Fitness Tests Management For Sustainable Health

Fitness Tests Management for Sustainable Health
Physical fitness testing

- Is a continuous process that leads to the awareness of the importance of holistic wellness
that focuses on the mind and body. It is not only practiced in school, because all
throughout our lives, physical fitness can be done to assist many people to adapt a
lifetime fitness goal.
Health-related Fitness
BODY COMPOSITION
- This is the relative percentage of body fat compared to lean body mass. Body Mass
Index. This determines one's health fitness based on weight and height results.
MUSCULAR STRENGTH
- This is the amount of force that a person can produce in a single muscle contraction.
Muscular Endurance is the capacity of the group of muscles to contract over a long
period of time.
PARTIAL CURL-UPS
- This exercise measures the strength and endurance of the abdominal muscles that assist a
person to uphold good posture. They also prevent occurences of lower back pains.
PUSH-UPS
- This exercise measures the strength and endurance of the chest muscles and the arms to
withstand heavy tasks.
TRUNK LIFT
- This exercise measures the strength and flexibility of the muscles in the lower back
extensor to maintain a healthy back.
CARDIOVASCULAR ENDURANCE
- This refers to the capacity of the heart to effectively pump to meet the demands of
exercise.
1 KILOMETER RUN/WALK
- This exercise measures the capacity of the heart, lungs, circulatory system, and muscles
to transport and use the oxygen in the body during physical activities.
FLEXIBILITY
This refers to the capacity to use the joints in its normal range of movement. A person with good
flexibility can undertake tasks efficiently with less risk of injury.
ZIPPER TEST
This exercise measures the flexibility of the shoulders joints.
SIT-AND-REACH
This exercise measures the flexibility of the muscles at the back of the thigh (hamstring)
Skill-related Fitness
SPEED
This is the capacity of the body to cover or move in a certain distance for a short period of time.
40-METER SPRINT
This exercise measures the acceleration and speed.
AGILITY
This is the capacity to control body movements and shift direction quickly from one place to
another.
HEXAGON AGILITY TEST
This exercise measures the ability to change direction at a certain speed, and improves gravity
awareness, body control and foot speed.
BALANCE
This is the capacity to maintain equilibrium even when moving.
STORK STAND TEST

This exercise measures the ability to balance in a static position, improves performance, and
reduces the risk of injury.
COORDINATION
This refers to the capacity of the body to use all the senses and its parts together to produce and
execute smooth movements efficiently.
PAPER JUGGLING
This exercise measures the ability to focus and switch between tasks quickly.
POWER
This is the capacity to transfer force at a rapid pace. This is the product of strength and speed.
STANDING LONG JUMP

This exercise measures and assesses strength and leg power.
REACTION TIME
This is the capacity to respond quickly to stimulus.
STICK DROP TEST

This exercise measures the reaction time and improves alertness and quickness of the eyes.
Prevention of Lifestyle Diseases
- Lifestyle diseases are common nowadays because of the different risks that expose many
people to acquire such ailments.
- Yearly, the frequency or number of people with lifestyle diseases increases. This is an
alarming issue that needs to be immediately addressed.
TYPES OF PROBLEMS
1. Obesity
- Excessive fat of a person gained from food or inactive lifestyle.
- If not given much attention , it may lead to high blood pressure, heart disease,
diabetes, and other ailments. Therefore, awareness of the daily calorie intake is
necessary to prevent such diseases.
The Don’ts of Eating

- Skipping Breakfast
- Weight Targets
- Not eating fruits and vegetables
- Night, social, and emotional eating
How to overcome Obesity

- Exercise Daily
- Avoid Overeating
- Reduce passive pastimes
- Eat balanced meals
2. Diabetes
- This pertains to a person's condition wherein the amount of sugar (glucose) in the
blood is too high and the body cannot use it properly because it cannot enter the
body's cells.
3. Heart Diseases
- The leading global cause of death and major disabilities are heart diseases.
- These have various forms, causes and treatments.
How to overcome heart diseases

- Adopt a healthy lifestyle
- Have a diet rich in fruits, vegetables, and whole grains to protect the heart.
- Practice regular physical involvement.
- Stay happy and avoid life stressors.

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Fitness Tests Management for Sustainable Health

Physical fitness testing

STORK STAND TEST

STANDING LONG JUMP

STICK DROP TEST

The Don’ts of Eating

How to overcome Obesity

How to overcome heart diseases

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