PHYSICAL FITNESS EVALUATION PHYSICAL FITNESS EVALUATION (Penilaian kecergasan fizikal) Name: Sex: Age: TESTS OF CARDIORESPIRATORY SCORE PERFORMANCE LEVEL 1. Harvard Step Test TESTS OF STRENGTH SCORE PERFORMANCE LEVEL 1. Grip (Hand) Test 2. Back and Leg Test 3. Sit-Up Test (Knees Bent) 4. Bench Squart Test 5. Bench Press Test TESTS OF FLEXIBILITY SCORE PERFORMANCE LEVEL 1. Modified Sit and Reach Test 2. Shoulder and West Elevation Test 3. Trunk and Neck Extension Test TESTS OF MUSCULAR ENDURANCE SCORE PERFORMANCE LEVEL 1. Burpee(Squat Thrust) Test 2. Half-Squat Jump Test 3. Flexed-Arm-Hang / Inclined F-A-H Test TESTS OF BODY COMPOSITION SCORE PERFORMANCE LEVEL 1. Circumference Test 2. Skin Fold Test TESTS OF AGILITY SCORE PERFORMANCE LEVEL 1. Quadrant Jump Test 2. 4 X 10m Shuttle Run Test TESTS OF POWER SCORE PERFORMANCE LEVEL 1. Vertical Jump Test 2. Standing Broad Jump Test Rujukan: DR MUNIRA MOHSIN 1 INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
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Baumgartner, T.A. & Jackson. A.S. (1991). Measurement for evaluation in physical education and exercise science, 4th. ed. Dubuque: Wm. C. Brown Publishers.
Corbin, C.B. & Lindsey, R.(1979). Fitness for life –physical education eoncepts, teacher’s ed. Glenview, Illinois: Scott, Foresman & Co.
Johnson, B.L. & Nelson, J.K. (1986). Practical measurement for evaluation in physical education, 4th. ed. Edina, MN: Burgess Publishing.
DR MUNIRA MOHSIN 1
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
TEST OF CARDIORESPIRATORY(Ujian )
Harvard Step Test(Ujian Menapak Havard)
Objective(Objektif)
To measure cardiorespiratory fitness and the ability to recover from work.(Mengukur kecergasan kardiorespirator dan keupayaan pemulihan selepas latihan)
1. The cadence is 30 steps per minute and set on the metronom.(Rentak 30 langkah seminit ditetapkan pada metronom)
2. The body should be erect when the subject steps onto the bench(Badan subjek harus tegak semasa menapak di atas bangku)
3. The subject continues to exersice for 5 minutes(Subjek melakukan aktiviti selama 5 minit)
4. As soon as the subject finishes exercising, he/she sits down and remains seated and quiet throughout the pulse counts.(Setelah tamat aktiviti, subjek duduk diam semasa pengiraan dengyutan nadi)
5. The pulse is counted 1 to 1½ min, 2 to2½ min, and 3 to 3½min after exersice.(Denyutan nadi diambil dari 1 ke 1½ min, 2 ke 2½ min, dan 3 ke 3½ min selepas aktiviti)
Scoring(Pemarkahan)
A Physical Efficiency index (PEI) is computed with this formula:(Indeks Kecekapan Fizikal (PEI) adalah dikira dengan menggunakan formula berikut:)
DR MUNIRA MOHSIN 2
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
Norms(Norma)
Norms for Harvard Step Test (Norma Ujian Menapak Havard)
Score Performance Level
Above 9080 to 8965 to 7955 to 64Below 55
ExcellentGood High AverageLow AveragePoor
*Source: Johnson, B. L. & Nelson, J. K. (1986). Practical measurements for evaluation in Physical Education, 4th, ed, Edina, MN : Burgess Publising.
DR MUNIRA MOHSIN 3
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PEI = Duration of exercise in second X 100 2 X Sum of pulse count in recovery
PEI = Jangkamasa aktiviti dalam saat X 100 2 X Jumlah kiraan nadi pulih
PHYSICAL FITNESS EVALUATION
Harvard Step Test(Ujian Menapak Harvard)
Figure : Harvard Step Test
DR MUNIRA MOHSIN 4
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
Score Sheet
Harvard Step Test
Name : ____________________________________
Sex : ____________________________________
Age : ____________________________________
Recovery Pulse Counts(Bilangan Denyutan Nadi Semasa Pemulihan)
1 – 1½ min(A)
2 – 2½ min(B)
3 – 3½ min(C)
Score:
PEI = Duration of exersice in second X 1002 X Sum of pulse counts in recovery
= (5 X 60s) x 1002 X (A+B+C)
= 300s X 1002 X (A+B+C)
DR MUNIRA MOHSIN 5
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
Score Performance Level
Excellent
Good
High Average
Low Average
Poor
*Refer to the norms.
DR MUNIRA MOHSIN 6
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
TEST OF STRENGTH (Ujian Kekuatan)
Grip (Hand) Test(Ujian Grip (Hand))
Objective(Objektif)
To measure the grip streght the hand.(Untuk mengukur kekutan tangan)
Equipment(Alatan)
Grip dynamometer
Procedure(Prosedur)
1. Adjust the dynamometer to fit the size of your hand.(Laraskan dinamometer mengikut saiz tangan)
2. Grasp the grip dynamometer with the finger clutching the handle.(Pegang dinamometer tersebut dengan jejari menggengam pemegang)
3. Squeeze the grip dynamometer as hard as possible.(Genggam grip dinamometer sekuat yang boleh)
4. Do the test twice with each hand.(lakukan ujian ini dua kali bagi kedua-dua belah tangan)
Scoring(Pemarkahan)
The amount squeeze on the scale(Bacaan yang diperoleh pada skala ‘grip dynamometer’)
DR MUNIRA MOHSIN 7
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
Norms(Norma)
Rating
Strength in kilogram
< 15 years old 15 – 17 years old > 18 years old
Men Women Men Women Men Women
R L R L R L R L R L R L
Excellent 50 47 35 30 60 57 38 35 70 68 40 37
Good 43 42 30 25 53 50 32 30 55 60 36 40
Fair 37 35 25 20 45 42 27 25 50 45 28 25
Poor 32 30 20 18 40 35 20 18 45 40 20 18
R = Right hand L = Left hand
* Source : Corbin, C.B. & Lindsey, R. (1979). Fitness for Life – Physical Education Concepts, Teacher’s Ed. Glenview, Illinois : Scott, Foresman & Co.
DR MUNIRA MOHSIN 8
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
Grip Dynamometer
Score Sheet
Grip (hand) Test(Ujian Grip (hand))
Name : ____________________________________
Sex : ____________________________________
Age : ____________________________________
Trail(Cubaan)
Score on the dynamometer’s scale(Bacaan skor pada skala dinamometer)
Right hand(Tangan Kanan)
Left hand(Tangan Kiri)
1
2
Refer to the norms(Rujuk kepada norma)
DR MUNIRA MOHSIN 9
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
Right hand(Tangan Kanan)
Left hand(Tangan Kiri)
Score(Skor)
Performance level(Tahap prestasi)
Score(Skor)
Performance level(Tahap prestasi)
Excellent
Good
High Average
Low Average
Poor
Excellent
Good
High Average
Low Average
Poor
DR MUNIRA MOHSIN 10
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
TEST OF STRENGTH (Ujian Kekuatan)
Back and Leg Test(Ujian ‘Back and Leg’)
Objective(Objektif)
To mesure the strength of the leg and back.(Untuk mengukur kekuatan kaki dan belakang)
Equipment(Alatan)
Back and leg dynamometer.
Procedure(Prosedur)
1. Adjust chain so each subject’s legs are bent at about 120`
(Pastikan kaki subjek bengkok lebih kurang 120` dengan melaraskan rantai dinamometer)
2. Keep the subject’s backs and arms straight. (Pastikan belakang dan lengan subjek lurus)
3. Pull up on the handle as hard as possible by trying to straighten the back and arms straight. (Tarik pemengang dinamometer sekuat yang boleh dengan cuba meluruskan kaki)
4. Do the test twice. (Lakukan ujian ini sebanyak 2 kali)
Scoring(Pemarkahan)
The amount pulled on the scale(Bacaan yang diperoleh pada skala ‘back and leg dynamometer’)
DR MUNIRA MOHSIN 11
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
Norms(Norma)
Rating
Strength in kilograms
< 15 years old 15 – 17 years old > 18 years old
Men Women Men Women Men Women
Excellent 177 100 206 116 240 135
Good 155 82 180 95 210 110
Fair 116 48 135 56 155 65
Poor 103 37 120 43 140 50
* Source : Corbin, C.B. & Lindsey, R. (1979). Fitness for Life – Physical Education Concepts, Teacher’s Ed. Glenview, Illinois : Scott, Foresman & Co.
DR MUNIRA MOHSIN 12
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
Back and Leg Dynamometer
Score Sheet
Back and Leg Test(Ujian ‘Back and Leg’)
Name : ____________________________________
Sex : ____________________________________
Age : ____________________________________
Trail(Cubaan)
Score on the dynamometer’s scale(Bacaan skor pada skala dinamometer)
1
2
*Refer to the norms(Rujuk kepada norma)
Score Performance Level
Excellent
Good
Fair
Poor
*Refer to the norms.
DR MUNIRA MOHSIN 13
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
To mesure the strength of the abdominal muscles and trunk flexors.(Untuk mengukur kekuatan otot abdomen and fleksi badan ‘trunk’)
Equipment(Alatan)
1. A mat (Tilam nipis).
2. Masking tape (Pita ‘masking’).
3. Stop-watch (Jam randik).
4. 12 inches ruler (Pembaris 12 inci).
5. A bar 5 or 6 feet in leght (‘Bar’ panjangnya 5 atau 6 kaki).
6. A dumbbell bar (‘Bar dumbbell’).
7. An assortment of weight plates (Beberapa plat pemberat yang terdiri daripada pelbagai berat)
Procedure(Prosedur)
1. The subject may execute the sit-up with either a weight, a dumbbell, or a barbell behind the neck.(Subjek melakukan bangun tubi dengan bebanan di belakang leher samada menggunakan plat pemberat atau ‘dumbbell’ atau ‘barbell’).
2. After selecting the desired amount of weight, the subject places it on a mat so that when in the supine position, the subject can grasp the weight easily and hold it to the back of the neck.(Selepas sejumlah berat dipilih, subjek meletakkan pemberat tersebut di atas tilam supaya apabila berbaring dalam kedudukan supinasi, subjek mudah memegang pemberat dan diletakkan di belakang lehernya).
DR MUNIRA MOHSIN 14
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
3. The subject lie down on the mat in the supine position and flexes the knees over the ruler.(Subjek baring dalam kedudukan supinasi di atas tilam dengan sendi lutut mengepit pembaris).
4. The subject slowly slide the feet forward until the ruler drop.(Subjek perlahan-lahan melunjurkan kakinya sehingga pembaris jatuh)
5. At the point where the ruler drop to the mat, that tester marks the heel line and seat line to indicate how far the feet should remain from the seat during the exercise.(Penguji menandakan kedudukan tumit dan punggung pada titik di mana pembaris itu jatuh untuk mengekalkan kedudukan atau jarak kaki daripada punggung semasa aktiviti dijalankan).
6. The subject roll up and touch the elbow to knees, and return to the original position.(Subjek melakukan bangun tubi dengan menyentuh siku kepada lutut dan kembali ke kedudukan asal).
7. Do the test twice. After the first trial, the subject can add more weight and try to attain a higher score on the second trail.(Ujian dijalankan sebanyak dua percubaan. Selepas percubaan pertama, subjek tambahkan lagi beratan dan cuba mendapatkan skor tertinggi pada percubaan kedua).
Scoring(Pemarkahan)
1. The score is recorded in terms of the amount of extra weight satisfactorily lifted.(Skor adalah berdasarkan jumlah berat yang berjaya diangkat).
2. The subject who cannot execute the sit-up with more than his body weight receives zero.(Subjek yang gagal melakukan bangun tubi dengan beratan selain daripada berat badannya sendiri akan diberi skor ‘0’).
3. For scoring, the highest amount of extra weight satisfactorily lifted of two trails is divided by subject’s body weight.(Untuk pemarkahan, jumlah berat tertingi yang berjaya diangkat daripada 2 percubaan dibahagikan dengan berat badan subjek).
DR MUNIRA MOHSIN 15
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
The highest amount of weightsatisfactorily lifted
Score = ( Jumlah berat tertinggi yang berjaya diangkat ) Body weight(Berat badan)
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
Score Sheet
Sit-up Test (Kness Bent)(Bangun Tubi Lutut Bengkok)
Name : ____________________________________
Sex : ____________________________________
Age : ____________________________________
Trail(Cubaan)
The weight lifted(Bebanan berjaya diangkat)
Score(Skor)
1
2
*Refer to the norms(Rujuk kepada norma)
The highest amount of weightsatisfactorily lifted
Score = ( Jumlah berat tertinggi yang berjaya diangkat ) Body weight(Berat badan)
Score Performance Level
Advance
Advance intermediate
Intermediate
Advance beginner
Beginner
*Refer to the norms.
DR MUNIRA MOHSIN 17
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
TEST OF STRENGTH (Ujian Kekuatan)
Bench Squat Test(Ujian ‘Bench Squat’)
Objective(Objektif)
To measure the strength of the legs and back(Untuk mengukur kekuatan kaki dan bahagian belakang badan)
Equipment(Alatan)
1. An adjuctable bench (Bangku boleh laras)
2. A barbell (‘Barbell’)
3. Weight plates (Plat pemberat)
Procedure(Prosedur)
1. The subject may execute the bench squat test with a barnell and weight on the shoulders and behind the neck.(Subjek melakukan ‘bench squat’ dengan bebanan di atas bahu belakang leher menggunakan ‘barbell’ dan pemberat)
2. After selecting the desired amount of weight on the bar, two assistants place the bar on the shoulders and behind the neck of the subject as the subject stand near the edge of the bench.(Selepas sejumlah berat dipilih, 2 pembantu meletakkan ‘bar’ di attas bahu belakang subjek yang berdiri di tepi bangku)
3. With the feet a comfortable distance apart and firm grasp of the hands on the bar, the subject lowers to an erect sitting position on the bench. Then the subject returns to the standing position.(Dalam keadaan selesa, kaki dibuka sedikit dan ‘bar’ dipegang teguh dan kukuh. Subjek rendahkan badan kepada posisi duduk dan kemudian ke posisi berdiri)
4. Do the test twice. After the first trial, the subject can add more weight and try to attain a higher score on the second trial.(Ujian dijalankan sebanyak 2 percubaan. Selepas percubaan pertama, subjek tambahkan lagi beratan dan cuba mendapat skor tertinggi pada cubaan kedua)
DR MUNIRA MOHSIN 18
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
Scoring(Pemarkahan)
1. The score is recorded in terms of total weight of the barbell satisfactorily lifted.(Skor adalah berdasarkan jumlah berat ‘barbell’ yang berjaya diangkat)
2. For scoring, the highest total weight of the barbell lifted of two trails is divided by subject’s body weight.(Untuk pemarkahan, jumlah berat ‘barbell’ tertinggi yang berjaya diangkat daripada 2 percubaan dibahagikan dengan berat badan subjek)
The highest total of weight theBarbell satisfactorily lifted
Score = ( Jumlah berat ‘barbell’ tertinggi yang berjaya diangkat ) Body weight(Berat badan)
DR MUNIRA MOHSIN 19
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
Norms(Norma)
Norms for bench squat test before and after 9 weeks of tranning.(Norma ujian ‘bench squat’ sebelum dan selepas 9 minggu latihan)
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
Score Sheet
Bench Squat Test(Ujian ‘Bench Squat’)
Name : ____________________________________
Sex : ____________________________________
Age : ____________________________________
Trail(Cubaan)
The weight lifted(Bebanan berjaya diangkat)
Score(Skor)
1
2
*Refer to the norms(Rujuk kepada norma)
The highest total of weight theBarbell satisfactorily lifted
Score = ( Jumlah berat ‘barbell’ tertinggi yang berjaya diangkat ) Body weight(Berat badan)
Score Performance Level
Advance
Advance intermediate
Intermediate
Advance beginner
Beginner
*Refer to the norms.
DR MUNIRA MOHSIN 21
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
Bench Squat Test
TEST OF STRENGTH (Ujian Kekuatan)
Bench Press Test(Ujian ‘Bench Press’)
Objective(Objektif)
To measure the strength of the arm and shoulder extension(Untuk mengukur kekuatan lengan dan ektensi bahu)
Equipment(Alatan)
1. A bench (Bangku)
2. A weight bar 5 or 6 feet in length (‘Bar pemberat 5 atau 6 kaki panjang)
3. Weight plates (Plat pemberat)
Procedure(Prosedur)
1. The subject may execute the bench press test with a weight on the bar.(Subjek melakukan ‘bench press’ dengan bebanan ‘bar’pemberat)
2. After adjusting the desired amount of weight on the bar, the subject assumes a supine position on the bench and two assistants place the bar in the subject stand hands across the chest.(Selepas pemberat dilaraskan dan dipasang pada ‘bar’, subjek berbaring di atas bangku dalam kedudukan supinasi dan 2 pembantu meletakkan ‘bar’ di tangan subjek dengan kedudukan ‘bar’ melintang di atas dada subjek)
3. With the hands shoulder width apart, the subject extends the arm, pressing the bar to a elbow straight position.(Tangan dibuka seluas bahu, subjek melakukan ekstensi lengan dan menolak ‘bar’ dalam posisi siku lurus)
4. Do the test twice. After the first trial, the subject can add more weight and try to attain a higher score on the second trial.(Ujian dijalankan sebanyak 2 percubaan. Selepas percubaan pertama, subjek tambahkan lagi beratan dan cuba mendapat skor tertinggi pada cubaan kedua)
DR MUNIRA MOHSIN 22
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
Scoring(Pemarkahan)
1. The score is recorded in terms of total weight satisfactorily lifted.(Skor adalah berdasarkan jumlah berat yang berjaya diangkat)
2. For scoring, the highest total weight lifted of two trails is divided by subject’s body weight.(Untuk pemarkahan, jumlah berat tertinggi yang berjaya diangkat daripada 2 percubaan dibahagikan dengan berat badan subjek)
The highest total of weight thesatisfactorily lifted
Score = ( Jumlah berat tertinggi yang berjaya diangkat ) Body weight(Berat badan)
Norms(Norma)
Norms for bench press test before and after 9 weeks of training.(Norma ujian ‘bench press’ sebelum dan selepas 9 minggu latihan)
Performance Level
Score Before Tranning
Men Women
Advance > 1.20 > 0.48
Advance intermediate 0.99 – 1.19 0.41 – 0.47
Intermediate 0.79 – 0.98 0.30 – 0.40
Advance beginner 0.69 – 0.78 0.21 – 0.29
Beginner 0.00 – 0.68 0.00 – 0.20
Performance Level Score After Tranning
DR MUNIRA MOHSIN 23
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
The highest total of weight satisfactorily lifted
Score = ( Jumlah berat tertinggi yang berjaya diangkat ) Body weight(Berat badan)
Score Performance Level
Advance
Advance intermediate
Intermediate
Advance beginner
Beginner
*Refer to the norms.
Bench Press Test
DR MUNIRA MOHSIN 25
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
TEST OF FLEXIBILITY(Ujian Kekuatan)
Modified Sit-and-Reach Test(Ujian Duduk dan Jangkau
Objective(Objektif)
To measure the flexibility of the hip flexion and the extension of hamstring muscles of the legs.(Mengukur kelunturan fleksi bahagian pinggang dan ektensi otot hamstring kaki)
Equipment(Alatan)
1. Yardstisk (Kayu pengukur)
2. Tape (Pita pelekat)
Procedure(Prosedur)
1. A yardstick is placed on the floor and the tape is placed across it at right angles to the 15 inches mark.(Kayu pengukur diletakkan di atas lantai dan pita pelekat diletakkan merintangi 90` kepada tanda 15 inci)
2. The subject sits on the floor with the legs straight extended at the right angles to the taped line on the floor.(Subjek duduk di lantai dengan kedua-dua kaki lurus ke depan bersudut tepat dengan garisan pita di lantai)
3. An assistant make sure the subject’s knee in a locked position and the heels are not more than 5 inches apart.(Pembantu memastikan lutut subjek dalam keadaan lurus dan jarak antara 2 tumit tidak melebihi 5 inci)
4. The Subject slowly stretches forward with fingertips of both hands as far as possible on the yardstick.(subjek melunjurkan tangan ke hadapan secara perlahan-lahan dengan hujung jari kedua-dua belah tangan menjangkau kayu pengukur)
DR MUNIRA MOHSIN 26
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
5. Tree trials should be recorded.(3 kali percubaan dicatatkan)
Scoring(Pemarkahan)
The best of tree trials is the test score. The score is the most distant point reached on the tape with the fingertips.(Bacaan terbaik daripada 3 percubaanadalah skor ujian. Bacaan ukuran adalah pad hujung jari terdekat pada pita ukur)
Norms(Norma)
Norms in Inches for Modified Sit-and-Reach Test,College Students
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
Sit and Reach Test
Score Sheet
Modified Sit-and-Reach Test(Ujian Duduk dan Jangkau)
Name : ____________________________________
Sex : ____________________________________
Age : ____________________________________
Trail(Cubaan)
Score (inches)(Skor)
The Best Trail
1
2
3
*Refer to the norms(Rujuk kepada norma)
Score Performance Level
Advance
Advance intermediate
Intermediate
Advance beginner
DR MUNIRA MOHSIN 28
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
Beginner
*Refer to the norms.
TEST OF FLEXIBILITY(Ujian Kekuatan)
Shoulder-and-Wrist Elevation Test(Ujian Kelunturan Bahu dan Pergelangan Tangan)
Objective(Objektif)
To measure shoulder and wrist flexibility.(Mengukur kelenturan bahu dan pergelangan tangan)
Equipment(Alatan)
1. Yardstisk (Kayu pengukur)
2. Stick (Kayu)
3. Measuring tape (Pita ukur)
4. A mat (Tilam nipis)
Procedure(Prosedur)
1. The subject’s arm length in inches is measured from the acromion process to the middle fingertip.(Ukuran panjang lengan subjek dalam inci adalah dari acromion proses ke hujung jari hantu)
2. The subject assumes a prone position with the arms straight over the head and grasp the stick with the hands about shoulder-width apart.(Subjek meniarap dengan kedua-dua tangan lurus di atas kepala dan memegang kayu dengan jarak seluas bahu)
3. The subject raises the stick upward as high as possible while keeping the chin on the floor and elbows straight.(Subjek mengangkat kayu ke atas setinggi yang boleh dengan siku lurus dan dagu sentiasa menyentuh lantai)
4. An assistant use a yardstick to measure distance from the floor to bottom of the stick.
DR MUNIRA MOHSIN 29
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
(Pembantu mengukur jarak dari dari lantai ke bahagian bawah kayu dengan kayu pengukur)
5. Tree trails should be recorded(3 kali percubaan dicatatkan)
Scoring(Pemarkahan)
The best lift of tree trials is subtracted from arm length.(Bacaan terbaik daripada 3 peercubaan ditolak daripada bacaan ukuran panjang lengan)
Score = Arm length (Y) – The best arm lift (X)
Norms(Norma)
Norms in Inches for Shoulder-and-Wrist Elevation TestCollege Students
(Norma Ujian Kelunturan Bahu dan Pergelangan Tangan)
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
Skor = Bacaan panjang lengan (Y) – Bacaan terbaik ketinggian lengan diangkat (X)
PHYSICAL FITNESS EVALUATION
Shoulder-and-Wrist Elevation Test
Score Sheet
Shoulder-and-Wrist Elevation Test(Ujian Kelunturan Bahu dan Pergelangan Tangan)
Name : ____________________________________
Sex : ____________________________________
Age : ____________________________________
Trail(Cubaan)
Arm Length(Y)
Arm Lift(X)
Score(Y – X)
The best Trail
1
2
3
*Refer to the norms(Rujuk kepada norma)
Score Performance Level
Advance
Advance intermediate
Intermediate
DR MUNIRA MOHSIN 31
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
Advance beginner
Beginner
*Refer to the norms.
TEST OF FLEXIBILITY(Ujian Kekuatan)
TRUNK-AND-NECK EXTENSION TEST(Ujian Ekstensi Badan dan Leher)
Objective(Objektif)
To measure ability to extend the trunk and neck.(Mengukur keupayaan ekstensi badan dan leher)
Equipment(Alatan)
1. Flexomeasure2. Measuring Tape (Pita ukur)3. A mat (Tilam nipis)
Procedure(Prosedur)
1. An Assistant measures the subject’s trunk and neck length in inches by taking the distance between the tip of the nose and the seat of the chair in which the subject is sitting.(Pembantu mengukur panjang badan dan leher dalam inci iaitu jarak di antara bahagian hujung hidung dengan tempat duduk kerusi yang diduduki oleh subjek)
2. The subject assumes a prone position and with the hands resting at the back, raise the trunk upward as high as possible from the floor.(Subjek meniarap dengan kedua-dua tangan direhatkan di belakang badan dan mengangkat badan ke atas setinggi yang boleh dari lantai)
3. As assistant hold the subject’s hips by placing the hands on the back of things at the base of the buttocks(Pembantu memegang bahagian belakang peha pada subjek)
4. As assistant use flexomeasure to measure distance from the floor to the tip of subject’s nose.(Pembantu mengukur jarak dari lantai ke hujung hidung subjek dengan flexomeasure)
DR MUNIRA MOHSIN 32
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
5. Three trials should be recorded.(3 kali percubaan dicatatkan)
Scoring(Pemarkahan)
Score = Trunk and neck length (Y) – The best trunk lift (X)
Norms(Norma)
Norms in Inches for Trunk-and-Neck Elevation TestCollege Students
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
Skor = Bacaan panjang badan dan leher (Y) – Bacaan terbaik ketinggian badan diangkat (X)
PHYSICAL FITNESS EVALUATION
Score Sheet
TRUNK-AND-NECK EXTENSION TEST(Ujian Ekstensi Badan dan Leher)
Name : ____________________________________
Sex : ____________________________________
Age : ____________________________________
Trail(Cubaan)
Trunk & Neck Lenght
(Y)
Trunk Lift(X)
Score(Y – X)
The best Trail
1
2
3
*Refer to the norms(Rujuk kepada norma)
Score Performance Level
Advance
Advance intermediate
DR MUNIRA MOHSIN 34
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
Intermediate
Advance beginner
Beginner
*Refer to the norms.
TEST OF MUSCULAR ENDURANCE(Ujian Kekuatan)
Burpee (Squat Thrust) Test(Ujian Burpee)
Objective(Objektif)
To measure the general muscular endurance of the body.(Mengukur daya tahan otot badan secara umum)
Equipment(Alatan)
1. A mat (Tilam nipis)
2. Stopwatch (Jam randik)
Procedure(Prosedur)
1. The subject in a standing position with the hands straight on each side(Subjek berdiri tegak dengan lurus di sisi badan)
2. The subject bend at the kness and waist and places the hands on the floor in front of feet.(Subjek membengkokkan lutut dan pinggang dengan tangan diletakkan di lantai di hadapan kaki)
3. Thrusts the legs backward to a front learning rest position(Kedua belah kaki dilunjurkan lurus ke belakang menjadi kedudukan bersokong hadapan)
4. Returns to the squat position as in the first count and stands erect.(Kembali ke kedudukan asal dengan menarik semula kedua belah kaki dan terus berdiri)
DR MUNIRA MOHSIN 35
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
5. The male subject continues to exercise for 1 minute and the female subject exercises for 30 seconds.(Subjek lelaki melakukan aktiviti selama 1 minit manakala subjek perempuan melakukan aktiviti selama 30 saat)
Scoring(Pemarkahan)
The score is the number of correct repetions and is recorded to the nearest whole number.(Skor adalah bilangan pelakuan yang betul dari langkah 1 hingga 4 dan direkodkan dalam nombor bulat.
Norms(Norma)
Norms in Inches for Burpee (Squat Thrust) TestCollege Students
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
Score Sheet
Burpee (Squat Thrust) Test(Ujian Burpee)
Name : ____________________________________
Sex : ____________________________________
Age : ____________________________________
Score(Number of Squat Thrusts)
Performance Level
Advance
Advance intermediate
Intermediate
Advance beginner
Beginner
*Refer to the norms.
DR MUNIRA MOHSIN 37
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
TEST OF MUSCULAR ENDURANCE(Ujian Kekuatan)
Half-Squat Jump Test(Ujian Lompat Half Squat)
Objective(Objektif)
To measure the endurence of the muscles of the legs.(Mengukur daya tahan otot kaki)
Equipment(Alatan)
1. A mat (Tilam nipis)
2. Stopwatch (Jam randik)
Procedure(Prosedur)
1. An Assistant adjusts the seat level of mats to the lower patella level of the subject.(Pembantu menyelaraskan paras duduk pada tilam mengikut paras tulang patella subjek)
2. The subject then stands with the back facing the mats, clasps the hands behind the head, and puts one foot slightly ahead of the other.(Subjek berdiri membelakangkan tilam dengan kedua-dua tangan mencangkuk di belakang kepala dan meletakkan sebelah kaki ke hadapan sedikit)
3. The subject squats down until the buttocks touch the surface of the seat level of the mats and jumps upward, extending the legs with knees straight and switching the position of the feet.(Subjek menyangkung sehingga punggung menyentuh permukaan atas tilah dan melompat ke atas dengan lutut lurus dan menukar posisi kaki.)
DR MUNIRA MOHSIN 38
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
4. The male subject continues to exercise for 1 minute and the female subject exercises for 30 seconds.(Subjek lelaki melakukan aktiviti selama 1 minit manakala subjek perempuan melakukan aktiviti selama 30 saat)
Scoring(Pemarkahan)
One point is scored for each correct repetition.(1 mata dicatat bagi setiap pelakuan yang betul)
Norms(Norma)
Row Score Norms for Half-Squat Jump TestCollege Students
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
Score Sheet
Half-Squat Jump Test(Ujian Lompat Half Squat)
Name : ____________________________________
Sex : ____________________________________
Age : ____________________________________
Score(Number of Half-Squat Jumps)
Performance Level
Advance
Advance intermediate
Intermediate
Advance beginner
Beginner
*Refer to the norms.
DR MUNIRA MOHSIN 40
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
TEST OF MUSCULAR ENDURANCE(Ujian Kekuatan)
Flexed-Arm Hang Test (Men)(Ujian Gantung Siku Bengkok)
Objective(Objektif)
To measure the endurance of the arms and shoulder girdle.(Mengukur daya tahan lengan dan bahu)
Equipment(Alatan)
1. A horizontal bar. (Palang mendatar)2. Stopwatch. (Jam radik)3. Stool. (Bangku)
Procedure(Prosedur)
1. Using the stool, the subject stands until the chin is at the same level as the bar.(Dengan menggunakan bangku, subjek berdiri sehingga dagunya sama paras dengan palang)
2. The subject grasps the bar with shoulder-width apart.(Subjek memegang palang dengan jarak antara tangan seluas bahu)
3. The back of the hands must be towards the face with the thumbs under the bar.(Belakang tangan menghala ke muka subjek dengan ibu jari di bawah palang)
4. On the command ‘Ready, Go’, the subject removes the feet from the stool.(Apabila arahan ‘Sedia Mula’ diberi, subjek mengalihkan kakinya dari bangku yang dipijak)
5. Simultaneously the stool is removed and forward swinging is stopped.(Serentak dengan itu, bangku dialihkan dan kaki yang terhayun diberhentikan)
DR MUNIRA MOHSIN 41
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
6. The subject is given 2 trial(Subjek diberi 2 percubaan)
Scoring(Pemarkahan)
The stopwatch is started when the participant’s feet leave the stool and is stopped when the chin falls below the level of bar or the head tilts backward in an effort to keep the chin at bar level. Time to the nearest second is recorded.(Masa dikira sebaik sahaja kaki peserta dialihkan dari bangku dan diberhentikan kiraan masa apabila dagu turun ke paras bawah palang atau kepala terdongak dalam usaha untuk mengekalkan dagu di paras palang. Kiraan masa ke saat yang terdekat dicatatkan)
Norms(Norma)
Norms for The Malaysian Physical Fitness Tests(Norma Ujian kecergasan Fizikal Kebangsaan)
Age Group(Men)
Score(Second)
Performance Level
20 – 29
Above 71
51 – 70
31 – 50
11 – 30
Below 10
Superior
Excellent
Good
Average
Poor
30 – 39
Above 66
46 – 65
26 – 45
6 – 25
Below 6
Superior
Excellent
Good
Average
Poor
DR MUNIRA MOHSIN 42
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
40 – 49
Above 51
31 – 50
16 – 30
6 – 15
Below 5
Superior
Excellent
Good
Average
Poor
* Source : Kementerian Belia dan Sukan Malaysia dengan Kerjasama Persatuan Pendidikan Jasmani Malaysia (1987). Ujian Kecergasan Jasmani Kebangsaan : Panduan Penilai
The Flexed-Arm Hang Test (Men)(Ujian Gantung Siku Bengkok)
Score Sheet
Flexed-Arm Hang Test (Men)(Ujian Gantung Siku Bengkok)
Name : ____________________________________
Sex : ____________________________________
Age : ____________________________________
Trail(Cubaan) Score The Best Trail
1
2
*Refer to the norms(Rujuk kepada norma)
Score Performance Level
DR MUNIRA MOHSIN 43
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
Superior
Excellent
Average
Poor
*Refer to the norms.
TEST OF MUSCULAR ENDURANCE(Ujian Kekuatan)
Inclined Flexed-Arm Hang Test (Women)(Ujian Gantung Siku Bengkok-Condong)
Objective(Objektif)
To measure the endurance of the arms and shoulder girdle.(Mengukur daya tahan lengan dan bahu)
Equipment(Alatan)
1. A horizontal bar. (Palang mendatar)2. Stopwatch. (Jam radik)
Procedure(Prosedur)
1. Slide under and hang from bar at 75cm high with hands about shoulder-width apart, in overhand grasps and thumbs below the bar.(Subjek berada di bawah palang setinggi 75cm dan bergantung dengan tangan dibuka seluas jarak bahu, cekak dari atas dan ibu jari di bawah palang)
2. Arm and body straight, and feet shoulder-width apart, with the heels resting on surface(Lengan dan badan lurus, dan kaki dibuka seluas bahu dengan tumit di atas lantai)
3. In this inclined outstretched position, the bar should be vertically above mid-chest level.
DR MUNIRA MOHSIN 44
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
(Dalam keadaan begini, palang hendaklah berada merentangi tengah dada)
4. Pull up, with assistant if required, till elbows are b.nt 90‘ or less.(Dalam keadaan begini, jika perlu dengan bantuan, sehingga kedua-dua siku bengkok 90‘ atau kurang)
5. Maintain this position, breathing freely throughout.(Kekalkan kedudukan ini dan bernafas dengan bebas sepanjang ujian)
6. The subject is given 2 trial(Subjek diberi 2 percubaan)
Scoring(Pemarkahan)
Test and timing to the nearest second, end once the elbows are bent more than 90‘..(Ujian dan pencatatan masa ke saat yang terdekat, tamat sebaik sahaja siku membengkok melebihi 90‘)
Norms(Norma)
Norms for The Malaysian Physical Fitness Tests(Norma Ujian kecergasan Fizikal Kebangsaan)
Age Group(Women)
Score(Seconds)
Performance Level
20 – 29
Above 38
34 – 37
30 – 33
26 – 29
Below 25
Superior
Excellent
Good
Average
Poor
30 – 39
Above 34
30 – 33
26 – 29
22 – 25
Below 21
Superior
Excellent
Good
Average
Poor
DR MUNIRA MOHSIN 45
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
40 – 49
Above 30
26 – 29
22 – 25
18 – 21
Below 17
Superior
Excellent
Good
Average
Poor
* Source : Kementerian Belia dan Sukan Malaysia dengan Kerjasama Persatuan Pendidikan Jasmani Malaysia (1987). Ujian Kecergasan Jasmani Kebangsaan : Panduan Penilai
Inclened Flexed-Arm Hang Test (Women)(Ujian Gantung Siku Bengkok-Condong)
Score Sheet
Inclined Flexed-Arm Hang Test (Women)(Ujian Gantung Siku Bengkok-Condong)
Name : ____________________________________
Sex : ____________________________________
Age : ____________________________________
Trail(Cubaan) Score The Best Trail
1
2
*Refer to the norms(Rujuk kepada norma)
DR MUNIRA MOHSIN 46
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
Score Performance Level
Superior
Excellent
Average
Poor
*Refer to the norms.
TEST OF BODY COMPOSITION(Ujian Koposisi Badan)
Grip (Hand) Test(Ujian Menapak Havard)
Objective(Objektif)
The differentiate between the terms overweight and overfat and discuss the implications of this difference in the measurement of body composition.(Untuk membezakan antara lebihan berat badan dengan lebihan lemak dan membincangkan kesan perbezaan keduanya dalam pengukuran komposisi badan)
2 types of body composition measurement must be done by subject(2 jenis pengukuran koposisi badan akan dijalankan oleh subjek)
DR MUNIRA MOHSIN 47
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
1. Circumference Test by National Physical Fitness Test.(Pengukuran Lipatan Kulit Mengikut Ujian Kecergasan Jasmani Kebangsaan (UKJK))
2. Skin Fold Test(Ujian Skin Fold)
TEST OF BODY COMPOSITION(Ujian Koposisi Badan)
Circumference Test by National Physical Fitness Test – Women (Pengukuran Lipatan Kulit Mengikut Ujian Kecergasan Jasmani
Kebangsaan – Wanita )
1. Subject must be in normal standing position.(Subjek berdiri dalam keadaam senang)
2. Predicting Body Fat.(Penentuan Lemak Badan)
i. Hip Circumference Constat A(Lilitan pinggul) Faktor Tetap A
ii. Abdominal circumference Constat B(Lilitan perut) Faktor Tetap B
iii. Height in cm Constat C(Ketinggian dalam cm) Faktor Tetap C
iv. Body fat percentage A + B – C (Peratus lemak badan) A + B – C
DR MUNIRA MOHSIN 48
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
Mode of Measurement(Cara mengukur)
Hip Measurement :(Lilitan Pinggul)
measure the largest circumference around the hips. Heel must be together. Stand in normal relaxed position.(Ukuran lilitan bahagian terbesar dipinggul. Berdiri dalam keadaan biasa)
Abdominal(Lilitan Perut)
Normal waist measure i.e. smallest measurement circumference. Must be in normal standing position. Do not squeeze abdorminal inwards.(Ukuran liitan pinggang iaitu ukuran bahagian kecil. Jangan mengempiskan perut)
3. Look at the norms to get the percentage of body fat.(Rujuk norma untuk mendapatkanperatus lemak badan)
TEST OF BODY COMPOSITION(Ujian Koposisi Badan)
Circumference Test by National Physical Fitness Test –Men (Pengukuran Lipatan Kulit Mengikut Ujian Kecergasan Jasmani
Kebangsaan – Lelaki)
Predicting Body Fat.(Penentuan Lemak Badan)
Abdominal circumference against actual weight. Use body fat for men chart.(Lilitan perut dibandingkan dengan berat badan sebenar. Gunakan carta lemak badan untuk lelaki)
Mode of Measurement(Cara mengukur)
Abdominal Measurement(Lilitan Perut)
measure largest circumference at naval in a normal standing position. Do not squeeze abdomen inwards(Ukuran lipatan pada paras pusat bahagian terbesar dalam keadaan beerdiri biasa. Jangan mengempiskan perut)
DR MUNIRA MOHSIN 49
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
4. Look at the norms to get the percentage of body fat.(Rujuk norma untuk mendapatkanperatus lemak badan)
TEST OF BODY COMPOSITION(Ujian Koposisi Badan)
Skin Fold Test(Ujian Skin Fold)
Procedure(Prosedur)
1. Subject must be in normal standing position.(Subjek berdiri dalam keadaan senang)
2. Pinch includes the fat contain between the double thickness of skin and excludes the muscle tissue.(Cubitan bahagian lemak iaitu antara kulit dan tisu otot)
3. Anatomic site that are frequently used for skin fold measurement(Bahagian-bahagian anatomi yang digunakan untuk pengukuran skin fold)
Female(Perempuan)
Male(Lelaki)
1. Triceps(triseps)
2. Suprailium(Suprailium)
1. Chest(Dada)
2. Abdomen(perut)
DR MUNIRA MOHSIN 50
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
3. Thigh (paha)
3. Thigh (paha)
4. Complete all the results and refer to norms follow by sex.(Campurkan kesemua dapatan dan rujuk norma mengikut jantina)
Scoring(Pemarkahan)
Circumference Measurement(Ujian Lipatan Kulit Mengikut UKJK)
Skin Fold Test - Formula(Ujian Skin Fold - Formula)
Men
Body density 1.1093800 – 0.0008267 (sum of chest, abdomen and thigh skin fold) + 0.0000016 (sum of same 3 skin folds) – 0.0002574
DR MUNIRA MOHSIN 51
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
1.0994921 – 0.0009929 (sum of triceps, suprailiac and thigh skin fold) + 0.0000023 (sum of same 3 skin folds) – 0.0002574 (age in years)
Percentage of Body Fat Scale(Norma Peratusan Lemak Badan)
Rating
Men
Skin Fold Thickness*mm
% fat
Excellent
Good
Average
Poor
Very Poor
14 and below
24 – 18
32 – 26
42 – 34
44 and above
15 and below
18 – 16
21 – 19
25 – 22
26 and above
*Average a three measurements each of triceps, suprailiac and thigh skin folds. Source : B.L. Johnson, J.k. Nelson, and M.J. Gracia, Conditioning : Fitness and Performance for Everyone. 3rd ed. Portland, Tex: Brown and Littleman, 1982, p. 54. Reprinted by permission.
Percentage of Body Fat Scale(Norma Peratusan Lemak Badan)
Rating
Women
Skin Fold Thickness*mm
% fat
Excellent
Good
Average
Poor
Very Poor
26 and below
38 – 30
44 – 40
56 – 48
58 and above
19 and below
23 – 20
26 – 24
30 – 27
31 and above
DR MUNIRA MOHSIN 52
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
*Average a three measurements each of triceps, suprailiac and thigh skin folds. Source : B.L. Johnson, J.k. Nelson, and M.J. Gracia, Conditioning : Fitness and Performance for Everyone. 3rd ed. Portland, Tex: Brown and Littleman, 1982, p. 54. Reprinted by permission.
*Refer to the norms.
TEST OF BODY AGILITY(Ujian Ketangkasan)
Quadrant Jump Test(Ujian Lompatan Kuadran)
Objective(Objektif)To measure the agility of the performer in changing body position.(Mengukur ketangkasan mengubah kedudukan badan dalam pelbagai arah secara pantas)
1. Subject begin behind the starting mark(Subjek berdiri di belakang garisan permulaan)
2. Jump with both feet into quadrant 1, then into quadrant 2, into 3, into 4, and back to 1)(Melompat dengan kedua belah kaki mengikut urutan ke petak 1, 2, 3, 4 dan balik ke petak 1 semula).
3. the pattern is continued until the signal “stop” is given(Teruskan aktiviti sehingga isyarat ‘berhenti’ diberi)
DR MUNIRA MOHSIN 53
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
4. Two trials are allowed, with a rest between trials.(Subjek diberikan masa rehat sebelum percubaan kedua)
Scoring(Pemarkahan)
The score is the number of times the feet land incorrect quadrants in 10 sec. The better score of the trials is the best score.(Pemberian skor berdasarkan bilangan lompatan yang sempurna ke dalam petak mengikut urutan yang betul dalam 10 saat. Skor terbaik antara dua percubaan diambil)
Penalty(Penalti)
Half-point penalty for each time the feet land in a line or in an improper zone.(1/2 markah ditolak setiap kali subjek memijak garisan atau mendarat ke dalam petak dengan urutan yang salah)
Norms(Norma)
Row Score Norms for Half-Squat Jump TestCollege Students
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
TEST OF BODY AGILITY(Ujian Ketangkasan)
4 x 10m Shuttle Run(Ujian Lari Ulang Alik)
Objective(Objektif)To measure agility of the performer in running and changing direction.(Mengukur kepantasan, ketangkasan dan koordinasi peserta)
Equipment(Alatan)
1. Marking Tape (Pita penanda)2. Stopwatch (Jam radik)3. Measuring tape (pita ukur)4. Two blocks of wood (2 blok kayu, 10cm x 5cm x 5cm)
Procedure(Prosedur)
1. Subject stand behind standing starting line and on the signal “GO” runs to the blocks at 10m line.(Berdiri di belakang garisan permulaan. Apabila isyarat “MULA” diberi, subjek lari ke garisan 10m)
2. Picks up one block, return to the starting line, and places the block behind the line.
DR MUNIRA MOHSIN 55
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
(Kutip satu blok kayu dan bawa balik ke garisan permulaan. Letakkan blok kayu di belakang garisan)
3. Repeats the process with the second block until he cross the finishing line.(Mengulangi proses tersebut sehingga melintasi garisan penamat)
4. Two trials are allowed, with a rest between trials.(Subjek diberikan masa rehat sebelum percubaan kedua)
Scoring(Pemarkahan)
The score for each performance is the length of time required to complete the course in the batter of the two trials (To the nearest tenth of a second)(Masa yang lebih pantas kepada satu titik perpuluhan dicatat sebagai keputusan akhir)
Norms(Norma)
4 x 10m Shuttle RunAgility Rating Scale
(in second)Men
Age
Class20 – 29 30 – 39 40 - 49
Superior < 10.5 < 10.7 <10.9
Excellent 10.6 – 10.7 10.8 – 10.9 11.0 – 11.1
Good 10.8 – 10.9 11.0 – 11.1 11.2 – 11.3
Fair 11.0 – 11.1 11.2 – 11.3 11.4 – 11.5
Poor 11.2 > 11.4 > 11.6 >
Source : Ujian Kecergasan Jasmani Kebangsaan
4 x 10m Shuttle RunAgility Rating Scale
(in second)
Women
DR MUNIRA MOHSIN 56
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
Age
Class20 – 29 30 – 39 40 - 49
Superior < 11.8 < 12.1 < 12.7
Excellent 11.9 – 12.1 12.2 – 12.4 12.8 – 13.0
Good 12.2 – 12.4 12.5 – 12.7 13.1 – 13.3
Fair 12.5 – 12.7 12.8 – 13.0 13.4 – 13.6
Poor 12.8 > 13.1 > 13.7 >
Source : Ujian Kecergasan Jasmani Kebangsaan
4 x 10m Shuttle Run(Ujian Lari Ulang Alik)
THE TEST OF POWER(Ujian Kuasa)
Vertical Jump Test(Ujian Lompatan Menegak)
Objective(Objektif)
To measure the power of the legs in the jumping vertically upward.(Mengukur kuasa bahagian kaki dalam lakuan lompatan secara menegak)
1. Subject stand with one side toward a wall, heels together, and holds a 1 – in. piece of chalk in the hand nearest the wall(Berdiri bersebelahan dinding. Tangan yang berdekatan dinding pegang sebatang kapur)
2. Keeping the heels on the floor then reaches upward as high as possible and makes a mark on the wall.(Tanpa mengangkat tumit, luruskan tangan secara menegak dan buat satu tanda dengan kapur di atas dinding)
5. Jumps high as possible and makes another mark at the height of the jump.(Lompat dengan setinggi mungkin lantas meninggakan satu tanda pada dinding)
DR MUNIRA MOHSIN 57
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
Scoring(Pemarkahan)
Your score is the best 3 jumps. The number of inches between the reach and the jump marks is the best trial, measured to the nearest half inch.(Jumlah inci di antara tanda jangkauan sebelum dan selepas melompat diukur. Lompatan yang terbaik di antara ketiga percubaan diambil)
Norms(Norma)
Vertical Jump TestPower Rating Scale
(in inches)
ClassificationMen Women
Excellent 25.5 or > 23.5 or >
Very Good 21 – 25 19 – 23
Fair 16.5 – 20.5 14.5 – 18.5
Poor 12.5 – 16 10.5 – 14
Very Poor 12 or > 10 or >
* Source : Corbin, C.B. Lindsey, R. (1988). Concept of Physical Fitness. Dubuque : Wm. C. Brown
DR MUNIRA MOHSIN 58
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
Vertical Jump Test(Ujian Lompatan Menegak)
THE TEST OF POWER(Ujian Kuasa)
Standing Broad Jump Test(Ujian Lompat Jauh Berdiri)
Objective(Objektif)To measure the athletic power of the legs in the jumping forward.(Mengukur kuasa bahagian kaki semasa melompat ke hadapan dari kedudukan statik)
1. Subject with the feet parallel to each other and behind the strating line.(Berdiri dengan hujunjg kaki selari di belakang garisan permulaan)
2. Bends the kness, swings the arms, and jumps as far forward as possible.(Melompat ke depan agar mencapai jarak maksima)
3. Three trials are permitted.(Setiap subjek diberikan 3 percubaan)
DR MUNIRA MOHSIN 59
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
Scoring(Pemarkahan)
The number of cm between the strating line and the nearest heel on landing in the best of three trials is the score.](ukuran dibuat dari garisan permulaan ke tempat bahagian tumit atau mana-mana bahagian badan yang terdekat mendarat)
Norms(Norma)
Standing Broad Jump TestPower Rating Scale
(in cm)
Men
Age
Class20 – 29 30 – 39 40 - 49
Superior 241 or > 231 or > 221 or >
Excellent 231 – 240 221 – 230 211 – 220
Good 221 – 230 211 – 220 201 – 210
Fair 211 – 220 201 – 210 191 - 200
Poor < 210 < 200 < 190
Source : Ujian Kecergasan Jasmani Kebangsaan
Standing Broad Jump TestPower Rating Scale
(in cm)
Women
DR MUNIRA MOHSIN 60
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR
PHYSICAL FITNESS EVALUATION
Age
Class20 – 29 30 – 39 40 - 49
Superior 181 or > 171 or > 161 or >
Excellent 171 – 180 161 – 170 151 – 160
Good 161 – 170 151 – 160 141 – 150
Fair 151 - 160 141 – 150 131 - 140
Poor < 150 < 140 < 130
Source : Ujian Kecergasan Jasmani Kebangsaan
Standing Broad Jump Test(Ujian Lompat Jauh Berdiri)
DR MUNIRA MOHSIN 61
INSTITUT PENDIDIKAN GURU, KAMPUS ILMU KHAS, KUALA LUMPUR