kg/m²

The table to identify the result of BMI text are shown below:

BMI kg/m²

Underweight <18.5
Normal Weight 18.5 – 24.9
Overweight 25.0 – 29.9
Obesity I 30.0 – 34.9
Obesity II 35.0 – 39.9

Thinking Notes
Calculator. Try to get your BMI by getting first your height in meter and weight in kilogram

Height: _____1.52m____ BMI Result: 16.9

Weight: ____39kg_______ Category: (Underweight-Obese II)
__________Underweight_________

To strengthen and improve the different components of fitness under health related, the
following activities are suggested. Do the specified activity in each component and record
your result.

BODY COMPOSITION AND CARDIOVASCULAR ENDURANCE

Get your resting heart rate and Choose 1 activity and do it after Working Heart Rate (WHR) –is
working heart rate after the getting the RHR. the number of pulse beat in a
suggested activity and record it. 1. 3 minutes butt kicks minute right after a specific
Resting heart rate (RHR) – locate 2. 30 jumping jacks activity. Usually working heart
your pulse (radial or carotid) 3. Do 2 rounds of dancing using rate is higher than resting heart
using your point and index any music rate because the heart and lungs
finger. Once the pulse is located, 4. 50 jump ropes is supplying more oxygen
kindly count the number of 5. 5 minutes of brisk walking needed by the brain to distribute
beats starting with zero “0” in 10 in all parts of the body while
seconds. After getting the result moving.
of counting, Right after the chosen activity
Multiply it to 6 locate again your pulse and start
counting it starting with zero “0”
in 10 seconds then multiply the
answer to 6.

RHR = 11 x 6 = 66 beats # of Chosen Activity = 3 WHR = 22 x 6 = 132 beats

per minutes per minute
MUSCULAR STRENGTH AND MUSCULAR ENDURANCE

One-minute push-up test. This fitness test measures specifically measures the muscular endurance more.
The muscles such as deltoids, triceps and pectoralis major will be of use.

Direction:

1. Your hands should be placed slightly wider than shoulder width apart, with fingers pointing forward.
Your feet should be together. Do not cross them.

2. Starting from the up position (front leaning rest), lower your body until your upper arms are parallel to
the ground in the down position. You will then return to the up position. In the up position you must be
extended, to count. This is one repetition.

3. Resting should be done in the up (front leaning rest position). Both hands must always remain in contact
with the floor.

4. The total number of correct pushups in one minute is recorded as the score.
https://www.mshp.dps.missouri.gov/MSHPWeb/PatrolDivisions/HRD/Trooper/documents/FitnessInstru
ctionsRevisedMay2009.pdf (adapted and modified)

1-minute push-up result:

5

Basic Plank

Time
1 minute and 32 seconds

FLEXIBILTY

Zipper Test Right Left

Overlap/ Gap ( centimeters )

Right Left

12 cm 8 cm

Sit and Reach

Score ( centimeters )

First Try Second Try Best Score

38 cm 42 cm 42 cm
Give at least three activities or sports that will measure each health-related
component

1.Cardiovascular Endurance
a. High Knee March

b. Dancing

c. Running
2. Muscular Strength
a. Push-Up

b. Squat Jumps

c. Lunges

3. Muscular Endurance
a. Plank

b. Curl-Ups

c. Inch Worm

4. Flexibility
a. Butterflies

b. Lunges

c. Trunk Lift

5. Body Composition – give at least 3 ways of measuring body fats or body composition
aside from BMI and skin fold caliper.
a. Bioelectrical Impedance Analysis (BIA)

b. Hydrostatic weighing (Underwater Weighing)

c. Air Displacement (Plethysmography)