PE 1

Lesson 1
 Assessing Personal Fitness
Why are fitness assessments important?
• Assessments serve as a baseline measurement
that trainers and clients can use to compare
results over a period of time.
• Plan an exercise program based on results.
• Address mobility, stability, strength,
endurance, or balance results that may
increase the risk of injury.
 Types of Fitness Assessments
• Anthropometric Measures – are a series of
quantitative measurements of the muscle,
bone, and adipose tissue used to assess the
composition of the body.
• Karvonen Method – is used to determine the
Target Heart Rate (THR) for a given activity.
• Tanaka Method – calculates a range for hoe fast
your heart should be beating while exercising.
• Body Mass Index (BMI) – is a calculation based
on height and weight.
• Push-up Test – is used to test the endurance of
the upper body, primarily the upper arm
( triceps), chest (pectoralis), and shoulders
(deltoid).
• Curl-up test – is used to assess the endurance
of the abdominal muscles, primarily the rectus
abdominis.
Nutrition for the better health and fitness in
the new normal
• Protein – which is needed to maintain and rebuild
tissues such as muscles.
• Carbohydrate – which is the body’s preferred source of
energy.
• Fat – which also provides energy.
• Water – to replace water lost through activity
*Eating a diet that is varied, balanced, and moderate can
provide you with all the nutrients the body needs
without getting too much or too little of any one
nutrient.
• Balance – means eating the recommended
number of servings from each food group
most days.
• Variety – within each food group ensures that
you will get all the nutrients you ness, since no
one food provides every nutrient.
• Moderation – means eating a little of
everything but nothing in excess.
 How to fit activity into your life
Exercise in a block session
• Try exercising early in the morning before you
get busy.
• Schedule your exercise session in your daily or
calendar.
• Commit to exercise with someone else.
• Choose an exercise that you really enjoy.
• Think about the travel time involved.
• Do a workout at home.
Adopting and Maintaining Healthy Habits

Tips on adopting a healthier lifestyle:

1. Increase Exercise
2. Make the right choice
3. Avoid white
4. Stay colorful
5. Protein power
6. Eat constantly
7. Drink Water
8. Snack better
9. Eat Slower
10. Meditate Mindfully
Thank You!!!

Ms. Gesim