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    PEandHEALTH3 Lesson1 FitnessTest Edited

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    Symoun
    Physical education

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    PEandHEALTH3 Lesson1 FitnessTest Edited

    Uploaded by

    Symoun
    1 views21 pages
    Physical education

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    PEandHEALTH3_Lesson1_FitnessTest_edited

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    Physical education

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    1 views21 pages

    PEandHEALTH3 Lesson1 FitnessTest Edited

    Uploaded by

    Symoun
    Physical education

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    You are on page 1of 21

    SELF-ASSESSMENT

    Lesson 1

    ACTIVITIES FOR A
    HEALTHIER ME
    ?

    ? WHAT IS

    PHYSICAL
    ? FITNESS ?
    ?
    ? ?
    WHAT IS PHYSICAL FITNESS?

    Physical Fitness is the ability to carry


    out daily tasks and have enough energy to respond to
    unexpected demands.
    WHY DO WE NEED TO ASSESS ONE’S
    HEALTH STATUS?

    Assessing one’s health status will help the person


    know about one’s strengths and weaknesses.
    Awareness of individuals’ health-related fitness and its
    relevant interpretations will aid the person to efficiently
    create an action plan in observing a healthy lifestyle
    and selecting appropriate activities for areas that need
    improvement.
    UNDERSTANDING
    HEALTH-RELATED
    FITNESS (HRF)
    WHAT IS HEALTH-RELATED FITNESS?

    Health-Related Fitness involves exercise


    activities that you do to try to improve your physical
    health and stay healthy.
    Health-related fitness is all about personal
    health and how the healthy lifestyle of physical activity
    influences us as a person. This is important for
    anyone who wants to live a physically active lifestyle
    to support a better quality of life.
    5 MAIN COMPONENTS OF PHYSICAL
    FITNESS:
    1. Cardiovascular Endurance – it helps the body combat
    various disease like coronary heart disease, high blood
    pressure, stroke, obesity, and stress.
    2. Muscular strength – the amount of force a muscle can
    exert in one contraction
    3. Muscular endurance – the ability of the muscle to continue
    to perform without fatigue
    4. Flexibility – ability to move joints freely through their full
    range of motion
    5. Body Composition – the relative proportions of fat mass
    and lean mass in the body
    PHYSICAL
    FITNESS
    TEST
    BODY COMPOSITION

    Procedure:
    1.Height. Stand with trunk straight. Measure the
    distance from the floor to the top of the forehead.
    Record the score in centimeters (cm).
    2.Weight. Stand on a weighing scale free from any
    object for weight accuracy. Record in kilograms (kg).
    3.Compute the BMI.
    BODY MASS INDEX COMPUTATION

    Formula:
    weight (kg) weight (kg)
    BMI=height (m)² or BMI=height (m) x height(m)

    BMI Categories:
    UNDERWEIGHT: <18.5
    NORMAL WEIGHT: 18.5 – 24.9
    OVERWEIGHT: 25-29.9
    OBESITY: 30 and >
    3- MINUTE STEP TEST
    (Cardiovascular Endurance)

    Procedure:
    a) Stand close to the 12-inch bench box, or on a stair, while
    partner will set the metronome in 96 beats per minute
    (bpm)
    b) When ready to begin, start the stopwatch, step one foot
    at a time to the beat (up, up, down, down). When 3
    minutes is up, stop immediately get your pulse rate
    within 1 minute.
    c) Record your heart rate.
    ZIPPER TEST
    (Flexibility)

    • Purpose – to touch the fingertips together behind the back


    by reaching over the shoulder and under the elbow.
    • Materials/Equipment: Ruler
    • Scoring – record zipper test to the nearest 0.1 centimeter
    ZIPPER TEST
    (Flexibility)

    Standard Scoring:
    0– did not touch fingers
    1– touched only tip of fingers
    2– fingers overlapped by 1 to 2 cm
    3– fingers overlapped by 3 to 4 cm
    4– fingers overlapped by 5 to 7 cm
    5– fingers overlapped by 8 cm or more
    SIT-AND-REACH
    (Flexibility)

    For the performer (you):


    a. Sit on the floor with back, head and shoulders
    flat on the wall. Feet should be 12 inches apart.
    b. Interlock thumbs and position the tip of fingers
    on the floor without bending the elbows.
    c. After the partner has positioned the zero point
    of the tape measure (at the tip of the middle
    finger), you start the test by sliding the hands
    slowly forward without jerking, trying to reach the
    farthest point possible without bending the knees.
    Do it twice.
    SIT-AND-REACH
    (Flexibility)

    For the partner:


    a. As the performer assumes the (b)
    procedure, position the zero point of the tape
    measure at the tip of the middle fingers of the
    performer.
    b. See to it that the knees are not bent as the
    performer slides the
    farthest distance that he could.
    c. Record farthest distance reached in
    centimeters.
    BASIC PLANK
    (Muscular Strength and Endurance)

    For the performer:


    a. Assume a push-up position. Rest body on forearms with palms
    and fingers flat on the floor. Elbows are aligned with the shoulders.
    b. Legs are straight with ankles, knees and thighs touching together.
    c. Support weight on forearms and toes, make sure that your back is
    flat. Head, neck and spine are in a straight line.
    d. Keep abdominals engaged/contracted; do not let stomach drop or
    allow hips to
    BASIC PLANK
    (Muscular Strength and Endurance)

    For the partner:


    a. Ensure the availability of mat/smooth flooring or anything that
    can protect the forearms.
    b. Give the signal “Start/Go” and start/press the time piece.
    c. Make sure that the back of the head, neck, spine and ankles are in
    a straight line. Give two (2) warnings.
    d. Stop the time when the performer can no longer hold the required
    position, or, when the performer has held the position. Maximum is 90
    second.
    PUSH UP
    (Muscular Strength and Endurance)

    For the performer:


    a. Lie down on the mat; face down in standard push-up position: palms
    on the mat about shoulder width, fingers pointing forward, and legs
    straight, parallel and slightly apart, with the toes supporting the feet.
    b. FOR BOYS: Straighten the arms, keeping the back and knees
    straight, then lower the arms until there is a 90-degree angle at the
    elbows (upper arms are parallel to the floor).
    FOR GIRLS: With knees in contact with the floor, straightens the arms,
    keeping the back straight, then lowers the arms until there is a 90-
    degree angle at the elbows (upper arms are parallel to the floor).
    c. Perform as many repetitions
    PUSH UP
    (Muscular Strength and Endurance)

    For the partner:


    a. As the performer assumes the position of push-up, start counting as
    the performer lowers his/her body until he/she reaches 90- degree angle
    at the elbow. The partner should stand in front of the student and his/her
    eyes should be close to elbow level to accurately judge the 90-degrees
    bend.
    b. Make sure that the performer executes the push-ups in the correct
    form.
    c. The test is terminated when the performer can no longer execute the
    push-ups in the correct form, is in pain, voluntary stops, or cadence is
    broken. Maximum: For Boys – 50 push-ups
    For Girls – 25 push-up
    BASIC PLANK AND PUSH UP
    (INTERPRETATION)

    Push-ups
    Classification Basic Plank
    Male Female
    High Performance 29 and up 17 and up 30 sec and above
    Zone

    Good fitness Zone 20-28 12-16 20-29 sec

    Marginal Zone 16-19 8-11 10-19 sec

    Low Zone 15 and below 7 and below 9 sec and below

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