Lesson 1: 1 Self-Assessment on

How Healthy I am

Prepared by: ORLANDO M. MAGCALAS

JR
 How to assess your physical fitness
status?
There are several standard tests that can be
performed to evaluate health related fitness
levels, but first, let us know the health-related
fitness components or the HRF.
 Health Related Fitness(HRF)

Health-related fitness components:

• Cardiovascular endurance
• Muscular strength
• Muscular endurance
• Flexibility
• Body composition
 Cardiovascular endurance
is the ability of the heart, lungs, and blood vessels to
supply oxygen to your body tissues during sustained
physical activity. This allows the body to endure
physical movement for a period of time. There would
also be effective oxygen delivery to the tissues, allowing
the individual a lower respiration rate and the ability to
perform the role longer.
 Muscular strength
is the average force that a muscle can produce in one single
effort. Gaining muscle strength depends on factors such as
gender, age and physical attributes inherited. Having strong
muscles is beneficial to everyday living. The muscles support
the skeleton which allows the movement to take place and the
strength to support the body while standing. It is also the
amount of muscle that can apply in a given contraction.
 Muscular endurance
the ability of the muscle to keep
working(contract) over a period of time.
 Flexibility
is the ability to stretch through the entire
range of motion and rotate the joints.
 Body composition
is the percentage of a human body's fat, bone,
water and muscle; it's also the ratio of lean tissue
to fat tissue in the body.
 Self-Assessment Activities for Health-related
fitness
A. Modified Sit and Reach
Objective: Assess lower back and hamstring Equipment: Wall, meter
stick, ruler and chalk
Procedure: 1. The student should sit on the floor with his or her back,
shoulders, and head against the wall, with the arms straightened, and
then put one hand on top of the other hand. 2. Fingertips of the hand are
touching the floor, and then the measuring instrument is placed from
this point to specify point zero. The heals are 12 inches apart.
 Modified Sit and Reach

3. Then the student will slowly bend and hold the position until the measurement has
been recorded. Then the student will slowly go back to the starting position.
 MODIFED
SIT AND REACH(cm)
Modified Sit and Reach

RATING MALE FEMALE

POOR <29.5 <32

FAIR 29.5-34 32-36.5

AVERAGE 34-38 36.6-40

EXCELLENT >43 >42

 1-Mile Run
Objective: To assess cardiovascular endurance
Equipment: Running track and stopwatch
Procedure: The goal is to finish the distance with the
fastest time possible. You can combine walking and
running if you are unable to
 TIME TO RUN 1 MILE (IN MINUTES)

RATING MALE FEMALE

VERY GOOD <9:30 min <12:30 min
GOOD 9:31-10 min 12:30-13 min
AVERAGE 10:01-10:30 min 13:01-13:30 min
FAIR 10:31-11 min 13:31-14 min
POOR >11 min >14 min
 1-Minute Push-up Test
Objective: Assess the upper body/arm strength and endurance
Equipment: Mat, Stopwatch
Procedure: 1. Begin with the push-up position with your body supported
by your hands, shoulders width apart. 2. Lower your chest on the floor
with your back straight then go back to the starting position, execute as
many push-ups as you can without changing your pace. 3. Maintain a
90-degree angle of the elbows as it helps for good execution. A score or
point is then given for the performance.
1-Minute Push-up Test
 1-Minute Push-up Test
PUSH UP TEST FOR MALE
AGE LOW MARGINAL GOOD HIGH
16-26 <16 19 28 29+
27-39 <15 17 26 27+
40-49 <14 16 25 26+
50-59 <12 14 23 24+
60+ <10 12 21 22+
 1-Minute Push-up Test
PUSH UP TEST FOR FEMALE
AGE LOW MARGINAL GOOD HIGH
16-26 <8 11 16 17+
27-39 <7 10 15 16+
40-49 <6 9 14 15+
50-59 <5 8 13 14+
60+ <4 7 12 13+
 1-Minute Curl-Up Test
Objective: Assess abdominal muscle strength and endurance
Equipment: mat, a 4-inch strip or mark with a stick/cardboard/ tape, and
ruler
Procedure: 1. Start by lying on the floor or mat with arms straight and
hands extended by your side, shoulders relaxed, palms down and fingers
straight, knees are bent, feet flat on the floor. 2. Once your partner says
go, perform as many curl-ups as you can at a steady pace with the
correct position. Your partner 15 signals for a stop if he or she notice
any incorrect form or changes in your pace.
1-Minute Curl-Up Test
 1-Minute Curl-Up Test
CURL-UP TEST FOR FEMALE
AGE LOW MARGINAL GOOD HIGH
16-26 <10 17 24 25+
27-39 <9 16 23 24+
40-49 <8 15 22 23+
50-59 <7 14 21 22+
60+ <6 13 20 21+
 1-Minute Curl-Up Test
CURL-UP TEST FOR MALE
AGE LOW MARGINAL GOOD HIGH
16-26 <15 23 34 35+
27-39 <14 22 33 34+
40-49 <13 21 32 33+
50-59 <12 20 31 32+
60+ <11 19 30 31+
 BASIC PLANK
Materials: stopwatch, mat(optional)
Procedure:
1. Assume push-up position. Rest body on forearms with arms and
fingers flat on the floor. Elbows aligned in the shoulder.
2. Legs are straight with ankles, knees and thigh touching together.
Keep abdominals engaged/contracted; do not let stomach drop or hips
to rise.
 BASIC PLANK
3. At the signal go lift body and hold position as you can. Support weight on
forearms and toes. Make sure that your back is flat with head. Neck and spine are in
straight line.
4. Holding the plank position beyond 90 seconds is considered unnecessary.
 BASIC PLANK
STANDARD SCORE INTERPRETATION
51 seconds and above 5 Excellent
46-50 seconds 4 Very Good
31-45 seconds 3 Good
16-30 seconds 2 Fair
1-15 seconds 1 Needs improvement
 3 Minute Step Test
Equipment: stop watch, stair
Procedure:
1. Start the metronome counter, and set yourself a timer for 3 minutes.
2. Step on and off the step one foot at a time (up, up, down, down), stepping at a
consistent pace to the beat of the metronome counter.
3. Perform this for 3 minutes without stopping. If you need to rest at any point, try
to remain standing.
4. Once the 3 minutes is up, check your pulse. Count the number of beats for 60
seconds. Record this number and submit using the form below.
3 Minute Step Test
STANDING LONG JUMP
 PULL UPS
Equipment: stop watch, bar
Procedure:
1. Start with your hands on the bar approximately shoulder-width apart with your
palms facing forward.
2. With arms extended above you, stick your chest out and curve your back slightly.
That is your starting position.
3. Pull yourself up towards the bar using your back until the bar is at chest level
while breathing out.
4. Slowly lower yourself to the starting position while breathing in. That is one rep.
PULL UPS
PULL UP TEST FOR MALE

AGE LOW MARGIN GOOD HIGH

AL
16-26 <16 19 28 29+

27-39 <15 17 26 27+

40-49 <14 16 25 26+

50-59 <12 14 23 24+

60+ <10 12 21 22+