PHED - Chap 3 - A1, A2

Chapter 3.
PHYSICAL FITNESS AND SELF-TESTING ACTIVITIES
Activity 1. Reflective Essay
Direction: Read the questions below carefully and write your answer on the space provided.
1. On a scale of 1-10 kindly rate your own wellness in terms of eight dimensions? Explain your answer
Eight dimensions of wellness focus on to optimize health, each of these 8 dimensions of wellness is vital to
our holistic health. The eight dimensions include: emotional, spiritual, intellectual, physical, environmental,
financial, occupational, and social. With that, I’ll rate my wellness to 6 out of 10. Lately, I noticed that I did a
lot of sitting and lying down while engaging in an activity like reading wattpad books, socializing, watching
television, attending online classes or using mobile phone/laptop for much of the day, or with a very little to
no exercise at all. Also, I am into spending more and more time doing sedentary activities rather than staying
active all day long. And with that, it truly affects my own wellness that’s why I’m giving a rate of 6 instead of
10.
2. What do you think is the significance of physical fitness testing in your own personal life, most especially
during this time of pandemic?
Most people at home are having a sedentary lifestyle most esp. during the time of pandemic, where they
spend most of their time sitting, playing online games, lying down while being engaged in an activity like
reading, socializing, and staying up late at night. If we continue doing less exercise or no having exercise at all,
our body will become deconditioned, our body slowly loses its strength, stamina and the ability to function
properly. Even though we are currently restricted, it is still important for people of all ages to be as active as
before. As we know, physical fitness offers lots of health and other benefits for both the body and mind.
Maintaining a physically fit body will overall make us stronger, and live a healthier lifestyle. Staying active
especially during these stressful times, can also help us to maintain a healthy well-being, as it reduces the
feeling of anxiety and depression - where most students are being related to this. It can also improve our
quality of sleep too. Although it may take some effort and time to create and adjust to new fitness routines
under new normal, we must still allow ourselves to be as active as we can while staying at home, we must take
care of our own health too. It starts now, and it starts with you, make time to do daily activities with the least
effort possible while staying at home. Putting our health in our priorities is a must!
Activity 2. Knowledge Check
I. Direction. Encircle the letter of the best answer that corresponds to the following questions or
statements.
1. It a series of quantitative measurements of the muscle, bone, and adipose tissue used to measure the
composition of the body
a. Fitness Test b. Body Composition c. Assessment d. Anthropometry
2. In order for an individual to reduce risk of serious health problems, you have to achieve and maintain ideal
Body Mass Index (BMI) which ranges to _.
a. 30.0 to 34.99 b. below 18.5 c. 18.5 to 24.99 d. 25.0 to 29.99
3. Jennifer is a high school student who wants to learn how to swim. What health related components are
primarily needed to develop to achieve her goal?
a. Body Composition and Flexibility b. Coordination and Balance
c. Power and Speed d. All of the above
4. In performing the different health related fitness tests, what is the top priority before proceeding to its
actual performance?
a. Warm-up b. Cool-down c. Proper Clothing d. Safety Precautions
5. In order to be successful in a triathlon competition, you must have high level of:
a. Cardiorespiratory Fitness b. Health-related Fitness
c. Skill-related Fitness d. b and c
e. All of the above
6. Part of the human body that flexes the forearm at the elbow.
a. deltoid b. trapezius c. biceps brachii d. deltoid and biceps
7. Skeletal mucle that draws thigh backward and flexes the knee. HAMSTRING GROUP
a. deltoid b. trapezius c. biceps brachii d. deltoid and biceps
The following physical fitness tests are done to measure:
8. Flexibility of the lower back and hamstring muscles on the back of the thighs.
a. Push-up b. Coin Catch c. Curl-up d. Sit and Reach
9. Abdominal strength and endurance

a. Standing long jump b. Crunches c. Coin Catch d. Shuttle run
10. Anthropometric measurements

a. Height b. Waist Hip Ratio c. Arm Span d. All of the above

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Chapter 3.

PHYSICAL FITNESS AND SELF-TESTING ACTIVITIES

Activity 1. Reflective Essay

The following physical fitness tests are done to measure:

9. Abdominal strength and endurance

10. Anthropometric measurements

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