Most Essential Learning Competency:
Self-assesses health-related fitness (HRF) status, barriers to physical
activity assessment participation, and one’s diet
Specific Objectives:
At the end of this module, learners will be able to:
1. explain body composition and cardiovascular endurance and its benefits;
2. perform the self-assessment procedures of body composition
and cardiovascular endurance;
3. interpret assessment results according to health and fitness standards;
4. recommend sports-related activities for the improvement of self-
assessment results; and
5. appreciate the importance of self-assessment on body composition and
cardiovascular endurance, and its contribution to a healthy lifestyle.
LESSON
Participation in sports activity helps to reduce body fat and control
body weight. It gains satisfaction in developing fitness and skills.
In order to maximize the benefits of participation in sports, fitness
assessment is needed to know what component of physical fitness should be
improved.
Fitness assessment helps to measure various aspects of your body and
its abilities. It identifies the current fitness levels and serves as a baseline or
starting point of physical fitness.
Physical fitness test is a set of measures designed to determine one’s
level of physical fitness. It has two components namely: Health-Related and Skill-
Related Fitness. Each component comprises several tests and specific testing
protocols.
Health-related fitness involves exercise activities that you do in order to
improve your physical health and stay healthy, particularly in the categories of
cardiovascular endurance, muscular strength, flexibility, muscular endurance,
and body composition.
Health-Related Fitness (HRF) Assessment is a series of exercises that
help evaluate your over-all fitness level and physical status. Evaluating your over-
all Physical fitness helps you know your strengths and weaknesses. Being aware
of your health-related fitness status, you will able to create a good personal
fitness program with appropriate fitness activities to strengthen the areas that
you need to improve while observing a healthy lifestyle.
Cardiovascular endurance is the ability of the heart, lungs, and blood
vessels to deliver oxygen to the body tissues. It requires a strong heart, healthy
lungs, and clear blood vessels to supply the cells with oxygen your body needs. If
you have a strong heart and lungs you can, exercise your entire body for a long
period of time without getting tired.
A person with a high level of cardiovascular endurance can sustain
moderate to high-intensity physical activities needed in playing sports without
difficulty in breathing.
Benefits of Cardiovascular Fitness to Health
1. Reduces the risk of developing heart disease by increasing the efficiency of
your heart, lungs, and blood vessels.
2. Aids in maintaining a healthy body composition.
3. Allows you to train harder during strength sessions without feeling tired.
4. Helps lower the risk of high blood pressure.
Body Composition is the amount of fat cells compared with lean cells in
the body mass. Lean body mass is the non-fat tissue of muscles, bones,
ligaments, and tendons. It is measured in skinfold thickness. Increase physical
activity and diet can decrease body fat is the body’s relative amount of fat to fat-
free mass.
Having a healthy body composition helps us to achieve optimum physical
and psychological functioning. Exercise and proper nutrition are two components
for keeping healthy body composition.
Benefits of Healthy Body Composition
A healthy balance between fat and muscle is vital for health and wellness
throughout life. Scientific evidence shows that a healthy body composition will
increase your lifespan; reduce the risk of heart disease, cancer, diabetes, insulin
resistance; increase energy levels, and improve self-esteem.
Monitoring the Body Weight
Gaining a few pounds can increase over time. An increase in body weight
could also mean a chance of developing health problems. Knowing two numbers
may help understand these risks: body mass index (BMI) score and waist to hip
ratio.
Body Mass Index (BMI)
The BMI is one way to tell whether you are at a normal weight, overweight,
or obese. It measures your weight in relation to your height.
Formula for BMI:
BMI = Weight (in Kilograms)
Height (in Meter)²
For example, you are weighing 50 kg and your height is 1.50 meters. The
computation would be:
BMI = 0005000
(1.50M)²
= 0500
2.25
BMI = 22.22
Based on the table below, the interpretation of the computed BMI, 22.22, is
NORMAL.
BMI Interpretation
Score Interpretation
Below 18.4 Underweight
18.5 – 24.9 Normal
25.0 – 29.9 Overweight
30.0 – above Obese
Waist to Hip Ratio (WHR)
Measure stored body fat percentage by the relative measurement of waist
and hip.
Formula for WHR:
WHR = Waist Circumference (cm)
Hip Circumference (cm)
For example, you are a female, your waistline is 76 centimeters and your
hipline is 92 centimeters. The computation would be:
WHR =
WHR = 0.83
Based on the table below, the interpretation of the computed WHR, 0.83, is
MODERATE RISK.
WHR Interpretation
Men Women Interpretation
0.8 0.7 Ideal
<0.95 <0.8 Low Risk
0.96-0.99 0.81-0.84 Moderate Risk
>1.0 >0.85 High Risk
Activity: 1-Self-assessment of Cardiovascular endurance
A. 3-Minute Step Test
Equipment: stopwatch (cellphone), 12-inch bench box Goal:
In a constant pace, step on and off the bench for 3 minutes
Procedure:
a. Position at least one foot away from the step or bench.
b. At the signal “Go”, step up and down the step/bench for 3 minutes at a rate
of 24 steps per minute. One step consists of 4 beats – that is, up with the left
foot (ct. 1), up with the right foot (ct. 2), down with the left foot (ct. 3), down
with the right foot (ct. 4).
Position ct.1-step left up ct. 2-step right up ct .3-step left down ct.4-step right down
c. Immediately after the exercise, locate your pulse
(radial pulse or carotid pulse). Give 5 seconds to
locate the pulse.
d. Don’t talk while taking the pulse beat.
e. Count the pulse beat for 10 sec. Multiply it by 6.
Radial Pulse Carotid Pulse
Classification
3-Minute Step Test-Heart Rate 3-Minute Step Test-Heart Rate
(Boys-Aged 18-25) (Girls-Aged 18-25)
Excellent < 79 Excellent < 85
Good 79-89 Good 85-98
Above Average 90-99 Above 99-108
Average
Average 100- Average 109-117
105
Below Average 106- Below 118-126
116 Average
Poor 117- Poor 127-140
128
Very Poor > 128 Very Poor >140
Source: Canadian Public Health Association Project. (see Canadian Home Fitness Test).
https://www.topendsports.com/testing/tests/home-step.htm
B. Fill-up the table below
Scoring – record the 60-second heart rate after the activity on Cardiovascular
Endurance Self-Assessment Card with Interpretation and Implication.
Cardiovascular Endurance Self-Assessment Card
Test Exercise Interpretatio Implication
Heart Rate: n
_______ bpm
3-Minute Step
Test
Activity 2: Self-assessment of Body Composition
A. Fill-up the table below with your own measurement:
Body Composition
Test Measurement
Height in meter
Weight in kilogram
Waistline in centimeter
Hipline in centimeter
B. Based on your own measurement, compute your Body Mass Index and
Waist to Hip Ratio following the format below:
1. BMI = Weight (in Kilograms) Height
(in Meter)²
= 000000000 (weight in kgs)
( ________ )² (height in meter)²
= 000000000 (weight in kgs)
_____ x ____ (height in meter x height in meter)
= ___________ (weight in kgs)
(answer)
BMI = ______________ Interpretation ______________
2. WHR = Waist Circumference
(cm) Hip Circumference (cm)
= ______________ Waist Circumference (cm) Hip
Circumference (cm) WHR = ______________
Interpretation ______________
C. Fill up the table below:
Body Composition
Test Score/ Interpretation
Result
Body Mass
Index (BMI)
Waist to
Hip Ratio
(WHR)
