Health

Optimizing
Physical
Education 3
1st Semester - Module 3
Dance

At the end of this module, you should be able to:

 Explain the value of optimizing one’s health through participation in physical
activity assessment
(PEH12FH-Id-t-14);
 Display initiative, responsibility and leadership in fitness activities
(PEH12FH-Id-t-15);
 Recognize one’s potential for health and dance related career opportunities
(PEH12FH-Id-t-16);
 Organize fitness dance event for a target health issue or concern
(PEH12FH-Id-t-17).
How to Learn from this Module
To achieve the objectives cited above, you are to do the following:
• Take your time reading the lessons carefully.

• Follow the directions and/or instructions in the activities and exercises diligently.

• Answer all the given tests and exercises.

 Lesson

6 Optimizing One’s Health

through Physical Fitness Assessments

What I Need to Know

By being active, you will burn calories that you store from eating throughout the day
and—it can be as easy as walking the dog or as rigorous as running a marathon. Providing
opportunities for children to be active early on puts them on a path to better physical and
mental health. It's never too late to jumpstart a healthy lifestyle.
But before we dive in, let us see the picture in a greater perspective. Physical activity,
along with proper nutrition, is beneficial to people of all ages, backgrounds, and abilities. And
it is important that everyone gets active: over the last 20 years, there's been a significant
increase in obesity in Philippines. Filipino adolescents ranked almost at the bottom 146
countries when it comes to the level of physical activity, according to a study from journal
The Lancet Child and Adolescent Health found that 93.4% of school-going Filipinos aged 11
to 17 lack physical activities as of 2016.

Photo Credit: https://www.endocrineweb.com/professional/meetings/expanding-treatment-options-

teens-obesity
The picture above describes how physical inactivity can have serious implications for
people’s health. Approximately 2 million deaths per year are attributed to physical inactivity,
prompting WHO to issue a warning that a sedentary lifestyle could very well be among the
10 leading causes of death and disability in the world. (Retrieved from
https://www.who.int/mediacentre/news/releases on April 4, 2018).

Sedentary lifestyles increase all causes of mortality, double the risk of cardiovascular
diseases, diabetes, and obesity, and increase the risks of colon cancer, high blood pressure,
osteoporosis, lipid disorders, depression and anxiety. According to WHO, 60 to 85% of
people in the world, including teenagers—from both developed and developing countries—
lead sedentary lifestyles, making it one of the more serious yet insufficiently addressed
public health problems of our time. It is estimated that nearly two-thirds of children are also
insufficiently active, with serious implications for their future health.

Among the preventive measures recommended by WHO is moderate physical fitness

activity for up to 30 minutes every day. In addition to individual lifestyle changes,
governments and policy makers are also recommended to "move for health" by creating a
supportive environment for people. Among the measures recommended is promoting
physical activity programmes in schools, communities and health services.
In order to address physical inactivity, there are various physical activities that will
optimize one’s health. However, there is also a need to assess these physical activities. Why
do we have to assess physical activities? It isn’t enough to just come up with a fitness
activity and do it all the time. It is important to know how effective the activity is. Outcomes
of physical activity interventions should be evaluated because this is the only way to
determine whether they are effective. This is the only way to know if your body is improving
after consistent physical activity. Moreover, assessing physical activities can help measure if
the activities are useful in achieving your health goals.
Table 1. Examples of various physical activities

Low Intensity Moderate Intensity Vigorous Intensity

doing household chores brisk walking running
taking the stairs instead of playground activities swimming
the elevator
playing at the park Bike riding working with resistance
bands

How about you, can you add more to the list?

The problem of physical inactivity, along with this substantial associated disease
risks, has been described as pandemic. The question now is then, how physical activity
among children and adolescents can be increased feasibly, effectively, and sustainably to
improve one’s health both acutely, and throughout life?
But before we discuss further on that, we will contextualize physical activity
assessment as it used in our daily lives and as a routine.

Table 2. Activities Done Daily

Activities Intensity
1. Brisk Walking Moderate Intensity
2. Dancing Vigorous Intensity
3. Taking the stairs Low Intensity
4. Cleaning the House Low Intensity
5. Running Vigorous Intensity
6. Playing with nieces Low Intensity
7. Workout routine Vigorous Intensity
8. Yoga Low Intensity
9. Skipping Moderate Intensity
10. Lifting objects Low Intensity

Activity 1. Different Kinds of Physical Activities

In optimizing one’s health, as a Senior High student, identify the different activities
you do every day so as to determine the intensity as to low, moderate, and vigorous.

Why do we have to assess physical activities? It isn’t enough to just come up with a
fitness activity and do it all the time. It is important to know how effective the activity is.
Outcomes of physical activity should be evaluated and assessed because it is the
only way to determine whether they are effective or not. This is the only way to know if your
body is improving after consistent physical activity. Moreover, assessing physical activities
can help assess if they are useful in achieving your health goals.

The following are some of the methods used to assess the physical activities.
Table 3. Methods Used to Assess Physical Activities in Terms of Intensity
Methods Description and Process

This determines the extent a person has enough breath to be able

1. Talk Test to speak during activity.
 Low intensity level – should be able to sing
 Moderate Intensity level – should be able to carry on a
conversation
 Vigorous Intensity level – too out of breath to conduct a
conversation.

2. Target Heart Rate This determines if an individual’s heart rate is within the target
zone during physical activity. Note the following formula:

Max Heart Rate = 220 – age

During a Moderate Intensity level, an individual should attain at 50-

70% max HR, and for a Vigorous Intensity level, they should have
70-85% max HR.

3. Perceived Exertion This refers to how hard you feel your body is working on a scale
(Borg Rating Scale) from 6-20.

6 = “no exertion at all”

20 = “maximal exertion”

4. Metabolic Equivalent
(MET Level) A MET is the unit used to measure the amount of oxygen used by
the body during physical activity.
 1 MET = energy (O2) used by the body as you sit quietly.
Moderate Intensity Activity – 3 to 6 METS
Vigorous Intensity Activity – over 6 METS

Methods for Assessing Physical Activity

Subjective Methods

Subjective methods are simply physical activity assessment methods that depend on
the human perception of human activity. Such methods are predominantly used for
measurement in populations.
 Examples:

Self-Report – this can be in the form of physical activity diaries and logs
Recall - this method is usually made up of short simple questionnaires of
5 – 15 item and set to investigate physical activity patterns

Objective Methods

Unlike the subjective methods, objective methods rely on solid data or observations.
These are predominantly used for measurement in individuals.
Examples:
Heart-rate Telemetry – Student wears device that provides data on the heart rate in
response to exercise.
Can be set to record and collect data.
Pedometry - Student wears device that records the number of steps taken
and estimates the distance covered.
- 10,000 steps is considered equivalent to meeting National
Physical Activity Guidelines.
Accelerometry - Student wears device to assess the acceleration of the body
in certain directions.
- Provides data on the frequency, duration and intensity of activity.
Doubly Labelled Water – Technique used to estimate total energy expenditure
accurately, based on the movement of 2 different types of
water found in the body.
Direct Observation - Data collected that measures activity in regards to type, time,
place and social setting. This method is very useful for
children and adolescents

Accurate estimates of physical activity are essential for advancing research

on the health benefits of physical activity; for understanding patterns and correlates
that influence physical activity behaviour; and for evaluating interventions designed
to promote physical activity, improve health, or reduce obesity. Indicators of physical
fitness (including body fatness) have generally shown stronger links with health
indicators than with physical activity. However, this is due in part to the less precise
methods available to assess physical activity. Physical activity directly improves
fitness (and body composition) and consensus suggests that it improves health
independently of both fitness and fatness. 
Considerable attention has been given to improving physical activity
assessment methods but progress has been hampered by limitations in the way that
physical activity measures are used, scored, and interpreted. Many options are
available for assessing physical activity, so it is important to appreciate and consider
the relative advantages and disadvantages of the various measurement
approaches. 
Now that we have discussed the importance of optimizing one’s health
through participation in physical activity assessment, we will examine the different
concept that will be used in this subject. We will build your definition on the following
key concepts as a definitive source to “locate evidence” while this guide provides
frameworks to evaluate options and to inform decisions about the best ways to
assess physical activity.
A. Assessment – refers to the evaluation of health status that identifies the
specific needs of a person and how those needs will be addressed.
B. Physical Fitness - refers to the ability of your body systems to work
together efficiently to allow you to be healthy and perform activities of daily living.
Being efficient means doing daily activities with the least effort possible.
 C. Intensity - refers to how hard your body is working during physical activity.
Your health and fitness goals, as well as your current level of fitness, will determine
your ideal exercise intensity. Typically, exercise intensity is described as low,
moderate, or vigorous.
D. Sedentary Behaviour – refers to any waking behaviour characterized by
an energy expenditure ≤1.5 metabolic equivalents (METs), while in a sitting, reclining
or lying posture. In general this means that any time a person is sitting or lying down,
they are engaging in sedentary behaviour.  Common sedentary behaviours include
TV viewing, video game playing, computer use (collective termed “screen time”),
driving automobiles, and reading.
E. Physical Activity – refers to any bodily movement resulting in energy
expenditure (EE), direct observation of the individual's movement should be used as
the gold standard for physical activity research. 
F. Physical Fitness Plan – This is the written schedule of all the physical
activities you will take part in. Before you begin your physical activities, you will
submit your Plan to your PE and Health teacher, who will review it for considerations.
If your teacher has concerns about any of the activities, your teacher will contact you
or your parents to discuss them. The Plan maybe revised in further assignments.
You will then take part in physical activities and record them in your Physical Activity
Logs, accumulating at least 80 hours of physical activity participation time. This
averages to at least one hour per day, five days per week.
G. Physical Activity Logs – This is where you record the time spent doing
the activities. You will use the information from your logs to set personal goals
related to the type, frequency, intensity and duration (time) of your physical activity.
By keeping track of the data, you will be able to observe your own progress and
achievement.

Activity 2 : Case Analysis

With the concept given above, let us now test your comprehension. Answer
the activity that follows.
Given below are situations that depict the different methods in assessing
physical fitness activities. Answer the given activity. The first one is done for you.

Table 4. Case Analysis on methods used to Assess Physical Fitness Activities.

Situation Methods
1. Janelle, a Grade 12 Senior High student is capable of doing
bike riding while singing at the same time. Talk Test- Low
Intensity Level
2. Shine sees the need to record and collect heart rate data
before and after conducting a certain activity. Heart- rate
Telemetry –
Objective
Method
3. In order to convey his stand on the usage of applied data,
Mr. Seriña asks his class to measure all activities performed Direct
with regards to type, time, place and social setting. Observation

4. Hiro would like to know how to understand exercise intensity,

 so he applies the process of subtracting his age from 220. Maximum Heart
Rate
5. After doing a 200 meter sprint in butterfly stroke in swimming,
Jarred experienced a heart-pounding pace. Talk- Test –
Vigorous
Intensity Level
6. As part of various groups who optimizes one’s health, Farrah
keeps a diary where she logs all her physical activities for Self- Report
future references.

From the example given above, it can be understood that Physical Education
assessment must be flexible, with student-centered rubrics based on each student's
starting point. In addition to this, physical education assessment standards are more
holistic. It attempts to ensure students cannot just do a push-up or perform cheer
dance, but can do it correctly and understand how and why they should be doing it.
We will integrate the value of being literate and committed to the physical activity you
are going to indulge with.

Activity 3: Initiative, Responsibility and Leadership in Fitness Activities

Leadership is the willingness of a person to motivate a group of people on

acting towards a specific goal. One can show initiative by taking his/her own role
and responsibilities, as well as the leader taking the responsibility to take the lead.
The job of being a Fitness Leader has changed greatly over the past few
decades, and looks certain to continue changing. Exercise classes are no longer
simply the preserve of amateur classes in community centres or halls, and the
fitness industry has seen significant growth in more affluent countries. With the focus
of governments on the promotion of good health and nutrition, membership of such
clubs and interest in the industry can only continue to increase. For people looking to
build careers in the fitness industry this means opportunities for roles such as gym
managers, life coaches, personal trainers, and fitness leaders.
Do your own personal assessment inventory. With reference from Table 5,
create your own Individualized Fitness Program based on FITT Principle.

Activity 4: Synthesizing Your Learning

Answer the following questions based on your learning. Be brief and concise.
1. From your own point of view, write down five (5) characteristics of a person
who displays, initiative, responsibility and leadership in fitness activities.
a. Has self-awareness not just to his/herself, but to all.
b. Has discipline in doing activities.
c. Has strong will in decision making.
d. Always energetic and productive in doing tasks.
e. Has respect and passion to all and to the things that he/she do.

2. As a responsible Senior High student, how will you share your knowledge on
the different physical fitness assessments to your fellow students? What is
your ultimate goal towards achieving physical fitness?
 - As a senior high school student, in order to share my knowledge in this
situation I will use the power of internet in order to share my ideas and
insights about physical fitness assessments to my fellow students,
which essential since we are undergoing a quarantine and most of the
students lack physical activities for good health. My ultimate goal
towards achieving physical fitness is to have a healthy and fit body not
for the satisfaction of everyone but for my future. Starting a healthy
lifestyle today will have a great impact later on, and I will able to dodge
diseases and other illnesses that may arise when I grow old.

In your physical activity log, which intensity level did you spend most of
your time? What do you think is the implication of the result of your physical activity
log towards your health?
- In my log, I spend most of my time dancing, which is a Vigorous
Intensity level. This exercise help me burn more fat and achieve a
healthy body. My activity log helps me organize and tally the activities I
have done, with this I am able to integrate or add activities and raise
them to another level, following the FITT protocol. With this I can live
with a healthy body, always productive and have focus in doing my
tasks.

Lesson

7 Fitness Career Opportunities

In lesson 6, we have learned about the importance of having and keeping

a good physical activity that will optimize one’s health. In addition to, we were
able to integrate the importance of keeping a healthy attitude while initiating
responsibility and leadership in fitness activities. The know-how in recognizing
one’s potential for health and dance related career opportunities will be
discussed in-depth in this lesson.

Generated by Farrah Alvie F. Ablanque from https://bit.ly/2XYW4ou

 There is an old saying that goes, “if you’re trying to choose a career, one
should think about what you would do if you didn’t have to work”. If you had a million
dollars and you could do anything, what would you do? Your answer to that question,
while maybe not literally the best choice career for you, may give you insight into
what you should do.

Activity 1: Situational Analysis

If you are given the opportunity to be the Secretary of the Department of
Education, enumerate your five (5) point agenda related to fitness career
opportunities and health benefits for the students, teachers and parents.
1) Inviting students’ families and other community members to participate in
developing before- and after-school programs, including sports and active
transport, will increase program sustainability.
2) Ensuring that school systems have equitable sports opportunities are
available for youth in all types of school settings and at all levels of
socioeconomic status.
3) Encouraging active transport to and from school which is a safe and effective
way to increase students’ daily physical activity, especially where a large
proportion of students live close to their school.
4) Examining systematically opportunities for community-based promotion of
physical activity.
5) Ensuring that schools are striving to reduce unnecessary opportunities for
sedentary behavior, especially the students.

The answers you have generated is actually a result of your trying to go through the
process towards becoming a person who reflects o your thoughts before making a decision.
Hence the career decision-making skill is a very important step one must consider. It is a set
of individual assessment needed to identify, evaluate and use in the most ethical, efficient
and effective way across all domains, occupations and professions.
Below are fitness career opportunities in physical education and sports.
Table 8. Fitness Career Opportunities
Career Description
1. Physical Education School and non-school settings:
and Coaching Career Coaching trainer (leader), MAPEH Teachers
2. Fitness and Health Cardiac Rehabilitation, Sports Nutrition, Corporate Fitness
Related Career Careers such as nutritionists, fitness trainers, personal
trainers, aerobics instructors or coaches.
3. Personal Trainer - Athletic Administration, Sport Retailing, Resort Sport
Sport Management Management
Careers
4. Weight Control Helps individual track, achieve and maintain weight loss by
Counsellor monitoring exercises, create sensible diet plans, provide
 support for clients.
Note: To be a weight-loss counsellor, one needs to have
certain education and training to make it possible for you to
help your clients live a healthier life.
5. Sport Media Careers Journalism, Photography, Writing, Art, Broadcasting
6. Sports Agent Liaison between client and sports teams/companies looking
for endorsees
Generated by Farrah Alvie F. Ablanque from https://www.slideshare.net/secret/dofEmcbueVO5tE
A job in the fitness industry doesn't just provide you with a wide variety of
exciting career options. It also comes with a whole heap of personal perks, allowing
you to achieve a happy work life balance. Personal trainers and fitness Instructors
can often structure the hours and days they want to work. Clients often like to train
before and after work which may leave you time to go to the beach during the day,
look after the kids, plan you sessions, or catch up on paperwork. You're going to be
making a positive impact on the lives of others while watching people reach their
fitness goals can be very satisfying, especially when you are part of their journey.
You're going to be able to focus more on your own training if you're living and
breathing a fitness job. That means you could very well fit in exercising when you
want, especially if you're a personal trainer with free time between client sessions.
Taking group exercise classes is also a great way to train while you work.
Finally, wouldn’t it feel great to be surrounded by like-minded people who are
passionate about fitness? You can gain inspiration and learn new exercise
philosophies from co-workers to constantly better yourself and work practices.

Activity 2. Fit and Fab Scenario

In reality, skinny doesn't automatically equal healthy, and fat doesn't
automatically equal unhealthy. Some research even suggests that overweight
women who exercise are healthier than skinny women who don't. It is possible to be
fat and fit. One cannot deduce health based on what we can see. Nowadays, it is so
easy to “retouched” images with a sense of perfection. The idea of promoting health
and

fitness instead of skin and bones has long been forgotten. There is a great need of
reliable information that focuses on being healthy and not falsely perfect.
As a responsible and well-informed Senior High School student who values
the importance of fitness, how are you going to promote a “FITNESS Advocacy” to
your family and community? The procedure below outlines the task that you will have
to take in order to come up with a relevant fitness advocacy program geared towards
helping your family member achieve fitness, which are a relative and a viral issue at
hand. Fitness is a gift and finding the right fitness tribe can help you create healthy
habits that last a lifetime.
1. Goals . What is the fitness advocacy all about? What is it that you want to
achieve?
What do you want the people to feel after the event?
2. Plan a Theme. Build a Team. A successful group effort requires a motivated
team
 leader whose members agree upon on clearly defined tasks, set
reachable goals, budget and act with inspiration and purpose.
3. Set Goals. Identify the number of people who will help you, items needed, and
folks pledging to pass along what they have learned to others.
4. Document. Whether in photos or video and be sure to have participants
information
form.
5. Reflect. Build moments and reflections. Do processing so the participants will
be able to understand and live by the essence of the advocacy
program.
What I Have Learned
Activity 3: Brainy and Healthy.

Below are hypothetical situations that require your unbiased opinion and educated
judgment. Answer the questions and give your insights to each situation in 2- 3 sentences.

1. You are currently making your individualized fitness exercise routine in Physical Education
and Health. You came along with a standardized fitness program which can be of great help
to design and finish your fitness routine right away.
Your Action: I will follow the standardized fitness program, especially if it a great help in
finishing my fitness routine fast.

Your Reason: This is a great opportunity if I am able to finish my fitness routine easily and
have a the same gain as before. I will also insure that the standardized fitness program
follows the FITT protocol in order to observe progress.

2. One of your family members is diagnosed with severe obesity. As a fitness advocate, she
asks for your help in weight management.
Your Action: I will tell him/her that always seek for a healthier option when it comes to
foods, always have adequate amount of exercise daily and seek aerobic exercises if she
wants to lose weight. Don’t forget to drink adequate amount of water daily.

Your reason: Immersing oneself in aerobic exercise will burn more calories and fat. Also,
eating healthy and cleaning the slate will greatly impact the health and shred some pounds
easily. Drinking water is the most essential part in achieving weight loss. There is no “too
late” in being healthy if we are able to start it.

3. There are a lot of myths out there related to nutrition, fitness, and weight loss. Some of
them even come from seemingly refutable sources. Your friend, Nikki, would like to avail and
be part of the fad.
Your Action: I will tell Nikki to not hop in fad diets, or activities, when it comes to fitness
and weight loss. And always seek to professionals when it comes to health and weight loss.

Your Reason : Fad diets and activities may have drawbacks in our health, also, the gains
are not ensured when we follow one. Fad diets may worsen certain health conditions or arise
illnesses if we follow or do it. Consulting a professional about is needed if we want to be
healthy.

What I Can Do
Activity 4 : Fast Forward
 Imagine your advocacy program has already come to an end. You want to hear
feedback of your clients. Create a special event evaluation form for them to fill out. A sample
format is given below for reference.
DANCE FOR HEALTH EVALUATION FORM

Name of Advocacy/Event: Dance for Health

Coordinator In-Charge : Galon, Dindo, Jr. G. Cel No. 09475456496
Date and Time Held: February 17, 2021, 6:00 A.M.
Place/ Facility : New Poblacion, Buenavista, Guimaras. Covered Gym
Theme: Achieving wellness for everyone though Dance and Fun.
Estimated Attendance : 12 Children 20 Youth 21 Adult
Please check your response to the following questions:
1. Do you think that the event has enough publicity? ___ Yes ___ No
2. Are there sufficient equipments for you to use during the event? ____ Yes ___ No
3. Are participants wearing appropriate attire during the event? ___ Yes ___ No
4. Did the event followed meet the time frame? ___ Yes ___ No
Post Event Survey
Please circle the number of your overall level of satisfaction with our event.
5 – Very Satisfied ; 4 – Satisfied ; 3 – Neutral ; 2 – Dissatisfied ; 1- Very Dissatisfied
1. How would you rate Dance for Health in response to your 5 4 3 2
1
health performance and physical activity?
2. How would you rate the usefulness of Dance for Health in 5 4 3 2
1
relation to overall health and physical fitness?
3. How would you rate the session in terms of meeting 5 4 3 2
1
your expectations?
4. What is your overall rate about Dance for Health? 5 4 3 2
1
5. How are you feeling after the event? 5 4 3
2 1

Comments:

1. Please identify any specific priority areas for you that could be the focus at future events.
(If any)
___________________________________________________________________
2. How could the event be improved?
_______________________________________________________________________
____

Thank you for your feedback!

SPECIAL EVENT EVALUATION FORM

Name of Advocacy/Event: ____________________________________________________

Coordinator In-Charge : _______________________________ Cel No. _______________
Date and Time Held: ________________________________________________________
Place/ Facility : ____________________________________________________________
Theme: _____________________________ Colors: _______________________________
Estimated Attendance : ________ Children ______ Youth ____________ Adult
1. Publicity : Do you think there was sufficient publicity for the event? __________________
2. Equipment: Do you have enough materials to meet the needs of the participants? ______
3. Attire and Costume : Are the participants wearing the appropriate attire for the activity? __
Post Event Survey
Please rate your overall level of satisfaction with our event.
5 – Very Satisfied ; 4 – Satisfied ; 3 – Neutral ; 2 – Dissatisfied ; 1- Very Dissatisfied
1. How would you rate the fitness event according to target 5 4 3 2 1
health performance and physical activity?
2. How would you rate the usefulness of this activity in 5 4 3 2 1
relation to health and physical fitness?
3. How would you rate the session in terms of meeting 5 4 3 2 1
your expectations?
4. How would you rate online fitness event? 5 4 3 2 1
5. How are you feeling after the event? 5 4 3 2 1
Comments:

1. Please identify any specific priority areas for you that could be the focus at future events.
___________________________________________________________________
2. How could the event be improved?
___________________________________________________________________________

Thank you for your feedback!

Summary
1. Physical activity provides long-term health benefits for everyone.
2. Outcomes of physical activity should be evaluated and assessed because it is the only
way to determine whether they are effective or not. This is the only way to know if your
body is improving after consistent physical activity. Moreover, assessing physical activities
can help assess if they are useful in achieving your health goals.
3. Methods Used to Assess Physical Activities in Terms of Intensity:
3.1 Talk test
3.2 Target Heart Rate
3.3 Perceived Exertion (Borg Rating Scale)
3.4 Metabolic Equivalent (MET Level)
4. Methods of Assessing Physical Activity
4.1 Subjective Methods ( Self- Report; Recall)
4. 2Objective Methods (Heart-rate Telemetry; Pedometry; Accelerometry; Double
Labelled Water; Direct Observation)
5. Accurate estimates of physical activity are essential for advancing research on the health
benefits of physical activity; for understanding patterns and correlates that influence
physical activity behavior; and for evaluating interventions designed to promote physical
activity, improve health, or reduce obesity.
6. Physical Education assessment must be flexible, with student-centered rubrics based
on each student's starting point.
7. Leadership is the willingness of a person to motivate a group of people on acting
towards
a specific goal. One can show initiative by taking his/her own role and responsibilities, as
well as the leader taking the responsibility to take the lead.
8. Fitness Career Opportunities
a. Physical Education and Coaching Career
b. Fitness and Health Related Career
c. Personal Trainer - Sport Management Careers
d. Weight Control Counsellor
e. Sport Media Careers
f. Sports Agent
9. Personal trainers and fitness Instructors can often structure the hours and days they
want to work.
10. Fitness is a gift and finding the right fitness tribe can help you create healthy habits that
Multiple Choice. Encircle the letter of the best answer from among the given choices.
1. Why do we have to assess physical fitness activities?
A. The tests are considered the starting point for designing an appropriate program.
B. The activities provides a clear and effective program in attaining the goal.
C. The evaluation program ensures one will not be at risk of harm.
D. The physical fitness target is reliable and fitness-oriented to work on.
Answer: A
2. Why is there a need to evaluate the outcomes of physical activity?
A. To determine which method is essential to the fitness enthusiast.
B. To test the effectiveness of the program until the end.
C. To assess whether the condition of the participant improves or not.
D. To know if one’s body is improving after consistent physical activity.
Answer: B
3. The target heart rate determines whether a person’s heart rate is __________.
A. above the moderate intensity level.
B. below the perceived exertion.
C. within the target zone during the activity.
D. towards maximal exertion.
Answer: C
4. Metabolic Equivalent (MET) is the unit used to measure the amount of oxygen used by
the body during ____________.
A. physical exertion B. physical activity C. physical assessment D. physical rest
Answer: B
5. Examples of moderate activities are the following, EXCEPT for one. Which one is it?
A. jogging B. brisk walking C. social tennis D. recreational swimming
Answer: A
6. Examples of vigorous activities are the following, EXCEPT for one. Which one is it?
A. Cleaning the windows at home. B. Lifting, Carrying and Digging
C. Aerobics D. Wrestling
Answer: A
7. Examples of light activities are the following, EXCEPT for one. Which one is it?
A. sweeping the floor B. walking slowly C. vacuuming D. washing windows
Answer: A
8. A method that involves an easy way to estimate intensity of activities is called a _____.
A. Compendium test B. Talk test C. Speed test D. Consumption test
Answer: B
9. It is a behaviour that involves bodily movements resulting in energy expenditure.
A. Stress rejuvenator B. Thermal assessment
C. Physical activity D. Exercise expenditure
Answer: C
10. Farrah would like to know the importance of conducting physical activity (PA) in
optimizing one’s health, what should be her goal when assessing physical activity(PA)?
A. Ask the physical fitness instructor for tips and suggestions.
B. Refer to the nutrition guide and follow the instructions indicated.
C. Conduct an interview to random people and follow their exercise routine for fast
results.
D. Identify the frequency, duration intensity, and types of behaviours performed during
a period of time.
Answer: D
 Self-report
Subjective Method - 6. D.10
Vigorous Intensity Level vigorous intensities. C. 9.
Talk Test - 5. as low, moderate and B. 8.
Maximum Heart rate 4. assess the activity listed A. 7.
Direct Observation 3. able to categorically A. 6.
Heart Rate Telemetry the student must be A. 5.
Objective Method - 2. inventory, however, B. 4.
Talk Test – Low Intensity This is a personal C. 3.
Level 1. Answers may vary. B. 2.
(What’s More) Table 4 Activity 1 – What’s New A.1.
Activity 2: Case Analysis Pre-Post Assessment

assessment.
duration for proper proper assessment.
intensity level and one’s fitness for
activities related to able to identify
the appropriate The student must be
assessment. be able to fill out needs.
for proper log. The student must one’s physical fitness
on the FITT Principle one’s physical activity inventory related to
be able to integrate inventory related to as this is personal
Program. Student must as this is personal Answers may vary
Individualized Fitness Answers may vary Table 5
Inventory related to Table 6 (What’s More)
This is a personal (What’s More) Analysis
Answers may vary as Analysis Activity 2: Case
Activity 3: What’s New Activity 2: Case Lesson 1