
Standing Stork Test

Objective
To monitor the development of the athlete's ability to maintain a state of equilibrium (balance) in a static position.
Required Resources
 Warm dry location - gym

 Stopwatch
 Assistant


 The athlete stands comfortably on both feet with their hands on their hips
 The athlete lifts the right leg and places the sole of the right foot against the side of the left
kneecap
 The assistant gives the command “GO”, starts the stopwatch and the athlete raises the heel of
the left foot to stand on their toes
 The athlete is to hold this position for as long as possible
 The assistant stops the stopwatch when the athlete's left heel touches the ground or the right
foot moves away from the left knee
 The assistance records the time
 The athlete rests for 3 minutes
 The athlete stands comfortably on both feet with their hands on their hips
 The athlete lifts the left leg and places the sole of the left foot against the side of the right
kneecap
 The assistant gives the command “GO”, starts the stopwatch and the athlete raises the heel of
the right foot to stand on their toes
 The athlete is to hold this position for as long as possible
 The assistant stops the stopwatch when the athlete's right heel touches the ground or the left
foot moves away from the right kneecap
 The assistance records the time
Assessment
The following table (Johnson & Nelson 1979)[1] are national norms for 16 to 21 year olds.
Males >50 41-50 31-40 20-30 <20
Females >30 23-30 16-22 10-15 <10
Hand Eye Coordination Test

Objective: The objective of the test is to monitor the ability of the athlete's vision system to coordinate the information received
through the eyes to control, guide, and direct the hands in the accomplishment of catching a ball (hand-eye coordination).
Required Resources
 Tennis Ball
 Stopwatch
 Smooth Wall
 Assistant

This test requires the athlete to throw and catch a tennis ball off a wall.

 The athlete stands two metres away from a smooth wall
 The assistant gives the command "GO" and starts the stopwatch
 The athlete throws a tennis ball with their right hand against the wall and catches it with the left hand, throws the ball with the
left hand and catches it with the right hand. This cycle of throwing and catching is repeated for 30 seconds
 The assistant counts the number of catches and stops the test after 30 seconds
 The assistant records the number of catches.
Assessment
The following normative data, for 15 to 20 year olds, is available for this test (Beashel and Taylor (1997)
Age Excellent Above Average Average Below Average Poor
15-20 years >35 30 - 35 25 - 29 20 - 24 <20


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University of Southeastern Philippines

PHYSICAL EDUCATION PROGRAM

FITNESS ASSESSMENT RECORD

NAME: ________________________________________AGE:____GENDER: ___ BIRTHDATE: ______________

I. HEALTH RELATED FITNESS

Static Flexibility Test –Trunk

Sit Ups Test-

II. SKILL-RELATED PRE-TEST REMARKS POST-TEST REMARKS DIFFERENCE

POWER and SPEED

Instructors Signature: ________________________________

Address: University of Southeastern Philippines Telephone: (082) 227-8192 local 214