PHYSICAL EDUCATION AND HEALTH 3

Performance Tas 1.1 (Continuation)

Topic 1: Health-Related Fitness Assessment
1 Q: Week 1 - 3 (August 15 – September 2, 2022)
st

Name: ___________________________________Level/Strand: ______________________________

Date (Start): ______________________________________Date (Submission): __________________________________

I. Target
• Perform each fitness components
• Realized the importance of health and skill related fitness in different activities.
• Evaluate test results in different HRF components.
• Show self-reliance when working/performing independently.

II. Getting to know the topic

Physical Fitness Testing Assessing one’s health status will help the person know about one’s
strengths and weaknesses. Awareness of individuals’ health-related fitness and its relevant
interpretations will aid the person to efficiently create an action plan in observing a healthy lifestyle
and selecting appropriate activities for areas that need improvement

III. Are you ready?

The intensity level target may be determined by computing the target heart rate (THR)
range based on the results of an exercise stress test, considering the resting and exercise heart rate,
with 60% to 80% intensity level. (Karvonen’s Formula)
Instruct the students to go over the recorded fitness results from the self-testing activity.
These will be used in computing their target heart rate (THR). Let them compute their THR
following the procedure below
My Target Heart Rate
Directions: Compute your Target Heart Rate Range in 4 steps. Fill in the blanks below.

1. Get the Maximum Heart Rate. Example:

Age: _________ Age: 15
RHR: ________ Resting Heart Rate (RHR): 60

MHR = 220 - ________ MHR = 220 – 15 (your age)

MHR =____________ MHR = 205

2. Determine the Heart Rate Reserve.

HRR = MHR – ________________ HRR = 205 - 60 (Resting Heart Rate)

HRR= _____________ HRR = 145

3. Take 60% and 80% of the HRR

a. 60% x HRR = _________ 60% x 145 = 87
b. 80% x HRR = _________ 80% x 145 = 116

4. Add each HRR to Resting Heart Rate (RHR) to obtain the Target Heart Rate (THR)
range.
Example:
a. THR = 60% HRR 87 + 60 = 147 beats per minute
b. THR = 80% HRR 116 + 60 = 176 beats per minute
a. THR = 60% HRR _______ + _______ = __________ beats per minute
b. THR = 80% HRR _______ + _______ = __________ beats per minutes

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Sample Conclusion:
(RHR)
Therefore, your target heart rate range is 147 to 176 beats per minute (BPM)
(When performing physical activities, your heart rate is within the normal range therefore you have to
select moderate – vigorous activities that will make your heart pump within the THR range of from 147
to 176 bpm.)

Conclusion:

___________________________________________________________________________________________________
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P.T 1.3: Self-testing Activities for Health-related fitness

I. Body Mass Index (BMI)

Formula of Computing Body Mass Index
Classification
Weight (in kilogram) Below 18.5 Underweight
Height (in meter)² 15.5 – 24.9 Normal
25.0 – 29.9 Overweight
Weight 30.0 Above Obese
Material
• Bathroom Scale/ Any scale
Procedure
a. Wear light clothing before weighing.
b. On bare feet, stand erect and still with weight evenly distributed at the center of the scale.
c. Be sure to adjust the scale to zero point.
d. Record the reading in kilogram.
Scoring: Record body mass in the nearest 0.5 kilogram.

Height
Materials
• Tape measure laid flat to a concrete wall. The zero point starts at the bottom of the floor.
• L-square
• Even and firm floor and flat wall
Procedure
For the test taker:
• Stand erect on bare feet with heels, buttocks, and shoulders pressed against the tape
measure on the wall.
For the partner:
a. Place the L-square against the wall with the base at the top of the head of the person being
tested.
b. Record the reading in meter.
Scoring: Record standing height in the nearest 0.1 centimeter (1 meter = 100 centimeters).

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II. Waist Circumference
Material
• Tape Measure
Procedure
• Wear light clothing.
• Stand erect and wrap the tape measure around your waist.
Scoring:
MEN WOMEN
Risk
Centimeters Inches Centimeters Inches
Very High > 120 > 47 > 110 > 43.5
High 100 – 120 39.5 – 47 90 – 109 35.5 – 43
Normal 102 40 88 34.6
Low 80 - 99 31.5 – 39 70 – 89 28.5 – 35
Very Low < 80 < 31.5 < 70 < 28.5

III. Flexibility
Zipper Test
Purpose:
To be able to touch the fingertips together behind the back by
reaching over the shoulder and under the elbow

Material
• Ruler
Procedure
For the test taker:
a. Stand erect.
b. To test the right shoulder, raise your right arm, bend your elbow, and reach down across
your back as far as possible.
c. At the same time, extend your left arm down and behind your back, bend your elbow up
across your back, and try to cross your fingers over those of your right hand.
d. Reach with your right hand over your right shoulder and down your back as if to pull a
zipper or scratch between your shoulder blades.
e. To test the left shoulder, repeat a to d above with your left hand over your left shoulder.
For the tester:
a. Observe whether the fingers touch or overlap each other.
b. Measure the distance in which your fingers overlap.
c. Record the score in inches

Hamstring and Hip Flexor Test

Purpose:
To test flexibility of the Hamstring and hips
Materials:
protractor
Goal:
Keeping both legs straight, lift one leg to the maximum angle with other leg remain flat on
the floor.
Preliminary:
Illustrate angles on a poster board and paste it on the wall.
Procedure:
1. Lie on your back on the floor beside a wall.
2. Slowly lift one leg off the floor. Keep the other leg flat on the floor.
3. Keep both legs straight.

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 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 the better your score.
7. Repeat with other leg.

IV. Cardiovascular Endurance

Step Test (3 minutes)
Purpose:
To measure cardiovascular endurance
Materials
• Step board (12 inches)
• Stopwatch
Procedure
For the test taker:
a. Position in front of the step.
b. At the go signal, step up and down the step board for 3 minutes at the rater of 24 steps per
minute. One step consists of 4 beats, that is “up with the left foot, down with left foot, up
with the right foot, down with the right foot”.
c. Afterwards stand and relax. DO not talk.
d. Locate your pulse. Count the pulse rate for 10 seconds. Multiple it by 6.
Scoring: Record the 60-second heart rate after the activity.

V. Muscular Strength.
90-Degree Push-ups
Purpose:
To measure the strength of
upper extremities.
Material
• Exercise mat or any clean mat

Procedure
For the test taker:
a. Get on the mat face down in standard push-up position: palms on the mat under shoulders;
fingers pointing forward; and legs straight, parallel, and slightly apart, with your toes
supporting your feet.
b. FOR BOYS: Straighten your arms, keeping the back and knees straight, then lower the
arms until there is a 90-degree angle at the elbows (upper arms are parallel to the floor).
c. FOR GIRLS: With your knees in contact with the floor, straighten your arms, keeping your
back straight. Then lower your arms until there is a 90-degree angle at the elbows (upper
arms are parallel to the floor).
d. Perform as many repetitions as possible, maintaining a cadence of 20 push-ups per minute
(2 seconds going down and 1 second going up).

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 For the tester:
a. As the student assumes the position of push-up, start counting as he/she lowers his/her body
on the ground until he/she reaches a 90-degree angle at the elbow.
b. Make sure that the student performs the push-ups correctly.
c. The test is terminated when the student can no longer perform the push-ups in the correct
form (three corrections are allowed), feels pain, voluntarily stops, or cadence is broken.

Scoring: Record the number of push-ups made.

VI. Muscular Endurance

Curl-ups
Purpose:
To measure the strength of abdominal muscles
Material
• Exercise mat or any clean mat
Procedure
For the test taker:
a. Assume a lying position with your feet flat on the floor and knees bent at about 90-degree
angle, hands palm down at the sides with fingertips touching the first tape line.
b. Complete a slow, controlled curl-up, sliding fingertips along the floor until they touch the
second tapeline.
c. The curl-up should be performed at a rate of one every 3 seconds or 20 curl-ups per minute
(2 seconds going up and 1 second going down).
d. There should be no rest at the bottom position. Perform as many curl-ups as possible without
stopping.

For the tester:

a. Ensure that the student performs the curl-ups in the correct form.
b. One curl-up is counted each time the student's shoulder blade touches the floor.
c. The test is terminated when the student can no longer perform the curl-ups in the correct
form (three corrections are allowed), feels pain, voluntarily stops, or cadence is broken.

Scoring: Record the number of curl-ups made

Age 16-26 Male Female

Curl-ups Push-ups Curl–ups Push-ups
High Performance Can do more Can do more than Can do more than Can do more
Zone than 35 29 25 than 17

Good fitness zone 24-34 20-28 18-24 12-16

Marginal Zone 15-23 16-19 10-17 8-11
Low Zone 14 and below 15 and below 9 and below 7 and below

V. References

Porto, Jerome A., Vergas, Aida A., Collao, Mia Elaine P. (2016). Fitness for Life:
Health – Optimizing Physical Education – Senior High School. Quezon City:
C & E Publishing, Inc.

Prepared by:

TERESA BENITA R. MUMAR

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