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PARAISO 11-TRUSTWORTHY

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 Health-Related Fitness

chers at school, I believe you are aware of the importance of staying there. One main reason that I may share to you is to keep

articularly, this module will help you understand health- related fitness (HRF) and its 5 components namely: cardio respiratory

So, let’s begin!

At the end of the module, you should be able to:

Determine personal health-related status.

Identify the barriers to physical activity assessment participation and diet.
Assess one’s health-related fitness by performing physical fitness tests.

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Direction: Read each item carefully and use your notebook to write your answers.

1. What does HRF stand for?

a. Health range finder
b. Healthy ranged fitness
c. Health related fitness
d. Health required flexibility

2. Health related fitness is a requirement in any physical activity like sports

a. False
b. Somehow False
c. Somehow True
d. True

3. Which of the following does not make up Health-related fitness skill?

a. Agility
b. Flexibility
c. Muscular strength
d. Speed

4. What are the two main aspects of Health- related fitness?

a. Skill and physical related fitness
b. Skill and prepared fitness
c. Strength and conditioning fitness
d. Lifestyle and physical readiness

5. Which of the following activities improve fitness?

a. Eating a balance diet.
b. Running for three hours a day.
c. Sleeping eight hours a day.
d. Training while observing correct posture.
Task 1: Getting My BMI (Body Composition)

Directions: Using a weighing scale and a ruler/tape measure, get your (weight in kilograms?) and
height in meter. Then, solve your BMI following the formula (BMI= W/H2) and identify your
weight status using the standards below:

BMI Weight Status/

Interpretation
Below 18.5 Underweight
18.5-24.9 Normal
25- 29.9 Overweight
30 and above Obesity

Example: If my weight is 65 kg and my height is 1.72 meters then:

BMI: W = 65 = 65 = 65 BMI =21.96
2 2
H 1.72 1.72 x 1.72 2.96

Therefore, my weight status is NORMAL

How about your BMI?

WEIGHT(W): 59 kg HEIGHT(H): 1.74 meter

BMI= 19.47
Therefore, my weight status is NORMAL

Guide Questions:

1. What is your present your BMI?

-My present BMI is 19.47

2. What do you think are the factors which affected your results in your BMI?
-The factors that affect my BMI are my eating and physical activity habits

3. What do you think will you do after finding your BMI result? Choose your
answer.
improve? or √ maintained?
Task 2. Work it out!
Directions: Read each tasks properly and perform the activities. After performing, check the
tables for self-assessment. Before performing the tasks, take note of the fo

1. Three-minute Step Test for Cardio respiratory endurance

Steps:
1. Start by doing the
alternating stepping up and
down on a stair. Walk up and
down normally.
2. Do the motion in three-
minutes. It is encouraged to
use a timer for accurate time
management. Figure 1 Step Test
3. After one minute, get your
heart rate.
2. Plank Test for Muscular Strength

Steps:
1. Start with the upper body supported
off the ground by the elbows and
forearms, and the legs straight with
the weight taken by the toes. The hip
should be lifted off the floor creating a
straight line from head to toe.
2. As soon as you have achieved the right
position, start the time. Your head
should be facing towards the ground
and not looking forwards. Try to hold
Figure 2 Plank test
your plank for about a minute.
3. You are done when the back straight
and the hip is lowered.
4. Stop the timer.
 3. Sit and Reach for Flexibility

Steps:
1. Sit on a flat surface with back flat on
the wall. Feet should be around one
meter apart.

2. Place one hand on top of the other

and position the hands on the floor
without bending the back, knees and
elbows.

3. Start the test by reaching the Figure 2 Sit and reach

farthest point without bending the
knees.

4. Measure your performance from

your knees to your fingertips.

5. Record your result and check

Task 3: Score Card

Direction: Fill in the table with the right information based on the activities in this module.
Write your personal results for this task. Use the norm tables below for your reference.

Component of
Tasks HRF Personal Result Interpretation
Body Composition 19.47 Normal
BMI
Cardio Respiratory 45 Above Average
3-minute step test Endurance
Muscular Strength 1 min Average
Plank test
Flexibility 19 cm Excellent
Sit and reach
 Norm Standards
Norms for 3-minute step test (18-25 years of age)
Men Women Interpretation
Less than 79 Less than 81 Excellent

90-99 90-99 Above Average

106-116 108-117 Below Average

More than 128 More than 138 Very Poor

Norms for 3-minute step test (17-29 years of age)

Men Women Interpretation
17-19 20-29 17-19 20-29
More than 56 More than 47 More than 35 More than 36 Excellent
47-56 39-47 27-35 30-36 Good
35-46 30-39 21-27 23-29 Above Average
19-34 17-29 11-20 12-22 Average
11-18 10-16 6-10 7-11 Below Average
4-10 4-9 2-5 2-6 Poor
Less than 4 Less than 4 0-1 0-1 Very Poor

Norms Plank test

Time Interpretation
More than 6 minutes Excellent
4-6 Good
2-4 Above Average
1-2BMI, please answer theAverage
Based on the activity about following questions:
30-60 seconds Below Average
15-30 Poor
Less than 15 Very Poor

Norms for Sit and Reach

Men Women Interpretation
more than 27 cm More than 30 cm Super
17 to 27 cm 21 to 30 cm Excellent
6 to 16 cm 11 to 20 cm Good
0 to 5 cm 1 to 10 cm Average
-8 to -1 -7 to 0 cm Fair
-20 to -9 -15 to -8 Poor
Less than -20 Less than -15 Very poor

* Source: adapted from Golding, et al. (1986). The Y's way to physical fitness (3rd ed.)
 1. Health related fitness (HRF) is all about personal health and how the healthy
lifestyle of physical activity influences us as a person (Lifestyle. (n.d.). This is
important for anyone who wanted to keep a healthy lifestyle for quality of life. A
structured process like physical exercise gym, taking cardiovascular classes and
lifting weights are some forms of activities that develop health related fitness.

2. With the introduction of technological advances and other forms of conveniences,

made our lives easier and less active (Mayo Clinic. (n.d.). Many personal
variables, including physiological, behavioral, and psychological factors, may
affect our plans to become more physically active. Acknowledging some
personal barriers to participation to physical activity and creating strategies to
overcome them may help make physical activity part of our lifestyle.

3. Fitness assessments are used by trainers to determine baseline measurements,

motivate clients, and make training recommendations for workout plans (Morris,
M, 2020). There are a many fitness assessments used to measure our body
compositions. Fitness assessments are designed for general use and some
designed for specific age groups. Fitness assessment software can make it
easier to record, track, and share results with clients.

Task 4: CAF (Consider All Factors)

Direction: List down at least three reasons why you have difficulty in doing the activities
above. You may write all possible reason you have.
Difficulty in physical activities

NOT IN THE HABIT OF BEING

PHYSICALLY ACTIVE

LACK OF TIME OR BEING

2
BORED WITH EXERCISE

NOT FEELING WELL OR

HAVING A PAIN OR INJURY
 We need to perform those activities to help our body

We need to perform the activities properly

Based on the activities you just performed and its equivalent, tell the importance of
engaging oneself in physical activities. Complete the statement below.

I have learned that

I have realized that

I will apply Those physical activities in my daily routine.

1. Health related fitness measures a person's ability to perform physical activities

that require which of the following?
a. Endurance, body composition, and heart rate
b. Strength, body composition, and resistance
c. Endurance, strength, and flexibility
d. Fat, muscle, and bone

2. People have excellent aerobic fitness when they can engage in physical activity
for a long time because of their:
a. dedication, motivation, and endurance
b. strength, strong bones, and strong muscles
c. proportions of fat, muscle, and bone
d. strong heart, lungs, and clear blood

3. The ability to do 20 squats with no weight is an example of:

a. Muscular Endurance
b. Muscular Strength
c. Flexibility
d. Aerobic Fitness
4. The ability to ride a bike for a long time is:
a. Muscular Endurance
b. Muscular Strength
c. Aerobic Fitness
d. Flexibility

5. The ability to bench press 6 times at a high weight is an example of:

a. Muscular Endurance
b. Muscular Strength
c. Aerobic Fitness
d. Flexibility

6. The ability to touch your toes is an example of:

a. Muscular Endurance
b. Muscular Strength
c. Aerobic Fitness
d. Flexibility

7. Which of the following decreases body fat?

a. Muscular Strength and Endurance
b. Flexibility
c. Endurance
d. Aerobic Fitness

8. Which of the following improves posture, decreases tension, and improves

coordination?
a. Muscular Strength and Endurance
b. Flexibility
c. Endurance
d. Aerobic Fitness

9. Which of the following improves cardiovascular and respiratory systems,

increases self-esteem, and helps control weight?
a. Muscular Strength and Endurance
b. Flexibility
c. Endurance
d. Aerobic Fitness

10. Which of the following increases the number of calories per day that you burn,
increases bone density, prevents injuries, and increases lean muscle mass?
a. Aerobic Fitness
b. Muscular Strength and Endurance
c. Flexibility
d. Muscular Strength
Glossary
Term Definition
CARDIO RESPIRATORY It is the capacity of the heart and lungs to provide oxygen
ENDURANCE to working muscles in a long period of time
MUSCULAR STRENGTH It means the amount of force of a muscle can provide with
a single maximum effort.
MUSCULAR ENDURANCE It is the ability of a muscle to perform repeatedly exert
against resistance
FLEXIBILITY It is the range of motion in a joint or group of joints or the
ability to move joints effectively a complete range of motion.

BODY COMPOSITION It means the over-all weight and size of an individual and
the proportion of that weight made up of muscle,
fat or bone.

References

Brown, Eric. 2019. What is the definition of Muscular Strength.

https://www.livestrong.com/article/392246-what-is-the-definition-of-muscular- endurance/.

Golding, Lawrence Arthur, Myers, clayton R. and Sinning, Wayne E. Y’s way to Physical Fitness: The
complete guide to fitness Testing and Instruction.
https://www.worldcat.org/title/ys-way-to-physical-fitness-the-complete-guide-to- fitness-testing-
and-instruction/oclc/18497437.

Scoot, Jennifer R. 2019. The Health and Fitness Benefits of Flexibility Training.
https://www.verywellfit.com/flexibility-definition-and-examples-3496108

Wood, Robert. 2012. Sit and Reach Norms.

https://www.topendsports.com/testing/morms/sit-and-reach.htm

Mayo Clinic. (n.d.). Barriers to fitness: Overcoming common challenges. Retreived from
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20045099 on Janaury 26,
2021.

Lifestyle. (n.d.). " Do You Apply These Health Related Fitness Components to Your Healthy Lifestyle?". Retreived
https://www.lifestyle-for-healthy-living.com/health-related- fitness.html#:~:text=Health%20related
%20fitness%20is%20all%20about%20personal%2 0health,lifestyle%20to%20support%20a%20higher
%20quality%20of%20life on January 25, 2021.

Morris, M. (2020). THE ULTIMATE FITNESS ASSESSMENTS GUIDE. retrieved from

https://www.exercise.com/learn/health-and-fitness-assessments- guide/#:~:text=A%20fitness
%20assessment%20is%20a%20test%20or%20measurement,t o%20collect%20personal%20information
%20or%20additional%20health%20informatio n on Janaury 26, 2020.

Prepared by:

BRYAN L. CANCIO
Master Teacher III
Davao City Division
Region XI