GETTING STARTED:

Physical Activity Readiness Questionnaire (PAR-Q)

For most people, physical activity should not pose any problem or hazard. PAR-Q has
been designed to identify the small number of adults for whom physical activity might be
inappropriate or those who should have medical advice concerning the type of activity most
suitable for them.
Common sense is your best guide in answering these few questions. Please read them
carefully and check the yes or no opposite the question if it applies to you.
YES NO

1 Has your doctor ever said you have heart trouble?

2 Do you frequently have pains in your heart and chest?

3 Do you often feel faint or have spells of severe dizziness?

4 Has a doctor ever said your blood pressure was too high?

5 Has your doctor ever told you that you have a bone or joint
problem such as arthritis that has been aggravated by exercise,
or might be made worse with exercise?

6 In there a good physical reason not mentioned here why you

should not follow an activity program even if you wanted to?

7 Are you over age 65 and not accustomed to vigorous exercise?

If you answered YES to one or more questions…

If you have not recently done so, consult with your personal physician by telephone or in
person before increasing your physical activity and/or taking a fitness test.

If you answered NO to all questions…

If you answered PAR-Q accurately, you have reasonable assurance of you present
suitability for an exercise test.
ACTIVITY #1
(To be submitted on August ____, 2021)

ASSESSING WELLNESS

Direction: Read each statement carefully and respond honestly by using the following scoring:
Almost always = 2 points
Sometimes/Occasionally = 1 points
Very seldom = 0 points

Physical Dimension
___1___1. I exercise aerobically (vigorous, continuous exercise producing a sweat) for a
minimum of 30 minutes at least four times per week.
___1___2. I eat fruits, vegetables, and whole grains every day.
___2___3. I avoid tobacco products.
___1__4. I prefer to walk instead of riding a vehicle when time permits.
___1__5. I deliberately minimize my intake of cholesterol, dietary fats, and oils.
___2__6. I avoid drinking alcoholic beverages or consume no more than one drink per day.
___0__7. I get 7-9 hours of sleep most nights.
___1__8. I have an adequate coping mechanism for dealing with stress.
___1__9. I maintain a regular schedule of immunization, physical and dental check-ups
(Including Pap smears, blood pressure and cholesterol).
___1__10. I maintain a reasonable weight, avoiding extremes of overweight and underweight.
__11__ TOTAL (Physical)
Intellectual Dimension
___2___1. I seek opportunities to learn new things.
___1__2. I try to keep updated of current affairs – local, national, international.
___2__3. I enjoy attending special lectures, plays, musical performance, museum
performances, museum, galleries, and/or libraries.
___2__4. I enjoy watching educational programs on TV.

___2__5. I enjoy creative and stimulating mental activities/games.

___1__6. I am happy with the amount and variety that I read.
___1__7. I make an effort to improve my verbal, writing, and expression skills.
___2__8. A continuing education program is/will be important to me.
___1__9. I am able to analyse, synthesize, and see more than one side of an issue.
___1__10. I enjoy engaging in intellectual discussions.
__15__ TOTAL (Intellectual)
Emotional Dimension
__1__1. I am able to develop and maintain close relationship.
__1__2. A accept responsibility for my actions.
__2__3. I see challenges and change as opportunities for growth.
__1__4. I feel I have considerable control over my life.
__1__5. I am able to laugh at life and myself.
__1__6. I feel good about myself.
__1__7. I am able to cope appropriately with stress and tension.
__1__8. I am able to recognize my personal shortcoming and learn from my mistake.
__1__9. I am able to recognize and express my feelings.
__2__10. I relax and enjoy life without the use of alcohol or drugs.
__12__ TOTAL (Emotional)
Social Dimension
__1__1. I contribute time and/ money to social and community projects.
__1__2. I am committed to a lifetime of volunteerism.
__1__3. I exhibit fairness and justice in dealing with people.
__1__4. I have a network of close friends and/or family.
__1__5. I am interested in others; including those with backgrounds different form my own.
__1__6. I am able to balance my need with the needs of others.
__0__7. I am able to communicate with and get along with a wide variety of people.
__1__8. I obey the laws and rules of our school and community.
__2__9. I am a compassionate person and try to help others when I can.
__2__10. I support and help with my family, neighbourhood and work gatherings.
__11__TOTAL (Social)

Evaluation:
Finish the following statements:
After completing “Assessing your Wellness”
1. I discover I am strong in Intellectual Dimension___________________________
2. I discover I am weak in _Physical and Social Dimension____________________
3. I feel I can change Social Dimension to improve my communication skills and able to
cooperate with others_____________________________

ACTIVITY #2

Discussion Points and Exercise Questions

Direction: Read and understand this module. Provide what is being asked. Write your answer
in a yellow paper (Hand written).
Define the following: 5 points each

1. Physical activity
● - is defined as any movement generated by skeletal muscles that necessitates
the expenditure of energy, including recreational activities and leisure time.
Physical activities may assist improve one's health not just physically, but also
psychologically and socially. In conclusion, physical exercise supports an
individual's optimal growth.
2. Exercise
● refers to any bodily movement which generates endorphins and dopamine. It is
performing a set of exercises that are designed to stimulate feelings of positive
energy in the body. This activity helps to maintain a healthy and active lifestyle.
3. Physical Fitness
● - refers to a physically fit individual who is able to accomplish the usual daily
routine while still having enough reserve energy to fulfill the various demands of
everyday life – recreational sports and other leisure activities, as well as energy
to deal with life's emergency circumstances.

ACTIVITY #2
(To be submitted on September ____, 2021)

A. List down five (5) benefits of exercise.

1. Improved psychological functioning
2. Increased efficiency of the heart and lungs
3. Maintenance of proper body weight
4. Naturally induced fatigue and relaxation
5. Increased muscular strength and endurance
B. List down five (5) problems of inactivity.
1. Atherosclerosis
2. Coronary Heart Disease Accident
3. Stroke or Cerebrovascular Accident
4. Hypertension or High Blood Pressure
5. Obesity
 B. Identify the following;
Cardiovascular Disease 1. Any disease that affects the heart or blood vessels.

Atherosclerosis_______2. The accumulation of plaques in the inner walls of the artery.

Plaques______________3. Fatty deposits, blood cells, calcium and tissue debris.

Coronary Heart
Disease Accident (CHD) 4. The heart is supplied with insufficient blood due to clogging of
coronary arteries.

Angina Pectoris_______5. A kind of chest pain that indicates that there is no enough blood
flow to the heart.

Fatty streaks_________ 6. An early form of fatty deposits that gets worse as a person gets
older.

Stroke or
cerebrovascular accident7. The blood supply to the brain is reduced for prolonged period of
time.

Hypertension or High Blood Pressure 8. Abnormally or chronically elevated blood pressure.

Systolic blood pressure 9. Force of blood against the arterial wall when the heart contract and
blood is pumped out of the heart.

Diastolic Blood Pressure 10. Force of blood against the arterial wall when the heart relaxes.

End of second week

---------------------------------------Nothing Follows--------------------------------------
 MEN WOMEN

LABORATORY ACTIVITY 1
(To be submitted on September _28_, 2021)

NAME: ____DANIELA M. DAYAGANON_______ SECTION: __1-A_____

COURSE: ___________BSCE___________ DATE: __SEPTEMBER 28, 2021_________

HEALTH-RELATED FITNESS COMPONENT

Cardiorespiratory Endurance

TEST SCORE RATING

120 Lowzone
The Step Test

13 mins Good Fitness Zone

The Walking Test 122 heart rate
 1.25 Good Fitness Zone
The 12-Minute
Run Test

(Record your score and compare with the rating in Table below)

LABORATORY ACTIVITY 2
(To be submitted on September 28, 2021)
NAME: ____________DANIELA M. DAYAGANON________ SECTION: _____1-A_____
COURSE: ___________________BSCE____________ DATE: __09-28-2021________

HEALTH-RELATED FITNESS COMPONENT

Muscular Strength and Endurance

TEST SCORE RATING

8 Marginal Zone
Ninety-degree Push-Up

14 Marginal Zone
Curl Up

10 Low zone
Flexed Arm Support

(Record your score and compare with the rating in Table below)
LABORATORY ACTIVITY 3
(To be submitted on September_28_, 2021)
NAME: _______DANIELA M. DAYAGANON_____________ SECTION: __1-A_____
COURSE: ___________________BSCE_________ DATE: ____09-28-2021_____

HEALTH- RELATED FITNESS COMPONENT

Flexibility

TEST SCORE RATING

84 Good fitness Zone
Shoulder Flexibility Test

36 Average
Modified Sit and Reach

Cannot touch the Low

Sit and Reach Wall Test wall

(Record your score and compare with the rating on Table below)
LABORATORY ACTIVITY 4
(To be submitted on September ___, 2021)
NAME: ________DANIELA M. DAYAGANON_______ SECTION: ___1-A_____
COURSE: ________________BSCE_________ DATE: ___09-28-2021_______

HEALTH- RELATED FITNESS COMPONENT

Body Composition

TEST SCORE RATING

Body Mass Index 19.29 Normal

1.1 High risk

Waist-to-Hip Ratio

(Record your score and compare with the rating on Table below)

LABORATORY ACTIVITY 5
(To be submitted on September __28__, 2021)
 NAME: _______DANIELA M. DAYAGANON______ SECTION: __1-A______
COURSE: _________BSCE____________ DATE: ___09-28-2021____

HEALTH-RELATED FITNESS COMPONENT

Flexibility

TEST
SCORE RATING
94 Good fitness
Speed Double Heel Click Zone

95 Good fitness
Paper Ball Pick-up
Agility zone

150 cm Poor
Standing Long Jump
Power

(Record your score and compare with the rating on Table below)