foreign videos for all today we're going to do physical fitness tests for body composition body composition is the body's relative amount of fat the fat free Mass to do this we need to calculate our body mass index or BMI what is BMI BMI is a measurement of a person's weight with respect to his or her height to calculate our BMI we need to get our height and our weight this is the formula for computing body mass index weight in kilograms over high in meter Square example computation your weight is 56 kilograms and your height is 1.5 meters find the square of your height 1.5 meters multiplied by 1.5 meters equals 2.25 then 56 divided by 2.25 equals 24.89 based on the table your BMI is normal and that's all for body composition today we're going to do physical fitness test for flexibility flexibility is the ability of a person to do a wide range of motion we can see this in sports like taekwondo gymnastics and many more to test flexibility we need to do two activities the zipper test and sit and reach zipper test the purpose of zipper test is to test the flexibility of our shoulder guilder children guilder includes the bones that connect to the arms like clavicle and scapula to do this test we need a ruler the person being tested need to stand straight to test the right shoulder you need to raise your right arm Bend your elbow and reach down across your back as far as possible and then extend your left arm down and behind your back bend your elbow up across your back and try to reach your fingers over those of your right hand as if to pull a zipper or scratch between the shoulder blades your partner will observe whether the fingers touch or overlap each other and measure it if not measure the gap between the middle fingers of both hands record the distance in centimeter to test the left shoulder raise your left arm up bend your elbow and reach down across your back as far as possible extend your right arm down and behind your back bend your elbow up across your back and try to reach your fingers over those of your left hand as if to pull a zipper or scratch between the shoulder blades and again your partner will observe if the fingers touch or overlap each other and measure it if not measure the gap between the middle fingers of both hands record the distance in centimeter this is the scoring for zipper test sit and reach the purpose of sit and reach is to test the flexibility of our lower back and hamstring to do this we need a ruler and tape measure to do sit and reach first you need to sit on the floor with back head and shoulders flat on the wall feet are 12 inches apart interlock thumbs and position the tip of the fingers on the floor without bending the elbows after the partner has positioned the zero point of the tape measure or meter stick you may slide your hands slowly forward without jerking try to reach the farthest distance as possible without bending the knees then your partner will record the distance you need to do it twice bouncing or jerking movement is not allowed this is the scoring for seat and reach that's all for flexibility test see you next time today we're going to do physical fitness tests for cardiovascular endurance cardiovascular endurance is the ability of our heart and lungs to work for a long period of time we need this in sports that requires long duration of plane like Marathon cycling and football endurance may also refer to muscular endurance which is the ability of the muscle to do repeated work without getting fatigued the test cardiovascular endurance we need to do two activities step test and big test step test the purpose of step test is to measure our endurance to work for three minutes to do this we need a stopwatch a bench and our resting heart rate to get the resting heart rate first you need to locate your pulse you can do it on your neck or on your wrist count the first beat for 10 seconds and multiply it by six to get one minute for the height of the step 8 inches for elementary and 12 inches per secondary to do three minutes step test first you need to stand at least one foot away from the step or bench with trunk erect and eyes looking straight ahead the first step of the sequence should be alternate at the signal go step up and down the bench for three minutes at the rate of 96 beats per minute One Step consists of four beats up with the left foot as the first count up with the right foot that's the second count down with the left foot that's the third count down with the right foot that's the fourth count that is for the first sequence then up with the right foot first count up with the left foot second count down with the right foot third count and down with the left foot fourth count for the second sequence observe proper breathing inhale through the nose and exhale through the mouth immediately after the exercise stand and locate your pulse and at the signal start to get your heart rate don't talk while taking the full speed to get the heart rate count the pulse beat for 10 seconds and multiply it by 6. for the time keeper as the performer assumes the position in front of the step signal ready and go start the stopwatch for the three minute step test after the test allow the performer to locate his or her pulse give the signal to count the pulse bit let the performer count his or her pulse beat for 10 seconds and multiply it by 6. [Music] blah blah for the scoring record the 60 second heart rate after the activity today we're going to do physical fitness test for strength strikes the ability of the muscle to generate Force against physical objects we need this in sports life weight lifting shot put discus throw Javelin intro and many more the test strength we need to do two activities basic Plank and push-up push up the purpose of this test is to measure the strength of upper extremities to do this we need a man [Music] to do push up first lie down on the mat face down in a standard push-up position Palms on the mat about shoulder width fingers pointing forward and legs straight parallel and slightly apart with the toes supporting the feet for boys straighten the arms keeping the back and knees straight then lower the arms until there is a 90 degree angle at the elbows and for girls with the knees in contact with the floor straighten the arms keeping the back straight then lower the arms until there is a 90 degree angle at the elbows perform as many repetitions as possible maintaining a Cadence of 20 push-ups per minute a maximum of 50 push-ups for boys and 25 push-ups for girls for the facilitator stand in front of the performer and look closely to the elbows to accurately judge the 90 degrees Bend as the performer assumes the position of push-up start counting as the performer lowers his or her body until he or she reaches 90 degree angle at the elbow make sure that the performer execute push-up in the correct form the test is terminated when the performer can no longer execute push-ups in the correct form is in pain voluntary stops but Cadence is broken after the test record the number of push-ups made [Music] this is the scoring for push-up [Music] basic plan the purpose of this test is to measure the strength of our core muscle to do this we need a map and stopwatch to do basic plank first assume a push-up position rest body on forearms with palms and fingers flat on the floor elbows are aligned with the shoulders legs are straight with ankles knees and thighs touching together support weight on forearms and toes make sure that your back is flat head neck and spine are in a straight line keep abdominal muscle engage and contracted do not let stomach drop or allow hips to rise [Music] for the facilitator ensure the availability of a mat or smooth flooring or anything that can protect the forearms give the signal go and start the time make sure that the back of the head neck spine and ankles are in a straight line give two warnings stop the time when the performer can no longer hold the required position or when the performer has held the position for at least 90 seconds holding the plank position Beyond 90 seconds is considered unnecessary after the test record the time in the nearest seconds or minute maximum of 90 seconds for boys and girls [Music] this is the scoring for plant [Music] that's all for strength see you again next time today we are going to do physical fitness test for Speed speed is the ability of a person to cover a distance in a short period of time we need this in sports like running basketballs and many more the test speed we need to do 40 meter run to do this we need the running area with a measurement of 40 meters and a stopwatch to do 40 meters print first you need to have a running area with the measurement of 40 meters it should also have a starting line and a Finish Line add the signal ready the performer should be at the starting line assume a Crouch position and both hands should not go beyond the line at the signal gets set the performer's hip move upward by extending the legs and add the signal go run to the Finish Line as fast as you can for the facilitator first check if the stopwatch is at zero point then check if the performer is ready to run announce the signal ready get set go at the signal go start the time and stop it as the performer crossed the finish line after the run record the time this is the scoring for Speed and that's all speed see you again next time today we're going to do physical fitness test for power power is the ability of the muscle to transfer energy and release maximum Force at a fast rate to test power we need to do standing long jump standing long jump the purpose of this test is to measure the strength and power of our leg muscles to do this we need a tape measure to do standing long jump first stand behind the takeoff line with feet parallel to each other the tips of the shoes should not go beyond the line Bend knees and swing arms backward once then swing arms forward as you jump landing on both feet try to jump as far as you can do not control the momentum of the jump must land on both feet perform the test twice in succession for the partner or facilitator plays zero point of the tape measure at the takeoff line after the jump spot the mark where the back of the heel of either feet of the tester has landed nearest to the takeoff line record the distance of the two trials this is the scoring for standing long jump and that's all for power see you again next time today we are going to do physical fitness tests for agility agility is the ability of a person to move quickly in different direction we need this in sports like basketball football boxing and many more to test agility we need to do two activities hexagon Agility Test and shutter run hexagon Agility Test the purpose of this test is to measure on how fast you can move in different direction using coordination speed and balance for this activity we need a hexagon mark on the floor and a stopwatch the hexagon size the length of each side is 18 inches for high school and 12 inches for elementary each angle is 120 degrees there are different ways on how you can make a hexagon I'm going to show you one way on how to do it first get a paper and cut it into strips each strip has a leg of 18 inches for high school and 12 inches for elementary after you cut the strips lay it down on the floor and make a hexagon shape six sides after you assemble it put tape on each end of the strip of paper to do hexagon Agility Test first stand with both feet together inside the hexagon facing the mark starting side attack signal goal using the ball of the feet with arms Bend in front jump clockwise over the line then back over the same line inside the hexagon after that you rest for one minute you need to repeat the test again but now moving counterclockwise for the time keeper start the time at the signal go and stop once the performer reach the side where she started record the time of each Revolution restart the test if the performer jumps on the wrong side or step on the line this is the scoring for hexagon test today we're going to reaction time is the amount of time it takes to respond or react in a stimulus we need it in most part example reacting on an offense reacting on a defense or reacting in a gun in the starting line of 100 meter sprint to test reaction time we need to do stick drop test to do this we need a 12 inch ruler an armchair or chair and table to do stick drop test first sit on an armchair or chair next to the table so that the elbow and the lower arm rest on the desk comfortably place the heel of the hand on the desk so that only the fingers and thumb extend beyond fingers and thumb shoot at least one inch apart cut the ruler with the thumb and index finger without lifting the elbow from the desk as the partner drops the stick hold the stakehold the partner read the measurement do these tries for the partner or facilitator hold the ruler at the top allowing it to dangle between the thumb and fingers of the performer hold the ruler so that the 12 inch Mark is even between the thumb and the index finger no part of the hand of the performer should touch the ruler drop the ruler without warning and let the tester catch it with his or her thumb and index finger record the score on the upper part of the thumb this is the scoring for stick drop test record the middle of the three scores for example if the scores are 21 18 and 19 the middle score is 19. in case where the two scores are the same for example 18 18 25 the repeated score shall be recorded we're going to do physical fitness test for coordination coordination is the ability of a person to use all senses at the same time while performing we need this in most sports to test coordination we need to do juggling to do juggling we need to use sifa equipment sipa this is a washer weighing 4 grams with 5 inches strong or 20 pieces of bundled rubber bands or any similar local materials weighing 4 grams foreign this is the procedure on how to do juggling the main objective is to hit the c bar rubber band or similar local material alternately with the right and left palm upward the height of the material being tossed should be at least above the head for the partner or facilitator count how many times the performer has hit the material with the right and left hand stop the test if the material drop on the floor or after two minutes there shall be three trials this is the scoring for juggling record the highest number of hits the performer has done this is the scoring for juggling and that's all for coordination see you again next time today we're going to do physical fitness test for balance balance is the ability of a person to maintain body equilibrium while moving or playing we need this in sports life gymnastics figure ice skating and skateboarding the test balance we need to do start balance stand tests start balance stand test the purpose of this test is to measure the ability of a person to maintain body equilibrium to do this we need a flat non-slip surface and stopwatch to do historic balance stand test first the performer need to remove the shoes stand straight and place hands on the hips position the right foot on the side of the left knee raise the left heel to balance on the ball of the foot maintain balance as long as possible do the same procedure with the opposite foot [Music] [Music] foreign [Music] ER or facilitator start the time as the heel of the performer is raised off the floor stop the time if any of the following occurs the hand come off the hips the supporting food swivel or move in any direction the non-supporting food lose contact with the knee the heel of the supporting foot touches the floor there shall be three trials scoring record the time taken on both feet in nearest seconds and divide the score to two to get the average percentage score [Music] and that's all for balance see you again next time foreign