HEALTH-RELATED

FITNESS
ASSESSMENT
LESSON 2
PHYSICAL EDUCATION
HOW TO CHECK YOUR HEART RATE

• At the wrist, lightly press the index and middle fingers of one hand
on the opposite wrist, just below the base of the thumb.
• At the neck, lightly press the side of the neck, just below your
jawbone.
• Count the number of beats in 15 seconds, and multiply by four.
That's your heart rate.

between 60 and 100 beats per minute

How important is it for you to know your
physical fitness level?
PHYSICAL FITNESS TEST
Instruction: Do the following Alternative ways of testing physical fitness under the Health-Related Components. Make sure to paste or
insert picture of yourself doing the activity, put it below your physical fitness card. Your family can join you in this activity 

PHYSICAL FITNESS CARD

NAME:
Health-related Components Alternative Ways (Date_____/_____/____)

Ratings of perceived exertion

Cardiovascular endurance (Jogging, use the RPE Rating
Guide below 6-20)

Muscular Endurance Plank

(how many seconds/minutes)

Muscular Strength Push ups

(how many push ups)

Zipper Test Right Left

Flexibility
(/)if can(x)if cannot

Body Composition Measuring current body weight

(kg)
Measurement of Body Composition
Body composition describes
the amount of fat, bone, water,
and muscle in the body.
Measuring your body
composition will tell you your
own body's unique makeup and
help you identify areas to work
on to improve your overall health
and wellness.
Cardiovascular Endurance
 Ratings of Perceived Exertion (PRE)
Rating Description
6
Very, very light
7
8
Very light
9
10
Fairly light
11
12
Somewhat hard
13
14
Hard
15
16
Very hard
17
18
Very, very hard
19
20
 FLEXIBILITY

ZIPPER TEST

• Common test of flexibility

• It focuses on flexibility of
the shoulders
 Muscular Endurance
PLANK
• Isometric, Core strength exercise
• It can be used to gauge the muscular
endurance of the abdominal muscles
instead of doing the curl-up
Muscular Strength - Push up
Traditional pushups are
beneficial for building upper
body strength. They work the
triceps, pectoral muscles, and
shoulders. When done with
proper form, they can also
strengthen the lower back and
core by engaging (pulling in) the
abdominal muscles. Pushups
are a fast and effective exercise
for building strength.
 SAFETY MEASURE
1. Wear comfortable clothing and well-padded shoes that can
protect the heels and arches of the feet;

2. Always warm up before doing exercise and cool down

afterwards to lower the risk of strains and sprains

3. Take appropriate breaks during the activity

4. Do not exercise with an empty stomach. Eat something light (such as

toast with jam or skimmed milk) to give you some stamina. Do not exercise
immediately after a full meal because this will affect digestion
 SAFETY MEASURE
Beware of the weather and environmental conditions. Avoid doing
outdoor vigorous exercises in hot or humid weather

Listen to the body. Do not exercise when unwell. If there is dizziness,

shortness of breath, chest pain, nausea or vomiting, or muscle and joint
pain during exercise, stop the activity and seek medical advice as soon as
possible.
 10 IMPORTANCE OF BEING PHYSICALLY FIT

1.Physical activity helps you live longer

and prevent many chronic
diseases, such as heart disease, high blood
pressure, abnormal blood lipid
(cholesterol and triglyceride) profile,
stroke, type 2 diabetes, metabolic
syndrome, and colon and breast cancers.
2. Physical
activity improves
cardiorespiratory and
muscular fitness.
3. Physical activity raises your
metabolism and helps you
lose weight more easily (or eat
more without gaining weight)
4. Physical activity
helps reduce stress, anxiety,
and depression and improve
your mood.
5. Physical activity
helps maintain brain
function in older adults
TRUE OR FALSE?

In exercising, You can turn your fat

into a muscle
FALSE
6. Physical activity helps
with digestion and
promotes regular bowel
movements.
7. Physical activity increases
bone density
8. Physical activity helps you age
more gracefully by maintaining
your looks and your agility.
9. Physical activity improves
sleep quality.
10. Physical
activity improves your
overall quality of life.
TRUE OR FALSE?

Swimming is a great weight loss activity

FALSE
AFTER KNOWING THE IMPORTANCE OF
BEING PHYSICALLY FIT, WHAT IS YOUR
REFLECTION ABOUT IT IN RELATION TO
YOUR PHYSICAL FITNESS TEST