They are as follows:
a.) Take into consideration your medical condition. If you are not feeling well or if suffering from injection, then you should not take the test.
b.) Condition your body before the test. Do some warm-u exercises for 10 to 15 min. prior to taking the physical fitness test.
c.) Do not perform strenuous activities for example the heavy equipments before the test.
d.) Check your pulse rate before the test. It should not be more than 120 beats per minute.
e.) Wear proper attire during the test. Your P.E uniform will do.
f.) If at any point during the test, you will feel dizzy or unwell; do not hesitate to inform someone or you are may be in school don't hesitate to call you're your professor.
g.) Do not do the physical fitness test unsupervised.
SO HERE WE GO!! THE PHYSICAL FITNESS TEST
Each test is designed to test a particular component or a combination of two. They are as follows:
a.) Standing Long jump - Leg strength,Power. Measurement will be taken form the take-off line to the heel of the foot closer to take the board or line. If you lose your balance and fall backward, the attempt will not be counted. Take note taking-off beyond the take-off line is considered foul.
b.) Bent-knee Curl-ups - Abdominal strength, Endurance. Remember that your knee must remain bent at right angle for the duration of the test. Curl-ups will be counted only if you keep your arms crossed to your chest and if you return to starting position with the upper back touching the mat or floor before curling up again. Uncurling briskly and bouncing-off the floor when performing the curl-ups.
c.) 50-Meter sprint - Speed. In this 50-Meter sprint I know all of you know this for motivation you shall be paired by this, in your classmates or friends.
d.) Regular Push-Ups (for Males) - Arm strength, Endurance. This is not an uncommon exercise. Faulty performance of push-ups usually occurs when the body is not kept in a straight line from the heels (for the boys), when body is not kept straight from the hamstring (for the girls) and when the elbows are not fully bent.
e.) Shuttle run - Trunk Flexibility. In performing this test, remember that you are not allowed to throw the wooden block across the line. You will be allowed to have two trials for this test.
f.) Sit and Reach - Cardio-Respiratory Endurance. Common faults performing this test include brisk flexion movements, jerky motions, bent knees, and uneven hand push.
g.) 1,000-Meter run - General Endurance. You should run or walk at a pace that can sustain for the duration of this test. If you take a rest or stop. No score is given.
h.) Three-Minute step test - General Endurance. Ideally, you should be able to complete 96 steps per minute (for boys) or 88 steps per minute (for girls) for the duration of three minutes.
