Physical Fitness Evaluation

PHYSICAL FITNESS EVALUATION

PHYSICAL FITNESS EVALUATION(Penilaian kecergasan fizikal)

Name: Sex: Age:

TESTS OF CARDIORESPIRATORY SCORE PERFORMANCE LEVEL

1. Harvard Step TestTESTS OF STRENGTH SCORE PERFORMANCE LEVEL

1. Grip (Hand) Test2. Back and Leg Test3. Sit-Up Test (Knees Bent)4. Bench Squart Test5. Bench Press Test

TESTS OF FLEXIBILITY SCORE PERFORMANCE LEVEL

1. Modified Sit and Reach Test2. Shoulder and West Elevation Test3. Trunk and Neck Extension TestTESTS OF MUSCULAR ENDURANCE SCORE PERFORMANCE LEVEL

1. Burpee(Squat Thrust) Test2. Half-Squat Jump Test3. Flexed-Arm-Hang / Inclined F-A-H Test

TESTS OF BODY COMPOSITION SCORE PERFORMANCE LEVEL

1. Circumference Test2. 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 Test2. Standing Broad Jump Test

Rujukan:

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


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)

Equipment(Alatan)

1. Bench 20 inches high (Bangku 20 inci tinggi)2. Stopwatch (Jam randik)3. Metronom

Procedure(Prosedur)

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



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


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


Harvard Step Test(Ujian Menapak Harvard)

Figure : Harvard Step Test

DR MUNIRA MOHSIN 4



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




Excellent

Good

High Average

Low Average

Poor

*Refer to the norms.

DR MUNIRA MOHSIN 6



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



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



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



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




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



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



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)


Excellent

Good

Fair

Poor


DR MUNIRA MOHSIN 13




Sit-Up (Knees Bend)(Ujian Bangun tubi Lutu Bengkok)

Objective(Objektif)

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



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



The highest amount of weightsatisfactorily lifted

Score = ( Jumlah berat tertinggi yang berjaya diangkat ) Body weight(Berat badan)

Norms(Norma)

Performance Level

Score

Men Women

Advance > 0.34 > 0.20

Advance intermediate 0.29 – 0.33 0.16 – 0.19

Intermediate 0.18 – 0.28 0.11 – 0.15

Advance beginner 0.12 – 0.17 0.06 – 0.10

Beginner 0.00 – 0.11 0.00 – 0.05

* Source : Johnson, B.L. & Nelson, J.K. (1986). Practical Measurements for Evalution in Physical Education, 4th. Ed. Edina, MN : Burgess Publishing.

DR MUNIRA MOHSIN 16



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


The highest amount of weightsatisfactorily lifted



Advance

Advance intermediate

Intermediate

Advance beginner

Beginner


DR MUNIRA MOHSIN 17




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



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



Norms(Norma)

Norms for bench squat test before and after 9 weeks of tranning.(Norma ujian ‘bench squat’ sebelum dan selepas 9 minggu latihan)

Performance Level

Score Before Tranning

Men Women

Advance > 1.61 > 1.29


Intermediate 0.94 – 1.37 0.87 – 1.10


Beginner 0.00 – 0.80 0.00 – 0.67

Performance Level

Score After Tranning

Men Women

Advance > 2.09 > 1.56


Intermediate 1.19 – 1.75 0.92 – 1.31


Beginner 0.00 – 0.90 0.00 – 0.70


DR MUNIRA MOHSIN 20



Score Sheet

Bench Squat Test(Ujian ‘Bench Squat’)

Name : ____________________________________

Sex : ____________________________________

Age : ____________________________________

Trail(Cubaan)


Score(Skor)

1

2


The highest total of weight theBarbell satisfactorily lifted

Score = ( Jumlah berat ‘barbell’ tertinggi yang berjaya diangkat ) Body weight(Berat badan)


Advance


Intermediate

Advance beginner

Beginner


DR MUNIRA MOHSIN 21



Bench Squat Test


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



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


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


Intermediate 0.79 – 0.98 0.30 – 0.40


Beginner 0.00 – 0.68 0.00 – 0.20

Performance Level Score After Tranning

DR MUNIRA MOHSIN 23



Men Women

Advance > 1.33 > 0.57


Intermediate 0.96 – 1.17 0.41 – 0.51


Beginner 0.00 – 0.84 0.00 – 0.36

* Source : Johnson, B.L. & Nelson, J.K. (1986). Practical Measurements for Evaluation in Physical Education, 4th. Ed. Edina, MN : Burgess Publishing..

Score Sheet

Bench Press Test(Ujian ‘Bench Press’)

Name : ____________________________________

Sex : ____________________________________

Age : ____________________________________

Trail(Cubaan)


Score(Skor)

1

2


DR MUNIRA MOHSIN 24



The highest total of weight satisfactorily lifted



Advance


Intermediate

Advance beginner

Beginner


Bench Press Test

DR MUNIRA MOHSIN 25



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



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

(Norma Ujian Duduk dan Jangkau

Performance LevelMen Women

Advance 23¾ and above 25¾ and above

Advance intermediate 21¼ - 23½ 22½ - 25½

Intermediate 18¾ - 21 20 – 22¼

Advance beginner 17 – 18½ 18 – 19¾

Beginner 16¾ and below 17¾ and below


DR MUNIRA MOHSIN 27



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



Advance


Intermediate

Advance beginner

DR MUNIRA MOHSIN 28



Beginner



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



(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)


Advance 6 – 0 5½ - 0

Advance intermediate 8¼ - 6¼ 7½ - 5¾

Intermediate 11½ - 8½ 10¾ - 7¾

Advance beginner 12½ - 11¾ 11¾ - 11

Beginner 12¾ and above 12 and above


DR MUNIRA MOHSIN 30


Skor = Bacaan panjang lengan (Y) – Bacaan terbaik ketinggian lengan diangkat (X)


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



Advance


Intermediate

DR MUNIRA MOHSIN 31



Advance beginner

Beginner



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



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

(Norma Ujian Ekstensi Badan dan Leher)


Advance 3 – 0 2 - 0

Advance intermediate 6 - 3¼ 5¾ - 2¼

Intermediate 8 – 6¼ 7¾ - 6

Advance beginner 10 – 8¼ 9¾ - 8

Beginner 10 ¼ and above 10 and above


Trunk-And-Neck Extension Test

DR MUNIRA MOHSIN 33


Skor = Bacaan panjang badan dan leher (Y) – Bacaan terbaik ketinggian badan diangkat (X)


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



Advance


DR MUNIRA MOHSIN 34



Intermediate

Advance beginner

Beginner


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)


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



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

(Norma Ujian Burpee)


Advance 3 – 0 2 - 0

Advance intermediate 6 - 3¼ 5¾ - 2¼

Intermediate 8 – 6¼ 7¾ - 6

Advance beginner 10 – 8¼ 9¾ - 8

Beginner 10 ¼ and above 10 and above


Burpee (Squat Thrust) Test

DR MUNIRA MOHSIN 36



Score Sheet

Burpee (Squat Thrust) Test(Ujian Burpee)

Name : ____________________________________

Sex : ____________________________________

Age : ____________________________________

Score(Number of Squat Thrusts)

Performance Level

Advance


Intermediate

Advance beginner

Beginner


DR MUNIRA MOHSIN 37




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)


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



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

(Skor Mentah Norma Ujian Lompat Half Squat)

Performance Level

Number of Half-Squat Jump

Men Women

Advance 86 and above 44 and above

Advance intermediate 66 – 85 34 – 43

Intermediate 37 – 65 22 – 33

Advance beginner 19 – 36 15 – 21

Beginner 0 – 18 0 – 14


The Half-Squat Jump Test

DR MUNIRA MOHSIN 39



Score Sheet

Half-Squat Jump Test(Ujian Lompat Half Squat)

Name : ____________________________________

Sex : ____________________________________

Age : ____________________________________

Score(Number of Half-Squat Jumps)

Performance Level

Advance


Intermediate

Advance beginner

Beginner


DR MUNIRA MOHSIN 40




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)

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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



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



DR MUNIRA MOHSIN 43



Superior

Excellent

Average

Poor



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.

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(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



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


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Superior

Excellent

Average

Poor


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)

Equipment(Alatan)

1. Caliper (kaliper)2. Tape (pita pengukur)3. Ruler (pembaris meter)4. Score sheet (borang skor)

Procedure(Prosedur)

2 types of body composition measurement must be done by subject(2 jenis pengukuran koposisi badan akan dijalankan oleh subjek)

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1. Circumference Test by National Physical Fitness Test.(Pengukuran Lipatan Kulit Mengikut Ujian Kecergasan Jasmani Kebangsaan (UKJK))

2. Skin Fold Test(Ujian Skin Fold)


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



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)


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)

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4. Look at the norms to get the percentage of body fat.(Rujuk norma untuk mendapatkanperatus lemak 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)

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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


Hip Circumference + Abdominal Curcumference – Height (Lilitan Pinggul + Lilitan Perut – Tinggi)

4.95 – 4.50 X 100*Body density


(age in years)

Women

Body density

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

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*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.


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)

Equipment(Alatan)

1. Marking Tape (Pita penanda)2. Stopwatch (Jam radik)3. Measuring tape (pita ukur)

Procedure(Prosedur)

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)

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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

(Skor Mentah Norma Ujian Lompat Half Squat)

Performance Level

Number of Half-Squat Jump

Men Women

Advance 31 or > 33 or >

Advance intermediate 25 – 30 27 – 32

Intermediate 13 – 24 14 – 26

Advance beginner 7 – 12 8 – 13

Beginner 0 – 6 0 – 7


DR MUNIRA MOHSIN 54



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



(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

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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 >


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)

Equipment(Alatan)

1. Yardstick (Pembaris)2. Chalk (Kapur)3. Smooth wall (Dinding)

Procedure(Prosedur)

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)

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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

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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)

Equipment(Alatan)

1. Marking Tape (Pita penanda)2. Measuring tape (pita ukur)

Procedure(Prosedur)

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)

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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


Standing Broad Jump TestPower Rating Scale

(in cm)

Women

DR MUNIRA MOHSIN 60



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


Standing Broad Jump Test(Ujian Lompat Jauh Berdiri)

DR MUNIRA MOHSIN 61


Physical Fitness Evaluation

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