HOPE 11

MODULE 1- HEALTH-RELATED FITNESS ASSESSMENT

Self-assesses health-related fitness (HRF) status, barriers to
Physical activity assessment participation and one’s diet
PEH11FH-Ig-i-6
Four Components of Health-Related Fitness
• Cardiovascular fitness is the ability of the heart (cardio) and circulatory system (vascular) to
supply oxygen to muscles for an extended period of time.
Cardiovascular is also called cardiorespiratory (lungs) fitness. Usually, the 1km run or some other
type of continuous fitness activity (12-minute run, cycling, step-test, etc.) is used to assess
cardiovascular fitness.
• Muscular strength and endurance is the muscle’s ability to produce effort or perform work.
• Muscular endurance refers to the ability of the muscle to work over an extended period of time
without fatigue. Performing push-ups and sit-ups or crunches for one minute is commonly used in
fitness testing of muscular endurance.
• Muscular strength refers to the maximum amount of force a muscle can exert against an
opposing force. Fitness testing usually consists of a one-time maximum lift using weights (bench
press, leg press, etc.).
• Flexibility is the ability to move a body part through a full range of motion (ROM) at a joint. The
sit-and-reach is commonly used to determine flexibility.
• Body composition is the ratio of body fat to lean body mass (including water, bones, muscles,
and connective tissues). Having too much fat tissues is a risk factor for cardiovascular diseases,
diabetes, cancer, and arthritis.

Barriers to physical activity

Getting involved in physical activities can be attributed to personal and
environmental factors. A person may experience a variety of challenges along the
way. This hinders the person to be physically active, hence, referred to as barriers.

MODULE 2- FITT Goals: Aerobic and Strength Training in Focus

Sets Frequency Intensity Time Type (FITT) goals based on training principles to achieve
and /or maintain health-related fitness (HRF) PEH11FH-Ii-j-7

 The acronym FITT stands for frequency, intensity, time, and type. It describes the various
factors that determine what kind of impact physical activity will have on your body. These
four factors do not stand alone but are closely connected and interdependent. Regardless of
your experience level, FITT helps ensure that your body reaps the full benefits of regular
workouts.

 Frequency- If you think of a calendar week as your workout period, then your frequency
would be the number of times you exercise per week. Frequency should always be
determined by the type of activity you’re engaging in. In the case of strength and resistance
training, for example, it’s recommended that you allow at least one day for recovery between
sessions. Therefore, your frequency of exercise per week will be lower.
 Intensity- The degree of intensity is based on the amount of work you have to put in. When
you’re doing cardio, such as jogging, it’s equal to the speed and distance of your running.
When you’re strength training, it’s the number of weight lifting reps you end up completing.
 The intensity with which you approach your workout also depends on your current level of
fitness, and on how often you hit the gym. It’s wise to do high-intensity training fewer times a
week, allowing longer rest periods than you would with low-intensity training.
 Time- The length of time you spend exercising is directly impacted by the other three
components of the FITT model. Cardio routines, for instance, are almost always longer than
weight lifting routines. Similarly, high-intensity workouts should be shorter than low-
intensity workouts. And lastly, you can exercise more frequently by doing shorter sessions, or
vice versa.
 Type- The type of physical activity you choose lies at the heart of the FITT principle. All other
aspects of the model revolve around it. Generally speaking, cardio and resistance training are
the two most common types of exercise. The former includes running, swimming, bike riding,
and hiking. Meanwhile, the latter includes weight lifting, pull-ups, push-ups, and sit-ups.
Depending on your desired goals and outcome, you can mix and match the above, as needed.
 Aerobic activities are also called “cardio” exercise. This cause us to sweat profusely and
breathe harder. Our heart pumps blood more vigorously, causing oxygen to circulate
throughout our body. This allows us to sustain aerobic exercise for a few minutes. Example;
Jogging, running, swimming, and dancing.
 Muscle-strengthening activities are exercises in which groups of muscles work or hold
against a force or some weight. It help build good muscle strength. When muscles do more
work, it becomes stronger. Therefore, having strong and healthy muscles enable us to
perform everyday physical task. Example; push-ups, sit-ups,& lifting.

 Bone-strengthening - Bone growth is stimulated by physical stress brought about by

physical activity. As skeletal muscles contract, they pull their attachment on bones causing
physical stress. This consequently stimulates bone tissues, making it stronger and thicker.
Such bone strengthening activities can increase density throughout our skeletal system. This
is called bone hypertrophy. Example; running, skipping rope, playing basketball can make
bones fit.