1. MY JOURNEY TOWARDS HOLISTIC
HEALTH
WITH MOVEMENT SCORES
INTERPRETATION
Alfonso Inigo B. Pintor
Grade 7 Ls 203
2. INTRODUCTION
Exercise has many benefits for our body and mind. The Move to Improve Workout From Home
gives me an insight of my current fitness status by performing the different fitness test. With
these, I was able to design my own personal exercise program based on my fitness goals. Exercise
teaches me to be patient, determined, and to have discipline. It takes time and effort to see the
effect of exercise. Regular exercise and physical activity keeps our body strong and healthy and it
enhances our wellbeing.
Measurement conversion can be applied in relation to 2019 DepEd Physical Fitness Test through
the calculation of my BMI, calculating my hip to waist ratio, the distance for the standing long
jump.
4. HEALTH-RELATED PHYSICAL FITNESS POST TEST
Sit and Reach
Test for Lower
Body Flexibility
3 Minute Step Test for
Cardiovascular Endurance
PUSH UP for muscular fitness
PLANKING for core stability
5. SKILLS-RELATED PHYSICAL FITNESS POST TEST
Stork Test for Balance
Standing Long
Jump for Leg
Power
Stick Drop Test
for Reaction
Time
Juggling
for Coordination
6. TABLE OF PRE & POST FITNESS TEST RESULT
Fitness Test Pre Test Scores Post Test Scores
BMI 24.8 - Normal weight 26.3 - overweight
Hip to Waist Ratio 0.95 - At risk 0.94 - Average
3 min Step Test 100 bpm - good 115 bpm - fair
Stork Balance R- 3 secs, L- 3 secs - Needs improvement R- 3 secs, L- 3 secs - Needs improvement
Juggling 12 times - Fair 20 times - Fair
Standing Long Jump 1.27m - Excellent 1.29 m - Good
Stick Drop Test 11 cm - Good 3 cm - Very Good
Push Up 4 - Needs improvement 7 - Needs Improvement
Basic Planking 68 seconds - Excellent 40 seconds - Good
Sit and Reach 35 cm - Good 40 cm - Good
Zipper Test L – 1cm Fair, R – 0 - Needs Improvement L- 2 cm Good, R – 0 - Needs Improvement
My most improved fitness component are the stick drop test and the sit and reach while the weakest
fitness component are the stork balance, push up, zipper test, my BMI scores and my hip to waist ratio.
After the 9 days home personal exercise workout, I was not able to attain my fitness goals. I need to be
more motivated and focused to achieve my fitness goals. My plan of action are to exercise daily for 30
minutes to 1 hour daily, I should still continue my personal exercise program and to eat a healthy
balanced meal.
7. PERSONAL EXERCISE PROGRAM_SESSION 1 TO 3
Session 1 Warm Up,
Main Exercise, Cool
down
Session 2 Warm Up,
Main Exercise, Cool
down
Session 3 Warm Up,
Main Exercise, Cool
down
8. MATH CONNECT
In order for me to determine the results in the 2019 DEPED Physical Fitness
Test, I need to measure my hip and waist, find my height and weight, measure
the distance in standing long jump. I need to convert the measurement of my
waist and hip in inches to centimeter, my height in feet to meters, my weight
in pounds to kilograms, to convert centimeters to meters in standing long
jump.
9. CONVERSION PROCESS
Weight: 145.2 lbs to kg
1 kilo = 2.2 lbs
145.2 𝑙𝑏𝑠 ∗
1 𝑘𝑖𝑙𝑜
2.2 𝑙𝑏𝑠
= 66 kilos
Height: 5 ft 4 in to meters
1ft = 12 in, 1in = 2.54 cm
5ft ∗
12 𝑖𝑛
1 𝑓𝑡
= 60 in + 4 in= 64 in
64 in ∗
2.54 𝑐𝑚
1 𝑖𝑛
= 162.56 cm
162.56 cm
1cm = 0.01 m
162.56cm ∗
0.01𝑚
1 𝑐𝑚
= 1.6256 m
BMI =
𝑚𝑎𝑠𝑠
ℎ𝑒𝑖𝑔ℎ𝑡2 =
66𝑘𝑖𝑙𝑜𝑠
1.63𝑚2 =
66 𝑘𝑖𝑙𝑜𝑠
2.66 𝑚
= 24.8
In measuring the BMI:
10. CONVERSION PROCESS
In standing long Jump: 129 cm to meters
1cm = 0.01 m
129 cm ∗
0.01𝑚
1 𝑐𝑚
= 1.29 m
Waist: 39 in to cm
1in = 2.54 cm
39 in ∗
2.54 𝑐𝑚
1 𝑖𝑛
= 99.06 cm
Hip: 41 in to cm
1in = 2.54 cm
41 in ∗
2.54 𝑐𝑚
1 𝑖𝑛
= 104.14 cm
In measuring the Hip to waist Ratio
11. CONCLUSION
Measurements play an important part in our daily life. Measurements fall into the
categories of weight, area, volume, length and even temperature. The moment we are
born, our weight and height are being monitored for development. In choosing our
clothes, we should know the proper measurements of our body in order to pick the
right size for us. We should understand the weight of an object, if we can carry or
need something to pick it up. In taking our medicines, it should be measured properly.
Measurement is used in cooking our food properly, to know the right temperature.
Measurement is used in telling time and making estimation. Measurement tools make
our lives better and safer.
