ACTIVITY 1

BRING IT ON!

A.) COMPUTE YOUR TRAINING HEART RATE ZONES

 MAXIMUM HEART RATE METHOD

a. Maximum Heart Rate:220 - (age) = bpm (MHR)
 RESTING HEART RATE METHOD (Count it 10 mins before starting the activity)
a. Resting Heart Rate: bpm (RHR)
b. HEART RATE RESERVE METHOD
c. bpm (MHR) - bpm (RHR) = bpm (HRR)
 AEROBIC TRAINING HEART RATE RANGE
a. bpm (HRR) x 0.50 = bpm
b. bpm (HRR) x 0.75 = bpm
c. Add RHR to both numbers
bpm + bpm (RHR) = bpm (ATHR)
bpm + bpm (RHR) = bpm (ATHR)

B.) CARDIORESPIRATORY ENDURANCE TEST ( WITH VIDEO)

A. 3-MINUTE STEP TEST

Materials:
 Stopwatch or clock with a second hand;
 a friend to help you keep count;
 a 12-inch bench, box, or step;
Procedure:
 Step on and off the box for three minutes.
 Step up with one foot and then the other. Step down with one foot followed by
the other foot.
 Try to maintain a steady four beat cycle. It's easy to maintain if you say "up, up,
down, down".
 As soon as you reach 3 minutes, stop immediately and perform a manual pulse
reading and count the number of beats for an entire 60 seconds.
 Record your pulse when you have reached 60 seconds and then locate your
score on the rating scale below.
 3 Min Step Test Ratings for Women Based on Age
18-25 26-35 36-45 46-55 56-65 65+
Excellent 56-81 58-80 51-84 63-91 60-92 70-92
Good 85-93 85-92 89-96 95-101 97-103 96-101
Above 96-102 95-101 100- 104- 106- 104-
Average 104 110 111 111
Average 104- 104- 107- 113- 113- 116-
110 110 112 118 118 121
Below 113- 113- 115- 120- 119- 123-
Average 120 119 120 124 127 126
Poor 122- 122- 124- 126- 129- 128-
131 129 132 132 135 133
Very Poor 135- 134- 137- 137- 141- 135-
169 181 169 171 174 155

What is your rating? Is this what you expected? If yes, how will you maintain
it? If not, what is your goal?
C.) MUSCULAR STRENGTH AND ENDURANCE TEST (WITH VIDEO)

A. SIT-UP TEST
Materials:
- Flat ground, yoga mats, stopwatch
Procedure:
- The starting position is lying on your back with your knees bent and feet flat on the floor. Feet
must be 12 inches away from your butt.
- The arms are folded across the chest and must maintain no gap between the forearms at all
times.
A second person is permitted to hold the lower legs or ankles.
- On the command ‘go,’ start the crunch by raising your upper body forward until the elbows or
forearms touch the thighs, and then lower the torso until the shoulder blades touch the ground.
- Perform as many sit-ups as you can in 60 seconds
- Refer to the table rating below. Rating:

Source: adapted from Golding, et al. (1986). The Y's way to physical fitness (3rd ed.)
D.) REGULAR PUSH-UPS (MEN) / KNEE PUSH-UPS (WOMEN) (WITH VIDEO)
Materials: Mat or towel (optional)
Procedures:
- Begin in a pushup position on hands and toes with hands shoulder-width apart and elbows fully
extended.
- While keeping a straight line from the toes to hips, and to the shoulders, lower your upper body
so your elbows bend to 90 degrees.
- Push back up to the start position. That is one rep.
- Continue with this form and complete as many repetitions as possible without breaking form.
- Perform as many push-us or knee push-ups. For the rating of your upper body endurance, refer
to the table below. Record your rating.
Rating:

Push Up Test Ratings for Men Based on Age

17-19 20-29 30-39 40-49 50-59 60-65
Excellent > 56 > 47 > 41 > 34 > 31 > 30
Good 47-56 39-47 34-41 28-34 25-31 24-30
Above average 35-46 30-39 25-33 21-28 18-24 17-23
Average 19-34 17-29 13-24 11-20 9-17 6-16
Below average 11-18 10-16 8-12 6-10 5- 3-5
8
Poor 4-10 4-9 2-7 1- 1- 1-2
5 4
Very Poor <4 <4 <2 0 0 0

4. FLEXIBILITY

A. SIT – AND – REACH

Materials: Flexibility box or measuring device (tape measure)
Procedures:
- This test involves sitting on the floor with legs stretched out apart within 50 centimeters.
- Both knees should be locked and pressed flat to the floor - the tester may assist by holding
them down.
- With the palms facing downwards, and the hands on top of each other or side by side, the
subject reaches forward along the measuring line as far as possible.
- Ensure that the hands remain at the same level, not one reaching further forward than the
other. After some practice reaches, the subject reaches out and holds that position for one-
two seconds while the distance is recorded. Make sure there are no jerky movements.
- Repeat the stretch two times. Your score at the most distant will be recorded.
- Rating:

Rating MEN WOMEN

cm cm
Super > +27 > +30
Excellent +17 to +27 +21 to +30
Good +6 to +16 +11 to +20
 Average 0 to +5 +1 to +10

E.) BODY COMPOSITION

BODY MASS INDEX (BMI) WORKSHEET

FORMULA FOR COMPUTING BODY MASS INDEX

WEIGHT [in Kilograms] ______

HEIGHT [in Meters]2 (squared)

Example: 30 = 30_
20.83
(1.20)2 1.44 Your Body Mass Index (BMI) = NORMAL

NOW TRY YOURS!

 ACTIVITY 2
(WITH VIDEO)

Perform each activity as fast and as many times as you can for 30 seconds. Use your heart rate
monitor, and record your heart rate before and immediately after the activity. Also, make a note if you
were winded at the end of an activity. Between each exercise, walk slowly and allow your heart rate to go
below 125 if possible. If your heart rate is over 125 at the end of an exercise, record how long it takes to
get below 125.