MAPEH 2nd Mastery

Fitness Tests Management for Sustainable Health

Physical fitness testing

is a continues process that leads to the awareness on the importance of holistic

wellness that focuses on the mind and body.

It is not only practiced in school, because all throughout our lives, physical fitness
can be done to assist many people to adapt a lifetime fitness goal.

Health-related Fitness
Body Composition

This is the relative percentage of body fat compared to lean body mass.

Body Mass Index. This determines one's health fitness based from weight and
height results.

Muscular Strength

This is the amount of force that a person can produce in a single muscle
contraction.

Muscular Endurance is the capacity of the group of muscles to contract over a

long period of time.

- PARTIAL CURL-UPS -

This exercise measures the strength and endurance of the abdominal muscles that
assist a person to uphold good posture. They also prevent occurrences of lower
back pains.

- PUSH-UPS -

This exercise measures the strength and endurance of the chest muscles and the
arms to withstand heavy tasks.

- TRUNK LIFT -

This exercise measures the strength and flexibility of the muscles in the lower back
extensor to maintain a healthy back.

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 Cardiovascular Endurance

This refers to the capacity of the heart to effectively pump to meet the demands
of exercise.

- 1 KILOMETER RUN/WALK -
This exercise measures the capacity of the heart, lungs, circulatory system, and
muscles to transport and use the oxygen in the body during physical activities.
Flexibility

This refers to the capacity to use the joints in its normal range of movement.

A person with a good flexibility can undertake tasks efficiently with less risk of
injury.

- ZIPPER TEST -

This exercise measures the flexibility of the shoulders joints.

- SIT-AND-REACH -
This exercise measures the flexibility of the muscles at the back of the thigh
(hamstring)

Skill-related Fitness
Speed

This is the capacity of the body to cover or move in a certain distance for a short
period of time.

- 40-METER SPRINT -

This exercise measures the acceleration and speed.

Agility

This is the capacity to control body movements and shift direction quickly from
one place to another.

- HEXAGON AGILITY TEST -

This exercise measures the ability to change direction at a certain speed, and
improves gravity awareness, body control and foot speed.

Balance

This is the capacity to maintain equilibrium even when moving.

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 - STORK STAND TEST -

This exercise measures the ability to balance in a static position, improves

performance, and reduces the risk of injury.

Coordination

This refers to the capacity of the body to use all the senses and its parts together
to produce and execute smooth movements efficiently.

- PAPER JUGGLING -

This exercise measures the ability to focus and switch between tasks quickly.
Power

This is the capacity to transfer force at a rapid pace. This is the product of
strength and speed.

- STANDING LONG JUMP -

This exercise measures and assesses strength and leg power.

Reaction Time

This is the capacity to respond quickly to stimulus.

- STICK DROP TEST -

This exercise measures the reaction time and improves alertness and quickness of
the eyes.

Prevention of Lifestyle Diseases

Lifestyle diseases are common nowadays because of the different risks that exposed
many people to acquire such ailments.

Yearly, the frequency or number of people with lifestyle diseases increases. This is
an alarming issue that needs to be immediately addresed.

Obesity
This is the excessive fat of a person gained from food or inactive lifestyle.

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 If obesity will not be given much attention , it may lead to high blood pressure,
heart disease, diabetes, and other ailments. Therefore, awareness of the daily
calorie intake is necessary to prevent such diseases.

Fitness and exercises are equally important. However, sustaining lifetime fitness
requires not only physical involvement by at the same time good eating habits.
Regular participation in vigorious physical activities and proper diet should
compliment each other.

The Don'ts of Eating

1.) Skipping Breakfast

2.) Weight Targets

3.) Not Eating Fruits and Vegetables

4.) Night, Social and Emotional Eating

Skipping Breakfast

Breakfast is the most important meal of the day. A person should make sure to
have breakfast daily.

Choose low fat, low sugar, whole grain breakfast cereal with low fat milk, and
some fruits for a well-balanced meal.

Weight Targets

Setting specific wright targets will put pressure and stress to a person.

It is best to focus on healthy eating habits and increasing the physical activities
to sustain the desired weight.

Not Eating Fruits and Vegetables

A person who refuses to eat fruits and vegetables is prone to sickness.

Creativity is the key to encourage a person to have an intake of nutritious food. If

a child's poor eating habit is not corrected, it may lead to health problems in the
future.

Night, Social and Emotional Eating

Unplanned eating must be avoided to prevent unhealthy weight gain.

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 Keep a checklist of food intake, the time of eating, and the amount of daily food
to identify the reason of consuming certain food. Try other ways to cope with
emotional distress.

How to know if you are overweight or obese?

Calculating Body Mass Index (BMI) will assess whether a person is overweight
or obese.

The BMI of every person changes according to the age and physical
development.

How to overcome obesity

1.) Exercise Daily

2.) Avoid Overeating

3.) Reduce Passive Pastimes
4.) Eat Balanced Meals

Exercise Daily

Start with a whort, low intensity workout.

Follow the Frequency, Intensity, Time and Type (FITT) Principle. Keep track of
fitness goals with a notebook that serves as a record of the body's progression
toward fitness.

Avoid Overeating

Overeating is not a good habit, Make sure to eat only during meal time.

If in case you feel hungry, eat slowly and maintain healthy eating habits.

Reduce Passive Pastimes

Watching television and playing computer games may lead to obesity.

Decrease doing pastimes to less than two hours per day for school-aged
children and less than one hour for preschoolers.

Eat Balanced Meals

Eat variety of food from all food groups daily.

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 Make sure to have an intake of the six essential nutrients from the following
food; wholegrain bread, fruits, vegetables, meat, fish, and dairy products.

Diabetes
This pertains to a person's condition wherein the amount of sugar (glucose) in
the blood is too high and the body cannot use it properly because it cannot enter
the body's cells.

How to overcome diabetes?

Moderation in very task should be prioritized to develop healthy practices.

Active recreation of at least 30 minutes daily such as walking and jogging and
running should be done.

Heart Diseases
The leading global cause of death and major disabilities are heart diseases.

These have various forms, causes and treatments.

How to avoid heart problems?

1. Adopt a healthy lifestyle

2. Have diet rich in fruits, vegetables, and whole grains to protect the heart.

3. Practice regular physical involvement.

4. Stay happy and avoid life stressors.

Enjoy eating healthy!

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