Lesson 2: HEALTH RELATED FITNESS Health-related fitness acivities are
important for the improvement process of an individual. The preference of
fitness exercises typically differ on an individual's interests, maturity and
capability. Health-related exercises make certain cardiovascular health; so, it
benefits you to achieve a state of wellness. Body Composition - is the body's
relative quantity of fat-to-fat-free mass Skinfold Calipers - also known as the
pinch test implicates pinching the subcutaneous layer of fat at predetermined
sites around the body, then measuring the thickness of the pinched area with a
caliper. BODY MASS INDEX (BMI) - is simply the ratio of the body weight
(kilograms) divided by the height squared (meters²). The concept behind the
BMI is that individuals with low percent body fat will have low BMI. MUSCULAR
FITNESS • PARTIAL CURL-UP PURPOSE-Measures abdominal muscular strength
and endurance of the abdominal and hip flexors. EQUIPMENT-a flat clean
cushioned surface with two parallel strip that are six inches apart and index card
to record your score. TRUNK LIFT PURPOSE-To measure the trunk extensor
strength and flexibility. EQUIPMENT - Flat clean cushioned surface, a yardstick or
15 inches ruler are required to administer the test. • 90 DEGREE PUSH-UP
PURPOSE -measures the upper body strength, endurance and trunk stability.
EQUIPMENT-NONE
[FLEXIBILITY FITNESS] SIT AND REACH PURPOSE: to measure the flexibility of
the lower back and the hamstring muscles of a person EQUIPMENT: 1) tape
accurate to 0.1cm firmly attached to the floor TAKE NOTE: record the
distance reached in the bent leg to the nearest 0.1cm (example 64.03cm to
60cm) SHOULDER STRETCH PURPOSE: To record the upper limb or shoulder
flexibility of a person EQUIPMENT: None TAKE NOTE: record the score as
passed or failed
[PHYSIOLOGICAL FITNESS] ONE KILOMETER RUN AND WALK PURPOSE: To
measure endurance, the ability of the heart, cilculatory and muscles to
transport oxygen during physical activity. EQUIPMENT: -a track oval or a
running area with measurements -a stop watch TAKE NOTE: record the time
in minute and seconds (example 6 mins and 35 seconds to 6.35mins)
[ANTHROPOMETRICS] SITTING HEIGHT PURPOSE: Sitting height is the vertical
distance from setting surface to the vertex (top) of the head. It is the total of
trunk, neck and head length EQUIPMENT: -tape -small bench with a hard surface
ARM SPAN-
PURPOSE
Arm span I the horizontal distance between the tips of the middle finger with the arms extended
laterally at the shoulder level. It includes the width of the shoulder and length of both upper arms.
EQUIPMENTS-
1. Two tape measure at least three (3) meters in length and accurate to 0.1 centimeters mounted
horizontally on a wall, each tape is parallel to each with the lower tape approximately 1.5 meters above
the wall. A corner of the wall is used as the zero point; and
2. A Tri-square
PROCEDURE-
The student stands erect back against the wall, feet together and heels. Buttocks and shoulder
touching the wall.
The arms are extended laterally at shoulder and horizontally with the palms facing forward and
the tip of the middle finger of one hand pressed against the wall at the zero point.
If the student is tall/short and extended arms above/below the tape measure, make sure the
arms are held horizontal plane and use the tri-square held vertically to line the finger tape with
the tape measure; and
Measure the distance from the zero point of the tape to tip pf the middle finger of the other
arm.
In RECORDING, record arm span score to the nearest 0.1 centimeters
Example. Measurement is 88.08 cm
Record 88.1
MUSCULAR POWER
(STANDING LONG JUMP)
PURPOSE
To measure the strength and power of the leg muscles.
EQUIPMENT
A tape measure accurate to 0.1 centimeters at least three (3) meters and placed firmly on the floor; and
tri-square.
PROCEDURE
Student stand behind the take-off line, with feet parallel to each other;
The tips of the shoes should not go beyond the line;
Bend knees and swing arms backward once then swing arms forward as you jump landing of
both feet;
Try to jump as far as you can;
Do not try to control the momentum of the jump;
Perform the test twice in succession;
For the partner or facilitator, place the zero point of the tape measure at the take off line, after
the jump, spot the mark where the back of the heel or either feet of the student has landed
nearest to the take off line.
Record the distance of the two trials.
Scoring Table Of Standing Long Jump
Score Standards Interpretation
5 201 cm and above EXCELLENT
4 151cm – 200 cm VERY GOOD
3 126cm – 150 cm GOOD
2 101 cm – 125 cm FAIR
1 55 cm – 100 cm NEEDS IMPROVEMENT
In RECORDING, record the best distance in meters to nearest 0.1 centimeters.
Example: Measurement is 235.06 cm
Record 235.1
BASKETBALL PASS
PURPOSE
To measure upper strength and power or ability to exert a forceful movement utilizing the muscles of
the arms and upper body.
EQUIPMENT
Size 7 basketball and an accurate measure throwing are at least 15 meters long.
PROCEDURE
The student sits on the floor with buttocks back and head resting against wall, the legs are
stretched horizontally in front of the body.
The student uses a two-landed chest pass to push the ball in the horizontal direction (45-degree
angle) as far as possible. A one arm pass is not allowed.
Throughout the movement, the student must keep his head, shoulder and buttocks in contact
with the wall and that the ball is thrown only with the arm and shoulder muscles; and
The student allowed two (trials), with the test noting the distances, to the nearest five (5)
centimeters from the edge of the wall to the base of the ball where it makes contact with the
floor on the first bounce.
In RECORDING, record the lather distance of the two trials to the nearest five (5) centimeters.
Example, Measurement is 458 cm
Record 455 cm
SPEED
40 METER SPRINT
PURPOSE
To measure running speed. The ability to run very fast in a sudden burst of speed at high intensity is an
asset in most sporting events- in individual sport as well as in team’s sports.
EQUIPMENT
Stopwatch
PROCEDURE
The student stands behind the starting line; the starter and timer at the finish line;
The timer raises his hand, which is holding the stopwatch; shouts out the signal “Ready, go” and
with the
