PE & HEALTH MODULE 3 WEEK 6
Lesson 1 HEALTH-RELATED COMPONENTS OF FITNESS
What I Need to Know
At the end of the lesson you are expected to execute health related components of
fitness and self-assess the test results.
What I Know
Activity 1: Let`s Get Physical!
Direction: Create a video clip of at least 3-5 minutes presenting a physical activity in a form
of dance preferably household chores that will develop health-related component of fitness
What’s In
Physical fitness is defined as a state of good health as a result of exercise and proper
nutrition. Staying healthy is everyone`s priority. Most people understand that there are
benefits that arise from prioritizing physical fitness because active people generally live
longer and enjoys a better quality of life. The key to achieve physical fitness for health
reasons is to give emphasis on health-related fitness components when doing work out. It is
not defined only by what kind of activity you do, how long you do it, or at what level of
intensity but rather over all fitness which made up of 5 main components. These fitness
components focus on factors that promote optimum health and prevent the onset of disease
and problems associated with inactivity. You can determine if someone is physically fit by
determining how well they perform in each component in HRF.
The Health-related fitness (HRF) consist of 5 components namely; Cardiorespiratory
Endurance, Muscular Strength, Muscular Endurance, Flexibility and Body Composition.
Cardiovascular Endurance - is the ability of the heart and lungs to work together to provide
the needed oxygen and fuel to the body during sustained workloads. Physical
activity that trains for cardio respiratory endurance focuses on repetitive,
dynamic, and prolonged movements using major muscles groups.
Muscular Strength - the amount of force muscles can produce. You can train your
muscles to be stronger by lifting heavy weights for a few repetitions.
Muscular Endurance - the ability of muscles to perform continuous without fatiguing. It is a
measure of how long a muscle can withstand a prolonged contraction or many
repeated contractions.
1
Flexibility - ability of each joint to move through the available range of motion for a specific
joint. It helps to prevent muscular imbalances and allows you to move about
with ease.
Body composition- the amount of mass compared to lean muscle mass bone and organs.
Overall health generally improves when you have lower amount of fat mass
and higher amount of lean muscles.
Other Factors Affecting Your Health:
1. Sleep - critical for proper hormone levels, mental health, recovery and much more.
8 Hours of sleep
2. Nutrition - What you put in your mouth will determine how successful you are. Eat at
least three meals a day; consisting of a lean protein source, a vegetable,
healthy fat, and fibrous carbohydrates. Taking essential nutrients in adequate
amount is called balanced diet. Good food helps in better sleep, proper brain
functioning and healthy body and weight.
3. Hydration- Water plays many roles in the human body. It helps the body eliminate
waste and plays a critical role in proper function of every system in our
bodies.
Significance of Assessing Health-related fitness
The significance of this fitness activity is to help the students identify their current
fitness level which serves as a baseline in doing the task. They will compare their progress
over the time to improve their fitness in the future. This is a great way to help the students
understand how healthy they are and will learn how to set goals to improve their Health-
related fitness.
Physical Fitness Testing
An educational tool that helps students gain knowledge and understanding on the
benefits of being physically active and will be motivated to develop a physically active
lifestyle. This can be achieved through proper nutrition, physical exercise, sports and enough
rest. This is also an appropriate assessment tool for evaluating student’s strength and
weaknesses.
Activity 2. Pre- Activity: Getting ready for the Physical Activity!
Source: https://www.fgcu.edu/mariebcollege/rehabilitationsciences/exercisescience/files/EIM- PAR-
Q1-ada.pdf
ACTIVITY 3: SELF TESTING ACTIVITY FOR HEALTH-RELATED FITNESS
1. Anthropometric Measurements
Purpose: To determine Body Mass Index
Material/Equipment Needed: Bathroom scale, Tape measure
Execution:
a. Height. Stand straight, with buttocks and shoulder pressed against the tape
measure. Record the score in centimeters (cm)
b. Weight. Stand straight with weight evenly distributed on the center of the
weighing scale. Record in kilograms (kg)
c. Waistline. Locate your upper hip bone. Place your hands around your waist,
squeezing slightly and then moving your fingers downward until you feel the
top curve of your hips. Place a tape measure around your stomach above
the upper hip bone. Record in centimeters (cms).
d. Hipline. Place tape measure on the widest part of hip in line with the pubis.
e. Computation:
e.1 Body Mass Index (BMI) – measure the body mass based on height and
weight that aid in determining weight categories.
BMI = weight in kg.
(height in m)2
Meters is use for height and Kilograms is use for weight. Supposed your weight is 60
kilograms and height is 1.7 meters; here’s your BMI:
BMI = 60
(1.7)2
= 60
2.89
= 19.53 (normal)
To identify if you are severely wasted, normal, overweight, obese refer to the table below.
BODY MAS INDEX RANGE CATHEGORY
Below 18.5 Severely Wasted
18.5 - 24.9 Normal
25 - 29.9 Overweight
30 and above Obese
f. Waist to Hip Ratio- measure of body mass-based fats percentage by the
relative measurement of waist and hip.
WHR = Waist Circumference (cm)
Hip Circumference (cm)
2. 3- Minute Step Test
Purpose: Test for cardiovascular Endurance level based on how quickly your
Heart Rate returns to normal after exercise.
Materials/Equipment Needed: Stop watch, 12 inches bench box, a
metronome
Goal: Step on and off the bench for 3 minutes straight while keeping
consistent pace.
Execution:
Stand close to 12 inches bench box (or stairs at home) while partner will
set metronome in 96 beats per minute (bpm). When ready, start the stop
watch, and march up and down. You can rest if you need to but remain
standing. When 3 minutes is up, stop immediately get your pulse rate.
Record the exercise Heart Rate: bpm
Figure 1. (3 minute-step test)
3. Hamstring and Hip Flexor Test
Purpose: To test flexibility of the Hamstring and hips
Materials/Equipment needed: Protractor
Goal: Keeping both legs straight, lift one leg to the maximum angle with other
leg remains on the floor.
Execution:
Lie on your back on the floor beside a wall. Slowly lift one leg off the
floor. Keep the other leg flat on the floor. Keep both legs straight. Continue to
lift the leg until either leg begins to bend or the lower leg begins to lift off the
floor. Place a yardstick against the wall to mark the spot where the leg was
lifted. Lower the leg. Using a protractor, measure the angle created by the
floor and the yardstick. Repeat with other leg.
Figure 2. (Hamstring and Hip Flexor Test)
4. Zipper Test
Purpose: Test for the flexibility of the shoulder joints.
Materials/Equipment Needed: Tape measure
Goal: Raise one arm across back with bent elbow reaching down fingers of the
other hand.
Procedure:
In standing position, with your right hand, reach over right shoulder and at the
same time, place your left hand behind your back to try to touch the fingers of
the right hand. Perform the same test in the left hand. Measure the distance
of overlapped fingers in cm, if they fail to meet score as a minus or <0. Write
zero if the fingertips just touched with no overlap. Repeat the procedure with
the other hand. Record the score.
Figure 3. (Zipper Test)
5. Curl-Up
Purpose: To test the strength and endurance of the abdominal muscles.
Materials/ Equipment Needed: Mat or flat platform
Goal: perform curl-up with proper pacing
Execution:
Lie flat on the floor. Bend your legs more than 90 degrees with feet
remaining flat on the floor. Lay down with arms extended at the sides,
palm facing down with fingers extended touching the tape mark. From that
position, curl your trunk up with heels in contact with the floor until your
fingers reach 2nd marker. Upon reaching, lower back to the starting
position. Repeat one-curl up every 3 seconds. Continue the curl-ups and
stop when you are unable to keep the pace. Record the number of
repetitions.
Figure 4. (Curl-Up)
6. 90-degree Push-Up
Purpose: To measure the strength and endurance of the arms and upper body.
Materials/Equipment Needed: Mat
Goal: To perform proper push-up for Men and Women
Execution:
Lie down facing the floor, place the hands just outside the shoulders with
elbows bent. Men: Support the body in a push-up position from the toes
with back, hip and legs align. Women: Support the body in a push-up
position from the knees instead of toes, with back, hip and legs aligned.
Lower the body until the upper arm is at right angle or (90 degrees).
Repeat as many times as possible.
Figure 5. Push UP
7. Flexed-Arm Support (Static)
Purpose: Test the muscular strength of the shoulder and upper arm.
Materials/Equipment Needed: Mat, Stopwatch
Goal: Hold the Push-up position not more than 35 seconds.
Execution:
Follow Push-up procedure 1& 2. From the starting position, lower the
body until the upper arm is parallel to the floor and elbow flexed at 90
degrees. Hold the position as long as possible. Record the obtained
holding position.
Figure 6. Flex Arm Support
After performing each HRF components, below are the guided interpretations for
your score:
Rating Scale for Static Endurance
Waist to hip Men Women Classification Score in Seconds
Ratio
Ideal 0.8 0.7 High-Performance Zone 30 and above
Low Risk <0.95-0.99 <0.81-0.84 Good Fitness Zone 20-29
Moderate 0.96-0.99 0.81-0.84 Marginal Zone 10-19
Risk
High Risk >1.0 >0.85 Low Zone 10
Age 16-26 Male Female
Curl-ups Push-ups Curl-ups Push-Ups
High Performance Can execute Can execute Can execute 25 Can execute 17
Zone 35 above 39 above above above
Good Fitness Zone 24-34 20-28 18-24 12-16
Marginal Zone 15-23 16-19 10-17 8-11
Low Zone 14 below 15 below 9 below 7 below
What I Have Learned
Now, you may be getting ready to perform the different health related components of
fitness to assess your strength and weaknesses. Take note that warming up before exercise
is a good way to reduce the risk of injury and to prepare yourself physically as well as
mentally for the said activity. Start with proper Stretching, warming-up and cooling down
after performing the test and make sure you have comfortable clothing and water.
ACTIVITY 4: Let`s Begin!
Instructions: Perform the following HRF components with the supervision of one of your
family members. Record your score in a sample Self-Assessment card below.
1. Anthropometric Measurement
2. 3-Minute step-test
3. Hamstring and Hip Flexor Test
4. Zipper Test
5. Curl-Up
6. 90 degrees push up
7. Flexed arm support
Self-Assessment Card: Health-related fitness Status
Name:
Age: Sex:
Weight: Height:
Classification
HEALTH RELATED FITNESS TEST SCORE Analysis/Implication
BMI
Waist Hip Ratio
3-minute step test
Push- Up
Curl-up
Flex arm
Flexibility
Zipper Test
Guide Questions:
1. What is your strongest HRF Component?
2. What is your weakest HRF Component?
3. Which test did you score satisfactory? Poorly? What you should do about it?
4. How important is HRF in participating physical activity?
What I Know
Activity 5: Let Me Think!
Direction: Identify the following physical activities by writing the Health-related component
of fitness necessary in doing the task. Write your answer on the table below.
Fetching water Picking fruits from trees Jogging
Swimming Pulling/Pushing heavy object Skipping with a rope
Aerobic Dancing Raking Leaves Line dancing
Body Weight Squats Planking
Muscular Muscular Endurance Flexibility Cardiovascular
Strength Endurance
