Physical Fitness

grade 7
Waist-to-Hips Ratio (whr)

- is the ratio between the waist in

hips circumferences. It measures the
fat percentage distributed into the
torso.
Ways to calculate your waist-to-hip ratio
• You can figure out your WHR on your
own,To measure it yourself:
• Stand up straight and breathe out. Use
a tape measure to check the distance
around the smallest part of your waist,
just above your belly button. This is
your waist circumference.
• Then measure the distance around the
largest part of your hips — the widest
part of your buttocks. This is your hip
circumference.
• Calculate your WHR by dividing your
waist circumference by your hip
circumference.
Percentile Score for Curl - Ups
zipper Test
Sit and Reach Test
push - up test
cardio vascular 3 min step test
 Pulse Resting and Recovery Rate
STEP 1: Get to Know Your Heart Rate Numbers
• There are different types of heart-rate measurements and each plays a significant
role. Wear your heart-rate monitor throughout the day for several days to track and
record your normal heart-rate data in various states, which include:
Resting Heart Rate
• This is how fast your heart beats while in a complete state of rest, which is best
monitored first thing in the morning, while lying horizontally
• Recovery Heart Rate
• From 75 to 85 percent of your maximum heart rate, slow or stop moving and
determine how many beats per minute your heart can drop during both a one-
minute and a two-minute period.
Setting Goals by Following the SMART Acronym
LETTER WHAT DOES THE LETTER STAND FOR? WHAT DOES IT MEAN?
S SPECIFIC Make your goal as detailed as you can.
Example: To increase speed
M MEASURABLE Place figure in your goal so you can tell if
you reach it or not.
Example: To increase speed from 6.5
atleast 5.9

A ATTAINABLE Set your goal high, but not so high that it

seems impossible to achieve.
Example: Attained the previous goal of
around .5 difference
R REALISTIC Again, shoot for something that is with
reach, based on your specific
capabilities.
Example: Consider other schedule at
home and in school before setting the
target goal.

T TIMELY Place a date in your goal: this puts

pressure on you to actually do it!
Example: 5 month’s time.
 FITTE
PRINCIPLE