LESSON 1: FITNESS

ASSESSMENT
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 Target Heart Rate (THR)Measurement
Pulse Rate
It is the number of heartbeats per minute (bpm) based
on the number of contractions of the ventricles.
Pulse is the bulge of an artery from waves of blood that
course through the blood vessels each time the heart
beats.
To check your pulse rate, turn your left hand up so that
your palm is facing up. Place the index finger and
middle finger of your other hand on the inside of you
wrist, at the base of your thumb. Press the radial artery
gently until you can feel you pulse.
Pulse Rate
To record your pulse, use a watch with a second hand.
Count the number of beats felt in 30 seconds then
multiply it by two.

Beats per minute(bpm)= (beats in 30 sec)(2)

Children normal heart rate at rest (6-17 years old)= 70-
100 bpm.
Adult normal heart rate (18 years old and above)= 60-
100 bpm.
Target Heart Rate (THR)
To get your target heart rate, you have to compute for
your maximum heart rate (MHR) first.
MHR =220 – (your age)
Once you get your MHR, which is called the predicted
maximal heart rate(PMHR), you can now get your THR
for light-intensity, moderate-intensity, and high-
intensity workout.
Light-intensity: THR= (MHR) x 0.65
Moderate-intensity: THR= (MHR) x 0.75
High-intensity: THR= (MHR) x 0.85
Heart Training Zone
You need to know your heart rate to assess your
intensity.
Take your 5 minutes after the start of your exercise,
and take it again before you go into your cooldown.
Zones are calculated by taking into consideration your
maximum heart rate(HRmax) and your resting
rate(HRrest).
Types of Stretching Exercises

Static Stretching Exercises Dynamic Stretching Exercises

Neck stretches Jumping jacks

Arm stretches Cariocas

Shoulder curls High knees

Trunk stretches Butt kicks

Squats Side shuffles

Lunges Back pedals

Toe touch jogging

Types of Stretching Exercises
❖ Static Stretching is a stretch held in a challenging but
comfortable position for a period of time, usually between 10-
30 seconds, and the most common form of stretching for
general fitness. It is considered safe and effective to improve
overall flexibility.

❖ Dynamic Stretching is performed through a challenging but

comfortable range of motion repeatedly usually 10-12 times,
improving functional range of motion and mobility in sports
and activities of daily living.
 Fitness Assessment: Performance of the Physical Fitness Test
Physical fitness test Component being measured
Zipped test To test the upper arm and shoulder flexibility
Sit and reach To test the flexibility of the lower extremities(harmstring)
Three-minute step test To measure the cardiovascular endurance

Ninety-degree push-up To measure the strength of the upper extremities

Curl-up To measure strength of abdominal muscles

Fifty-meter sprint To measure running speed

To measure explosive strength and power of the upper body

Basketball pass
muscles
Standing long jump To measure explosive strength and power of the leg muscles
Hexagon agility test To measure agility
Stick drop test To measure reaction time
Paper juggling To measure coordination
Stork balance stand test To measure balance
 OUTPUT

Make a video compilation/presentation

of your practicum exercises in
“Fitness Assessment: Performance of
the Physical Fitness Test”

To be submitted on last week of

August 28, 2020 (Friday, until 11:59 pm)