Self-testing

Activity for a
Healthy Me!
TOPIC:
• Importance of Health-
Related Fitness
• Ability to Perform Daily
Activities
• Weight Management
• Components of Health-
Related Fitness
 Objectives:
1.Discuss the significance of
assessing health–related fitness
component
2. Administer self–assessment on
health–related fitness (HRF).
3. Reflect on the test results and
suggest future plans for
improvement
Pre-activity: Getting ready for Physical
Activity
PAR Q & YOU
• Regular physical activity is fun and healthy and increasingly
more people are starting to become more active every day.
Being more active is very safe for most people. However,
some people should check with their doctor before they start
becoming much more physically active.
• If you are planning to become much more physically active
than you are now, start by answering the seven questions in
the box below. If you are between the ages of 15 and 69, the
PAR-Q will tell you if you should check with your doctor before
you start.
• Common sense is your best guide when you answer these
questions. Please read the questions carefully and answer
each one honestly: check YES or NO.
Guide Question: How will you describe
your physical fitness level?
1. During the pre-activity on Par-Q &
You, have you encountered any
physical activity barrier? Is there
any personal or environmental
barrier? If yes, please list it down.
2. Cite some ways to overcome
situations that hinder you to
engage in physical activity.
Group the class into four. Give them specific
topics to ponder
Group 1: Body Composition
Group 2: Flexibility
Group 3: Cardio-respiratory Endurance
Group 4: Muscular Strength and
Endurance
With the use of Graphic Organizer, explain
briefly and clearly the definition, cite some
examples and give its importance.
Activity 1: Self-testing Activities for
Health-related fitness
I. Anthropometric Measurements
Purpose: To measure body composition
Equipment: weighing scale, tape measure
Goal: Take body measurements
Preliminary: Prepare needed materials
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).
Anthropometric Measurements
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.
I. Anthropometric Measurements
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.
II. 3-Minute Step Test
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
Preliminary: Illustrate angles on a poster
board and paste it on the wall.
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
• Preliminary: Prepare needed materials
IV. Zipper Test
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)
• Preliminary: Prepare the mat. Place two
tape marks 4 ½ inches apart
on the floor.
 V. Curl-up (Dynamic)
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 1st tape mark.
3. From that position, curl your trunk up with heels in
contact with the floor until your fingers reach the 2nd
marker.
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
• Preliminary: Prepare needed
material
•
VI. 90-degree Push-up (Dynamic)
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
VII. Flexed-Arm Support (Static)
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.
Measuring your fitness level is one way to find out
your level of physical fitness. Below are references
for interpretation.
• Rating Scale for Dynamic Muscular Endurance
Measuring your fitness level is one way to find out
your level of physical fitness. Below are references
for interpretation.
• Rating Scale for Static Endurance
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
• Body composition
Activity 2: Self-Assessment Card: Health-
related fitness status
• Cardiovascular Endurance

3- minute Recovery PR & Implications