TECHNOLOGICAL INSTITUTE OF THE PHILIPPINES – QUEZON CITY

PHYSICAL EDUCATION DEPARTMENT

PEDOMETER TRACKING FOR: PRELIMS | MIDTERMS | FINALS

NAME: ______________________ SECTION & SCHEDULE: _________________ INSTRUCTOR: _______________

DATES: STEPS GOAL STEPS EARNED POINTS HOW TO ACHIEVE YOUR STEPS GOAL PER DAY

DAY 1 10,000
DAY 2 10,000
DAY 3 10,000
DAY 4 10,000
DAY 5 10,000
DAY 6 10,000
DAY 7 10,000

DATES: STEPS GOAL STEPS EARNED POINTS HOW TO ACHIEVE YOUR STEPS GOAL PER DAY

DAY 1 10,000
DAY 2 10,000
DAY 3 10,000
DAY 4 10,000
DAY 5 10,000
DAY 6 10,000
DAY 7 10,000

DATES: STEPS GOAL STEPS EARNED POINTS HOW TO ACHIEVE YOUR STEPS GOAL PER DAY

DAY 1 10,000
DAY 2 10,000
DAY 3 10,000
DAY 4 10,000
DAY 5 10,000
DAY 6 10,000
DAY 7 10,000

DATES: STEPS GOAL STEPS EARNED POINTS HOW TO ACHIEVE YOUR STEPS GOAL PER DAY

DAY 1 10,000
DAY 2 10,000
DAY 3 10,000
DAY 4 10,000
DAY 5 10,000
DAY 6 10,000
DAY 7 10,000

DATES: STEPS GOAL STEPS EARNED POINTS HOW TO ACHIEVE YOUR STEPS GOAL PER DAY

DAY 1 10,000
DAY 2 10,000
DAY 3 10,000
DAY 4 10,000
DAY 5 10,000
DAY 6 10,000
DAY 7 10,000
/KTS
 TECHNOLOGICAL INSTITUTE OF THE PHILIPPINES – QUEZON CITY
PHYSICAL EDUCATION DEPARTMENT

DAILY FOOD LOG FOR: PRELIMS | MIDTERMS | FINALS

NAME: ______________________ SECTION & SCHEDULE: _________________ INSTRUCTOR: _______________

DATES: CARBOHYDRATES PROTEIN & FATS LIQUIDS & SWEETS REFLECTION FOR THE WEEK

DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7

DATES: CARBOHYDRATES PROTEIN & FATS LIQUIDS & SWEETS REFLECTION FOR THE WEEK

DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7

DATES: CARBOHYDRATES PROTEIN & FATS LIQUIDS & SWEETS REFLECTION FOR THE WEEK

DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7

DATES: CARBOHYDRATES PROTEIN & FATS LIQUIDS & SWEETS REFLECTION FOR THE WEEK

DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7

DATES: CARBOHYDRATES PROTEIN & FATS LIQUIDS & SWEETS REFLECTION FOR THE WEEK

DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
/KTS
 TECHNOLOGICAL INSTITUTE OF THE PHILIPPINES – QUEZON CITY
PHYSICAL EDUCATION DEPARTMENT

DAILY PHYSICAL ACTIVITY LOG FOR: PRELIMS | MIDTERMS | FINALS

NAME: ______________________ SECTION & SCHEDULE: _________________ INSTRUCTOR: _______________

DATES: RESTING HEART RATE

HEART RATE AFTER MAJOR PHYSICAL ACTIVITY HIGH OF THE DAY!
P.A.
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7

DATES: RESTING HEART RATE

HEART RATE AFTER MAJOR PHYSICAL ACTIVITY HIGH OF THE DAY!
P.A.
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7

DATES: RESTING HEART RATE

HEART RATE AFTER MAJOR PHYSICAL ACTIVITY HIGH OF THE DAY!
P.A.
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7

DATES: RESTING HEART RATE

HEART RATE AFTER MAJOR PHYSICAL ACTIVITY HIGH OF THE DAY!
P.A.
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7

DATES: RESTING HEART RATE

HEART RATE AFTER MAJOR PHYSICAL ACTIVITY HIGH OF THE DAY!
P.A.
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
/KTS
 TECHNOLOGICAL INSTITUTE OF THE PHILIPPINES – QUEZON CITY
PHYSICAL EDUCATION DEPARTMENT

BEFORE AND AFTER PICTURE

NAME: _________________________ SECTION & SCHEDULE: _________________ INSTRUCTOR: _______________

PRELIMS: BEFORE PICTURE

HEIGHT: _____cm | WEIGHT: _____ | kg BMI: ________

MIDTERMS: 1ST AFTER PICTURE (APPROX. 2 MONTHS PROGRESS)

HEIGHT: _____cm | WEIGHT: _____ | kg BMI: ________

/KTS
 TECHNOLOGICAL INSTITUTE OF THE PHILIPPINES – QUEZON CITY
PHYSICAL EDUCATION DEPARTMENT

PHYSICAL FITNESS TEST: _____ SEM, A.Y. 2019-2020

NAME: ______________________ SECTION & SCHEDULE: _________________ INSTRUCTOR: _______________

PRELIMS

FITNESS TEST TRIAL 1 TRIAL 2 AVERAGE POINTS REMARKS / TOTAL

SCORE
BEEP TEST
1 MIN. PLANK
1 MIN. PUSH-UP
WALL SIT TEST
SIT & REACH
ZIPPER TEST

CERTIFIED TRUE AND CORRECT BY: ____________________ SIGNATURE: ____________________ DATE: __________

MIDTERMS

FITNESS TEST TRIAL 1 TRIAL 2 AVERAGE POINTS REMARKS / TOTAL

SCORE
BEEP TEST
1 MIN. PLANK
1 MIN. PUSH-UP
WALL SIT TEST
SIT & REACH
ZIPPER TEST

CERTIFIED TRUE AND CORRECT BY: ____________________ SIGNATURE: ____________________ DATE: __________

FINALS

FITNESS TEST TRIAL 1 TRIAL 2 AVERAGE POINTS REMARKS / TOTAL

SCORE
BEEP TEST
1 MIN. PLANK
1 MIN. PUSH-UP
WALL SIT TEST
SIT & REACH
ZIPPER TEST

CERTIFIED TRUE AND CORRECT BY: ____________________ SIGNATURE: ____________________ DATE: __________

/KTS
 TECHNOLOGICAL INSTITUTE OF THE PHILIPPINES – QUEZON CITY
PHYSICAL EDUCATION DEPARTMENT

PHSYICAL FITNESS TEST SCORING for PRELIMS (PATHFit 1&2)

1 MINUTE PUSH-UP WALL SIT

Male Score Female Male Score Female

30 and above 10 26 and above 1 min to 1:30 10 1 min to 1:30

26 - 30 9 21 - 25 56 - 60 secs. 9 56 - 60 secs.

21 - 25 8 16 - 20 51 - 55 secs. 8 51 - 55 secs.

16 - 20 7 11 - 15 45 - 50 secs 7 45 - 50 secs

11 – 15 6 6 - 10 40 – 44 secs. 6 40 – 44 secs.

1 - 10 5 1-5 39 secs & below 5 39 secs & below

BEEP TEST ZIPPER TEST (Left and Right)

Male Score Female Male Score Female

tip of mid fingers overlapped tip of mid fingers overlapped
7-6 and above 10 5-6 and above on palm 5 on palm

6-1 to 7-5 9 4-6 to 5-5 3rd line of mid fingers 4 3rd line of mid fingers

5-1 to 6 8 4-1 to 4-5 mid line of mid fingers 3 mid line of mid fingers

4-1 to 5 7 3-6 to 4 1st line in mid fingers 2 1st line in mid fingers

Tip to tip of mid fingers Tip to tip of mid fingers

3-6 to 4 6 3-1 to 3-5 touched 1 touched

3 to 3-5 5 2-5 to 3 Mid fingers did not touch 0 Mid fingers did not touch

SIT and REACH (inches) 1 MINUTE PLANK TEST

Male Score Female Male Score Female

22 in. and above 10 24 in. and above 1 minute 10 1 minute

19 - 21 in. 9 21 - 23 in. 50 – 59 secs 9 50 – 59 secs

17 - 18 in 8 19 - 20 in. 45 – 49 secs 8 45 – 49 secs

14 - 16 in. 7 17 - 18 in. 40 – 44 secs 7 40 – 44 secs

12 - 13 in. 6 15 - 16 in. 30 – 39 secs 6 30 – 39 secs

10 in. & below 5 12 in.& below 30 secs & below 5 30 secs & below

/KTS
 TECHNOLOGICAL INSTITUTE OF THE PHILIPPINES – QUEZON CITY
PHYSICAL EDUCATION DEPARTMENT

PHSYICAL FITNESS TEST SCORING for PRELIMS (PATHFit 3)

1 MINUTE PUSH-UP WALL SIT

Male Score Female Male Score Female

36 and above 10 26 and above Above 2 mins. 10 Above 2 mins.

31 - 35 9 21 - 25 1:31 to 2 mins 9 1:31 to 2 mins

26 - 30 8 16 - 20 1 min to 1:30 8 1 min to 1:30

21 - 25 6 11 - 15 56 - 60 secs. 6 56 - 60 secs.

16 - 20 5 6 - 10 51 - 55 secs. 5 51 - 55 secs.

1 - 15 4 1-5 45 - 50 secs 4 45 - 50 secs

BEEP TEST ZIPPER TEST (Left and Right)

Male Score Female Male Score Female

tip of mid fingers overlapped tip of mid fingers overlapped
7-6 and above 20 5-6 and above on palm 5 on palm

6-1 to 7-5 17 4-6 to 5-5 3rd line of mid fingers 4 3rd line of mid fingers

5-1 to 6 14 4-1 to 4-5 mid line of mid fingers 3 mid line of mid fingers

4-1 to 5 11 3-6 to 4 1st line in mid fingers 2 1st line in mid fingers

Tip to tip of mid fingers Tip to tip of mid fingers

3-6 to 4 8 3-1 to 3-5 touched 1 touched

3 to 3-5 5 2-5 to 3 Mid fingers did not touch 0 Mid fingers did not touch

SIT and REACH (Inches) PLANK TEST

Male Score Female Male Score Female

22 in. and above 5 24 in. and above Above 2 mins. 10 Above 1:30

19 - 21 in. 4 21 - 23 in. 1:16 - 2:00 9 1:01 - 1:30

17 - 18 in 3 19 - 20 in. 1 - 1:15 8 46 secs - 1:00

14 - 16 in. 2 17 - 18 in. 46 secs - 1:00 6 41 - 45 secs

12 - 13 in. 1 15 - 16 in. 36 - 45 secs 5 36 - 40 secs

10 - 11 in. 0 12 - 14 in. < 35 secs 4 30 - 35 secs