PHYSICAL
EDUCATION
Understanding Health-Related Fitness
Self-assessment
health-related
fitness (HRF) status,
barriers to physical
LEARNING activity assessment
COMPETENCY: participation and
one’s diet.
Code: PEH12FH-Ig-i
-6
UNDERSTANDING
HEALTH-RELATED
FITNESS (HRF)
Fitness plays a very
crucial role in our It is with fitness that
existence as human set our minds and
beings. body to do things
that we are capable
of doing physically,
To become physically
which eventually fit, we educate
leads us in making ourselves just to
our own lives, make sure that we go
It is a sustaining including that of beyond what we are
base of our others, better and capable of doing and
more productive.
physicality that influence others with
allows us to what we think is
overcome the
challenges of our
better.
daily living.
• Describe the benefits of HRF
(Health-Related Fitness)
At the end of the • Perform actively the different
module, you modes of fitness intensity to
achieve holistically in health
should be able to: • Manifest appreciation in dealing
with the health-related components
in fitness
A. Improved quality of life
1. What is the B. Decrease chronic
advantage of disease
C. Stress relief
exercise? D. All of the above
2. The best fitness foods include all
EXCEPT
A. Fruits
B. Soft drinks
C. Plenty of water
D. Vegetables
3. Flexibility is best
described as the _____.
A. ability to exert force
B. ability to work the muscle
over a time
C. range of movement
possible at various joints
D. ability to bend and touch
the toes
4. The ability of
the heart and A. Agility
lungs to deliver
oxygen to B. Body Composition
working
muscles during C. Cardiovascular
physical Endurance
activity for a
long time. D. Flexibility
5. Which 2 A. Breathing and running
are B. Flexibility and muscular
componen strength
ts of health C. Jogging and swimming
-related D. Muscular endurance and push-
fitness? ups
6. Running,
swimming, A. flexibility
and using an
elliptical B. cardiorespiratory
endurance
machine are
all ways to C. muscular endurance
improve
your D. muscular strength
______.
A. amount of force a muscle
can exert
7.
B. muscles' ability to work for
Muscular a long time without tiring
endurance C. same as cardiorespiratory
is the fitness
_______. D. same as body strength
8. Body A. activity level
mass
index (BMI) B. age
is a ratio of
a person's C. basal metabolic
weight to rate
his or her
______. D. height
9. Teens should spend performing physical
activity every day, or at least
most days.
A. 30 minutes
B. 45 minutes
C. 60 minutes
D. 90 minutes
10. Which
of these A. B. C. D.
statement Breathing
rate
Breathing
rate
Breathing
rate
Breathing
rate
s describe decreases
to
increases
to
decreases
to reduce
decreases
to
the results increase
oxygen
increase
oxygen
oxygen
flow to
increase
carbon
of flow to flow to muscles dioxide
muscles muscles flow to
exercise? muscles
What is HRF
or Health-
Related
Fitness?
Why is it important to
maintain your health-
related fitness?
Participating in regular health-related
fitness helps you with the following
benefits:
1. control 2. prevent 3. 4. Boost 5. promote
your diseases improve your better
weight, and illness, your energy, sleep
mood,
How can you
prevent yourself
from the diseases
and maintain your
health in
good condition?
Support your
answer.
POINTS TO
PONDER:
Ways to increase physical activity:
•Add activity – find a new activity that
you enjoy. Walk for 15-30 minutes
before you sit down to watch your
favorite TV show or as a break during
your work.
•Trade active time for inactive time –
take a walk after dinner, ride an
exercise bike or do curl-ups while
watching TV, walk or ride a bike to
return a video or pick up small grocery
items.
•Do more of what you are doing – walk
at a faster pace, walk for 30 minutes
instead of 20, or walk five times a
week instead of three times
•Work a little harder – turn your walks
into power walks or jogs
Points to
remember:
1. Always be at your own pace in doing
the task. Stop when the activity
threatens your health.
2. Conduct survey and preparation with
the vicinity where you will execute the
task and make sure that the area is safe
and free from danger.
3. Always check personal health
condition capacity before doing the task.
Stay on guard or require a member of
the family to do the spotting while
executing the activity.
4. Perform warm-up and stretching all
the time before performing mild or
strenuous activities.
5. Do not forget to do cool down
exercises after performing the required
task.
MAXIMUM HEART RATE: 220bpm
MODERATE INTENSITY ACTIVITY: 50% -
70%
VIGOROUS INTENSITY ACTIVITY: 70% -
85%
FLEXIBILITY – refers to the ability of the
joints to move through a full range of
motion.
1. Sit and Reach – a test of flexibility for the lower
extremities, particularly the hamstring.
Purpose – to touch
the fingertips
together behind the
back by reaching
over the shoulder
and under the elbow.
Materials/Equipmen
t:
Ruler
Scoring: Standard
record 0 – did not touch fingers
zipper test 1 – touched only tip of fingers
to the 2 – fingers overlapped by 1 to 2
cm
nearest 3 – fingers overlapped by 3 to 4
0.1 cm
4 – fingers overlapped by 5 to 7
centimeter cm
5 – fingers overlapped by 8 cm
or more
I. TRUE OR FALSE
DIRECTIONS: Write TRUE if the statement
is correct and FALSE if it is incorrect.
Write your answers in your activity
notebook.
1. Fitness
involves
exercise and
balanced diet.
2. Health-related fitness is all about
personal health and how the healthy
lifestyle of
physical activity influences us as a
person.
3. Aerobic activity is also
called as “muscular
strength fitness”.
4. Flexibility can also be
considered as a skill related
fitness.
5. Participating in regular
health-related fitness helps
you improves your mood.
6 -10 Components of Health-Related Fitness
6. _________________
7. _________________
8. _________________
9. _________________
10. ________________
