Ov em en T

NT
M E
VE
M O
AL
NT
ME
AL
ND
FU
E
T TION
H
AC
Fundamental movement actions refers
to those locomotor and nonlocomotor
skills that are the foundation of
successful participation in games or low
organization, sport activities, dance,
tumbling and gymnastics, stunt and
aquatic activities.
TO R
MO
O C O
L
Movements that bring the performance
from one place to another.
T S
E N
E M
O V
R M
TO
M O
C O
LO
Walking – involves transfer of weight from one foot
to the other while moving.
Running – is actually walking at an increased

tempo. In running, there is a momentary period
where the body is not supported at all.
Jumping – is a position of the body into the air by

means of a force made by the feet or hands against
a surface.
Hopping – involves Jumping from one foot to the
same foot after a brief suspension in the air.
Skipping – is a combination of a step and a hop

sequence with alternating feet after each hop.
Sliding – sideways movement in which the weight

of the body is shifted in the direction of the slide.
Leaping – is a jump one foot while moving the body
forward.
Galloping – is a combination of a step and a leap.

Note:
The locomotor movements may be even and

uneven. Walking, running, hopping, leaping, and
jumping are even while skipping, galloping and
sliding are uneven.
O R
O T
O M
O C
N L
N O
Movements done by a part or several
parts of the body without moving the
base of support
T S
EN
EM
O V
R M
TO
M O
C O
LO
N
NO
Bending – is a movement occurring at the joints of
the body in which body parts are brought closer
together.
Stretching – is an extension or hyperextension of

the joints of the body.
Twisting - is a rotation of the body or a body part

around its axis while maintaining a fixed base or
support.
Turning – is a rotation of the body or a body part
around in space.
Pushing – involves the exertion of the body’s force

against a resistant force.
Pulling – Involves directing an object towards the

body.
Lifting – is to raise an object or body part from one
level to another.
Swinging – is a circular or perpendicular movement

of a body part or of the entire body around a
stationary center point.
E S S
IT N
L F
I C A
Y S
P H
E S T
T
If you have not begun a systematic physical fitness
program, plan to begin now. Firs, evaluate your
present physical fitness status to provide a sound
basis for the development of an individualized
physical fitness program. Such an examination will
provide valuable information about the physical
state of your body and the intensity of exercise
theat its various system can tolerate safely
An evaluation of an individual’s present fitness level can
provide much useful information. First, it enables one to
determine where one is now in terms of the condition of the
important health-related fitness components and thereby aid
in the planning of a realistic fitness program. Second, it
provides baseline data against which to measure future
progress. And the assessment of one’s present level of
fitness can provide information to motivate one to engage in
a program of physical activities that will improve the level of
fitness. Even discouraging results do not mean that it is
hopeless to begin a fitness program: it is important to begin
such a program regardless of one’s present physical
condition.
TE P
E S
UT
- M IN
R E E
T H
E S T
T
Objective: Measure the Cardio Vascular Endurance
Facilities and Equipment: Stopwatch and a bench 35 to 45
centimeter high
To take the test

1. Step on and off the flat form 72 times in three 3 minutes.
2. Pause for 30 seconds, then count the heartbeats, for 30
seconds.
3. Compare the score on the table presented to convert the
number of beats into the level of aerobic fitness
How to take the test
Part I. Up and down, 24 times a minute
1. Step up first with one foot (ct. 1), then with the other (ct. 2)
2. Next, step down with the first foot (ct. 3) and then with
the second (ct. 4)
3. Repeat the cycle once every 2 ½ seconds.
Part II
1. After resting 30 seconds, lightly place three finger tips on

the neck, just beneath the jawbone and to one side od the
Adam's apple.
2. Using the stop watch, count for 30 seconds. The number of
throbs felt in the large artery under the fingertips
Note: Be sure that the fingertips will not pressed hard on the carotid artery.
3. As an alternate, feel the pulse at the radial side of the

hands, at the inner side of the thump.
Part III. Converting heartbeat to fitness.
To use the table, find in the column of figures that applies

to the age, sex and the number of heartbeats that was
counted – 30 seconds worth, beginning 30 seconds after the
step test. Then read the level of aerobic fitness at the left of
the table.
TABLE ON HEARTBEAT COUNT AFTER STEP TEST
MEN
Rate Age 16 - 29 Age 30 - 39 Age 40 -49
Excellent 37 or less 39 or less 40 or less
Good 38 – 42 40 – 43 41 – 44
Fair 43 – 50 44 – 50 45 – 52
Poor 51 or more 51 or more 53 or more
WOMEN
Rate Age 16 - 29 Age 30 - 39 Age 40 -49
Excellent 43 or less 43 or less 44 or less
Good 44 – 46 44 – 47 45 – 47
Fair 47 – 55 48 – 56 48 – 57
Poor 56 or more 57 or more 58 or more
L -
U R
E C
NE
T K
E N
B
UP
Objective: Measure strength and endurance of abdominal
muscles.
Facilities and Equipment needed: A clean or dry floor.

Procedure
1. The performer lies on his back on a clean floor, mat, or
turf with his knees bent and feet flat on the floor. The
angle at the knees should be less than 90 degrees.
2. The person puts his hands at the back of his head with
fingers clasped and places his elbows squarely on the
mat, floor, or turf. His feet are held by his partner in order
to keep them in touch with the surface at all times.
3. To perform the test, the performer “curls-up” and brings
his head and elbows to his knees. This action constitutes
one curl-up. The performer returns to the starting position
with his elbows on the surface before he curls-up again.
He should do as many curl-ups as he can, but should stop
upon completion of 50 curl-ups.
Breathing Procedure
The performer should exhale when he curls-up and inhale as

he lowers the trunk.
Rules for curl-ups
1. Only one trial shall be allowed.

2. No resting between curl-ups is permitted.
3. No curl-ups shall be counted I which the performer did
not:
a. keep his fingers clasped behind his head
b. bring both elbows forward in starting to curl-up
without pushing off the floor with an elbow
c. return to starting position with elbows flat on the
surface before curling up again
Scoring the curl-ups
the performer’s score shall e recorded based on the

number of correctly executed curl-ups he is able to do, with
a maximum of 50 curl-ups. A foul nullifies the count of the
curl-ups.
Suggestion for tester
The person holding the performer’s feet should hold them
securely. Performers should be permitted to “bounce-off”
the floor, but should taught to uncurl when returning to the
starting position. A heavy and strong performer may be held
securely with a partner sitting on his feet and holding his
thigh very careful. Instruction should be given concerning the
position and action of the elbows, both in touching the knees
at the height of the curl-ups and returning flat to the floor,
mat, or turf. Instruction should be given on how to perform
the curling and uncurling slowly; and that the hips are not
lifted up so that the body does not bounce off the floor.
Common faults in the Bent Knee Curl-ups
1. Fingers are laced behind the head.
2. Elbows are not brought forward at the start of the curl-
ups and do not touch the knees at the height of the curl-
ups.
3. Elbows are not flattened against the floor, mat, or turf
before curling up.
4. Curling up and uncurling are performed not performed
slowly.
5. Hips are lifted at the start of the curl-up.
6. Performers bounce off the floor when executing the curl-
up.
ND
IT A
R S
T O
ES
N T
I O
F L EX
N K
U
TR CH
E A
R
Objective: Measure joint flexibility
Facilities and Equipment: Any flat surface such as floor or

turf. A tape measure is needed to measure the distance
reached during the test
Procedure:
The performer should sit on the floor, astride the tape

measure on the floor, with legs extended, and the hells
about 30 centimeters apart, securely braced against the toes
of a buddy standing astride the tape with toes directly in
line with 50 centimeters mark. The performer hooks his
thumb together and points his extended fingers forward on
the floor, and slowly reaches with both hands forward as
far as possible. His fingertips should touch the measure and
he should be able to hold the position while the distance
reached is noted.
Scoring the Sit and Reach
The performer should try the test two times, recording the
distance in centimeters each time. His flexibility score is the
best of the two trial.
Common Faults in the Sit and Reach
1. Trunk flexion movements are not made slowly and

gradually.
2. Fast jerky motion are made.
3. Knees are not kept straight,
4. Fingertips on the tape are not even, with one hand
pushed farther than the other.

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NT

Running – is actually walking at an increased

Jumping – is a position of the body into the air by

Skipping – is a combination of a step and a hop

Sliding – sideways movement in which the weight

Galloping – is a combination of a step and a leap.

The locomotor movements may be even and

Stretching – is an extension or hyperextension of

Twisting - is a rotation of the body or a body part

Pushing – involves the exertion of the body’s force

Pulling – Involves directing an object towards the

Swinging – is a circular or perpendicular movement

To take the test

Part I. Up and down, 24 times a minute

1. After resting 30 seconds, lightly place three finger tips on

3. As an alternate, feel the pulse at the radial side of the

To use the table, find in the column of figures that applies

Facilities and Equipment needed: A clean or dry floor.

The performer should exhale when he curls-up and inhale as

1. Only one trial shall be allowed.

the performer’s score shall e recorded based on the

Facilities and Equipment: Any flat surface such as floor or

The performer should sit on the floor, astride the tape

1. Trunk flexion movements are not made slowly and

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