2. Physical Assessment is a series of test or measurements
that helps a teacher or trainer determine the physical fitness
level of a student and aids in developing the student’s
personalized program. The tests results can identify strengths
and weaknesses in relation to physical fitness and help in
setting attainable fitness goals. Cardiorespiratory endurance
is a crucial component of physical fitness assessment
because of its strong correlation with health and health risks.
3. FITT principles are used to
establish guidelines for both
cardiorespiratory and resistance training.
This approach is ideally good for the
beginners who are looking for correct and
appropriate activities to develop and
maintain health and well-being.
4. Frequency refers to the number of times you exercise in a week.
This must observed properly in order to achieve the set fitness goals.
Intensity refers to the difficulty level of the activity or exercise. It
measures the aerobic endurance training needs of an individual.
Type refers to activities that make use of large muscles. Example
of such activities include running, walking, swimming, dancing and
aerobics training which replenish energy in the body because they
rebuild and repair tissues as well as strengthen muscles and bones.
Time refers to the length of time you do the physical activity which
maybe 20 minute to 30 minutes while maintaining the heart rate.
5. In applying the FITT principles in any type of exercise, it is
necessary to determine if one’s heartbeat per minute is within
normal range after doing the exercise.
Formula to determine normal beats after exercise:
220 – age = ______ x .6 = lower limit
220 – age = ______ x .8 = higher limit
Example: 220 – 14 = 206 x .6 = 123.6
220 – 14 = 206 x .8 = 164.8
Thus, the normal range of the number of heartbeats that a 14
year old child is 123.6 to 164.8 heartbeats per minute.
6. The overall fitness is the measure of four physical abilities.
These are endurance, strength, balance, and flexibility in
consideration to the body composition of the individual.
Endurance refers to the ability to withstand fatigue, stress
and pain.
Upper and lower body strength refers to the ability to
perform everyday activities such as reaching, pulling, pushing,
lifting(involves upper and lower parts) and lunging and squatting,
and leg pressing (involves lower body parts). These activities also
develop the range of motion for flexibility.
Body balance helps improve overall fitness. In physical
fitness, body composition describes the percentage of fat, bone,
water and muscle in healthy bodies.
7. As you grow and become conscious of your
physical body, you will need a plan and should
remember the following points:
1. Start light and progress slowly.
2. Schedule a time to exercise or do physical
activities.
3. Allot a time between sessions for your
body to rest.
4. Put it on paper and post it on your wall.
8. The following are some of the health
benefits of exercise:
1. Strengthens the muscles and joints.
2. Increase energy level and serotonin in
the brain.
3. Boosts mental functions.
4. Improves moods and relaxes the body.
5. Promotes good concentration and
improves grades in school.
