Activity Worksheet 7.

Reflective Questions
Name: Vince Andre L. Logo Section: BSE 1-3 Date: January 6, 2023 Group no. 4

Direction: Read the questions below carefully and write your answer on the space
provided.
On a scale of 1-10 kindly rate your own wellness in terms of eight dimensions. Explain
your answer. (10points)

Rating myself in terms of the eight dimensions of wellness namely: emotional, physical,
occupational, social, spiritual, intellectual, environmental, and finanical, I would get a rating of
8.125. I got this score through evaluating myself in each of this dimension then acquiring the
average. Here’s what I scored myself in each dimension:

Emotional: 7
I did rate myself a 7 in this region since I am not confident in this area. I can say that I
am emotionally strong but sometimes, I’m not.

Physical: 9
I do physical exercise regularly and I can say that I am phyiscally healthy. Every
morning, I do stretches to liven up my day and on afternoon, I do cycling around our city.

Occupational: 8
Being a student is my occupation and I can also say that I am doing well in my studies
and have a good trajectory for my future.

Social: 9
In this dimension, I rated myself a 9 since I am able to maintain my friendship with my
friends on high school. We still talk about life and we sometimes play online games. Playing with
these Gs actually makes my life more fulfilling and they also contribute on my mental wellness.
Aside from my friends, I’m still able to communicate to my blockmates and other person very
well.

Spiritual: 9
Same rating as my social wellness, I have a good sense of purpose and meaning in my
life. I know my capabilities as well as my limitations. I also follow my own morals and ethics to
be a good citizen, and good to myself.

Intellectual: 9
I also rated myself a 9 in this dimension since I am aware of my mental capacity and
capabilities.

Environmental: 8
The environment of the area that I am living is fit for a student like me; closed, silent, and
private. The factors in my environment that I dislike is the hotness it brings whenever the
weather is not rainy since my space is closed and also, our neighbors that really enjoys singing
in their videoke whenever they have an occasion.

Financial: 6
In this dimension, I rated myself a 6, very low since I don’t have a source of income yet.

Physical Activity Towards Health and Fitness 1: Movement Competency Training

Rhene A. Camarador, Janvier B. Mantala, Lisa D. Camarador, Jose Andres Serrano III,
John Mark N. Nero, & Christian Paul B. Trance
 What do you think is the significance of physical fitness testing in your own personal
life, most especially during this time of pandemic? (10points)

Physical exercises, being physically fit, and doing physical activities regularly are
significant in one’s life. This is also correct in my case. During the pandemic, the lockdown
made our life more sedentary since most of us are working from home and us, students, are
studying online. According to the chapter 1 in this course, lack of physical exercise can
cause non-communicable diseases. We all know that having a disease or sickness during
the pandemic is crucial since it’s hard to admit someone in a hospital during that time.

There are many benefits of being physically fit in my personal life. It helps me to become
healthy again and being fit also helps my mental state. To be honest, if I’m not physically fit, it
can cause insecurity towards my body. But thankfully, I did great during the pandemic. I
exercise regularly, and I am still doing that until now. Also, exercising during the pandemic
made my immune system much more stronger. We must make our body healthier during the
time of health crisis since it’s the most important. I personally think that if you have a weak
immune system during health crisis, it can negatively impact your life not only in health aspect. It
can also cause financial downfall and mental state detoriation. So, you must take care of your
body and I implement that line in my life. Aside from that, being physically fit is also a headstart
for your physical-needy assessments in academic life. For example, having a good stamina can
make the exercises in your PE course as easy as it can be.

The process of being physically fit is also a mental-friendly journey for me. Getting the
fresh air after an hour-long work relieves the stress the I’ve accumulated. Every afternoon, if the
weather is friendly, I take a tour with my bike inside our city. It always helps me clear my
thoughts. The result of your journey to become physically fit is rewarding but the journey itself is
the treasure.

Physical Activity Towards Health and Fitness 1: Movement Competency Training

Rhene A. Camarador, Janvier B. Mantala, Lisa D. Camarador, Jose Andres Serrano III,
John Mark N. Nero, & Christian Paul B. Trance
Activity Worksheet 8. Knowledge Check

Name: Vince Andre L. Logo Section: BSE 1-3 Date: January 6, 2023 Group no. 4
I. Direction. Encircle the letter of the best answer that corresponds to the following questions or
statements.
1. It a series of quantitative measurements of the muscle, bone, and adipose tissue used to
measure the composition of the body
a. Fitness Test b. Body Composition c. Assessment d. Anthropometry

2. In order for an individual to reduce risk of serious health problems, you have to achieve and
maintain ideal Body Mass Index (BMI) which ranges _______ to ______.
a. 30.0 to 34.99 b. below 18.5 c. 18.5 to 24.99 d. 25.0 to 29.99

3. Jennifer is a high school student who wants to learn how to swim. What health related
components are primarily needed to develop to achieve her goal?
a. Body Composition and Flexibility b. Coordination and Balance
c. Power and Speed d. All of the above

4. In performing the different health related fitness tests, what is the top priority before
proceeding to its actual performance?
a. Warm-up b. Cool-down c. Proper Clothing d. Safety Precautions

5. In order to be successful in a triathlon competition, you must have high level of:
a. Cardiorespiratory Fitness b. Health-related Fitness
c. Skill-related Fitness d. b and c
e. All of the above

6. Part of the human body that flexes the forearm at the elbow.
a.deltoid b. trapezius c. biceps brachii d. deltoid and biceps

7. Skeletal mucle that draws thigh backward and flexes the knee.
a.deltoid b. trapezius c. biceps brachii d. deltoid and biceps
answer: hamstring

The following physical fitness tests are done to measure:

8. Flexibility of the lower back and hamstring muscles on the back of the thighs.
a. Push-up b. Coin Catch c. Curl-up d. Sit and Reach

9. Abdominal strength and endurance

a. Standing long jump b. Crunches c. Coin Catch d. Shuttle run

10. Anthropometric measurements

a. Height b. Waist Hip Ratio c. Arm Span d. All of the above

Physical Activity Towards Health and Fitness 1: Movement Competency Training

Rhene A. Camarador, Janvier B. Mantala, Lisa D. Camarador, Jose Andres Serrano III,
John Mark N. Nero, & Christian Paul B. Trance
Performance Task 6
Health-Related Fitness Tests (Pre-Test)
Name: Vince Andre L. Logo Section: BSE 1-3 Date: January 6, 2023 Group no. 4
Procedures
1. Read the direction of each of the health-related fitness described in the guide manual
given.
2. Take tests that are possible to be conducted given the time, equipment, and the space
available.
3. Be sure to warm-up before and cool down after the tests.
4. It is alright to practice the tests before trying them. However, you should decide ahead of
time which trial you will use to test your health-related fitness.
5. After completing the tests, write your scores in the appropriate places in the results
section.
6. Determine your rating for each of the tests from rating charts in the source materials by
shading the circle that corresponds to your score.

Body Composition
Extremely
Health Risk Increased Low Very Low Increased High Very High
High
Body Mass Index
Classification Underweight Acceptable Acceptable Overweight Obesity I Obesity II Obesity III
Score
_19.2_ kg/m2 o o o o o o o
Fitness Category
Needs
CARDIO RESPIRATORY FITNESS Excellent Good Average Fair
Improvement
Step Test __46__ beats
15 sec recovery heart rate

VO2max __34__ mL/kg/min o o o o o

FLEXIBILITY Score High Good Marginal Poor
Modified Sit and Reach
Left __2.5__ inches o o o o
Right __4__ inches o o o o
Zipper Test
(Finger Touch)
Left __4.7__ inches o o o o
Right __4.9__ inches o o o o
Trunk Rotation
(Optional)
Left _____ inches o o o o
Right _____ inches o o o o
MUSCULAR STRENGTH & ENDURANCE High Good Marginal Poor
Flexed-arm support (static):
Women in knee position and men in
full support position
__45__ seconds o o o o
Curl-up/Crunches
Abdominal Muscles
__70__ repetitions o o o o
This is to acknowledge and certify that the data provided herein are true and correct.

Physical Activity Towards Health and Fitness 1: Movement Competency Training

Rhene A. Camarador, Janvier B. Mantala, Lisa D. Camarador, Jose Andres Serrano III,
John Mark N. Nero, & Christian Paul B. Trance
 __________Vince Andre L. Logo________
Signature over printed name/ Date
Student

________ _______
Signature over printed name/ Date
Witness/Guardian

The Four Fitness Zones

High-Performance Zone Reaching this zone provides additional health benefits and is
important to high-level performance. However, high performance scores are hard for
some people to achieve, and for many people high-level performance is not important.
So reaching this zone may be more important to some than others.

Good Fitness Zone If you reach the good fitness zone, you have enough of a specific fitness
component to help reduce health risk. However, staying active (in addition to reaching
this fitness zone) is important.

Marginal Zone Marginal scores indicate that some improvement is in order, but you are nearing
minimal health standards set by experts.

Low-Fit Zone If you score low in fitness, you are probably less fit than you should be for your
own good health and wellness.

In two or three paragraphs, kindly describe your feelings about your current health-
related fitness status. Comment on the areas in which you did well or did not well and the
meaning of these findings. Moreover, briefly discuss your plan on how you will improve your
current fitness level by the end of this semester.

Satisfied. I answered this question with no hesitation since I definitely know my feelings
regarding my health-related fitness status. I executed all the exercises without exerting too
much effort and still did well. You can say that I’m confident in doing all of these but still, there’s
always room for improvement. I can still improve my stamina, muscle endurance, and flexibility
by practicing more and interacting in vigorous activities. And with this, let’s have a recap of what
I did in each exercise.

I first measured my height and weight. With the help of the internet and BMI calculator, I
got 19.2 kg/m2 with a rating of normal. Next is cardiorespiratory fitness, specifically the 3-minute
step test. I did well in this exercise. Back when I was in JHS, every time we do this exercise, I
always get exhausted after 1.5 minutes but this time, I completed the exercise without stopping.
This is an improvement for me. Next is the sit and reach. I find this stretch challenging since I’m
not confident in the flexibility of my hamstring and lower back but I still tried my best. In this
region, I can still do better by doing forced stretching on a daily basis. After this, I executed the
zipper test, but with confidence. Since my JHS years, I always do well in this stretch but still,
there’s always room for improvement. After the cardiorespiratory fitness exercises, I executed
the last part. On the flexed-arm support, I find it a little bit difficult since I did this in a tiny-space

Physical Activity Towards Health and Fitness 1: Movement Competency Training

Rhene A. Camarador, Janvier B. Mantala, Lisa D. Camarador, Jose Andres Serrano III,
John Mark N. Nero, & Christian Paul B. Trance
area. To improve in this exercise, I have to take more push-ups every day but with regular rest.
On the curl-ups, I think that I also did pretty well in this since I do sit-ups regularly last year. Still,
there would be room for improvement in every action that I do.

Engaging in this kind of activity is important for all. Not only it can improve your physical
aspect, but it can also help your improvement overall since you will develop a strong focus and
discipline during the process. Every person still has to improve something in their arsenal and
that also applies to me. With proper discipline, focus, and good time management skills, I can
improve my personal records by the end of the semester. It’s not going to be a fun ride, it would
be a difficult road but I am willing to take that way in order to become better.

Physical Activity Towards Health and Fitness 1: Movement Competency Training

Rhene A. Camarador, Janvier B. Mantala, Lisa D. Camarador, Jose Andres Serrano III,
John Mark N. Nero, & Christian Paul B. Trance