Beginner ( Very Easy)
What component of fitness does the 5-minute step-test measure?
Cardiovascular endurance
What is the main purpose of the Philippine Physical Fitness Test (PPFT)?
To assess and improve physical fitness levels of students.
Why is it important to monitor your heart rate after the step-test?
To evaluate cardiovascular recovery and endurance capacity.
How can you improve your performance in the Illinois Run over time?
By practicing change of direction, core strength, and sprint training.
Explain how VO₂ max relates to the results of the 5-minute step-test.
Higher VO₂ max indicates better oxygen utilization and improved cardiovascular performance, which correlates to quicker recovery after the step-test.
What does the "Sit and Reach" test assess?
Flexibility, especially of the hamstrings and lower back.
Which health-related test requires maintaining a flat, tight body position on the elbows?
Planking
How is the result of the Sit and Reach test recorded?
In centimeters, from the baseline of the box or ruler.
Why is planking considered a superior core stability test?
: It activates multiple muscle groups including the core, shoulders, and legs simultaneously.
Design a weekly routine to improve flexibility for the Sit and Reach test.
Include dynamic stretches before activities, static hamstring stretches post-exercise, and yoga 2x per week.
How long is the ruler used in the Ruler Drop-test usually?
30 centimeters
In the Illinois Agility Run, what quality is being tested?
Agility
What muscle groups are targeted by the push-up test?
Chest, shoulders, and triceps.
What role does coordination play in the Ruler Drop-test?
It measures the brain-to-muscle reaction timing and hand-eye coordination.
How does muscular endurance differ from muscular strength in push-up tests?
Endurance is the ability to perform many repetitions over time; strength is about maximal force in one rep.
What skill does the "Standing Long Jump" measure?
Power
What is a good strategy to perform well in the 40-meter sprint?
Use a quick and explosive start with proper sprint mechanics
What does the Stork Stand test evaluate?
Static balance
Why is the Standing Long Jump an effective measure of lower body power?
It requires explosive activation of the glutes, quads, and calves.
Critically compare the Illinois Run with the 40-meter sprint in evaluating fitness.
Illinois Run tests agility and multidirectional speed; 40-meter sprint assesses linear acceleration and top-end speed.
What type of push-up is designed for beginners?
Modified push-up (knees on the floor).
What is one safety tip during the Sit and Reach test?
Warm up and avoid bouncing to prevent muscle strain.
How is the Ruler Drop-test administered properly?
Drop the ruler without warning and record the point where the participant catches it.
How can you maintain balance longer during the Stork Stand?
Engage your core and focus your gaze on a fixed point.
What cognitive and motor skills are integrated in the Ruler Drop-test and how can they be trained?
Visual reaction, grip strength, and reflex timing—train through reflex drills and focus exercises.