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    HRF Activity PDF

    Uploaded by

    Joanna Yasmin Escarcha
    This document provides instructions for self-testing various components of health-related fitness. It describes 7 tests to measure: 1) anthropometric measurements like height, weight, waist circumference to calculate BMI and waist-to-hip ratio; 2) cardiovascular endurance using the 3-minute step test; 3) hamstring and hip flexibility; 4) shoulder flexibility with the zipper test; 5) abdominal muscle strength and endurance with curl-ups; 6) upper body muscle strength and endurance with push-ups; and 7) upper body muscular strength holding a flexed arm position. It emphasizes the importance of assessing one's health-related fitness levels and provides a reference chart for interpreting results.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    HRF Activity PDF

    Uploaded by

    Joanna Yasmin Escarcha
    52 views39 pages
    This document provides instructions for self-testing various components of health-related fitness. It describes 7 tests to measure: 1) anthropometric measurements like height, weight, waist circumference to calculate BMI and waist-to-hip ratio; 2) cardiovascular endurance using the 3-minute step test; 3) hamstring and hip flexibility; 4) shoulder flexibility with the zipper test; 5) abdominal muscle strength and endurance with curl-ups; 6) upper body muscle strength and endurance with push-ups; and 7) upper body muscular strength holding a flexed arm position. It emphasizes the importance of assessing one's health-related fitness levels and provides a reference chart for interpreting results.

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    HRF-activity.pdf

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    This document provides instructions for self-testing various components of health-related fitness. It describes 7 tests to measure: 1) anthropometric measurements like height, weight, waist circumference to calculate BMI and waist-to-hip ratio; 2) cardiovascular endurance using the 3-minute step test; 3) hamstring and hip flexibility; 4) shoulder flexibility with the zipper test; 5) abdominal muscle strength and endurance with curl-ups; 6) upper body muscle strength and endurance with push-ups; and 7) upper body muscular strength holding a flexed arm position. It emphasizes the importance of assessing one's health-related fitness levels and provides a reference chart for interpreting results.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    52 views39 pages

    HRF Activity PDF

    Uploaded by

    Joanna Yasmin Escarcha
    This document provides instructions for self-testing various components of health-related fitness. It describes 7 tests to measure: 1) anthropometric measurements like height, weight, waist circumference to calculate BMI and waist-to-hip ratio; 2) cardiovascular endurance using the 3-minute step test; 3) hamstring and hip flexibility; 4) shoulder flexibility with the zipper test; 5) abdominal muscle strength and endurance with curl-ups; 6) upper body muscle strength and endurance with push-ups; and 7) upper body muscular strength holding a flexed arm position. It emphasizes the importance of assessing one's health-related fitness levels and provides a reference chart for interpreting results.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 39

    Self-testing

    Activity for a
    Healthy Me!
    What are the five
    Health - Related Fitness
    Components?
    What is the
    significance of
    assessing health-
    related fitness?
    Stretch Your Body!
    Self-testing Activities
    for Health-related
    fitness
    I. Anthropometric
    Measurements
    - are systematic measurements of
    the size, shape and composition of
    the human body.
    Purpose: To measure body
    composition
    Equipment: weighing scale, tape
    measure
    Goal: Take body measurements
    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. Waistline. Locate your upper hipbone. Find the
    proper spot by placing your hands around your
    waist, squeezing slightly, and then moving your
    fingers downward until you feel the top curve of
    your hips. Place a tape measure around your bare
    stomach just above the upper hipbone. Record in
    centimeters (cm).
    4. Hipline. Place tape measure in the widest part of
    hip in line with the pubis.
    5. Computation/s
    a. Body Mass Index (BMI) - measure of body mass based
    on height and weight that aid in determining weight
    categories.
    BMI = _____Weight in kg_________
    (Height in m) x (Height in m)
    b. Waist to Hip Ratio (WHP) - measure stored body fats
    percentage by the relative measurement of waist and hip

    WHR = Waist Circumference (cm)


    Hip Circumference (cm)
    II. 3-Minute Step Test
    Purpose: Test for Cardiovascular Endurance
    level based on how quickly your heart rate
    will come back down after a physical activity
    Equipment: stopwatch, 12-inch bench box, a
    metronome
    Goal: In a constant pace, step on and off the
    bench for 3 minutes straight
    Procedure:
    1. Stand close to the 12-inch bench box while your
    partner sets the metronome in 96 beats per minute
    (bpm).
    2. 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 and get
    your pulse rate.
    3. Record the Exercise Heart Rate: _______ bpm
    III. Hamstring and Hip Flexor Test
    Purpose: To test flexibility of the
    hamstring and hips
    Equipment: protractor
    Goal: Keeping both legs straight, lift
    one leg to the maximum angle while
    the other leg remain flat on the floor
    Procedure:
    1. Lie on your back on the floor beside a wall.
    2. Slowly lift one leg off the floor. Keep the other leg flat on the floor.
    3. Keep both legs straight.
    4. Continue to lift the leg until either leg begins to bend or the lower leg
    begins to lift off the floor.
    5. Place a yardstick against the wall to mark the spot to where the leg
    was lifted. Lower the leg.
    6. Using a protractor, measure the angle created by the floor and the
    yardstick. The greater the angle the
    better your score.
    7. Repeat with the other leg.
    IV. Zipper Test
    Purpose: Test for the shoulder
    flexibility
    Equipment: tape measure
    Goal: Raise one arm across your
    back with bent elbow and fingers
    reaching down
    Procedure:
    1. In a standing position, raise one arm across
    your back, bend the elbow and reach down as far as possible.
    Simultaneously, bring the other arm down behind the back
    trying to cross fingers over those with the other hand.
    2. Measure the distance of overlapped fingers in cm. If they fail
    to meet, score it as a minus or <0. Write zero if the fingertips
    just touched with no overlap.
    3. Repeat the procedure with the other hand. Record the
    score.
    V. Curl-up (Dynamic)
    Purpose: Test abdominal
    muscles strength and endurance
    Equipment: mat, adhesive tape
    Goal: Perform curl-up with proper
    pacing (3 seconds per curl)
    Procedure:
    1. Sit on a mat in a long sitting position. Bend your legs more than 90
    degrees with feet remaining flat on the floor.
    2. Lay down with arms extended at the sides, palm facing down with
    fingers extended touching the 1 tape mark.
    st

    3. From that position, curl your trunk up with heels in contact with the
    floor until your fingers reach the
    2 marker.
    nd

    4. Upon reaching the second marker, lower back to the starting


    position. Repeat one-curl up every 3 seconds.
    5. Continue the curl-ups and stop when you are unable to keep the
    pace.
    Record the number of repetitions.
    VI. 90-degree Push-up (Dynamic)
    Purpose: Test for the strength
    and endurance of the upper arm
    muscles
    Equipment: mat
    Goal: To perform a proper push-
    up
    Procedure:
    1. From prone lying position, place the hands just outside the
    shoulders with elbows bent.
    2. Males: Support the body in a push-up position from the toes
    with back, hip and legs align.

    Females: Support the body in a push-up position from the


    knees instead of toes, with back, hip, and legs aligned.
    3. Lower the body until the upper arm is parallel to the floor or
    a 90 degrees angle of the bent elbow.
    4. Repeat as many times as possible.
    VII. Flexed-Arm Support (Static)
    Purpose: Test the muscular
    strength of the shoulder and
    upper arm
    Equipment: mat, stopwatch
    Goal: Hold the push-up position
    not more than 35 seconds
    Procedure:
    1. Use the Push-up procedure 1 & 2 for
    preparatory position. From the starting
    position, lower the body until the upper arm
    is parallel to the floor and elbow flexed at 90
    degrees (see images above).
    2. Hold the position as long as possible.
    3. Record the obtained holding position.
    Measuring your fitness level
    is one way to find out your
    level of physical fitness.
    Below are references for
    interpretation.
    Activity 2: Self-Assessment Card: Health-
    related fitness status
    Directions: Fill up necessary information
    needed. Interpretations will be based on the
    chart above. Complete the column for
    analysis/implications in two or three
    sentences only.
    Is it important for you to
    know the your fitness
    level? Why?
    Fitness level assessment determines the current health
    status of an individual. Assessing one’s health status will help
    a person be informed of his or her strengths and weaknesses
    leading him/her to observe a healthy lifestyle and to select
    appropriate activities for improvement.
    To maintain general fitness, develop the health-related
    physical activities that include cardiovascular endurance,
    muscular strength, muscular endurance, flexibility and body
    composition.

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