Name: ______________________________ Gender:_________ Grade & Section:

_____________________ Age: _________ Teacher/Instructor:

___________________ Date: _________

Part 1. Health-Related Fitness Test

A. BODY COMPOSITION: Waist Circumference

Height (meters) Weight

(kilograms)
Waist
Circumference (cm)

MEN

Risk Centimeter Inches

Very High 120 and above 47 and above

High 100 – 120 39.5 – 47

Normal 102 40

Low 80 – 99 31.5 – 39

Very Low Below 80 Below 31.5

WOMEN

Risk Centimeter Inches

Very High 110 and above 43.5 and above High 90 – 109 35.5 – 43

Normal 88 34.6

Low 70 – 89 28.5 – 35
 Very Low Below 70 Below 28.5
B. CARDIOVASCULAR ENDURANCE: 3 Minute Step Test
Heart Rate per Minute Interpretation

Before the Activity After the Activity

INTERPRETATION

MEN

Excellent 50 - 76

Good 77 – 93

Average 94 – 100

Below Average 101 – 107

Poor 108 - 157

WOMEN

Excellent 52 – 81

Good 82 – 102

Average 103 – 110

Below Average 111 – 120

Poor 121 - 169

C. MUSCULAR Strength: 90 Degrees Push Up

Number of Push Ups Interpretation
 MALE

Standard Interpretation

39 and above Excellent

29 – 38 Very Good

23 – 28 Good

18 – 22 Fair

Below 17 Needs Improvement

FEMALE

Standard Interpretation

33 and above Excellent

25 – 32 Very Good

18 – 24 Good

12 – 17 Fair

Below 11 Needs Improvement

D. FLEXIBILITY: Sit and Reach

Measurement (cm) Interpretation
First Try Second Try Best Score

Standard Interpretation

61 cm and above Excellent

40 – 60.9 cm Very Good

31 – 45.9 cm Good

16 – 30.9 cm Fair
 0 – 15.9 cm Needs Improvement

Part 2. Skills-Related Fitness Test

A. POWER: Standing Long Jump

Centimeters Interpretation

MALE

Standard Interpretation

250 cm and above Excellent

241 – 249 cm Very Good

231 - 240 cm Above Average

221 – 230 cm Average

211 – 220 cm Below Average

191 – 210 cm Poor

Below 191 cm Very Poor

FEMALE

Standard Interpretation

200 cm and above Excellent

191 - 199 cm Very Good

 181 - 190 cm Above Average

171 - 180 cm Average

161 - 170 cm Below Average

141 - 160 cm Poor

Below 141 cm Very Poor

B. BALANCE: Stork Balance Stand Test

Right Foot: Interpretation Left Foot: Time
Time (00.00) Interpretation
(00.00)

Time Interpretation

161 – 180 sec Excellent

121 – 160 sec Very Good

81 – 120 sec Good

41 – 80 sec Fair

1 – 40 sec Needs Improvement

C. REACTION TIME: Stick Drop Test

1st Trial 2nd Trial 3rd Trial Middle Score Interpretation

Standard Interpretation
 0 – 4 cm Excellent

5 – 9 cm Very Good

10 - 20 cm Good

21 – 29.9 cm Fair

30 cm and above Needs Improvement

Did Not Catch Poor

Part II.
Based on your PFT results, what are the things you need to do to improve your physical status?
And why?