PATHFIT
MR. MARK JAY L. COGOLLODO
Physical Education Instructor
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CHAPTER 1:
PHYSICAL FITNESS
T
Learning Outcomes:
Assess one’s health status using the
physical readiness questionnaire (PAR-Q)
honestly and healthy lifestyle
questionnaire.
Compute the body mass index (BMI), resting
heart rate (RHR), maximum heart rate
(MHR) and lower and upper limit target
heart (THR).
Execute an exercise properly with its
correct measurement and results.
What is PHYSICAL
FITNESS?
PHYSICAL FITNESS
Physical fitness is the capacity
of your body to perform day by
day exercises effortlessly and
effectively without getting as
well tired.
healthy heart
strong muscles
flexible joints
good endurance
What is HEALTH?
HEALTH
is a state of complete
harmony of the body,
mind, and spirit.
body works well
free from illness
can do your daily
tasks easily
To ensure good health: eat lightly,
breathe deeply, live moderately,
develop cheerfulness, and maintain
an interest in life.” - William Londen
“Physical fitness is the first requisite
of happiness.” - Joseph Pilates
Why is HEALTH
important?
Get your PAR-Q and Answer.
What is BMI?
What is the
use of it?
BMI (Body Mass Index)
A simple formula using your weight
and height helps the health experts
classify your body weight as
underweight, normal, overweight,
or obese.
What is BMR?
What is the
use of it?
BMR (Basal Metabolic Rate)
represents the energy your body needs to
maintain essential functions like breathing
and heart beating while at rest, indicating the
minimum calories required for survival.
Manage weight
Plan your diet
Balance energy
What is Ideal
Weight?
What is the
use of it?
IW (Ideal Weight)
Optimal weight varies based on height,
age, and gender, promoting health over
appearance. Achieving this weight
enhances bodily function for daily
activities. Maintain it by eating nutritious
foods, exercising regularly, and resting
adequately/enough.
Get your Self Evaluation and Answer.
What is
HEART RATE?
Heart Rate
is the number of times your
heart beats in one minute. It
helps pump blood around
your body to give you energy.
It is done before doing any
activity (Resting HR), it
means getting your heart
rate at rest.
Getting your Heart Rate:
At the wrist, lightly
press the index and
middle fingers of one
hand on the opposite
wrist, just below the
base of the thumb.
Getting your Heart Rate:
At the neck,
lightly press the
side of the neck,
just below your
jawbone.
count it in a
minute.
What is
TARGET
HEART RATE?
Target Heart Rate
It ensures effective,
safe workouts by
maintaining an ideal
heartbeat per minute
during exercise.
Calculating your target heart rate (THR) range
STEP 1: FIND YOUR
MAXIMUM HEART RATE
Formula: 220 - your age
For example, if you're 20 years old:
220 - 20 = 200 (This is your maximum
heart rate)
Calculating your target heart rate (THR) range
STEP 2: CALCULATE YOUR TARGET HEART RATE
RANGE
THE TARGET HEART RATE IS USUALLY BETWEEN 50%
TO 85% OF YOUR MAXIMUM HEART RATE.
50% LEVEL: MULTIPLY YOUR MAXIMUM HEART
RATE BY 0.50
FOR EXAMPLE: 200 × 0.50 = 100 BEATS PER MINUTE
(BPM)
Calculating your target heart rate (THR) range
85% LEVEL: MULTIPLY YOUR MAXIMUM
HEART RATE BY 0.85
FOR EXAMPLE: 200 × 0.85 = 170 BPM
SO, IF YOU'RE 20 YEARS OLD, YOUR TARGET
HEART RATE 100 AND 170 BEATS PER
MINUTE. THIS RANGE HELPS YOU STAY IN A
HEALTHY ZONE WHILE WORKING OUT.
SALAMUCH!
LET’S GET IT ON!
PATHFIT GO!
