Pre-Test

Pre-test
Write A if the statement is true and Write B if the statement is false. Write your
answer on a separate sheet of paper.

_____1. Body composition covers the fat and the non-fat component of the body.

_____2. Zipper test is an example of Cardiorespiratory Endurance Assessment.

_____3. Physical fitness is important as it helps control weight, prevents diseases

and illness, improves mood, boost energy and promotes better sleep. A

_____4. Muscular Strength refers to the greatest amount of force that can be
generated from a single maximal effort.

_____5. Eating behavior is not influenced by physical, emotional, and social factors.
B

_____6. Cardio-Respiratory Endurance Assessment the full range of motion at a

joint or group of joints without causing injury.

_____7. Some of the activities that effectively develop cardiorespiratory endurance

are jogging, walking, aerobic dance and cycling.

_____8. Health–related components focuses on cardiorespiratory endurance,

muscular strength and endurance, flexibility, and body composition.

_____9. 3 minutes’ step Test is an example of cardiorespiratory endurance

assessment.

_____10. The formula for computing Body Mass Index is weight (in
kilogram)/height (in meter)2.

_____11. Support from family, friends, and groups is an important piece of the
weight/fat control puzzle. A

_____12. Research indicates that the level of physical activity plays a role in the
risk of gain excessive weight, in weight-loss programs, and particular in
the prevention of weight regain. A
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_____13. Sieger (1998) in his book pointed out four recommendations coming from
the experts the strategies that are best applied in weight management
and fat control. B

_____14. Get nutritionally aware is one the strategies in managing weight and Fat
Control. A

_____15. Staying shape allow the individual to perform daily tasks efficiently and
effectively resulting to better output and performance. A

Many years ago many people spent their time to strenuous activities such as; doing
daily household chores, using their animals in rice fields, harvesting rice through
scythe, walking barefooted in kilometer distance in going to many places and fetching
water manually. These different physical activities gave them a healthy lifestyle to
prevent different diseases but contrary modern technologies made used of the people
especially the younger generation so inactive. They rather sit down the whole day
using gadgets or other machines to become physically inactive.

Today, there are many diseases because of sedentary lifestyle therefore we should
commit ourselves in physical activities to become physically fit.

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 Exercises No. 1
Let’s Combined This!

Direction: differentiate between eating habits and physical fitness and give connection
of two variables to become healthy. Write your answer on a separate sheet of paper.

Connection of eating habits to physical fitness

Eating Habits Physical Fitness

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 Exercises No. 2
Word Catching

Directions: Identify what HRF component are these physical activities belong to.
Copy the table and choose your answer from the word pool. Write only the letter of
your answer on a separate sheet of paper.
a. Swimming f. body-weight exercise k. hiking
b. Chair Squats g. dynamic stretching l. lunges
c. Stretching h. cycling/biking m. yoga
d. Step aerobics i. modified sit and reach n. abdominal crunch
e. Side Planks j. step aerobics o. modified dip

Cardio-respiratory Flexibility Muscular Strength and

Endurance Endurance
1. 6. 11.
2. 7. 12.
3. 8. 13.
4. 9. 14.
5. 10. 15.

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 Discussion
Importance of Health-Related fitness
Physical fitness is important as it helps control weight, prevents diseasesand illness,
improves mood, boost energy and promotes better sleep. Health and fitness are directly
related, and the benefits of physical activity to a person’s overall are numerous.
According to WHO, health is a state of complete physical, mental, and social well-
being and not merely the absence of disease or infirmity.
We need to balance intake of food and any physical workout in such a way that they
maintain both health and fitness at the optimum level.
Do move your body and challenge it with certain exercise to keep the primary building
components of your body healthy. Exercise only can keep the muscle density and
percentage at required level. It will keep the cardio vascularity and blood pressure at
optimum level.
Learn how to stay fit at your home. Stay focus while you are doing physical activities
for healthy and holistic lifestyle.
Ability to Perform Daily Activities
Keeping the body physical active enable the body systems to function properly with
vigor and alertness. Staying shape allow the individual to perform daily tasks
efficiently and effectively resulting to better output and performance.

Activities should be of the type that can be done om the context of an individual’s
routine at home, work, and during the leisure. Common examples of these activities
are; walk rather than ride if the destination is not that far, use the stairs rather than
elevator or escalator, walk going to the office, work, stores and school with bearable
distance. It is better to emphasize on the weight-bearing activities to use more energy
rather that the easy way.

Weight Management

Seiger(1998) in his book pointed out five recommendations coming from the experts
the strategies that are best applied in weight management and fat control;(a) Get
psyched, (b) Get nutritionally aware, (c) Change unhealthy Behavior, (d) Get physically
active, and (5) Get support.

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1. Get Psyched!

Motivation is the drive or desire to begin or continue a behavior. Your success will be
determined, in large part, by your level of motivation. If you are self-motivated, you
strive to reach your goals for internal rewards.

2. Get Nutritionally Aware!

Since eating is one of the life’s pleasure, it is important to have to have a basic
understanding of nutrition for making sensible, well-balanced food selections. These
include eating low amounts of fat, saturated fat, cholesterol, sugar, and salt; eating
high amount of complex carbohydrates, vegetables, fruits, and fiber; and establishing
healthy food relationships.

Follow also the Food Guide Pyramid and use smaller portions. A well-balanced diet is
your source of dynamic energy.

3. Change Unhealthy Behavior

Eating behavior is influence by physical, emotional, and social factors. Modifying or

changing your behaviors is the cornerstone for a program of lifetime weight and fat
control. It is built on the idea that all behaviors are learned responses from
environmental cues or previous experiences. As you learn to change unhealthy
habits, eating becomes a more conscious act, and healthy habits are adapted.

4. Get Physically Active

Research indicates that the level of physical activity plays the role in the risk of gain
excessive weight, in weight-loss programs, and particularly in the prevention of
weight regain. The presence of exercise program helps prevent weight gains, promote
weight loss, and maintain a healthy body weight.

5. Get Support

Support from family, friends, and groups is an important piece of the weight/fat
control puzzle.

Health-related fitness is composed of these components:

1) Body composition refers to the ratio between lean body mass and fat body mass.
The very common technique scientists used to determine thinness, and excessive
fatness in the Body mass index or the BMI. This index checks height and weight to
estimate the value of fats in the body and the risk that it may bring to health.

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Body Mass Index
Formula for computing body Mass Index
Weight (in Kilogram)/height (in meter)2

Classification
Below 18.5 underweight
18.5-24.9 Normal
25.0-29.9 Overweight
30.0-Above Obese

8) Muscular endurancethese tests are better suited for people with health
conditions, or those who are coming from a sedentary lifestyle. The push up test and
the half sit up test are example of this type of testing.

1. Cardio-respiratory enduranceHoeger&Hoeger (2007) states that “as a person

breathes, part of the oxygen in the air is taken up in the lungs and transported in the
blood to the heart. The heart then pumps the oxygenated blood through the
circulatory system to all organs and tissues of the body.” This process naturally by the
heart, and the lungs are determined by several tests or activities. Some of the activities
that effectively develop cardiorespiratory endurance are jogging, walking, cycling,
aerobic dance, sports, among others.

2. Muscular strength is simply to exert maximum force against a resistance is needed

in accomplishing daily demands in our physical activities like; lifting, sitting, walking,
running, doing the household routine, and playing sports.

3. Flexibilityis also a part of fitness, since a lot of moves will be affected by the
flexibility of a person. To condition the bones and joints, stretching is most
recommended before doing any strenuous physical activities. A decrease in flexibility
causes poor posture, subsequent aches and pains, and other injuries. Every person,
when doing physical activities must not overstretch joints. Too much flexibility may
lead to loose and unstable joints. To further check and assess flexibility, two test are
used; modified sit and reach and Zipper test.

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 Seatwork

Follow the fitness plan design shown below, select activities guided by the FITT goals.

FITT Goals Frequency Intensity Type Time

Parts of the (indicate days Light, Form of (Total fitness

Fitness Plan of the week) Moderate to Exercise, plan not less
Vigorous selected physical than 60
activities minutes)

WARM-UP

WORK-OUT (Mon)

(Tue)

(Wed)

(Thu)

(Fri)

Cool Down

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 What I Have Learned

A. What is the importance of Health-Related Fitness? Why?

B. Why do you need to perform daily physical activities?

C. List down at least three things that discourage you from following weight
management:

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 What I Can Do

Self-Testing Activities for Health-Related Fitness

1. Cardiovascular Endurance: 3-Minutes Step

Test I. Materials/Equipment

 12-inch high bench for stepping

Clock with sweep second hand or stopwatch for timing test and counting heat
 rate
Metronome to help maintain cadence in proper stepping rate
II. Procedure
2. Step up the bench using your right foot first, then your left
3. Step down the bench starting with the right foot, then the left.
4. Step up and down at 24 cycles (up-up-down-down) a minute for 3 minutes.
(metronome setting at 96)
5. Immediately after 3 minutes, sit down.
6. After 5 seconds, ake your heart/pulse rate for 60 seconds. This will be your score.
7. Check your score against the table below. Your score will be the 60 second pulse
rate following three minutes of stepping.
Males (in bpm) Females (in bpm)

Excellent <71 <97

Good 71-102 97-127

Fair 103-117 128-142

Poor 118-147 143-171

Very Poor 148+ 172+

http://wellness.rc-hr.com/LEMUMembers/3MinuteStepTestProtocol.aspx
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● Flexibility: Zipper
Test I. Material: Ruler
II. Procedure:
1. The performer stands straight
2. Raise right arm, bend elbow down across the back and reach as far as possible.
3. The left arm is extended downward, bent it across back also, and try to reach the
right hand using the fingers.
4. Reach the right hand with left (vice-versa) as if pulling a zipper or scratch between
shoulder blades.
5. Record the score in centimeters through the distance in which the fingers overlap.
For reference see Table 2.5

Standard

0 Failure to touch fingertips

1 Just touched fingertips

2 Fingers overlapped by 1-2 centimeters

3 Fingers overlapped by 3-4 centimeters

4 Fingers overlapped by 5-7 centimeters

5 Fingers overlapped by 8 centimeters or more

3.1 Muscular Strength: Modified Dip (men)

I. Materials: bench or bleacher
Procedure:
10. Using a bench or bleacher, place hands on the bench with fingers pointing
forward. Let the partner hold your feet in front

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11. Bend hips at approximately 90 degrees.
12. Lower the body by bending elbows until it reaches the 90 degrees’ angle, and
return to the starting position as in (1)
13. Perform the repetition to a down up movement
14. Note: The modified dip is done only be men.

3.2 Muscular Strength: Modified Push-up

(women) I. Material: Carpet or Floor mat II.

Procedure:

1. Lie down on the floor (prone-lying position), bend knees, hands on the floor by
shoulders with palms flat on the floor, Lower body is supported by the knees
throughout the test.
2. Perform the activity by bringing the body into an up-down movement, with chest
touching the floor in every repetition.
3. Do as many continuous repetitions as possible

4. Muscular Endurance: Bent-Leg Curl-Up (men and women)

I. Material: Carpet or floor mat
II. Procedure:
1 Lie down on the floor in a supine lying position; knees are bent at approximately
100 degrees.
2 Feet should be on the ground, and must hold them in place throughout the test.
3 Cross arms in front of chest, each hand on the opposite shoulder.
4 Raise Head off the floor, placing chin against the chest, bring the body down with
the head not in contact with the floor, hands are steady on the chest.
5 Perform the test properly by observing the two-step cadence.

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Muscular Strength and Endurance Scoring Table

men women

PERCENTILE MODIFIED BENT-LEG PERCENTILE MODIFIED BENT-LEG

RANK DIPS CURL-UP RANK PUSH-UP CURL-UP

99 54 100 99 95 100

95 50 81 95 70 100

90 38 65 90 50 97

80 32 51 80 41 77

70 30 44 70 38 57

60 27 31 60 33 45

50 26 28 50 30 37

40 23 25 40 28 28

30 20 22 30 25 22

20 17 17 20 21 17

10 11 10 10 18 9

5 7 3 5 15 4

Source; Hoeger, W. &Hoeger, S. 2007. Page.34

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5. Body Composition: Body Mass Index
I. MATERIAL: weighing scale and tape measure
II. PROCEDURE
10. Height. Stand with trunk straight. Measure the distance from the floor to the
top of the forehead. Record the score in centimeters (cm)
11. Weight. Stand on a weighting scale free from any object for weight accuracy.
Record in kilograms (kg)
12. 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)

Classification

Below 18.5 Underweight

18.5-24.9 Normal

25.0-29.9 Overweight

30.0-Above Obese

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Name: ___________________________________________ Year and Section:
____________________
A. Cardiovascular Endurance

Activity PRE-TEST POST-TEST

3-minutes Step Test

Analysis

B. Muscular Strength and Endurance

PRE-TEST POST-TEST
ACTIVITIES
No. of Percentile No. of Percentile
Repletion Repletion

Modified Dip (men)

Modified Push-Up (women)

Bent-Leg Curl-Up

Category

C. Flexibility

Activity PRE-TEST POST-TEST

Inches Percentile Inches Percentile

Zipper Test

Category

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D. Body Composition

Activity PRE-TEST POST-TEST

x height (in) x weight (kg) x height (in) x weight

(kg)

Body Mass Index

Result

Quiz
Test I
Test I

Multiple Choice. Choose the letter of the best answer. Write the chosen
letter on a separate sheet of paper.

______1. Which of the following is not a component of health-related fitness?

A. Cardio-respiratory endurance B. Body composition

C. Flexibility D. Muscle-Strengthening Activity

______2. __________ is the drive or desire to begin or continue a behavior.

A. Motivation B. Awareness
C. Behavior D. Guidance

______3. He pointed out from his book the five recommendations coming from
experts aboutthe strategies that are best applied in weight management and fat
control.

A. Seidel (1999) B. Feldman (1994)

C. Seiger (1998) D. Quinn (2001)

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______4. It is the ability of the muscle to generate force and it is often measured
by how much weight a person can lift

A. Body Composition B. Muscular Strength

C. Flexibility D. Cardio-respiratory Endurance

______5. It is referring to the ability of the whole body to perform

activities for a prolonged time and have the circulatory and respiratory systems
work efficiently

A. Body Composition B. Muscular Strength

C. Flexibility D. Cardio-respiratory Endurance

______6. It is defined as the range of motion possible at the many joints in the
body.

A. Body Composition B. Muscular Strength

C. Flexibility D. Cardio-respiratory Endurance

______7. The main components under consideration are fat mass, muscle mass,
bone density, and water volume.

A. Body Composition B. Muscular Strength

C. Flexibility D. Cardio-respiratory Endurance

______8.BMI stands for _____________.

A. Body Mass Indicator B. Bodily Mass Indicator

C. Body Mass Index D. Bodily Mass Index

______9. What is the formula for computing the BMI?

A. Weight (in Kilogram)/height (in meter)2

B. Weight (in gram)/height (in meter)2
C. Weight (in Kilogram)/height (in centimeter)2
D. Weight (in gram)/height (in kilometer)2

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______10. It is an improved endurance that allows an individual to perform
physical activities in a greater number of repetitions and in a longer period

A. Body Composition B. Muscular Endurance

C. Flexibility D. Cardio-respiratory Endurance

Test II

True or False: Write T if the statement is true otherwise write F if it is false. Write your
answer on a separate sheet of paper.

______ 11. To further check and assess flexibility, two test are used; modified sit and
reach and Zipper test.

______ 12. Eating behavior is influence solely by emotional factor.

______ 13. The presence of exercise program helps prevent weight gains, promote
weight loss, and maintain a healthy body weight.

______ 14. An increase in flexibility causes poor posture, subsequent aches and pains,
and other injuries

______ 15. Every person, when doing physical activities must overstretch joints.

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 Additional Activities

My Strength and Weaknesses (Areas of Improvement)

Direction: Give at least 5 (five) strength and weaknesses pertaining to your self-testing
activities for Health-Related Fitness

STRENGTH WEAKNESSES
(Areas of Improvement)

1.
1.

2.
2.

3.
3.

4.
4.

5.
5.

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