HRF Test understanding you Heart, and Fitness

HRF Test understanding you Heart, and Fitness

1. HEALTH- RELATED FITNESS COMPONENTS JEROME T. PANTIG, LPT

2. Self-testing Activity for a Healthy Me! 2

3. Learning Competencies/Objectives: In this lesson, the students will: Explain the value of optimizing one’s health through participation in physical activity assessment Self-assess health-related fitness (HRF ) status Demonstrate proper etiquette and safety in the use of facilities and equipment Explain the role of physical activity assessments in managing one’s stress

4. Keeping the body physically active enables the body systems to function properly with vigor and alertness. Staying in shape allows the individual to perform daily task efficiently and effectively resulting to better output and performance.

5. PAR-Q 5 Y O U &

6. PAR-Q 6 Y O U & PHYSICAL ACTIVITY READINESS QUESTIONAIRRE

7. 7 Please read the questions carefully and answer each one honestly: PHYSICAL ACTIVITY READINESS QUESTIONAIRRE YES or NO .

8. 8 Please read the questions carefully and answer each one honestly: PHYSICAL ACTIVITY READINESS QUESTIONAIRRE YES or NO . 1. Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?

9. 9 Please read the questions carefully and answer each one honestly: PHYSICAL ACTIVITY READINESS QUESTIONAIRRE YES or NO . 2. Do you feel pain in your chest when you do physical activity?

10. 10 Please read the questions carefully and answer each one honestly: PHYSICAL ACTIVITY READINESS QUESTIONAIRRE YES or NO . 3. In the past month, have you had chest pain when you were not doing physical activity?

11. 11 Please read the questions carefully and answer each one honestly: PHYSICAL ACTIVITY READINESS QUESTIONAIRRE YES or NO . 4. Do you lose your balance because of dizziness, or do you ever lose consciousness?

12. 12 Please read the questions carefully and answer each one honestly: PHYSICAL ACTIVITY READINESS QUESTIONAIRRE YES or NO . 5. Do you have a bone or joint problem (for example, back, knee or hip) that could be made worse by a change in your physical activity?

13. 13 Please read the questions carefully and answer each one honestly: PHYSICAL ACTIVITY READINESS QUESTIONAIRRE YES or NO . 6. Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart condition?

14. 14 Please read the questions carefully and answer each one honestly: PHYSICAL ACTIVITY READINESS QUESTIONAIRRE YES or NO . 7. Do you know of any other reason why you should not do physical activity?

15. PHYSICAL 15 TESTING FITNESS

16. Physical Fitness Testing 1. Anthropometric Measurements Purpose : To measure body composition. Equipment needed: weighing scale, tape measure Goal: Take body measurements. Preliminary: Prepare needed materials.

17. Physical Fitness Testing 1. Anthropometric Measurements Procedure: Height. Stand with trunk straight. Measure the distance from the floor to the top of the forehead. Record the score in centimeters (cm).

18. Physical Fitness Testing 1. Anthropometric Measurements Procedure: 2. Weight. Stand on a weighing scale free from any object for weight accuracy. Record in kilograms (kg).

19. Physical Fitness Testing 1. Anthropometric Measurements Procedure: 3. Waistline. Locate your upper hipbone. Find the proper spot by placing 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 bare stomach just above the upper hipbone. Record in centimeters (cm).

20. Physical Fitness Testing 1. Anthropometric Measurements 4. Hipline. Place tape measure in the widest part of hip in line with the pubis.

21. Physical Fitness Testing 1. Anthropometric Measurements 5. Computation/s a. BMI- Body Mass Index - measure of body mass based on height and weight that aid in determining weight categories.

22. Physical Fitness Testing 1. Anthropometric Measurements 5. Computation/s a. BMI- Body Mass Index

23. Physical Fitness Testing 1. Anthropometric Measurements BMI Categories: Underweight = <18.5 Normal weight = 18.5–24.9 Overweight = 25–29.9 Obesity = BMI of 30 or greater

24. Physical Fitness Testing 1. Anthropometric Measurements 5. Computation/s b. Waist to Hip Ratio - measure stored body fats percentage by the relative measurement of waist and hip

25. Physical Fitness Testing 1. Anthropometric Measurements 5. Computation/s b. Waist to Hip Ratio

26. Physical Fitness Testing 1. Anthropometric Measurements 5. Computation/s b. Waist to Hip Ratio Waist to Hip Ratio Men Women Ideal 0.80 0.70 Low risk 0.85 – 0.95 0.75 – 0.8 Moderate Risk 0.96 – 0.99 0.81 – 0.84 High Risk >1.0 >0.85

27. Physical Fitness Testing 2. Curl – up (Dynamic) Purpose: Test abdominal muscles strength and endurance Equipment needed : mat, adhesive tape Goal : Perform curl-up with proper pacing (3 seconds per curl) Preliminar y: Prepare the mat. Place two tape marks 4 ½ inches apart on the floor.

28. Physical Fitness Testing 2. Curl – up (Dynamic)

29. Physical Fitness Testing 2. Curl – up (Dynamic) Procedure: 1. Sit on a mat in a long sitting position. Bend your legs more than 90 degrees with feet remaining flat on the floor.

30. Physical Fitness Testing 2. Curl – up (Dynamic) Procedure: 2. Lay down with arms extended at the sides, palm facing down with fingers extended touching the 1st tape mark.

31. Physical Fitness Testing 2. Curl – up (Dynamic) Procedure: 3. From that position, curl your trunk up with heels in contact with the floor until your fingers reach the 2nd marker.

32. Physical Fitness Testing 2. Curl – up (Dynamic) Procedure: 4. Upon reaching, lower back to the starting position. Repeat one-curl up every 3 seconds.

33. Physical Fitness Testing 2. Curl – up (Dynamic) Procedure: 5. Continue the curl-ups and stop when you are unable to keep the pace. Record the number of repetitions.

34. Physical Fitness Testing 2. Curl – up (Dynamic)

35. Physical Fitness Testing 90-degree Push–up (Dynamic) Purpose : Test for the muscles of the upper arm strength and endurance Equipment needed : mat Goal: To perform a proper push–up Preliminary: Prepare needed material

36. Physical Fitness Testing 90-degree Push–up (Dynamic) Procedure: 1. From prone lying position, place the hands just outside the shoulders with elbows bent.

37. Physical Fitness Testing 90-degree Push–up (Dynamic) Procedure: 2. 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.

38. Physical Fitness Testing 90-degree Push–up (Dynamic) Procedure: 3. Lower the body until the upper arm is parallel to the floor or a 90 degrees angle of the bent elbow.

39. Physical Fitness Testing 90-degree Push–up (Dynamic) Procedure: 4. Repeat as many times as possible.

40. Physical Fitness Testing 90-degree Push–up (Dynamic)

41. Physical Fitness Testing Flexed-Arm Support (Static) Purpose: Test the muscular strength of the shoulder and upper arm. Equipment needed: mat, stopwatch Goal: Hold the push-up position not more than 35 seconds

42. Physical Fitness Testing Flexed-Arm Support (Static)

43. Physical Fitness Testing Flexed-Arm Support (Static) 1. Use the Push-up procedure 1 & 2 for preparatory position. From the starting position, lower the body until the upper arm is parallel to the floor and elbow flexed at 90 degrees (see illustration above). 2. Hold the position as long as possible. 3. Record the obtained holding position.

44. Physical Fitness Testing Flexed-Arm Support (Static) 1. Use the Push-up procedure 1 & 2 for preparatory position. From the starting position, lower the body until the upper arm is parallel to the floor and elbow flexed at 90 degrees (see illustration above). 2. Hold the position as long as possible. 3. Record the obtained holding position.

45. Physical Fitness Testing Flexed-Arm Support (Static)

46. Physical Fitness Testing