Physical Education-11

ASSESSMENT OF HEALTH-RELATED FITNESS STATUS

Effective health related fitness assessments are not used to compare students with one another; they are
used to measure each person’s level of fitness.
Appropriate health related fitness assessments include variety of physical fitness tests designed to
measure aerobic fitness, body composition, muscle strength, muscle endurance and flexibility.
As you get involved in different sports activities with your sports start program, it will be extremely
important to check if there is progress or of there are changes. Progress or changes can be measured using
specific assessments.
self-assessment- helps you focus on progress rather than the result or the product because you
understand the process components better. The result will be improved performance.
The following journal noted can be included:
1. Record feelings during your physical activity assessment. Record how you feel physically and
emotionally after each assessment test or each physical activity.
2. Record the results of the performance – number of repetitions, time, distance, etc.
3. Analyze the performance afterward. You can record how well you did in different activities and
what exactly you worked on to improve your performance.

BARRIERS TO PHYSICAL ACTIVITY PARTICIPATION

1. Personal barriers – technology has made life easier and more convenient. Unfortunately,
technological advances have also made people less physical active. Additionally, people do
have increasing personal reasons to be inactive.
Some personal barriers include the following:
 Lack of time to exercise.
 Exercise inconvenience
 Lack of self-motivation
 Boredom
 Lack of self confidence in one’s ability
 Lack of skills to be physically active

2. Environmental barriers – the environment in which we lived in has a great impact on our
engagement and level of physical activity. Here are some
environmental factors that lessen one’s physical activity:
 Availability of facilities like parks, sidewalks, bicycle lanes, or safe walking paths close to
home or the workplace.
 Traffic, availability of public transportation, crime, and pollution
 Social environment (lack of encouragement, support, or peer support from family and
friends)
Overcoming Barriers
Knowing common barriers to physical activity is essential to creating and designing strategies to
overcome them so you can make physical activity part of your daily life. Overcoming such barriers, in turn,
will help you find ways to stay physically active.

FITT Principle
To help you apply the principle of exercise, you can use the FITT principle. One foundational
concept you need to know is how to gauge whether your physical activity is vigorous enough to produce
fitness benefits. FITT stand for:

 Frequency – how often do you engage in physical activity in a week?

 Intensity – how hard are you working while performing the activity?
 Time – how long are you doing the activity?
 Type – what type of activity are you doing?

COOPERATION AND COMPETITION

Without cooperation, there would be no game activates. If the participants choose not to follow
the rules and play with teammates, it would be impossible to structure games. Clearly, games require
cooperation before competition can occur. Cooperation involves two or more people working together to
achieve a common goal.

ANALYZING PHYSIOLOGICAL INDICATORS

Several available methods that are used to measure the intensity of a physical activity, which are measured
by heart rate, are the ff.
Target Heart Rate (THR) zone of 60 to 80% - the THR recommends attaining 60 to 80mpercent of your
heart rate max to bring about cardiorespiratory fitness benefits.
Karvonen Method – this method is a more accurate way of finding out the correct THR zone. The formula
for finding your THR with this method is:
THR range = (HR max – HR rest) x percent intensity + HR rest
Borg Rating of perceived Exertion (RPE) – The Borg rating od perceived exertion (RPE) scale was
designed to allow exercise to use a rating on how they are feeling during an activity,
considering personal fitness, general fatigue, and environmental factors.
Humid and Hot weather
A person may suffer from hyperthermia if he or she exercise in hot weather. Hyperthermia is the
increase in body temperature which occurs when he or she is exposed to excessively high temperature and
humidity. The symptoms of hyperthermia include the ff.

 Heat cramps – there refer to muscle cramps caused by extreme heat exposure and low water
consumption.
 Heat exhaustion – this is caused by excessive heat exposure, which is characterized by paleness,
sweaty skin, tiredness, nausea, dizziness, muscle cramps and sometimes vomiting
and fainting.
 Heatstroke – this is caused by very high blood temperature and can lead to vomiting and
uncontrollable shaking. It occurs because the body is overheating and is not
able to keep the temperature down. Heatstroke can lead to death and requires
urgent medical attention.

Extreme Cold Conditions

Extreme cold weather also affects one’s physical activities. Exposure to extreme cold may lead to the ff.

 Hypothermia – this condition is the rapid cooling of the body wherein the temperature drops
quickly. Symptoms of hypothermia include shivering, drowsiness, lack of
coordination, slurred speech, and possible loss of consciousness.

 Frostbite- in this condition, part of the body becomes frozen. Gangrene then sets in as tissue is
damaged by the extreme cold. A person suffering from frostbite usually feels no
pain, making the condition more necessitates immediate medical help.

Sports Etiquette
Sportsmanship – refers to ethical, appropriate, polite, and fair behavior while participating in a
game or athletic event.
Here are some gym etiquette guidelines to keep in mind:

 Inspect – keep in mind that “it is better to be safe that to be sorry” so, check the equipment in the
gym that matches your workout. Inquire if there are first aid personnel and
professionals around the gym, in case you will be needing help from them.
 Dress appropriately – functionality is the top priority in gym fashion. Your gym get up must be
comfortable and respectable, but not distracting. Just as important, it must not be a
caused of accidents. For example, do not wear jewelry that might get in the way of
certain equipment. Similarly, avoid footwear that are flimsy or slippery.
 Observe cleanliness – keep a towel with you not only to wipe off your own sweat, but also to wipe
down the weight machines that you have used. Leaving machines wet with your
sweat is against gym etiquette.
 Respect personal space – gives other privacy during their workout. If you need to use a piece of
equipment, wait for your turn and be polite in asking if the person is done or how
many sets he or she will still do. There is a saying that out of the abundance of the
heart, the mouth speaks thus, your words and expressions show your character.
 Respect everyone – to respect is to act in a manner which shows that you are aware of other’s
right. It is important to note cultural and social norms in the gym which are different
from all parts of the world, thus be sensitive and always regard others with respect.