LESSON 1:

HEALTH-RELATED FITNESS
 INTRODUCTION
The health-related components are focused on how well the system
of the body work. These components are concerned with the
maintenance of a healthy lifestyle and function efficiently. In this
lesson, you are expected to:

• undertake physical activity and physical fitness assessments;

• set goals based on assessment results;
• conduct physical activity and physical fitness assessments of family;
and
• monitor periodically the progress toward the fitness goals.
 I Know
From the previous levels, you learned about the
different health-related and skill-related fitness. Now,
list down five health-related fitness that you remember
in your notebook.
 I Accomplish
It is time to assess your fitness level. Ask any
member of your family to assist you and accomplish
the Physical Fitness Data Sheet by performing the
following physical fitness tests. Do not forget t do
warm-up exercises before you perform each test.
 PHYSICAL FITNESS DATA SHEET

NAME:_______________________________ AGE:_______ GENDER:_______________

Last Name First Name M.I.
Height(meters):______ Weight (kg):______

Body Mass Index (BMI):_____________ Classification:____________________

Waist Circumference:______________ Risk Level:______________________
Zipper Test:__________________
Sit-and-Reach:_____________
Three-Minute Step Test:___________
90 Degree Push-Up:____________
Curl-Up:__________
A. Body Mass Index (BMI)
Equipment: weighing scale, L-square, and tape measure (laid flat on a wall with
the zero starting at the bottom of the floor.)
Directions:
1. Use a weighing scale to measure your weight.
2. Set the scale zero.
3. Using your bare foot, stand erect and still on the scale
4. Distribute weight evenly at the center of the scale.
5. With the help of a partner, record your weight in kilograms.
6. Measure your height by standing erect on bare foot with back pressed against
the wall with the tape measure.
7. The heels, buttocks and shoulders should be pressed against the wall.
A. Body Mass Index (BMI)
8. With the help of a partner, place the base of L-square on top of your
head and record your height in meters.
Use the following formula to compute your BMI:
Weight(in kilograms)
(Height in meters)
2
Classification:

Example: 35 = 35 = 22.43 – Normal Below 18.5 – Under weight

(125)2 1.56 18.5-24.9 - Normal
25.0-29.9 - Overweight
30.0- Above - Obese
B. Waist-to-Height Ratio
Equipment: tape measure
Directions:
1. Stand erect and keep weight evenly distributed on both legs.
2. Wrap the tape measure around your waist to get your waist
circumference. Record your measurement in inches.
3. With the help of your partner, measure your height in inches. Use
the following formula to compute your waist-height-ratio.

Waist
Height
B. Waist-to-Height Ratio
Standard:
RISK MEN WOMEN

Very High 0.63 and above 0.58 and above

High 0.53-0.62 0.49-0.57

Normal 0.43-0.52 0.42-0.48

Low Less than 0.43 Less than 0.42

 C. Zipper Test
Equipment: ruler
Procedure:
1. Stand erect and distribute weight evenly on both feet.
2. To test the right shoulder, raise your right arm, bend at the elbow, and reach
down across your back as far as possible.
3. Place your other arm behind your back, bend at the elbow up across your
back, and try to cross fingers over the right hand.
4. With the help of your partner, measure the distance in which the fingers
overlap.
 C. Zipper Test
5. Repeat the procedure above with the left hand over the shoulder.
Standard:
0 fingertips did not touch
1 fingers touched
2 fingers overlapped by 1-2 cm
3 fingers overlapped by 3-4 cm
4 fingers overlapped by 5-7 cm
5 fingers overlapped by 8 cm or more
 D. Sit and Reach
Equipment: tape measure
Procedure:
1. Sit on the floor with your back flat against the wall, feet extended
approximately 12 inches apart.
2. Place one hand on top of the other and position both hands on the floor
without bending your back, knees and elbows. Place the zero point of the tape
measure at the fingertip farthest to the body.
3. Reach forward as for as possible without bending your knees.
4. Measure from the zero position to the fingertip farthest to the body. Record
the farthest distance reached in centimeters.
E. Three-Minute Step Test
Equipment: 12 inches high bench and stopwatch
Procedure:
1. Position in front of the bench
2. At the “Go” step up and down at a rate of 24 steps per minute with each
step consisting of 4 beats following this pattern up with the left foot, up
with the right foot, down with the left foot , down with the right foot.
3. After three minutes stand , relax and locate your pulse.
4. Count the pulse for 10 seconds, multiply it by 6 and record your total
heart rate.
 F. 90 Degrees Push-Up
Equipment: exercise mats
Procedure:
1. Lie face down on the mat with palms under the shoulders and fingers forward.
2. Push off the floor, lifting your body with toes and palms serving as a base of
support. lower your body by bending the arm until there is a 90-degree angle
at the elbows.
3. Girls perform this test with the knees and palms serving as base of support.
4. Do as many repetitions as you can .
5. The test is over when you can no longer perform the push ups in proper form,
have experienced pain, or voluntarily stops.
6. Record the number of push-ups made.
 G. Curl-Up
Equipment: exercise mats
Procedure:
1. Lie on the floor with knees bent, hands crossed at the chest.
2. Perform a curl-up by lifting ypur upper body off the floor and
bringing your chest close to your thighs.
3. Perform as many repetitions as possible without resting or stopping.
4. The test is over when you can no longer perform the curl-ups in
proper form, have experienced pain, or voluntarily stops.
5. Record the number of curl-ups made.
 I Create
A. Based on the result of your physical fitness tests,
create a chart and identify your strengths and
weaknesses. The chart must contain three columns. On
the last column, set some fitness goals that you want to
achieve to improve your fitness level. Do this in your
notebook. Take a picture and send a copy to your
teacher’s email.
 I Create
B. You are now ready to begin your journey toward a
more healthy and active lifestyle. Set a specific goal
that you want to achieve after a given number of days
or weeks. Indicate on the arrows the umber of days or
weeks in which these goals will be achieved.
 My Fitness Timeline

At the end of I will be able At the end of

START __________ I have achieved
to __________
 I Achieve
Use the physical fitness data sheet and conduct a
physical fitness tests with two members of your family.
Document the procedures by taking pictures. Submit
the documents to your teacher via email.
Your output will be assessed by the Performance
Checklist.
 I Review
In this lesson, you learned that…
• The health-related components deals with how the systems of
the body work.
• There are five health-related components of physical body
fitness -body composition, flexibility, cardiovascular endurance,
muscular strength, and muscular endurance.
• The health-related components are evaluated through the
physical fitness tests.
• The physical fitness tests are essential in monitoring and
assessing your health status.
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