BENEFITS OF PHYSICAL ACTIVITY AND EXERCISE

With the demands of college life, you might think you don’t have any time left for PHYSICAL ACTIVITY in your schedule. Or
maybe you hate engaging on it because you see it as a chore or a boring activity. But there are tons of ways to be active and
ways to fit exercise into your day.

Actually, the benefits of PHYSICAL ACTIVITY are endless. From making you happier to helping you live longer, regular involvement
in PHYSICAL ACTIVITY is key to living a healthy and have a well-balanced life. Your participation in a lot of PHYSICAL ACTIVITIES
can lead you to immediate and long-term benefits. To reap the maximum benefits of PHYSICAL ACTIVITY, remember that an
exercise program should include all the main five components of physical fitness. These are the health related fitness components
such as: cardiovascular endurance, flexibility, muscular endurance and muscle strength.
Being physically active and fit can improve your health today, tomorrow, and in the future. However, most people do not do
enough physical activity. People of all types, shapes, sizes, and abilities can benefit from being physically active. The more you do,
the greater the health benefits and the better you'll feel. The information above can help you learn ways to add physical activity
to your life.
 PHYSICAL FITNESS TEST

Importance of Health-related Fitness Components

A lot of us can be and should be both more physically active and more physically fit.Day by day, broadcast and print media
discusses the need for everyone to be physically active by engaging ourselves in regular and vigorous physical activity and
exercise.

1. The health-related components of fitness target essential body functions that impact directly on our health.
2. Improved cardio respiratory endurance, muscular strength, flexibility, local muscular endurance and body composition all
positively affect our health.
3. Regular exercise strengthens bones and muscles, both of which give shape to the body.
4. Physical activity promotes healthy bone growth which is important to support our weight as well as enabling basic motor skills
like carrying objects.
5. Exercise strengthens the heart, making it a more effective pump in supplying the body with oxygen and nutrients.
6. The heart muscle needs to remain strong so that it can pump blood every day for our entire lives.
7. Exercise increases the heart’s ability to contract forcefully, allowing it to pump more blood into our circulatory system with each
beat.
8. Activity also improves our breathing and the ability of the lungs to take in oxygen.
-The harder we work, the more oxygen we need to deliver via the blood to the working muscle.
-This is why we breathe more rapidly during exercise sessions.
 Health-related Physical Fitness Tests

Muscular Cardio-respiratory
Body Composition Flexibility
Endurance/Strength Fitness

BMI Zipper Test Plank/push up 3- minute step test

1.Body Composition (Body Mass Index (BMI ) Test

a technique to determine thinness and excessive fatness that incorporates Height and Weight to estimate critical fat values at
which the risk for disease increases. BMI is calculated by dividing your body weight (expressed in kilograms) by the square of
your height (expressed in meters).

2. Flexbility Test - the ability of the joints and muscles to move through its full range of motion. Zipper Test
Purpose : To test the flexibility of the shoulder girdle.
Equipment : Ruler
Procedure for the performer:
1. Stand erect.
2. Raise your right arm, bend your elbow, and reach down across your back as far as possible, to test the right shoulder, extend
your left arm down and behind your back, bend your elbow up across your back, and try to reach/cross your fingers over those of
your right hand as if to pull a zipper or scratch between the shoulder blades.
3. To test the left shoulder, repeat procedures a and b with the left hand over the left shoulder.
For the partner:
1. Observe whether the fingers touched or overlapped each other, if not, measure the gap between the middle fingers of both
hands.
2. Record the distance in centimeter.
Record the gap/overlapto the nearest0.1 centimeter.

. Scoring:

3.Cardiorespiratory endurance – the ability of the heart, lungs and blood vessels to deliver adequate amounts of
oxygen to the cells to meet the demands of prolonged physical activity.

3 – Minute Step Test

Purpose :To measure cardiovascular endurance. Equipment :
 1. Step Height of Step: * Elementary -8 inches *Secondary-12 inches
2. Stopwatch
3. Drum, clapper or any similar device

Procedure for the performer:

1. Position one foot away from the step or bench.

2. At the signal “Go”, step up and down the step/ bench for 3 minutes at a rate of 24 steps per minute. One step consists of 4
beats – that is, up with the left foot (ct.1), up with the right foot (ct.2), down with the left foot (ct.3), down with the right foot
(ct.4).
3. Immediately after the exercise, locate your pulse and wait for the signal to start the counting.
4. Don’t talk while taking the pulse.
5. Count the pulse beat for 10 seconds, multiply it by 6.
For the partner:
1. As the student assumes the position in front of the step, signal “ready” and “go”, start the stopwatch for the 3minute Step
test.
2. After the test, allow performer to locate his/her pulse in 5 seconds.
3. Give the signal to count the pulse beat.
4. Let the performer count his/her pulse beat for 10 seconds and multiply it by 6.

Resting Heart Rate Ratings

Heart Rate (beats/min) Rating

≤ 59 Excellent

60 – 69 Good

70 – 79 Average

80 – 89 Fair

≥ 90 Poor

Norms for 3-Minute Step Test (Men)

Fitness Excellent Good Above Average Average Below Average Poor Very Poor
Category

Age
18-25 ≤ 85 85-98 99-108 109-117 118-126 127-140 ≥ 140
26-35 ≤ 88 88-99 100-111 112-119 120-126 127-138 ≥ 138
36-45 ≤ 90 90-102 103-110 111-118 119-128 129-140 ≥ 140
46-55 ≤ 94 94-104 105-115 116-120 121-126 127-135 ≥ 135
56-65 ≤ 95 95-104 105-112 113-118 119-128 129-139 ≥ 139
65+ ≤ 90 90-102 103-115 116-122 123-128 129-134 ≥ 134

Norms for 3-Minute Step Test (Women)

Fitness Excellent Good Above Average Average Below Average Poor Very Poor
Category

Age
18-25 ≤ 79 79-89 90-99 100-105 106-116 117-128 ≥ 128
26-35 ≤ 81 81-89 90-99 100-107 108-117 118-128 ≥ 128
36-45 ≤ 83 83-96 97-103 104-112 113-119 120-130 ≥ 130
46-55 ≤ 87 87-97 98-105 106-116 117-122 123-122 ≥ 132
 56-65 ≤ 86 86-97 98-103 104-112 113-120 121-129 ≥ 129
65+ ≤ 88 88-96 97-103 104-113 114-120 121-130 ≥ 130

4. Muscular Strength – the ability of a muscle to exert maximum force against resistance (for example, 1 repetition
maximum {or 1 RM} on the bench press exercise).
BASIC PLANK
Purpose : To measure strength/stability of the core muscles. Equipment :
Exercise mat

Procedure for the performer:

1. Assume a push-up position. Rest body on forearms with palms and fingers flat
on the floor. Elbows are aligned with the shoulders.
2. Legs are straight with ankles, knees and thighs touching together.
3. Support weight on forearms and toes; make sure that your back is flat. Head, neck and spine are in a straight line.
4. Keep abdominals engaged /contracted; do not let stomach drop or allow hips to rise.

For the partner:

1. Ensure the availability of a mat/smooth flooring or anything that can protect the forearms.
2. Give the signal “start/go” and start/press the time piece.
3. Make sure that the back of the head, neck, spine, and ankles are in a straight line.
Stop the time when the performer can no longer hold the required position, or, when the performer has held the position for at
least 90 seconds. Holding the plank position beyond 90 seconds is considered unnecessary.

Scoring: Record the time in the nearest seconds/minute

Muscular Endurance – the ability of a muscle to exert submaximal force repeatedly over time.

PUSH-UP STEPS:
1. Get down on all fours, placing your hands slightly wider than your shoulders.
2. Straighten your arms and legs.
3. Lower your body until your chest nearly touches the
floor.
4. Pause, then push yourself back up.
5. Repeat
 PHYSICAL FITNESS TEST RECORD

NAME: Nicky Byrne G. Cadenas DATE: _________________________________________

SIGNATURE: _____________________________
FITNESS TESTING DATE: November 11, 2021 WITNESS: _____________________________________

PERSONAL PROFILE

NAME: Nicky Byrne G. Cadenas PROFESSOR: __________________________________

COURSE/SECTION: BSTM-1A
HEALTH/FITNESS PROFILE
AGE: 19 years old GENDER: Female WEIGHT: 58 (Kg.) HEIGHT: 5”5 Medical Record: none
___________________________________________________________________________________________________________________________________
___________________________________________________________________________________________________________________________________

FITNESS TEST SCORE

COMPONENT Final Post REMARKS
MEASURED Pre-Test Midterm Post Test Test

BMI 22
Cardio- 3 min step RHR WHR RHR WHR RHR WHR
test with
HRPM
120 160

Flexibility- LEFT: 1cm LEFT: LEFT:

Zipper Test
RIGHT:5cm RIGHT: RIGHT:
Plank 20
seconds
Push-up 20 reps