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Fitness Test Form - Dotx

The document is a Fitness Test Form used for tracking various fitness metrics such as BMI, WHR, and performance in exercises like the 3-Minute Step Test and Sit-and-Reach. It includes calculations for Maximum Heart Rate (MHR) and Basal Metabolic Rate (BMR), along with a target heart rate formula for training. Additionally, it provides online resources for calculating BMI, target heart rate, and BMR.

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AJ Dejapa
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8 views4 pages

Fitness Test Form - Dotx

The document is a Fitness Test Form used for tracking various fitness metrics such as BMI, WHR, and performance in exercises like the 3-Minute Step Test and Sit-and-Reach. It includes calculations for Maximum Heart Rate (MHR) and Basal Metabolic Rate (BMR), along with a target heart rate formula for training. Additionally, it provides online resources for calculating BMI, target heart rate, and BMR.

Uploaded by

AJ Dejapa
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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PEPF04 – Menu of Dance, Sports, Martial Arts, Group Exercises,

Outdoor and Adventure Activities (Swimming)

FITNESS TEST FORM

Name: _____________________________________ Course/ Sec: _______________________

PRE-TEST MID-TEST POST-TEST


TEST Score Remarks Score Remarks Improvement Score Remarks Improvement

BMI

WHR
(cm)
3- Min
Step Test
(bpm)
Sit-and-
Reach
(inches)
1-Min
Squats
1-Min Sit
up

Maximum Heart Rate (MHR)= ____________________

Basic Metabolic Rate (BMR) = ____________________

Short Term Goal:

_____________________________________________________________________________________

_______________________________________________________________________________

__________________________________________________________________________________
BODY MASS INDEXBMI = weight ÷ height2
BMI = weight (kg) ÷ height2 (meters)
BMI = weight (lb) ÷ height2 (inches) * 703
OR USE AN ONLINE CALCULATOR: https://patient.info/doctor/bmi-calculator-calculator

WAIST-HIP RATIO WHR= waist circumference / hip circumference

3- MINUTE STEP TEST SCALE


SIT-AND-REACH

SQUAT TEST

1-MINUTE SIT UP
MAXIMUM HEART RATE (MHR)

Target Heart Rate


The Karvonen formula is your heart rate reserve multiplied by the percentage of intensity plus your
resting heart rate. Helps you determine your target heart rate (HR) training zone. The formula uses
maximum and resting heart rate with the desired training intensity to get a target heart rate.

Formula: THR= ((MHR- RHR)x Training % )+ RHR

Or use the online Calculator:


https://www.calculatorsoup.com/calculators/health/target-heart-rate-zone-calculator.php
https://www.inchcalculator.com/target-heart-rate-calculator/

Example: Jonathan is 35 years old who engage in moderate physical activities with RHR of 65bpm

THR= (220-35)-65) x 75%) +65


= ((185-65) x 75%) +65
= (120 x 75%) + 65
= 90 + 65
= 155 bpm

BASAL METABOLIC RATE (BMR)

https://www.calculator.net/bmr-calculator.html

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