HEALTH OPTIMIZING PHYSICAL EDUCATION- I

HOPE 1- WEEK 3
SELF-ASSESSES HEALTH RELATED
PARTICIPATION AND ONE’S DIET
FITNESS. STATUS, BARRIERS TO
PHYSICAL ACTIVITY ASSESSMENT
 PRAYER
Dear Lord and Father of all,
Thank you for today. Thank you for ways in
which you provide for us all. For Your protection
and love we thank you. Help us to focus our
hearts and minds now on what we are about to
learn. Inspire us by Your Holy Spirit as we listen
and write. Guide us by your eternal light as we
discover more about the world around us. We
ask all this in the name of Jesus. Amen.
 What are the different types of energy system?

 ATP - PC  Oxidative  Glycolytic

Aerobic – Aero is Greek prefix for “air”
Refers to presence of oxygen
Activities that increase your heart rate for an extended period.
Works the cardiovascular and respiratory systems
Also called cardiovascular exercise

Anaerobic
Refers to the absence of oxygen
high intensity exercise happens in short bursts, often at maximum level of
exertion.
 Introduction

 What are the health-related fitness index?

 The HRF index protocol consisted of the following tests:

 Body Composition
 Cardiorespiratory Fitness
 Muscular Strength
 Muscular Endurance
 Flexibility
Health related fitness measures a person's ability
to perform physical activities that require which
of the following?
A. Endurance, body composition, and heart rate
B. Strength, body composition, and resistance
C. Endurance, strength, and flexibility
D. Fat, muscle, and bone

Answer: C. Endurance, strength, and flexibility

 Body Composition

In physical fitness, body composition is used to describe

the percentages of fat, bone, water and muscle in human
bodies. Because muscular tissue takes up less space in
the body than fat tissue, body composition, as well as
weight, determines leanness.
Here is the examples on how to determine your body
composition:
 Body Mass Index (BMI)
 Waist to Hip Ratio
 Waist Circumference
People have excellent aerobic fitness when they
can engage in physical activity for a long time
because of their:
A. dedication, motivation, and endurance
B. strength, strong bones, and strong muscles
C. proportions of fat, muscle, and bone
D. strong heart, lungs, and clear blood

 Answer: D. strong heart, lungs, and clear blood

 Cardiorespiratory Fitness
Cardio-Vascular Endurance

 The ability of the heart, lungs and blood

vessels to deliver oxygen to your body tissues
to perform moderate to high intensity exercise
for PROLONGED PERIODS keeping your
heart rate in the heart rate target zone
 Pulse Check Carotid Pulse
Radial Pulse ◼ Place the tips of the
 Place the tips of the middle and index
middle and index fingers gently just to
fingers at the base of side of the throat on
the thumb. Press down the side of the neck
lightly

You may take your pulse for six seconds and then add a zero
to get the Heart Rate for one minute (6x10 = 60 seconds).
Or for 10 seconds and multiply by 6
Or for 15 seconds and multiply by 4
 Taking your pulse during physical activity allows you
to measure how hard you are exercising. You should
exercise to stay within your target heart rate zone.

Basic calculation:
220 – age = _____ x 70% to 85%
Maximum heart rate for a 16 year
old is 204 and the target heart rate
zone would be 143-173 beats per
minute.
TARGET HEART RATE ZONE
LEVELS OF INTENSITY
 Muscular Strength and Endurance

 are the ability to exert maximal force in one single

contraction, such as lifting a weight that you could lift only
once before needing a short break.

 Examples:
 One-minute push-ups.
 One-minute, bent-knee sit-ups.
 Leg-bend test.
 Flexibilty

 Flexibility exercises stretch your muscles and can help your

body stay flexible.
 Examples:
 Shoulder Flexibility test
 Sit and Reach
The ability to do 20 squats with no weight is an
example of:

A. Muscular Endurance
B. Muscular Strength
C. Flexibility
D. Aerobic Fitness

 Answer: A. Muscular Endurance

 Barrier to physical activity Assessment

 LACK OF TIME PHYSICAL PREPARATION

 SOCIAL SUPPORT
 LACK OF ENERGY
 LACK OF MOTIVATION
 FEAR OF INJURY
 LACK OF SKILL
 HIGH COSTS AND LACK OF FACILITIES
 WEATHER CONDITION
 CONSIDER NUTRITIONAL PREPARATION
 1. Which option best describes "flexibility?“

A. The percentage of body weight that is fat compared to other

body tissue, such as bone and muscle
B. The ability to use the muscles, which are attached to the bones,
many times without getting tired
C. The ability to use your joints fully
D. The amount of force you can put forth with your muscles
2. The percentage of body weight that is made up
of fat when compared to your other tissues, such
has bones and muscles.

A. Body Composition
B. Muscular Strength
C. Power
D. Agility
 3. Bench pressing heavier weights helps
accomplish which health related component of
fitness the most...
A. Body Composition
B. Flexibility
C. Muscle Endurance
D. Muscle Strength
 4. The BEST strategy for improving flexibility
throughout the body is to __________.

A. perform different stretching exercises targeting multiple

areas
B. perform the same exercise over and over until target
flexibility is reached
C. perform stretching exercises in between each strength-
building exercise
D. perform a set routine of exercises, targeting only one
area of the body
 5. Which of the following BEST explains why multiple
exercises are needed to improve muscular strength and
endurance throughout the body?
A. Push-ups don't exercise leg muscle groups.
B. Different exercises are needed to improve different muscle
groups.
C. Weightlifting is more important for muscle strength than
endurance.
D. Not all muscle groups can be exercised simultaneously.
KEY to Correction
 1. C
 2. A
 3. D
 4. A
 5. B
Type of test Data Results

BMI testing
Hip-to-waist ratio
Muscular endurance
Push ups
Sits up
squats
Step test
Flexibility test
Zipper test
Sit and reach
Balance test
ACTIVITIES
Stork stand

Activity 1: Fitness test

Directions: List your score on the data sheet, make sure you understand
all the necessary preparation needed before taking this test. All results
must be based on the standard
Thank you for listening ☺