LEARNING

OUTCOMES
In this lesson, you
should be able to:

 Keeping the body

physically active
enables the body
systems to function
properly with vigor
and alertness.

 Staying in shape
allows the individual
to perform daily task
efficiently and
effectively resulting
to better output and
Lesson 4: Self-testing Activity for a Healthy performance.
Me!
I. Motivation

Pre-activity: Getting ready for Physical Activity

Directions: Prior to any physical activity, it is just right to assess your general health
through the PAR–Q & YOU questionnaire. Fill up the PAR-Q as pre-requisite to check
readiness for physical activity. Please fill-up and answer the questions honestly.

Regular physical activity is fun and healthy and increasingly more people are starting to become more active
every day. Being more active is very safe for most people. However, some people should check with their doctor
before they start becoming much more physically active.
If you are planning to become much more physically active than you are now, start by answering the seven
questions in the box below. If you are between the ages of 15 and 69, the PAR-Q will tell you if you should check
with your doctor before you start.
Common sense is your best guide when you answer these questions. Please read the questions carefully and
answer each one honestly: check YES or NO.

YES NO

1. Has your doctor ever said that you have a heart condition and that you
should only do physical activity recommended by a doctor?

2. Do you feel pain in your chest when you do physical activity?

3. 3.In the past month, have you had chest pain when you were not doing
physical activity?

4.Do you lose your balance because of dizziness or do you ever lose
consciousness?

5.Do you have a bone or joint problem (for example, back, knee or hip)
that could be made worse by a change in your physical activity?

6.Is your doctor currently prescribing drugs (for example, water pills) for
your blood pressure or heart condition?

7.Do you know of any other reason why you should not do physical
activity?

II. Lesson Proper

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 Physical Fitness Testing

Assessing one’s health status will help the person know about one’s strengths and
weaknesses. Awareness of individuals’ health-related fitness and its relevant
interpretations will aid the person to efficiently create an action plan in observing a
healthy lifestyle and selecting appropriate activities for areas that need improvement.
Activity 1: Self –testing Activities for Health-related fitness

I. Anthropometric Measurements

Purpose: To measure body composition.

Equipment needed: weighing scale, tape measure
Goal: Take body measurements.
Preliminary: Prepare needed materials.

Procedure:
1. Height. Stand with trunk straight. Measure the distance from the floor to the top of
the forehead. Record the score in centimeters (cm).

2. Weight. Stand on a weighing scale free from any object for weight accuracy. Record
in kilograms (kg).

3. Waistline. Locate your upper hipbone. Find the proper spot by placing your hands
around your waist, squeezing slightly, and then moving your fingers downward until
you feel the top curve of your hips. Place a tape measure around your bare stomach just
above the upper hipbone. Record in centimeters (cm).

4. Hipline. Place tape measure in the widest part of hip in line with the pubis.

5. Computation/s

a. BMI- Body Mass Index - measure of body mass based on height and weight that aid
in determining weight categories.
BMI = Weight in kg
(Height in m) x (Height in m)
b. Waist to Hip Ratio - measure stored body fats percentage by the relative measurement
of waist and hip

WHR = Waist Circumference (cm)

Hip Circumference (cm)

II. 3 – Minute Step Test

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Purpose: Test for Cardiovascular Endurance level based on how quickly your heart rate
will come back down after a physical activity

Equipment needed: stopwatch, 12-inch bench box, a metronome

Goal: In a constant pace, step on and off the bench for 3 minutes’ straight

Procedure:

1.Stand close to the 12-inch bench box while partner will set the metronome in 96 beats
per minute (bpm).
2. When ready to begin, start the stopwatch, step one foot at a time to the beat (up, up,
down, down). When 3 minutes is up, stop immediately get your pulse rate.
3. Record the Exercise Heart Rate: _______bpm

III. Hamstring and Hip Flexor Test

Purpose: To test flexibility of the Hamstring and hips

Equipment needed: protractor
Goal: Keeping both legs straight, lift one leg to the maximum
angle with other leg remain flat on the floor.
Preliminary: Illustrate angles on a poster board and paste
on the wall.

Procedure:
1. Lie on your back on the floor beside a wall.
2. Slowly lift one leg off the floor. Keep the other leg flat on the floor.
3. Keep both legs straight.
4. Continue to lift the leg until either leg begins to bend or the lower leg begins to lift
off the floor.
5. Place a yardstick against the wall to mark the spot to where the leg was lifted. Lower
the leg.
6. Using a protractor, measure the angle created by the floor and the yardstick. The
greater the angle the better your score.
7. Repeat with other leg.

IV. Zipper Test

Purpose: Test for the shoulder flexibility

Equipment needed: tape measure
Goal: Raise one arm across back with bent elbow reaching down
fingers of the other hand
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Preliminary: Prepare needed materials

Procedure:
1. In standing position, raise one arm across you back, bend the
2. elbow and reach down as far as possible, simultaneously, bring
3. other arm down and behind the back trying to cross fingers over
4. those with the other hand.
5.Measure the distance of overlapped fingers in cm. If they fail to meet
score as a minus or <0. Write zero if the fingertips just touched with no overlap.
6.Repeat the procedure with the other hand. Record the score.

V. Curl – up (Dynamic)

Purpose: Test abdominal muscles strength and endurance

Equipment needed: mat, adhesive tape
Goal: Perform curl-up with proper pacing (3 seconds per curl)
Preliminary: Prepare the mat. Place two tape marks 4 ½ inches
apart on the floor.

Procedure:
Tape marks, 4
1. Sit on a mat in a long sitting position. Bend your legs more than
½ inches apart
90 degrees with feet remaining flat on the floor.
2. Lay down with arms extended at the sides, palm facing down with
fingers extended touching the 1st tape mark.
3. From that position, curl your trunk up with heels in contact with the floor
until your fingers reach the 2nd marker.
4. Upon reaching, lower back to the starting position. Repeat one-curl up
every 3 seconds.
5. Continue the curl-ups and stop when you are unable to keep the pace.
Record the number of repetitions
VI. 90-degree Push–up (Dynamic)

Purpose: Test for the muscles of the upper arm strength and endurance
Equipment needed: mat
Goal: To perform a proper push–up
Preliminary: Prepare needed material

Procedure:
1. From prone lying position, place the hands just outside the shoulders with elbows
bent.

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2. Men: Support the body in a push-up position from the toes with back, hip and legs
align.
Women: Support the body in a push–up position from the knees instead of toes, with
back, hip, and legs aligned.
3. Lower the body until the upper arm is parallel to the floor or a 90 degrees angle of the
bent elbow.
4. Repeat as many times as possible.

VII. Flexed-Arm Support (Static)

Purpose: Test the muscular strength of the shoulder and upper arm.
Equipment needed: mat, stopwatch
Goal: Hold the push-up position not more than 35 seconds

Procedure:

1. Use the Push-up procedure 1 & 2 for preparatory position. From the starting position,
lower the body until the upper arm is parallel to the floor and elbow flexed at 90 degrees
(see illustration above).
2. Hold the position as long as possible.
3. Record the obtained holding position.

Measuring your fitness level is one way to find out your level of physical fitness. Below
are references for
interpretation. Waist to Hip Men Women
Ratio
BMI Categories: Ideal 0.8 0.7
Underweight = <18.5
Normal weight =
18.5–24.9 Low risk <0.95 <0.8
Overweight = 25–
Moderate Risk 6 0.96 – 0.99 0.81 – 0.84

High Risk >1.0 >0.85

29.9 Obesity = BMI
of 30 or greater

Rating Scale for Dynamic Muscular Endurance

Age16-26 Male Female
Curl-ups Push-ups Curl–ups Push-ups
High Performance Zone Can do Can do Can do Can do
more than more than more than more than
35 29 25 17
Good fitness zone 24-34 20-28 18-24 12-16
Marginal Zone 15-23 16-19 10-17 8-11
Low Zone 14 and 15 and 9 and below 7 and below
below below

Rating Scale for Static Endurance

Classification Score in seconds
High- performance zone 30 and above
Good fitness zone 20 – 29
Marginal Zone 10 - 19
Low Zone 10

Rating Scale for Flexibility

Classificatio Men Women
n
Shoulder Hamstring & Shoulder Hamstring & Shoulder
Flexibility Hip Flexor Flexibility Hip Flexor Flexibility
(inches) Flexibility (inches) Flexibility (inches)
(degrees) (degrees)
High RL 111 & above RL 111 & above
Performance 5+4+ 6+ 5+
Good Fitness 1-4 1-3 80-110 2-5 2-4 80-110
Zone

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 Marginal 00 60-79 11 60-79
Zone
Low Zone <0 <0 <60 <1 <1 <60

Self – Assessment Card: Health – related fitness status

1. Body Composition

Test BMI Result Analysis

Interpretation
BMI

Waist to hip Ratio

2. Cardiovascular Endurance

3- minute Step Test Recovery PR & Implications

Interpretation

3. Muscular Strength, Endurance, Flexibility

low Marginal Good high

Push-up
Curl-ups
Flexed-arm
support
Flexibility My strongest HRF component:
______________________
My weakest HRF component:
_____________________
Realization/Conclusion:
______________________
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 Health-related fitness components:

Cardiovascular endurance is the ability of the heart, lungs, and blood vessels to supply
oxygen to your body tissues during sustained physical activity. This allows the body to
endure physical movement for a period of time. Also, efficient delivery of oxygen to its
tissues will take place giving the person a lower breathing rate and the ability to perform
the task longer.

Muscular Strength is the maximum amount of force a muscle can exert in a single
effort. Achievement of muscular strength depends on factors like gender, age, and
inherited physical attributes. Having strong muscles is beneficial to everyday living. The
muscles support the skeleton enabling movement to occur and the strength to support
the body while standing up.

Muscular Endurance is the ability of the muscle to continue to perform without fatigue.

Flexibility is the ability to bend and move the joints through the full range of motion.

Body Composition is the percentages of fat, bone, water, and muscle in a human body;
it is often the ratio of lean tissue to fat tissue in the body.

Barriers to Physical Activity

Getting involved in physical activities can be attributed to personal and environmental

factors. A person may experience a variety of challenges along the way. This hinders
the person to be physically active, hence, referred to as barriers.

Personal barriers
With the current trends in technology and development, people’s lives have become
convenient and easier as well as less active. They may also have reasons or own
justifications of their inactivity that forms their attitude towards physical movement,
letting them live a sedentary life.
Some common explanations (barriers) that people cite for resistance to exercise are:

 insufficient time to exercise

 inconvenience of exercise
 lack of self-motivation
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 non-enjoyment, boredom of exercise
 lack of confidence in their ability to be physically active (low self-efficacy)
 fear of being injured or having been injured recently
 lack of self-management skills, such as the ability to set personal goals, monitor
progress, or reward progress toward such goals
 lack of encouragement, support, or companionship from family and friends
 non-availability of parks, sidewalks, bicycle trails, or safe and pleasant walking paths
close to home or the workplace

Environmental barriers
Some may not notice but the space and the setting where people live greatly influence a
person’s participation to physical activity. The constant exposure and the daily
interaction with the people and things around has a great impact on a person’s
preference towards bodily execution and movement.
The environment in which we live has a great influence on our level of physical activity.
Many factors in our environment affect us. Obvious factors include the accessibility of
walking paths, cycling trails, and recreation facilities. Factors such as traffic, availability
of public transportation, crime, and pollution may also have an effect. Other
environmental factors include our social environment, such as support from family and
friends, and community spirit. It is possible to make changes in our environment
through campaigns to support active transportation, legislation for safer communities,
and the creation of new recreation.

Lead me to where I am!

Directions: Listed below are examples of physical activity barriers. Draw a line
connecting its type whether PERSONAL or ENVIRONMENTAL barrier.
e.g. Lack of motivation

Accessibility of walking pathways

Support from family and friends

Unavailability of parks/grounds for activities

Fear of injury

Health considerations
Environmental
Gadgets providing leisure Barrier
Personal
Barrier Use of elevators and vehicles

III. Assessment

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 Guide questions:
1. During the pre-activity on Par-Q & You, have you encountered any physical
activity barrier? Is there any personal or environmental barrier? If yes, please list
it down.

2. Cite some ways to overcome situations that hinders you to engage in physical
activity.

IV. Summary:

Fitness level assessment determines the current health status of an individual.

Assessing one’s health status will help a person be informed of his or her strengths and
weaknesses leading him/her to observe a healthy lifestyle and to select appropriate
activities for improvement.

To maintain general fitness, develop the health-related physical activities that

include cardiovascular endurance, muscular strength, muscular endurance, flexibility
and body composition.

V. References:

(http://www.edu.gov.mb.ca/k12/cur/physhlth/frame_found_gr11/rm/module_b_lesson_4
.pdf)

Benefits of fitness testing. Retrieved from http://www.topendsports.com/testing/guide-

benefit.htm http://www.teachpe.com/fitness/testing.php

Corbin, Charles B. et.al (2006) Concepts of Fitness and Wellness: A Comprehensive

Lifetyle Approach Sixth Edition,Mc-Graw Hill, USA.
Diet and Nutrition Assessment. Retrieved (April20,2016) from
http://www.takingcharge.csh.umn.edu/enhance-your-wellbeing/health/diet-
nutrition/diet-nutrition-assessment?id=5717f623f2f95&step=1

Dr. Mercola. 3 Fitness Tests to Assess Your General Fitness and Health Risks. February
14, 2014. Retrieved(April 20,2016) from
http://fitness.mercola.com/sites/fitness/archive/2014/02/14/3-fitness-tests.aspx

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Fitness Homework What is a Muscular Strength Workout. Retrieved from
www.pecentral.org/.../FitnessHomeworkWhatisa%20MuscularStrengthWor...

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