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.