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Complete MAPEH Physical Fitness Test Guide | Physical Education Videos For All | YouTubeToText
YouTube Transcript: Complete MAPEH Physical Fitness Test Guide
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Summary
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This content provides a comprehensive guide to various physical fitness tests, detailing the purpose, procedure, and scoring for assessing key components of physical fitness including body composition, flexibility, cardiovascular endurance, strength, speed, power, agility, reaction time, coordination, and balance.
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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
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
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
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
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
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
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
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
bouncing or jerking movement is not allowed
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
endurance
which is the ability of the muscle to do
the test cardiovascular endurance we
need to do two activities
step test the purpose of step test is to
measure our endurance to work for three minutes
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
count the first beat for 10 seconds and
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
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
immediately after the exercise stand and
locate your pulse
and at the signal start to get your
heart rate
to get the heart rate
count the pulse beat for 10 seconds and
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.
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
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]
[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
minute
a maximum of 50 push-ups for boys and 25
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
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
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
this is the scoring for push-up [Music]
[Music]
basic plan the purpose of this test is
to measure the strength of our core muscle
muscle
to do this we need a map
to do basic plank first assume a push-up position
position
rest body on forearms with palms and
fingers flat on the floor
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
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
stop the time when the performer can no
longer hold the required position
or when the performer has held the
holding the plank position Beyond 90
after the test record the time in the
nearest seconds or minute
maximum of 90 seconds for boys and girls [Music]
[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
time
we need this in sports like running
basketballs and many more
the test speed we need to do 40 meter run
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
add the signal ready the performer
should be at the starting line assume a
Crouch position and both hands should
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
point
then check if the performer is ready to run
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
and that's all speed see you again next time
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
muscles
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
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
line
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
to test agility we need to do two
activities hexagon Agility Test and
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
after you cut the strips
lay it down on the floor
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
you need to repeat the test again but
for the time keeper start the time at
the signal go and stop once the
performer reach the side where she started
started
restart the test if the performer jumps
to reaction time is the amount of time
it takes to respond or react in a stimulus
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
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
measurement
for the partner or facilitator hold the
ruler at the top allowing it to dangle
between the thumb and fingers of the performer
performer
hold the ruler so that the 12 inch Mark
is even between the thumb and the index finger
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
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
performing
we need this in most sports
to test coordination we need to do juggling
juggling
equipment sipa
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
this is the procedure on how to do juggling
juggling
the main objective is to hit the c bar
rubber band or similar local material
alternately with the right and left palm upward
upward
the height of the material being tossed
for the partner or facilitator
count how many times the performer has
hit the material with the right and left hand
hand
stop the test if the material drop on
the floor or after two minutes
this is the scoring for juggling
record the highest number of hits the
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
to do historic balance stand test
first the performer need to remove the shoes
shoes
stand straight and place hands on the hips
hips
position the right foot on the side of
the left knee
raise the left heel to balance on the
do the same procedure with the opposite foot
[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
occurs
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
scoring
record the time taken on both feet in
nearest seconds and divide the score to
[Music]
and that's all for balance
see you again next time foreign
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