PHYS

ED U C I C A L
A
& H E T IO N
ALTH

LESS
ON 6
TEST : SE L
ING F
ACTI -
VITY
FOR A
HEAL
THY M
E!
 G AC TI VITY
L F-T ESTI N
: SE
ESSON 6 A LT HY M E!
FOR A HE

• KEEPING THE BODY

PHYSICALLY ACTIVE ENABLES
THE BODY SYSTEMS TO
FUNCTION PROPERLY WITH
VIGOR AND ALERTNESS.
• STAYING IN SHAPE ALLOWS
THE INDIVIDUAL TO PERFORM
DAILY TASK EFFICIENTLY AND
EFFECTIVELY RESULTING TO
BETTER OUTPUT AND
PERFORMANCE.
 AD Y FO R
ET T I NG RE
G C T I VI T Y
L A
PHYSICA
DIRECTIONS: PRIOR
TO ANY PHYSICAL
ACTIVITY, IT IS JUST
RIGHT TO ASSESS YOUR
GENERAL HEALTH
THROUGH THE PAR–Q &
YOU QUESTIONNAIRE.

FILL UP THE PAR-Q AS

PRE-REQUISITE TO
CHECK READINESS FOR
PHYSICAL ACTIVITY.
PLEASE FILL-UP AND
3
ANSWER THE
QUESTIONS HONESTLY.
PRE-ACTIVITY: GETTING READY
FOR PHYSICAL ACTIVITY
 S TES TI NG
AL FI T NE S
PHYSIC

• ASSESSING ONE’S HEALTH

STATUS WILL HELP THE
PERSON KNOW ABOUT ONE’S
STRENGTHS AND
WEAKNESSES. AWARENESS OF
INDIVIDUALS’ HEALTH-
RELATED FITNESS AND ITS
RELEVANT INTERPRETATIONS
WILL AID THE PERSON TO
EFFICIENTLY CREATE AN
ACTION PLAN IN OBSERVING A
HEALTHY LIFESTYLE AND
SELECTING APPROPRIATE
ACTIVITIES FOR AREAS THAT
NEED IMPROVEMENT.
 ACTIVITY 1: SELF –TESTING
ACTIVITIES FOR HEALTH-
RELATED FITNESS

Lesson 6: Self-testing Activity for a Healthy Me! 6

 P O M E T R I C PROCEDURE

I. A N T H R O 5. Stand with trunk straight.

R E M E N T S
MEASU a. BMI - Body Mass
Measure the distance from the
Computation
1. Height
Index - measure of
floor to the top of the forehead.
Record the score in centimeters
body mass based /s on height and weight that (cm).
Stand on a weighing scale free
aid in determining weight categories.from any object for weight
PURPOSE: TO MEASURE BODY 2. Weight accuracy. Record in kilograms
COMPOSITION. Weight in kg (kg).
BMI =
EQUIPMENT NEEDED: (Height in m) x (Height in m)
Locate your upper hipbone. Find
WEIGHING SCALE, TAPE MEASURE the proper spot by placing your
b. Waist to Hip Ratio - measure stored
GOAL: TAKE BODY hands around your waist,
MEASUREMENTS. squeezing slightly, and then
body fats percentage by the relative
PRELIMINARY: PREPARE 3. Waistline
moving your fingers downward
until you feel the top curve of
measurement of waist and hip
NEEDED MATERIALS. your hips. Place a tape measure
Waist Circumference (cm) around your bare stomach just
WHR =
Hip Circumference (cm) above the upper hipbone. Record
in centimeters (cm).
7
Place tape measure in the widest
Lesson 6: Self-testing Activity for a Healthy Me! 4. Hipline part of hip in line with the pubis.
 S T EP T EST
3 – MI NU TE
II .

• PROCEDURE:
PURPOSE:
• 1. STAND
TEST FORCLOSE TO THE 12-INCH
CARDIOVASCULAR
BENCH BOX WHILE
ENDURANCE LEVELPARTNER
BASED ONWILL
SET
HOW THE METRONOME
QUICKLY IN 96
YOUR HEART
BEATS PER MINUTE
RATE WILL (BPM).
COME BACK DOWN
AFTER
• 2. WHEN A PHYSICAL
READY TO ACTIVITY.
BEGIN, START
THE STOPWATCH,
EQUIPMENT STEP ONE FOOT
NEEDED:
AT A TIME TO THE BEAT (UP, UP,
STOPWATCH,
DOWN, DOWN).12-INCH
WHEN BENCH
3 MINUTES
BOX,
IS UP,ASTOP
METRONOME
IMMEDIATELY GET
YOUR PULSE RATE.
GOAL:
• 3. RECORD THE EXERCISE HEART
IN A CONSTANT
RATE: _______BPMPACE, STEP ON
AND OFF THE BENCH FOR 3
MINUTES STRAIGHT
 RI NG AN D
I . HAM S T
II T ES T
X O R
HIP FLE
PROCEDURE:
1. LIE ON YOUR BACK ON THE FLOOR
BESIDE A WALL.
2. 2SLOWLY LIFT ONE LEG OFF THE
PURPOSE:
FLOOR. KEEP THE OTHER LEG FLAT
ON THE
TO TEST FLOOR.
FLEXIBILITY OF THE
HAMSTRING AND
3. KEEP BOTH HIPS
LEGS STRAIGHT.
EQUIPMENT NEEDED:
4. 4. CONTINUE TO LIFT THE LEG UNTIL
EITHER LEG BEGINS TO BEND OR THE
PROTRACTOR
LOWER LEG BEGINS TO LIFT OFF THE
PRELIMINARY
FLOOR.
ILLUSTRATE ANGLES ON
5. PLACE A YARDSTICK A POSTER
AGAINST THE
WALLAND
BOARD TO MARK
PASTETHE SPOT
IT ON TO WHERE
THE
THE LEG WAS LIFTED. LOWER THE
WALL.
LEG.
6. USING A PROTRACTOR, MEASURE
THE ANGLE CREATED BY THE FLOOR 9
AND THE YARDSTICK. THE GREATER
THE ANGLE THE BETTER YOUR
SCORE
 P ER T ES T
IV. ZIP

PROCEDURE:
PURPOSE:
1. IN STANDING POSITION, RAISE ONE ARM
TEST FOR THE
ACROSS YOUSHOULDER
BACK, BEND THE ELBOW AND
FLEXIBILITY
REACH DOWN AS FAR AS POSSIBLE,
SIMULTANEOUSLY,
EQUIPMENT NEEDED:BRING OTHER ARM
DOWN AND BEHIND THE BACK TRYING TO
TAPE MEASURE
CROSS FINGERS OVER THOSE WITH THE
OTHER HAND.
GOAL:
2. MEASURE THE DISTANCE OF OVERLAPPED
RAISE ONE ARM ACROSS BACK
FINGERS IN CM. IF THEY FAIL TO MEET
WITH BENT ELBOW REACHING
SCORE AS A MINUS <0. WRITE ZERO IF THE
DOWN FINGERS OF THE OTHER
FINGERTIPS JUST TOUCHED WITH NO
HAND
OVERLAP.
PRELIMINARY:
3. REPEAT THE PROCEDURE WITH THE OTHER
HAND. NEEDED
PREPARE RECORDMATERIALS
THE SCORE.
 Y N AMI C)
RL – UP (D
V. CU
PROCEDURE:
1. SIT ON A MAT IN A LONG SITTING
POSITION. BEND YOUR LEGS MORE
PURPOSE:
THAN 90 DEGREES WITH FEET
REMAINING
TEST FLAT MUSCLES
ABDOMINAL ON THE FLOOR.
2.STRENGTH
LAY DOWN AND
WITHENDURANCE
ARMS EXTENDED AT
THE SIDES, PALM
EQUIPMENT FACING DOWN
NEEDED:
WITH FINGERS EXTENDED TOUCHING
MAT,
THEADHESIVE TAPE
1ST TAPE MARK.
3.GOAL:
FROM THAT POSITION, CURL YOUR
TRUNK UP WITH HEELS IN CONTACT
PERFORM CURL-UP
WITH THE WITH YOUR
FLOOR UNTIL PROPER
PACING (3 SECONDS
FINGERS REACH THEPER
2NDCURL)
MARKER.
4.PRELIMINARY:
UPON REACHING, LOWER BACK TO
THE STARTING POSITION. REPEAT
PREPARE THE MAT. PLACE TWO
ONE-CURL UP EVERY 3 SECONDS.
TAPE MARKS 4 ½ INCHES APART
5.ONCONTINUE
THE FLOOR.
THE CURL-UPS AND STOP 11
WHEN YOU ARE UNABLE TO KEEP
THE PACE. RECORD THE NUMBER OF
REPETITIONS
 P U SH– U P
90- D EG R EE
VI. I C)
(D Y NA M
PROCEDURE:
1. FROM PRONE LYING POSITION, PLACE THE
PURPOSE:
HANDS JUST OUTSIDE THE SHOULDERS
WITH
TEST ELBOWS
FOR BENT. OF THE
THE MUSCLES
2.UPPER
MEN: ARM STRENGTH
SUPPORT ANDIN A PUSH-UP
THE BODY
ENDURANCE
POSITION FROM THE TOES WITH BACK, HIP
AND LEGS ALIGN.
EQUIPMENT WOMEN: SUPPORT THE
NEEDED:
BODY IN A PUSH–UP POSITION FROM THE
MAT
KNEES INSTEAD OF TOES, WITH BACK, HIP,
AND LEGS ALIGNED.
GOAL:
3. LOWER THE BODY UNTIL THE UPPER ARM IS
TO PERFORM A PROPER PUSH–
PARALLEL TO THE FLOOR OR A 90 DEGREES
UP
ANGLE OF THE BENT ELBOW.
4.PRELIMINARY:
REPEAT AS MANY TIMES AS POSSIBLE.
PREPARE NEEDED MATERIAL
 S UP P ORT
ED - ARM
II. FLEX
(STATIC)

PROCEDURE:
1. USE THE PUSH-UP PROCEDURE 1
PURPOSE:
& 2 FOR PREPARATORY POSITION.
FROM
TEST THETHE STARTING STRENGTH
MUSCULAR POSITION,
LOWER
OF THE THE BODY AND
SHOULDER UNTILUPPER
THE
UPPER ARM IS PARALLEL TO THE
ARM.
FLOOR AND ELBOW FLEXED AT 90
DEGREES (SEE
EQUIPMENT ILLUSTRATION
NEEDED:
ABOVE).
MAT, STOPWATCH
2. HOLD THE POSITION AS LONG AS
GOAL:
POSSIBLE.
3. RECORD
HOLD THE OBTAINED
THE PUSH-UP HOLDING
POSITION
NOTPOSITION.
MORE THAN 35 SECONDS.

13
 N E S S L E V EL I S
S U R I NG YOUR FIT R L E V EL O F
MEA D OU T Y O U
Y T O FIN ARE
ONE WA FITNESS . B E LO W
PH Y S IC A L
E RP R E TA TION.
RE N C E S FOR INT
REFE

Lesson 6: Self-testing Activity for a Healthy Me!

ACTIVITY 2: SELF –
ASSESSMENT CARD:

Health – related fitness

status
 HEALTH-RELATED FITNESS
COMPONENTS

Lesson 6: Self-testing Activity for a Healthy Me! 16

 ND U RA NCE
S CU L AR E
ARDIOVA

• IS THE ABILITY OF THE HEART,

LUNGS, AND BLOOD VESSELS
TO SUPPLY OXYGEN TO YOUR
BODY TISSUES DURING
SUSTAINED PHYSICAL
ACTIVITY. THIS ALLOWS THE
BODY TO ENDURE PHYSICAL
MOVEMENT FOR A PERIOD OF
TIME. ALSO, EFFICIENT
DELIVERY OF OXYGEN TO ITS
TISSUES WILL TAKE PLACE
GIVING THE PERSON A LOWER
BREATHING RATE AND THE
ABILITY TO PERFORM THE
TASK LONGER.
 TREN GTH
CULAR S
MUS
IS THE MAXIMUM AMOUNT OF
FORCE A MUSCLE CAN EXERT
IN A SINGLE EFFORT.
ACHIEVEMENT OF MUSCULAR
STRENGTH DEPENDS ON
FACTORS LIKE GENDER, AGE,
AND INHERITED PHYSICAL
ATTRIBUTES. HAVING STRONG
MUSCLES IS BENEFICIAL TO
EVERYDAY LIVING.

THE MUSCLES SUPPORT THE

SKELETON ENABLING
MOVEMENT TO OCCUR AND
THE STRENGTH TO SUPPORT 18
THE BODY WHILE STANDING
UP.
 N DURA N CE
U S CU L A RE
M

• IS THE ABILITY OF THE

MUSCLE TO CONTINUE TO
PERFORM WITHOUT FATIGUE.
 EX I B ILIT Y
FL

• IS THE ABILITY
TO BEND AND
MOVE THE
JOINTS
THROUGH THE
FULL RANGE OF
MOTION.

20
 MP OS I TI ON
BODY CO

• IS THE PERCENTAGES OF FAT,

BONE, WATER, AND MUSCLE
IN A HUMAN BODY; IT IS
OFTEN THE RATIO OF LEAN
TISSUE TO FAT TISSUE IN THE
BODY.
 BARRIERS TO PHYSICAL
ACTIVITY
GETTING INVOLVED IN PHYSICAL ACTIVITIES CAN BE ATTRIBUTED TO
PERSONAL AND ENVIRONMENTAL FACTORS. A PERSON MAY
EXPERIENCE A VARIETY OF CHALLENGES ALONG THE WAY. THIS
HINDERS THE PERSON TO BE PHYSICALLY ACTIVE, HENCE, REFERRED
TO AS BARRIERS.

Lesson 6: Self-testing Activity for a Healthy Me! 22

 ARRI ERS
S ONAL B
PER
WITH THE CURRENT TRENDS
IN TECHNOLOGY AND
DEVELOPMENT, PEOPLE’S
LIVES HAVE BECOME
CONVENIENT AND EASIER
AS WELL AS LESS ACTIVE.
THEY MAY ALSO HAVE
REASONS OR OWN
JUSTIFICATIONS OF THEIR
INACTIVITY THAT FORMS
THEIR ATTITUDE TOWARDS
PHYSICAL MOVEMENT,
LETTING THEM LIVE A
23
SEDENTARY LIFE.
 RI E RS T O
BAR I TY
A CT I V
PHYSICAL

• INSUFFICIENT TIME TO EXERCISE

LACK OF SELF-MANAGEMENT SKILLS, SUCH AS
• THE ABILITY TO SET
INCONVENIENCE OF PERSONAL
EXERCISE GOALS, MONITOR
PROGRESS, OR REWARD PROGRESS TOWARD
• LACK OF SELF-MOTIVATION
SUCH GOALS
• NON-ENJOYMENT, BOREDOM OF EXERCISE
• LACK OF ENCOURAGEMENT, SUPPORT, OR
• COMPANIONSHIP
LACK OF CONFIDENCE
FROMIN THEIRAND
FAMILY ABILITY TO BE
FRIENDS
• PHYSICALLY ACTIVE (LOW SELF-EFFICACY)
NON-AVAILABILITY OF PARKS, SIDEWALKS,
• FEAR OF TRAILS,
BICYCLE BEING INJURED
OR SAFEOR HAVING
AND BEEN
PLEASANT
INJURED RECENTLY
WALKING PATHS CLOSE TO HOME OR THE
WORKPLACE
 B ARRI ERS
MEN TAL
NVIRON
THE ENVIRONMENT IN
WHICH WE LIVE HAS A
GREAT INFLUENCE ON OUR
LEVEL OF PHYSICAL
ACTIVITY. MANY FACTORS IN
OUR ENVIRONMENT AFFECT
US. OBVIOUS FACTORS
INCLUDE THE ACCESSIBILITY
OF WALKING PATHS,
CYCLING TRAILS, AND
RECREATION FACILITIES.
FACTORS SUCH AS TRAFFIC,
AVAILABILITY OF PUBLIC
TRANSPORTATION, CRIME,
25
AND POLLUTION MAY ALSO
HAVE AN EFFECT.
 B ARRI ERS
MEN TAL
NVIRON
OTHER ENVIRONMENTAL
FACTORS INCLUDE OUR
SOCIAL ENVIRONMENT,
SUCH AS SUPPORT FROM
FAMILY AND FRIENDS, AND
COMMUNITY SPIRIT. IT IS
POSSIBLE TO MAKE
CHANGES IN OUR
ENVIRONMENT THROUGH
CAMPAIGNS TO SUPPORT
ACTIVE TRANSPORTATION,
LEGISLATION FOR SAFER
COMMUNITIES, AND THE
CREATION OF NEW 26

RECREATION.
ACTIVITY 3: LEAD ME TO
WHERE I AM!

Directions: Listed
below are examples of
physical activity
barriers. Draw a line
connecting its type
whether PERSONAL or
ENVIRONMENTAL
barrier.
 ACTIVITY 4: DIET AND
NUTRITION ASSESSMENT

1. Surf the net and open the site

http://www.takingcharge.csh.umn.edu/enhance-your-
wellbeing/health/dietnutrition/diet-nutrition-assessment?
id=5717f623f2f95&step=0
2. On that site, undergo steps 1-3. Print the downloaded
assessment results reflecting your diet and nutrition.
3. Set at least 5 goals for the items that needs
improvement.
 SUMMARY
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.
THAN
K YO
U!
EI M –
12 E
DISO
N