ASSI

GNM
ENT
IN
SUBMITTED BY:

PE
MS. ANTONETTE D. SOMBREO
SUBMITTED TO:
MR. ALVIN LAWANGON

1
DATE: SEPTEMBER 26, 2019

1. What is body mass index?

 - A key index for relating weight to height. Abbreviated BMI. BMI is a person’s
weight in kilograms (kg) divided by his or her height in meters squared. The
National Institutes of Health (NIH) now defines normal weight, overweight,
and obesity according to BMI rather than the traditional height/weight charts.
Overweight is a BMI of 27.3 or more for women and 27.8 or more for men.
Obesity is a BMI of 30 or more for either sex (about 30 pounds overweight). A
very muscular person might have a high BMI without health risks.
- Is a value derived from the mass (weight) and height of a person. The BMI is
defined as the body mass divided by the square of the body height, and is
universally expressed in units of kg/m 2, resulting from mass in kilograms and
height in metres.
2. How to compute Body Mass Index (BMI)?
- Body Mass Index is a simple calculation using a person’s height and weight.
The formula is BMI= kg/m2 were kg is a person’s weight in kilograms and m 2
is their height in metres squared. A BMI of 25.0 or more is overweight, while
the healthy range is 18.5 to 24.9. BMI applies to most adults 18-65 years.

BMI table for children and teens, age 2-20

The Centers for disease control and prevention(CDC) recommends BMI

categorization for children and teens between age 2 and 20.

CATEROGY PERCENTILE RANGE

Underweight <5%
Healthy weight 5%-85%
At risk of overweight 85%-95%
Overweight >95%

BMI TABLE FOR ADULTS

This is the World Health Organization’s (WHO) recommended body weight based on
BMI values for adults. It is used for both men and women, age 18 or older.
CATEGORY BMI RANGE – kg/m2

Severe Thinness <16

Moderate Thinness 16-17
Mild Thinness 17-18.5
Normal 18.5-25
Overweight 25-30
Obese Class I 30-35
Obese Class II 35-40
Obese Class III >40

3. What are the different types of Physical Fitness Activities?

- The four main types of physical activity are aerobic, muscle-strengthening,
bone-strengthening, and stretching. Aerobic activity is the type that benefits
your heart and lungs the most.
Aerobic Activity
Aerobic activity moves your large muscles, such as those in your arms and
legs. Running, swimming, walking, bicycling, dancing, and doing jumping
jacks are examples of aerobic activity. Aerobic activity also is called
endurance activity.
Aerobic activity makes your heart beat faster than usual. You also breathe
harder during this type of activity. Over time, regular aerobic activity makes
your heart and lungs stronger and able to work better.

Other Types of Physical Activity

The other types of physical activity—muscle-strengthening, bone
strengthening, and stretching—benefit your body in other ways.
Muscle-strengthening activities improve the strength, power, and endurance
of your muscles. Doing pushups and situps, lifting weights, climbing stairs,
and digging in the garden are examples of muscle-strengthening activities.
With bone-strengthening activities, your feet, legs, or arms support your
body's weight, and your muscles push against your bones. This helps make
your bones strong. Running, walking, jumping rope, and lifting weights are
examples of bone-strengthening activities.
Muscle-strengthening and bone-strengthening activities also can be
aerobic, depending on whether they make your heart and lungs work harder
than usual. For example, running is both an aerobic activity and a bone-
strengthening activity.
Stretching helps improve your flexibility and your ability to fully move your
joints. Touching your toes, doing side stretches, and doing yoga exercises are
examples of stretching.

Levels of Intensity in Aerobic Activity

You can do aerobic activity with light, moderate, or vigorous intensity.
Moderate- and vigorous-intensity aerobic activities are better for your heart
than light-intensity activities. However, even light-intensity activities are better
than no activity at all.
The level of intensity depends on how hard you have to work to do the
activity. To do the same activity, people who are less fit usually have to work
harder than people who are more fit. So, for example, what is light-intensity
activity for one person may be moderate-intensity for another.
LIGHT- AND MODERATE-INTENSITY ACTIVITIES
Light-intensity activities are common daily activities that don't require much
effort.
Moderate-intensity activities make your heart, lungs, and muscles work
harder than light-intensity activities do.
On a scale of 0 to 10, moderate-intensity activity is a 5 or 6 and produces
noticeable increases in breathing and heart rate. A person doing moderate-
intensity activity can talk but not sing.

VIGOROUS-INTENSITY ACTIVITIES
Vigorous-intensity activities make your heart, lungs, and muscles work hard.
On a scale of 0 to 10, vigorous-intensity activity is a 7 or 8. A person doing
vigorous-intensity activity can't say more than a few words without stopping
for a breath.

Examples of Aerobic Activities

 Below are examples of aerobic activities. Depending on your level of fitness,
they can be light, moderate, or vigorous in intensity:

Pushing a grocery cart around a store

Gardening, such as digging or hoeing that causes your heart rate to go up
Walking, hiking, jogging, running
Water aerobics or swimming laps
Bicycling, skateboarding, rollerblading, and jumping rope
Ballroom dancing and aerobic dancing
Tennis, soccer, hockey, and basketball

4. What are the types of exercises?

- Exercise and physical activity fall into four basic categories—endurance,
strength, balance, and flexibility. Most people tend to focus on one activity or
type of exercise and think they’re doing enough. Each type is different,
though. Doing them all will give you more benefits. Mixing it up also helps to
reduce boredom and cut your risk of injury.Some activities fit into more than
one category. For example, many endurance activities also build strength.
Strength exercises can also help improve balance.
Endurance
Endurance, or aerobic, activities increase your breathing and heart rate. They
keep your heart, lungs, and circulatory system healthy and improve your
overall fitness. Building your endurance makes it easier to carry out many of
your everyday activities. 
Endurance exercises include:

Brisk walking or jogging

Yard work (mowing, raking, digging)
Dancing. 
Strength
Strength exercises make your muscles stronger. They may help you stay independent
and carry out everyday activities, such as climbing stairs and carrying groceries. These
exercises also are called “strength training” or “resistance training.” Strength exercises
include:
Lifting weights
Using a resistance band
Using your own body weight
Balance
Balance exercises help prevent falls, a common problem in older adults. Many lower-
body strength exercises will also improve your balance. Balance exercises include:

Standing on one foot

Heel-to-toe walk
Tai Chi
Flexibility
Flexibility exercises stretch your muscles and can help your body stay limber. Being
flexible gives you more freedom of movement for other exercises as well as for your
everyday activities, including driving and getting dressed. Flexibility exercises include:

Shoulder and upper arm stretch

Calf stretch
Yoga