Physical fitness test – Definition, benefits and functions

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Physical Fitness Test – Hello all friends! At this meeting, will present a discussion of paper material on physical fitness tests.

However, at the previous meeting, in which we had also presented paper material about Rowing. Let’s take a look at the discussion below.

Definition of Physical Fitness Test

Physical Fitness Test
Physical Fitness Test

Physical fitness is the state or ability of a person to carry out daily activities or tasks with ease, without experiencing significant fatigue and still having available energy to save their free time for other purposes in the activities that are being carried out by a person to assess the extent of fitness abilities. and to know the level of physical fitness.

Types of Physical Fitness Test

Maximum Pulse Rate (DNM) Test

The pulse is the frequency of the heartbeat / heartbeat that can be felt (touched) on the surface of the skin in certain places.

This means that the pulse rate is usually equal to the frequency of the heartbeat.

Among other pulse places where the wrist touches the upper front of the base of the thumb, left or right neck, left chest, heart apex and temples.

The pulse rate will increase if the work of the heart increases. This means, if we practice, the pulse will automatically speed up to a certain point, according to the severity of the exercise.

DNM is the maximum pulse rate calculated based on, DNM = 220 – AGE. Efforts to increase the intensity of DN training must be carried out gradually.

For example, if this week you want to reach 70% of the training zone, the next week should increase 75% and so on.

Harvard test (step test)

Measurement of heart and lung resistance was carried out using the Harvard Step Test.

The Harvard Step Test method consists of male and female students running chairs up and down.

For men, the seat height is 45 cm in 5 minutes. For girls, the seat height is 40 cm in 4 minutes.

In 1 minute up and down the chair 30 times. After that, rest for 45 seconds and the pulse is counted within 30 seconds.

After 2 and 3 minutes, it was repeated. The standard pulse calculation of more than 91 is considered very good, 81 – 90 is considered good, 71 – 80 is considered sufficient, 61 – 70 is moderate, 51 – 60 is less and less than 50 is considered very poor.

60 Meter Sprint Test

This test aims to measure speed. You do this by running a fast 60 meters.

The tools and facilities used are 60 meter race track, stopwatch, whistle.

The way the participants are behind the starting line. On the “ready” signal, participants position themselves and prepare to run.

On the command “yes!” Participants run as fast as possible to the finish line, covering a distance of 30 meters for men and 40 meters for women.

The race is repeated if the runner steals the start, does not cross the finish line and the runner is distracted by another runner.

Time measurement is taken from the moment the flag is raised until the runner crosses the finish line correctly.

The result recorded is the time taken by runners to cover a distance of 30 meters for men and 40 meters for women, in seconds.

Hanging Elbow Bend Test (pull up)

This test aims to measure the strength and endurance of the arm muscles and the endurance of the shoulder muscles.

You do this by hanging your elbows in a pull up. The facilities used are a single crossbar and a stopwatch.

A single bar is a tool that is installed above the participant’s head.

Participants stand under one bar, with both hands holding one bar shoulder-width apart.

Your palms are facing back. With the help of foot propulsion, participants jump to achieve a hanging posture, chin resting on a single bar.

This attitude is maintained as long as possible. The results recorded were the time taken by the participants to maintain this attitude in seconds.

Sitting Lying Test (sit up)

This test aims to measure the strength and endurance of the abdominal muscles. You do this lying down (sit up).

The tool used is a stopwatch. The trick is to lie on your back on the floor, knees bent.

The two fingers are connected behind the head. Both ankles can be held by other participants so that the legs are not lifted.

When they hear the “yes” signal, participants assume a sitting posture until their elbows touch their thighs and then return to their original stance.

Do this repeatedly quickly, without resting, for 30 seconds. The result that is being calculated and recorded is the number of sitting movements that can be done perfectly in 30 seconds.

Physical Fitness Test Function

  • The results can be used as a reference for someone to improve their physical fitness.
  • Useful for assessing physical skills.
  • Measuring a person’s ability is a physical thing.
  • Finding out the extent of a person’s condition or the development of his physical fitness.

Conditions to Pay Attention to

Before taking a fitness test, you should pay attention to the general fitness instructions, namely:

  • The tests are carried out sequentially and according to the implementation instructions.
  • Must be in good health and ready to take the test.
  • Test takers should get enough rest the night before the exam and eat at least 2 hours before the exam.
  • The test taker must understand and be able to perform the test execution technique correctly.
  • The identity of the test taker must be recorded in full, such as age, height and weight.

In addition to general instructions that must be carried out, there are also specific provisions that must be followed:

  • Test takers (testees) must wear full sports clothes. Wear rubber-soled shoes (jogging shoes).
  • Test takers must understand the test to be carried out and master it, and they have warmed up beforehand.
  • Participants who take the test, but cannot perform the task, the result is recorded with a zero (0).

TKJI Assessment from ICSPFT:

  • It is a series of tests consisting of several types of tests.
  • It is intended for boys and girls aged 6 to 32 years.

Physical Fitness Test Effect

Physical fitness can be achieved if a person exercises regularly in accordance with applicable rules.

The effects of physical exercise on the body include:

  • Increase the capacity of the heart and lungs.
  • Strengthens joints and muscles.
  • Lowers blood pressure.
  • Reduce fat.
  • Improve body shape, increase blood sugar levels.
  • Reducing the risk of coronary heart disease.
  • Increases blood flow.
  • Accelerates blood flow.
  • Speeds up gas exchange.
  • Slows down the aging process.

Benefits of Physical Fitness Test

The benefits for fitness are as follows:

  • Increasing the capacity of the circulatory system and the work of the heart to anticipate heart disease.
  • Makes improvements to strength, endurance, speed and other components of physical condition.
  • Better economic movement during training.
  • Faster recovery in organs after exercise.
  • Make weight loss and anticipate obesity.
  • Prevent and manage diabetes.
  • Improve hormone quality.
  • Reduce blood pressure.
  • Give a lot of energy.

Quick response from our body organism at any time, if necessary. Therefore, several components of physical fitness must be measured.

The goal is to find out a person’s fitness level.

For example, measuring pulse. How important it is for a person to understand their physical fitness by measuring their pulse.

Especially for students, this is very important. In addition to detecting whether students have heart disorders or not, physical fitness has a close relationship with students’ lives. Students who are healthy and fit will be able to achieve achievements.

That’s what can convey. Hopefully the above review can be useful and help all colleagues, yes!

Thank you for reading the discussion of the material on the physical fitness test.

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