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Department of Education
Region III- Central Luzon
Division of Tarlac Province
Schools Division of Tarlac Province
Capas National High School
1. GOOD DAY grade 11 STUDENTS, YOU ARE NOW LISTENING TO OUR FIRST
EVER SCHOOL ON THE AIR PROGRAM, I AM YOUR RADIO TEACHER, , Benjie
Panlican FROM CAPAS NATIONAL HIGH SCHOOL.
2. As we start to explore new things in this Subject, MAKE SURE THAT YOU ARE IN A
COMFORTABLE PLACE AND FAR FROM NOISE SO THAT YOU CAN HEAR ME
LOUD AND CLEAR. (MUSIC)
3. AT THIS POINT, QUICKLY GET YOUR MODULE IN H.O.P.E-1 Grade 11, Week 3
titled, EXERCISE FOR FITNESS.
10. IN YOUR PAPER, TAKE DOWN NOTES OF THE IMPORTANT TERMS THAT WE
WILL ENCOUNTER.
11. AT THIS POINT, WE ARE GOING TO RECALL the HRF or Health-Related Fitness index
protocol test . THESE WERE ALREADY DISCUSSED IN YOUR PREVIOUS GRADE.
12. The HRF index protocol consisted of the following 10 tests, THIS INCLUDES THE
FOLLOWING:
Body composition:
a) Body mass index (BMI) - A key index for relating weight to height. Abbreviated BMI.
BMI is a person's weight in kilograms (kg) divided by his or her height in meters squared.
The National Institutes of Health (NIH) now defines normal weight, overweight, and obesity
according to BMI rather than the traditional height/weight charts.
b) Waist-to-hip ratio - The ratio can be measured more precisely than skin folds, and it
provides an index of both subcutaneous and intra abdominal adipose tissue (Bjorntorp, 1987).
The suggestion for the use of proxy anthropometric indicators arose from a 12‐year follow ‐
up of middle‐aged men, which showed that abdominal obesity (measured as waist–hip ratio)
was associated with an increased risk of myocardial infarction, stroke and premature death,
whereas these diseases were not associated with measures of generalized obesity such as
BMI (Larsson et al., 1984).
c) Waist circumference (abdominal fat) - waist circumference and BMI are interrelated;
waist circumference provides an independent prediction of risk over and above that of BMI.
Waist circumference measurement is particularly useful in patients who are categorized as
normal or overweight on the BMI scale. At BMIs 35, waist circumference has little added
predictive power of disease risk beyond that of BMI. It is therefore not necessary to measure
waist circumference in individuals with BMIs 35.
e) Twelve minutes’ walk/run test to calculate a predicted maximal oxygen consumption test
(VO2max/VO2peak).
f) Muscular strength and endurance are the ability to exert maximal force in one single
contraction, such as lifting a weight that you could lift only once before needing a short
break. Muscular power refers to a great force production over a short period of time, such as
in fast leg kicks and explosive jumping. Muscular endurance is when less force is sustained
over a longer period such as in gallops, skips, pliés, and swings. Dancers often confuse
endurance with strength, so it is sometimes useful to think of endurance as continuous and
strength as maximal.
One-minute push-ups.
One-minute, bent-knee sit-ups.
g) Leg-bend test.
Flexibility: exercises stretch your muscles and can help your body stay flexible. These
exercises may not improve your endurance or strength but being flexible gives you more
freedom of movement for other exercise as well as for your everyday activities. It may also
help you avoid discomfort when confined in a space for a long period of time (like a long
meeting or a plane flight).
h) Sit and reach test.
i) Shoulder flexibility test.
j) Balance: is the ability to maintain equilibrium when stationary or moving (i.e. not to fall
over) through the coordinated actions of our sensory functions (vision, hearing and
proprioception). Balance comprises of static balance (the ability to retain the center of mass
above the base of support in a stationary position) and dynamic balance (the ability to
maintain balance under changing conditions of body movement. Stork stand test.
13. NOW THAT WE CAN RECALL THEM PROPERLY, WE SHALL FOCUS ON THE
BARRIERS TO PHYSICAL ASSESSMENT.
24. THOSE ARE THE BARIERS TO PHYSICAL ASSESSMENT AND IN THIS TIME OF
PANDEMIC REGULAR PHYSICAL ACTIVITY IS VERY IMPORTANT NOT JUST
BECAUSE IT CAN HELP US TO IMPROVE CARDIORESPIRATORY FITNESS, BUILD
STRONG BONES AND MUSCLES, CONTROL WEIGHT, REDUCE THE RISK OF
DEVELOPING HEALTH CONDITIONS(HEART DISEASE,CANCER, TYPE 2 DIABETES)
26. AND YOUR NEXT ACTIVITY, I WILL GIVE YOU ENOUGH TIME TO ANSWER THIS
ON YOUR GIVEN SCHEDULE OR YOUR FLEXIBLE MODULAR TIME.(3 SECONDS
MUSIC)
31. LET’S NOW CHECK IF YOU WERE ABLE TO GRASP THE CONTENT OF OUR
LESSON TODAY.
32. YOU ARE EXCELLENT!
33. THAT CONCLUDES OUR LESSON FOR TODAY. STAY TUNED FOR MORE FUN
LEARNING. THIS HAS BEEN YOUR DJ ______, NOW SIGNING OFF. HAVE A GREAT
AND PRODUCTIVE DAY!