OBJECTIVE:

At the end of the lesson, the student should be able to:

1. Self-assessment health related fitness (HRF).

2. Perform different Health Related Fitness Activity.

HEALTH RELATED FITNESS (HRF)

The HRF index was developed to measure the five major
health-related component of physical fitness, namely
Cardiovascular Endurance, Muscular Strength,
Muscular Endurance, Body Composition and
Flexibility.
 Cardiovascular Endurance
Is define as a component of physiologic fitness that
relates to the ability of the circulatory and respiratory
systems to supply oxygen during sustained physical
activity.

Examples are:

Running or jogging Swimming Cycling

 Dancing Boxing

Muscular Strength
Is define as the maximum amount of force that a muscle
can exert against some form of resistance in a single
effort…… In the gym, a single repetition at a given weight
is an example of muscular strength.
Examples of muscle-strengthening activities include:

Lifting Weights Working with resistance bands

Heavy gardening, such
as digging and shoveling Climbing stairs Hill walking
Cycling Dancing
 Muscular Endurance
Is the ability of a muscle or group of muscles to sustain repeated contractions
against a resistance for an extended period of time. It is one of the
components of muscular fitness, along with muscular strength and power.

The Top 5 Muscular Endurance Exercises:

Plank
Body weight squats Walking lunges
 Pushups Sit-up

Body Composition
Is the proportion of fat and non-fat mass in your body. A healthy body
composition is one that includes a lower percentage of body fat and a
higher percentage of non-fat mass, which includes muscle, bones, and
organs. Knowing your body composition can help you assess your
health and fitness level.
Sample Body Composition Exercises

Modified push-up Traditional push-up Stability ball push-up

Front lunge or walking Lunge

lunge exercise Variations
Overhead lunge Squat exercise with an
overhead press

Abdominal plank
exercises
 Flexibility
Refer to the range of motion for a given joint. The degree of flexibility
that a person has is influenced by muscles and connective tissues, like
ligaments and tendons. Stretching is a form of exercise that can lead to
an increase in flexibility.

Examples of flexibility activities include

Stretching Yoga
OBJECTIVE:
At the end of the lesson, the student should be able to:

1. Know the different barriers to physical activity assessment.

2. Know the effect of the barriers to the health of a person.

Barriers to Physical Activity

Getting involved in physical activities can be attributed to personal and environmental factors.
Those factors may lead to the person to stop the physical activities that he/she is doing. A
person may experience a variety of challenges along the way.

Personal Barriers
The personal barriers refers to the persons own hindrance in engaging to the physical
activity. Especially in today’s generation with the current trends in technology and development,
people’s lives have become convenient and easier as well as less active.
Personal Barriers
Insufficient time to Inconvenience of Lack of self-motivation
exercise exercise

Non-enjoyment of
exercise
 Lack of confidence in their
Boredom with exercise
ability to be physically active

Fear of being injured

or having been
injured recently
Environmental Barriers
Some may not notice but the space and the setting where people live greatly influence a
person’s participation to physical activity. The constant exposure and the daily interaction with
the people and things around has a great impact on a person’s preference towards bodily
execution and movement.