SUMMARY

To sum up everything, we must remember to regularly assess our health by following fitness testing and
other components mentioned. Assessing one’s health and fitness will help us determine future
complication and health problems. With the help of PERSONAL FITNESS TEST that aim to include
strength training of all the major muscle groups into our fitness routine, it can help improve our ability
to do everyday activities an evaluate progress within ourselves. It does not stop with physical
assessment, MEASURING HEART RATE is one of the most important parts of knowing one’s fitness level.
Since the function of heart is beneficial to our health, determining the resting heart rate, maximal heart
rate, and target heart rate weigh our cardio-respiratory functional capacity. We can get our RESTING
HEART RATE (RHR) by simply placing the tips of our index and middle finger over the artery on our wrist
and apply light pressure, count the beat for a minute. Generally, a lower heart rate implies more
efficient heart function and better cardiovascular fitness means your heart pumps more blood with each
contraction and easily keeps a regular beat. Now, in assessing health related fitness we must know our
PHYSICAL FITNESS TARGET LEVEL(PFTL) through this we’ll get our maximal heart rate (mhr), exceeding
the mhr can be dangerous especially for unfit person. Following that is the HEALTH-RELATED PHYSICAL
FITNESS TEST which consist of 5 components and those are: Cardiorespiratory endurance to help boost
one’s efficiency in carrying out daily activities, Muscular strength and endurance that can promote
health and prevent injuries, Flexibility that highlight proper joint motion, and body composition that
evaluate the proportion of fat to non-fat mass in our body. Lastly, following the SAFETY GUIDELINES IN
HEALTH-RELATED FITNESS TESTING ensures our safety and preparedness to take the test.

KEY WORDS TO REMEMBER!

FITNESS TESTING- series of exercises to evaluate your overall health and physical status

MEASURING HEART RATE- one of the most important parts of knowing one’s fitness level

RESTING HEART RATE- most accurately measured just before we get out of the bed

MAXIMUM HEART RATE- maximal beat that your heart can beat

CARDIORESPIRATORY ENDURANCE- ability of lungs and heart to work together to pump oxygen to
working muscles

MUSCULAR STRENGTH- amount of force you can put with your muscles

MUSCULAR ENDURANCE- ability of the muscle to sustain repeated contraction

FLEXIBILITY- range of movement which a joint or sequence of joint can move

BODY COMPOSITION- evaluate the proportion of mass in our body

ACRONYMS

PFT- physical fitness test

RHR- resting heart rate

PFTL- physical fitness target level

MHR- maximal heart rate

HRF- health related fitness