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PE-1 Physical Fitness &: Self-Testing Activities

This document outlines a physical education module that introduces various physical fitness tests to students. It describes tests for body composition like BMI and waist-to-hip ratio. It also explains how to perform and the benefits of 1-minute push-ups, planking, sit-and-reach flexibility test, and the Rockport walking test to estimate VO2 max. The objectives are to determine student fitness levels, identify strengths and weaknesses, and provide baseline data to enhance health and skills.

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Jiminy Kyle Barrientos Arandela
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200 views

PE-1 Physical Fitness &: Self-Testing Activities

This document outlines a physical education module that introduces various physical fitness tests to students. It describes tests for body composition like BMI and waist-to-hip ratio. It also explains how to perform and the benefits of 1-minute push-ups, planking, sit-and-reach flexibility test, and the Rockport walking test to estimate VO2 max. The objectives are to determine student fitness levels, identify strengths and weaknesses, and provide baseline data to enhance health and skills.

Uploaded by

Jiminy Kyle Barrientos Arandela
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Immaculada Concepcion College

Of Soldier’s Hills Caloocan City, Inc.


Soldier’s Hills III Subd. Brgy. 180, Tala, North Caloocan City

MODULE
(Week 2)
in

PE-1
PHYSICAL FITNESS &
SELF-TESTING ACTIVITIES

By:
HERMANDO G. GUMANGAN
Professor
II. Introduction
This lesson introduced the Physical Fitness Test which includes Body Composition (BMI
and WHR), 1-minute push-up test, Planking, Sit and Reach, and Rockport Walking Test.

III. Table of Content


Lesson 2:
 Physical Fitness Test
 Body Composition
1. BMI
2. WHR
  1-minute push-up test
 Planking
 Sit and Reach
 Rockport Walking Test

IV. Pre-Test
Give some benefits of the following physical fitness activities:
1. 1-minute push-p
2. Sit and reach
3. Planking

V. Objectives
1. To determine the level of fitness of students.
2. To identify strengths and weaknesses for development/improvement.
3. To provide a baseline data for selection of physical activities for enhancement of health
and skill performance.
4. Explain the purpose and benefits that can be derived from the physical fitness tests.

VI. Lecture notes and lesson content


PHYSICAL FITNESS TEST – it gives you information about the status of your overall physical fitness.

BODY COMPOSITION – the body’s relative amount of fat to fat-free mass.

Body Mass Index (BMI)


Is a value derived from the mass (weight) and height of a person.

Formula for computing BMI: Example:


Weight = 30 kgs
Weight Height = 1.20 m

Height^2 30
1.20^2 = 20.83 (Normal)

BMI Categories
Under Weight < 18.5
Normal Weight 18.5-24.9
Overweight 25-29.9
Obesity BMI of greater than 30

Waist-to-Hip Ratio (WHR)


Is one of several measurements your doctor can use to see if you’re overweight, and if that
excess weight is putting your health at risk. Unlike your body mass index (BMI), which calculates the
ratio of your weight to your height, WHR measures the ratio of your waist circumference to your hip
circumference. It determines how much fat is stored on your waist, hips, and buttocks.

Ways to calculate your waist-to-hip ratio:


You can figure out your WHR on your own, or your doctor can do it for you. To measure
it yourself:
1. Stand up straight and breathe out. Use a tape measure to check the distance around the
smallest part of your waist, just above your belly button. This is your waist circumference.
2. Then measure the distance around the largest part of your hips — the widest part of your
buttocks. This is your hip circumference.
3. Calculate your WHR by dividing your waist circumference by your hip circumference.

1-MINUTE PUSH-UP TEST – this push-up test requires you to do as many push-ups in you can in
one minute.

Procedure:
1. The starting position is with your arms straight, elbows locked, body straight, hands placed
slightly wider than shoulder-width apart with fingers pointing forward and both feet on the floor.
2. From the starting position, on the command ‘go,’ start the push-up by bending your elbows
and lowering your body until the shoulders drop below the level of the elbows, then return to the
starting position.
*Pausing to rest is permitted only in the up (starting) position.

PLANKING – to measure strength/stability of the core muscles.

SIT AND REACH – to test the flexibility of the hamstring.

Procedure:
Place the ruler on the ground between your legs or on the top of
the step. Place one hand on top of the other with the fingertips together,
then reach slowly forward, keeping your legs straight. At the point of your
greatest reach, hold for a couple of seconds, and measure how far you have
reached.

ROCKPORT WALKING TEST – the Rockport Walking Test is a sub-maximal field test to estimate
VO2max in males and females ages 20 to 69 years. The participant is required to walk one mile (1.6
kilometers) as quickly as possible. The test is easily administered and is well-suited for sedentary
and/or older individuals.

VO₂ max is the maximum rate of oxygen consumption measured during incremental exercise; that is,
exercise of increasing intensity. The name is derived from three abbreviations: "V" for volume, "O₂"
for oxygen, and "max" for maximum.

VII. Post Test


Compute for your Body Mass Index (BMI).

VIII. Assignment
Read about fitness activities and its examples.

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