B.E.S.T. COLLEGE OF POLOMOLOK, INC.

Valencia Site, Polomolok, South Cotabato

Tel No. (083) 500-2258

PathFit 1

INTRODUCTION

Physical fitness is defined as a state of good health as a result of exercise and proper nutrition. Staying healthy is everyone`s
priority. Most people understand that there are benefits that arise from prioritizing physical fitness because active people generally live
longer and enjoys a better quality of life.

Physical Education (PE) develops students' competence and confidence to take part in a range of physical activities that
become a central part of their lives, both in and out of school. Kids, as well as adults, benefit from regular exercise. Health benefits from
regular exercise include: stronger muscles and bones, increased coordination and energy, and decreased risk of developing chronic
diseases such as type 2 diabetes.

Preparatory Activities

 On a ½ index card, kindly copy the following below.

 Fill out the necessary information such as your name, age, weight, sex, and height.

Self-Assessment Card: Health-related fitness Status

Name:
Age: Sex:
Weight: Height:
Classification
HEALTH RELATED FITNESS TEST SCORE Analysis/Implication
BMI
Waist Hip Ratio
3-minute step test
Push- Up
Basic Plank
Zipper Test
Sit and reach

 Use this card to record your score in performing the different activities.
 This card will be submitted to me.
 Provide a video as proof that you have conducted the activities. Send it in our gc.
 Follow instructions below.

SOLVE YOUR BMI

 A. BMI

1. Compute your BMI. Refer to the formula given in the previous page. (Write your answer on the back page of your index card)
Weight ________ Height ___________

ACTIVITY 2. CONDUCT OF THE PHYSICAL FITNESS TESTS

After determining your BMI, undertake the physical fitness test. In this reading, you will learn how the physical fitness test is
conducted. The following are the tests to be undertaken:

Push-Up
Put a chair against the wall. Prone lie on the chair with both arms extended on it. With the arms carrying your body weight,
decrease the angle of your elbows to about 900. Extend arms while moving the body upward. Repeat the whole sequence as
many times as you can. Record your score.

3-Minute Step Test

 Get your pulse within 10 seconds. Multiply it by 6. For 3 minutes do the step up-and-down motion continuously on stairs
with one foot after the other. After 3 minutes, get your pulse for 10 seconds, multiply by 6. Record the result.

ZIPPER TEST

Basic Plank