Class

No. 1x1

Name: Subject:
Course & Year: Sched ID:
Attendance Uniform Quiz/ Activity/ Score Student Teacher
Performance Task Signature Signature
 PATH-FIT 1
Fitness Assessments

Mr. Bryl Dovic M. Caballero, LPT

What is Physical Fitness?

● The ability of an individual to

perform daily activities effeciently
without undue fatigue.
When can we say the you're
physically fit?

● A person is physically fit if he/she

can do his/her day-to-day activities
without feeling easlily tired.
Pre - Assessment
Lets compute your BMI
Body Mass Index (BMI) Norms

Underweight <18.5
Normal 18.5-24.9
Overweight 25.0-29.9
Obesity 30
Extreme Obesity 40
Lets compute your WHR
 Waist to Hips Ratio (WHR) Norms
GENDER EXCELLEN GOOD AVERAGE AT RISK
T
Males <0.85 0.85-0.89 0.90-0.95 >0.95
Females <0.75 0.79-0.79 0.80-0.86 >0.86
Maximum Heart Rate (MHR)

● You can calculate your maximum heart

rate by subtracting your age from 220.

● 220 - 20 = 200
Resting Pulse Rate/ Resting Heart Rate (RHR)

● It is the resting heart rate. The heart

rate is the number of beats per minute.
What is BPM?
● It stands for Beat per minute.

Lets get your RHR

• 1 minute
• 30 seconds then multiply by 2
• 15 seconds then multiply by 4
• 10 seconds then multiply by 6
How to locate and measure your pulse?
Heart Rate Reserve (HRR)

● Determine your heart rate reserve (HRR):

Your heart rate reserve is your maximum
heart rate minus your resting heart rate.

● MHR - RHR = HRR

● 200 - 80 = 120
Target/Training Heart Rate (THR)
● The rate your heart should beat during exercise in
order to get the most improvement in aerobic
capacity (the amount of oxygen your body uses).
● Multiply your MHR by percentage to find your
target heart rate.
● 200 x 60% = 120
● 200 x 80% = 160
 PRE - ASSESSMENT

● Flexibility - Sit and Reach

● Cardiovascular Endurance - 1 min. Jumping jacks

- 1 min. High knees
- 1 min. Jog in place

● Muscular Endurance/Strength - Basic Plank

 WORKOUT PROGRAM
1st MONTH
Phases of Name of Exercises FREQUENCY INTENSITY TIME TYPE
Exercise (Reps & Sets)

• Static Stretching Slow 5mins Flexibility

WARM-UP • Jog in Place 3 x Week Moderate 3mins Cardio
Moderate 12x3 Cardio
• Jumping Jacks
• High Knees Moderate Cardio
• Basic Plank Moderate Strength
PROPER • Push Up 3 x Week Moderate 8x3 Strength
WORK OUT • Crunches Moderate Strength

• Static Stretching Slow 5mins

COOL DOWN • Child Pose Slow 30 seconds
3 x Week Slow 30 seconds Flexibility
• Cobra Pose
Slow 30 seconds
• Puppy Pose