CO QAH + MELC LW

HANDOUT No. 3
Course Outline & Quality Assured Handouts paired
with MELC- Based Learner’s Worksheet Physical Education and Health 11

MELC: Self-assesses Health-Related Fitness (HRF) Status, Barriers to Physical Activity Assessment
Participation and One’s Diet

Objectives:
 Self- assess health–related fitness (HRF) and one’s diet
 Reflect on the test results and suggest future plans for improvement

Semester: 2nd Week No. 3 Day: 2

LESSON: SELF-ASSESSMENT ON HEALTH RELATED FITNESS STATUS, BARRIERS TO

PHYSICAL ACTIVITY ASSESSMENT PARTICIPATION AND ONE’S DIET

This handout introduces self-testing activities on health-related fitness status and the different barriers to physical
activity and checks on one`s diet toward a healthy lifestyle. The learner demonstrates understanding of fitness and
exercise in optimizing one's health as a habit; as requisite for physical activity assessment performance.

TOPIC 1: Health Self-Assessment

Anthropometric Measurement

It is a series of quantitative measures of the muscle, bone, and adipose tissue used to assess the composition
of the body.
We have 5 components to consider in getting the anthropometric measurements. The core elements of
anthropometry are height, weight, body mass index (BMI), Body circumferences (waits, hips, limps) and skinfold
thickness.

Anthropometric measurement can be measured by getting the needed data and computing the (BMI) Body Mass
Index and (WHR) Waist to Hip Ratio.
1. Height
2. Weight
3. Body Mass Index
4. Waist to Hip Ratio
Materials: Weighing scale, tape measure
Purpose: To measure body composition
Procedure:
1. Prepare the needed materials.
2. Height. Stand with trunk straight. Measure the distance from the floor to the top of the forehead.
Record the measurement in centimeters (cm).

1
3. Weight. Stand on a weighing scale free from any object for weight accuracy. Record your weight in
kilogram (kg).
4. Waistline. Locate your upper hip bone. Find the proper place by putting your hands around your waist,
squeezing slightly, and then moving your fingers downward until you feel the top curve of your hips.
Put a tape measure around your bare stomach just above the upper hip bone. Record the measurements
in centimeters (cm).
5. Hipline. Place tape measure in the widest part of the hip in line with the pubis. Computation/s
6. Body Mass Index (BMI) - measure of body mass based on height and weight that helps in determine
weight categories.

a. Body Mass Index is equal to weight in kilogram divided by your height in meter times one
hundred. Then substitute the formula BMI equals your weight in kg divided by your height in
meter. After substation do the operation by multiplying first the denominator and the product in
meter squared. After that, divide now the weight by height in meter squared. And the quotient must
be in kg per meter square.

Weight ∈kg
BMI =
( Height∈m)×(Height∈m)

Example:
A boy weighs 60 kilograms and has a height of 1.6 meters. What is his body mass index (BMI)?

Given: Weight -60 kg

Height – 1.6 m

Formula:

Weight ∈kg
BMI =
( Height∈m)×( Height∈m)

60 kg 60 kg kg
BMI = = =23.43 2 (healthy )
(1.6 m) ×(1.6 m) 2.56 m 2
m

BMI Categories:
Underweight = <18.5
Normal weight = 18.5–24.9
Overweight = 25–29.9
Obesity = BMI of 30 or greater

b. Waist to Hip Ratio, you need to use the formula which is waist to hip ratio equal to waist
circumference in centimeter divided by hip circumference in centimeter. Then substitute the
formula with your data.

Waist to Hip Ratio (WHP) - measure stored body fats percentage by the relative measurement of waist and hip

Waist Circumference(cm)
WHR=
Hip Circumference( cm)

Example:
70 cm
WHR= =0.82( Moderate Risk )
85 cm
2
 Waist to Hip Men Women
Ratio
Ideal 0.8 0.7
Low risk <0.95 <0.8
Moderate Risk 0.96 – 0.99 0.81 – 0.84
High Risk >1.0 >0.85

The test result showed in the examples which is interpreted as to BMI is healthy but the Waist to Hip ratio showed a
low risk for a boy but if it happens to be a girl then, she is moderate risk. Therefore, it is necessary for her to do
more physical activity.

Based on the result of health self-assessment on health-related fitness (HRF) shows that the Waist to Hip Ratio
needs to be included through physical activity and proper nutrition.

B. Dynamic Muscular Endurance Exercises

Rating Scale for Dynamic Muscular Endurance

Age16-26 Male Female
Curl-ups Push-ups Curl–ups Push-ups
High Performance Can do more Can do more Can do more Can do more
Zone than 35 than 29 than 25 than 17
Good fitness zone 24-34 20-28 18-24 12-16
Marginal Zone 15-23 16-19 10-17 8-11
7 and
Low Zone 14 and below 15 and below 9 and below
below
1. 90-degree Push-up

90-degree push-up is a calisthenics and total body exercise that primarily targets the chest and to a
lesser degree also targets the glutes, lower back, shoulders and triceps. It is an exercise for those with an expert
level of physical fitness and exercise experience.

Materials: Mat
Purpose: To test upper arm muscles strength and endurance.
Procedure:
1. Prepare the needed materials and follow the instructions carefully.
2. From a prone lying position with stomach on the floor, place the hands just outside the shoulders
with elbows bent.
3. Males: Support the body in a push-up
position from the toes with back, hip and
legs align.
Females: Support the body in a push-up position from the
knees instead of toes, with back, hip, and legs aligned.
4. Lower the body until the upper arm is
parallel to the floor or a 90 degrees angle of
the bent elbow.
5. Repeat the procedure as many times as you
can.

3
2. Curl-up

o Measure abdominal strength and endurance, which is important in back support and core stability.

Materials: Mat, adhesive tape

Purpose: to test the strength and endurance of abdominal muscles.
Procedure:
1. Prepare the mat and place two tape marks 41/2
inches apart on the floor.
2. Sit in a long sitting position on a mat. Bend your
legs more than 90 degrees with feet remaining
flat on the floor.
3. Lay down with arms extended at the sides, palm
facing down with fingers extended touching the
1st tape mark.
4. From that position, curl your trunk up with heels
in contact with the floor until your fingers reach
the 2nd marker. Upon reaching the second tape
marker, lower back to the starting position. Repeat one-curl up every 3 seconds.
5. Continue the curl-ups and stop when you are unable to keep the pace.
6. Record the number of repetitions.

C. Static Endurance Exercise

Rating Scale for Static Endurance

Classification Score in seconds
High- performance zone 30 and above
Good fitness zone 20 – 29
Marginal Zone 10 - 19
Low Zone 10

1. Flexed-Arm Sport
Materials: Mat, stopwatch
Purpose: To test the strength of the shoulder and upper arm
Procedure:

1. Use the Push-up procedure 1 & 2 for preparatory position.

2. From the starting position, lower the body until the upper arm is parallel to the floor and elbow flexed at 90
degrees (see images above).
3. Hold the position as long as possible.
4. Record the obtained holding position.

4
D. Flexibility Exercises

Rating Scale for Flexibility

Classificatio Men Women
n
Shoulder Hamstring & Shoulder Hamstring &
Flexibility Hip Flexibility Hip
(inches) Flexor Flexibility (inches) Flexor Flexibility
(degrees) (degrees)
High R L5+ 4 111 & above R L 6+ 5+ 111 & above
Performance +
Good Fitness 1-4 1-3 80-110 2-5 2-4 80-110
Zone
Marginal 0 0 60-79 1 1 60-79
Zone
Low Zone <0 <0 <60 <1 <1 <60

1.Zipper Test
o To test the upper arm and shoulder girdle flexibility intended to parallel the strength/ endurance assessment
of the region.
Materials: Tape measure
Purpose: To test the flexibility of the shoulder
Procedure:
1. Prepare the needed materials then follow the instructions carefully.
2. Stand up right, then raise one arm across your back, bend the elbow and
reach down as far as possible. Simultaneously, bring the other arm down
behind the back trying to cross fingers over those with the other hand.
3. Measure the length of overlapped fingers in cm. If they fail to meet, score it
as a minus or <0. Write zero if the fingertips just touched with no overlap.
4. Repeat the same procedure with the other hand. Record the score.

2. Hamstring and Hip Flexor Test

Materials: Protractor, Mat

Purpose: To test flexibility of the hamstring and hips
Procedure: Lie on your back on the floor beside a wall.
1. Prepare the needed materials then follow the
instruction carefully.
2. Slowly lift one leg off the floor. Keep the other leg
flat on the floor.
3. Keep both legs straight.
4. Continue to lift the leg until either leg begins to
bend or the lower leg begins to lift off the floor.
5. Place a yardstick against the wall to mark the spot
to where the leg was lifted. Lower the leg.
6. Using a protractor, measure the angle created by
the floor and the yardstick. The greater the angle
means the better is your score. Repeat with the
other leg.

E. Cardiovascular Endurance Exercise

5
1. 3-Minute Step Test
Materials: Stopwatch, 12-inch bench, a metronome
Purpose: To Test Cardiovascular Endurance leve
Procedure:
1. Prepare the needed materials. Then follow the instructions carefully.
2. Stand close to the 12-inch bench box while your partner sets the metronome in 96 beats per minute
(bpm).
3. When ready to begin, start the stopwatch, step one foot at a time to the beat (up, up, down, down).
When 3 minutes is up, stop immediately and get your pulse rate.
Record the Exercise Heart Rate: _______ bpm

REFERENCES

References:
A. Books
Corbin, Charles B. et.al (2006) Concepts of Fitness and Wellness: A Comprehensive Lifestyle Approach Sixth
Edition,Mc-Graw Hill, USA.

Teaching Guide for Physical Education and Health

B. Websites
Benefits of fitness testing. Retrieved from http://www.topendsports.com/testing/guide-benefit.htm
http://www.teachpe.com/fitness/testing.php

Diet and Nutrition Assessment. Retrieved (July 27, 2020) from http://www.takingcharge.csh.umn.edu/enhance-
your-wellbeing/health/diet-nutrition/diet-nutritionassessment?id=5717f623f2f95&step=1

Dr. Mercola. 3 Fitness Tests to Assess Your General Fitness and Health Risks. February 14, 2014. Retrieved(April
20,2016) from http://fitness.mercola.com/sites/fitness/archive/2014/02/14/3fitness-tests.aspx

Fitness Homework What is a Muscular Strength Workout. Retrieved from

www.pecentral.org/.../FitnessHomeworkWhatisa%20MuscularStrengthWor...

Smith, Craig. The Recovery Heart Rate Time After Cardio Exercise April 23,2015 retrieved from
http://www.livestrong.com/article/260805-the-recovery-heart-rate-time-after-cardio-exercise/

Par – Q & You. Retrieved (July 27,2020) from http://www.furman.edu/sites/LiveWell/GetMoving/Documents/PAR-

Q2.jpg

https://www.totalwellnesshealth.com/images/PROCEDURES-STEP_TEST.pdf

https://bmcmusculoskeletdisord.biomedcentral.com/articles/10.1186/s12891-019-2511-6#:~:text=Peer%20Review
%20reports-,Background,while%20keeping%20the%20knee%20extended.

https://www.slideshare.net/hanneq1/physical-fitness-test-lecture#:~:text=FLEXIBILITY%20is%20the%20ability
%20of,endurance%20assessment%20of%20the%20region.

6
https://www.merriam-webster.com/dictionary/curl%20up

https://www.exercise.com/exercises/90-degree-push-up#:~:text=triceps%20...more-,90%20degree%20push%2Dup
%20is%20a%20calisthenics%20and%20total%20body,lower%20back%2C%20shoulders%20and
%20triceps.&text=90%20degree%20push%2Dup%20is%20a%20exercise%20for%20those%20with,physical
%20fitness%20and%20exercise%20experience.

Resource Person:
Montes, Billy July 15,2020; Photograph by Stephanie Anne O. Kim
Progella, Princess July 2,2020 Photograph by Shaina May Baculanta

Prepared by:

STEPHANIE ANNE O. KIM

SHST- II
09673177526

7
8
9
 REFERENCES

(follow Chicago Manual of Style)

10
11