PHYSICAL FITNESS TEST SCORECARD

Name: Sex: Age: Prog. Year-Section:

I. ANTHROPOMETRY

A. WAIST & HIP CIRCUMFERENCE; WAIST-TO-HIP RATIO

Waist Circumference Risk Category Hip Circumference Waist-to-Hip Ratio Risk Category
(inches) (inches) (inches)

II. HEALTH-RELATED FITNESS (HRF)

A. BODY COMPOSITION
Body Mass Index (BMI)
Weight (kilograms) Height (meters) BMI Classification

B. CARDIOVASCULAR ENDURANCE
3-Minute Step Test
Before the Activity (Resting Heart Rate [RHR]) After the Activity (Working Heart Rate [WHR])
Heart Rate per Minute Heart Rate per Minute Classification

C. STRENGTH/ENDURANCE
Push-up Basic Plank
Number of Push-up/s Classification Time (seconds) Classification

D. FLEXIBILITY
Zipper Test Sit and Reach
Overlap/Gap (centimeters) Distance (inches)
Right Left First Trial Second Trial Third Trial Best Score

Classification: — — —

My strongest HRF component:

My weakest HRF component:

Student’s Signature Date

 PHYSICAL FITNESS TEST SCORING
Materials:
tape measure, stopwatch/timer, 12-inch ruler (w/ cm), 7.5 meters/25 ft. meter ruler, masking tape, yoga mat/alternative, bottled
water, towel, extra shirt

I. ANTHROPOMETRY

A. Waist Circumference
MEN Risk Category WOMEN
36 or lower Low 31.4 or lower
37 – 40 inches Moderate 31.5 – 35 inches
40.1 or higher High 36 or higher

B. Waist-to-Hip Ratio
MEN Risk Category WOMEN
0.95 or lower Low 0.80 or lower
0.96 – 1.0 inches Moderate 0.81 – 0.85 inches
1.1 or higher High 0.86 r higher

II. HEALTH-RELATED FITNESS (HRF)

A. BODY COMPOSITION: Body Mass Index

Classification BMI (kg/m2)
2
Underweight 18.4 kg/ m or lower
Normal 18.5 – 24.9 kg/m2
Overweight 25 – 29.9 kg/m2
Obese 30 kg/m2 or higher

B. CARDIOVASCULAR ENDURANCE: 3-Minute Step Test (rate only the Working Heart Rate [WHR])
MEN
Age
Classification
18-25 26-35 36-45 46-55 56-65 66 or above
Excellent 78 or lower 80 or lower 82 or lower 86 or lower 85 or lower 87 or lower
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 129 or higher 129 or higher 131 or higher 133 or higher 130 or higher 131 or higher

WOMEN
Age
Classification
18-25 26-35 36-45 46-55 56-65 66 or above
Excellent 84 or lower 87 or lower 89 or lower 93 or lower 94 or lower 89 or lower
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 141 or higher 139 or higher 141 or higher 136 or higher 140 or higher 135 or higher

C. STRENGTH/ENDURANCE
Push-up/s
MEN
Age
Classification
17-19 20-29 30-39 40-49 50-59 60-65
Excellent 57 or higher 48 or higher 42 or higher 35 or higher 32 or higher 31 or higher
 Good 47-56 40-47 34-41 29-34 25-31 24-30
Above Average 35-46 30-39 25-33 21-28 18-24 17-23
Average 19-34 17-29 13-24 11-20 9-17 6-16
Below Average 11-18 10-16 8-12 6-10 5-8 3-5
Poor 4-10 4-9 2-7 1-5 1-4 1-2
Very Poor 3 or lower 3 or lower 0-1 0 0 0

WOMEN
Age
Classification
17-19 20-29 30-39 40-49 50-59 60-65
Excellent 31 or higher 33 or higher 29 or higher 21 or higher 17 or higher 13 or higher
Good 22-30 24-32 21-28 15-20 13-16 10-12
Above Average 11-21 14-23 13-20 10-14 9-12 6-9
Average 7-10 9-13 7-12 5-9 4-8 3-5
Below Average 4-6 5-8 3-6 2-4 2-3 2
Poor 1-3 1-4 1-2 1 1 1
Very Poor 0 0 0 0 0 0

Basic Plank
Classification Time (seconds)
Excellent 51 seconds or higher
Very Good 46-50 seconds
Good 31-45 seconds
Fair 16-30 seconds
Needs Improvement 1-15 seconds

D. FLEXIBILITY
Zipper Test
Classification Distance (centimeters)
Excellent Fingers overlapped by 6 cm or higher
Very Good Fingers overlapped by 4 – 5.9 cm
Good Fingers overlapped by 2 – 3.9 cm
Fair Fingers overlapped by 0.1 – 1.9 cm
Needs Improvement Just touched the fingers (0)
Poor Gap of 0.1 or wider (negative -)

Sit and Reach

MEN
Age
Classification
25 or below 26-35 36-46 47-55 56-65 66 or above
Excellent 22 or higher 20 or higher 20 or higher 19 or higher 17 or higher 17 or higher
Good 20-21 inches 18-19 inches 18-19 inches 16-18 inches 14-16 inches 14-16 inches
Above Average 18-19 inches 17 inches 16-17 inches 14-15 inches 12-13 inches 12-13 inches
Average 14-17 inches 13-16 inches 12-15 inches 10-13 inches 9-11 inches 8-11 inches
Poor 12-13 inches 10-12 inches 8-11 inches 7-9 inches 6-8 inches 5-7 inches
Very Poor 11 or lower 9 or lower 7 or lower 6 or lower 5 or lower 4 or lower

WOMEN
Age
Classification
25 or below 26-35 36-45 46-55 56-65 66 or above
Excellent 23 or higher 23 or higher 20 or higher 21 or higher 20 or higher 20 or higher
Good 22 inches 21-22 inches 18-19 inches 19-20 inches 18-19 inches 18-19 inches
Above Average 20-21 inches 20 inches 16-17 inches 17-18 inches 16-17 inches 17 inches
Average 17-19 inches 18-19 inches 17 inches 15-16 inches 15 inches 15-16 inches
Poor 15-16 inches 14-17 inches 13-16 inches 11-14 inches 10-14 inches 10-14 inches
Very Poor 14 or lower 13 or lower 12 or lower 10 or lower 9 or lower 9 or lower