prepared by orlando magcalas jr

1. Lesson 1: 1 Self-Assessment on
How Healthy I am
Prepared by: ORLANDO M. MAGCALAS JR

2. 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.

3. Health Related Fitness(HRF)
Health-related fitness components:
• Cardiovascular endurance
• Muscular strength
• Muscular endurance
• Flexibility
• Body composition

4. 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.

5. 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.

6. Muscular endurance
the ability of the muscle to keep
working(contract) over a period of time.

7. Flexibility
is the ability to stretch through the entire range
of motion and rotate the joints.

8. 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.

9. 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.

10. 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.

11. Modified Sit and Reach
MODIFED SIT AND REACH(cm)
RATING MALE FEMALE
POOR <29.5 <32
FAIR 29.5-34 32-36.5
AVERAGE 34-38 36.6-40
EXCELLENT >43 >42

12. 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

13. 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

14. 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.

15. 1-Minute Push-up Test

16. 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+

17. 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+

18. 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.

19. 1-Minute Curl-Up Test

20. 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+

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+

22. 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.

23. 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.

24. 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

25. 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.

26. 3 Minute Step Test

27. STANDING LONG JUMP

28. 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.

29. PULL UPS
PULL UP TEST FOR MALE
AGE LOW MARGIN
AL
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+