Lesson 5: Health-Related Components of Fitness

Time Frame: Week 5 Session 1

Content Standard:

Demonstrates understanding of fitness and exercise in optimizing one’s health as a habit; as requisite
for physical activity assessment performance,
and as a career opportunity
Performance Standard: Leads fitness events with proficiency and confidence resulting in independent pursuit
and in influencing others positively.
Learning Competencies:
The learner:
1. execute health related components of fitness test
2. evaluate test results in different HRF components.
3. self- assess one`s strength and weaknesses

LESSON CONTENT

UNIT 2
Lesson 2: Health-Related Components of Fitness

What I Need to Know

Need a little inspiration for a healthier you? Being physically fit is like involving in a relationship, you are
expected to work on your regular exercise and you cannot even cheat on your diet and work out. Applying
health-related- fitness components in a well –rounded exercise program supports a higher quality of life since
this is all about your personal health that involves variety of activities which will benefit your body and your
mind. In general, achieving an adequate level of fitness in all components of HRF is essential to good health.
Remember that our first wealth is our health!

What is it?

In previous lesson, we have discussed that during exercise, the body uses large amount of energy in three
different ways. The ATP/ CP system, anaerobic system and aerobic system. These are the chemical pathways
that cope with energy production and the products of physical work. In general, the relative contribution from
each system depends on the intensity and duration of the activity. A basic understanding on how our body uses
energy during different forms of exercise is very useful in designing an effective exercise program. Thus,
health-related fitness test is considered the starting point for designing an appropriate exercise program.
 In this lesson, we will have better understanding on Health-related fitness test which evaluate
our overall health and physical status. Health and fitness are two things that we must take care of to lead a
good life since being physically fit has a lot of advantages and is essential to work correctly and live
productively. Health is wealth and we must take good care of ourselves, therefore, let`s strive to be healthy!

What’s More

Physical fitness is defined as a state of good health as a result of exercise and proper nutrition. Staying
healthy is everyone`s priority. Most people understand that there are benefits that arise from prioritizing
physical fitness because active people generally live longer and enjoys a better quality of life. The key to
achieve physical fitness for health reasons is to give emphasis on health-related fitness components when doing
work out. It is not defined only by what kind of activity you do, how long you do it, or at what level of intensity
but rather over all fitness which made up of 5 main components. These fitness components focus on factors that
promote optimum health and prevent the onset of disease and problems associated with inactivity. You can
determine if someone is physically fit by determining how well they perform in each component in HRF.

The Health-related fitness (HRF) consist of 5 components namely; Cardiorespiratory Endurance,

Muscular Strength, Muscular Endurance, Flexibility and Body Composition.

Cardiovascular Endurance - is the ability of the heart and lungs to work together to provide the needed
oxygen and fuel to the body during sustained workloads. Physical activity that trains for cardio
respiratory endurance focuses on repetitive, dynamic, and prolonged movements using major
muscles groups.

Muscular Strength - the amount of force muscles can produce. You can train your muscles to be stronger by
lifting heavy weights for a few repetitions.

Muscular Endurance - the ability of muscles to perform continuous without fatiguing. It is a measure of how
long a muscle can withstand a prolonged contraction or many repeated contractions.

Flexibility - ability of each joint to move through the available range of motion for a specific joint. It helps to
prevent muscular imbalances and allows you to move about with ease.

Body composition- the amount of mass compared to lean muscle mass bone and organs. Overall health
generally improves when you have lower amount of fat mass and higher amount of lean
muscles.

HEALTH-RELATED FITNESS TEST

1. Anthropometric Measurements
SUBJECT: PHYSICAL EDUCATION AND HEALTH
PREPARED BY: P.E. DEPARTMENT
 Purpose: To determine Body Mass Index
Material/Equipment Needed: Bathroom scale, Tape measure

Execution:
a. Height. Stand straight, with buttocks and shoulder pressed against the tape measure.
Record the score in centimeters (cm)
b. Weight. Stand straight with weight evenly distributed on the center of the weighing scale.
Record in kilograms (kg)
c. Waistline. Locate your upper hip bone. Place 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 stomach above the upper hip bone. Record in
centimeters (cms).
d. Hipline. Place tape measure on the widest part of hip in line with the pubis.
e. Computation:
e.1 Body Mass Index (BMI) – measure the body mass based on height and weight that
aid in determining weight categories.

BMI = weight in kg.

(height in m)2

Meters is use for height and Kilograms is use for weight. Supposed your weight is 60 kilograms and
height is 1.7 meters; here’s your BMI:

BMI = 60 p
(1.7)2
= 60
2.89
= 19.53 (normal)

To identify if you are severely wasted, normal, overweight, obese refer to the table below.
BODY MAS INDEX CATEGORY
RANGE
Below 18.5 Severely Wasted
18.5 - 24.9 Normal
25 - 29.9 Overweight
30 and above Obese

f. Waist to Hip Ratio- measure of body mass-based fats percentage by the relative measurement
of waist and hip.

SUBJECT: PHYSICAL EDUCATION AND HEALTH

PREPARED BY: P.E. DEPARTMENT
 WHR = Waist Circumference (cm)
Hip Circumference (cm)

2. 3- Minute Step Test

Purpose: Test for cardiovascular Endurance level based on how quickly your Heart Rate
returns to normal after exercise.
Materials/Equipment Needed: Stop watch, 12 inches bench box, a metronome
Goal: Step on and off the bench for 3 minutes straight while keeping consistent pace.

Execution:
Stand close to 12 inches bench box (or stairs at home) while partner will set metronome in
96 beats per minute (bpm). When ready, start the stop watch, and march up and down. You
can rest if you need to but remain standing. When 3 minutes is up, stop immediately get
your pulse rate. Record the exercise Heart Rate:______bpm

Figure 1. (3 minute-step test)

3. Hamstring and Hip Flexor Test
Purpose: To test flexibility of the Hamstring and hips
Materials/Equipment needed: Protractor
Goal: Keeping both legs straight, lift one leg to the maximum angle with other leg remains on
the floor.
Execution:
Lie on your back on the floor beside a wall. Slowly lift one leg off the floor. Keep the other leg
flat on the floor. Keep both legs straight. Continue to lift the leg until either leg begins to bend
or the lower leg begins to lift off the floor. Place a yardstick against the wall to mark the spot
SUBJECT: PHYSICAL EDUCATION AND HEALTH
PREPARED BY: P.E. DEPARTMENT
 where the leg was lifted. Lower the leg. Using a protractor, measure the angle created by the
floor and the yardstick. Repeat with other leg.

Figure 2. (Hamstring and Hip Flexor Test)

4. Zipper Test
Purpose: Test for the flexibility of the shoulder joints.
Materials/Equipment Needed: Tape measure
Goal: Raise one arm across back with bent elbow reaching down fingers of the other hand.

Procedure:
In standing position, with your right hand, reach over right shoulder and at the same time, place
your left hand behind your back to try to touch the fingers of the right hand. Perform the same
test in the left hand. Measure the distance of overlapped fingers in cm, if they fail to meet score
as a minus or <0. Write zero if the fingertips just touched with no overlap. Repeat the procedure
with the other hand. Record the score.

Figure 3. (Zipper Test)

5. Curl-Up
Purpose: To test the strength and endurance of the abdominal muscles.
Materials/ Equipment Needed: Mat or flat platform Goal: perform curl-up with proper
pacing

Execution:
SUBJECT: PHYSICAL EDUCATION AND HEALTH
PREPARED BY: P.E. DEPARTMENT
 Lie flat on the floor. Bend your legs more than 90 degrees with feet remaining flat on the
floor. Lay down with arms extended at the sides, palm facing down with fingers extended
touching the tape mark. From that position, curl your trunk up with heels in contact with the
floor until your fingers reach 2nd marker. Upon reaching, lower back to the starting position.
Repeat one-curl up every 3 seconds. Continue the curl-ups and stop when you are unable to
keep the pace. Record the number of repetitions.

Figure 4. (Curl-Up)
6. 90-degree Push-Up
Purpose: To measure the strength and endurance of the arms and upper body.
Materials/Equipment Needed: Mat
Goal: To perform proper push-up for Men and Women
Execution:
Lie down facing the floor, place the hands just outside the shoulders with elbows bent. 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. Lower the body until the upper arm is at right angle or (90 degrees). Repeat as
many times as possible.

Figure 5. Push UP

7. Flexed-Arm Support (Static)

Purpose: Test the muscular strength of the shoulder and upper arm.
Materials/Equipment Needed: Mat, Stopwatch
Goal: Hold the Push-up position not more than 35 seconds.
Execution:

SUBJECT: PHYSICAL EDUCATION AND HEALTH

PREPARED BY: P.E. DEPARTMENT
 Follow Push-up procedure 1& 2. From the starting position, lower the body until the upper
arm is parallel to the floor and elbow flexed at 90 degrees. Hold the position as long as
possible. Record the obtained holding position.

Figure 6. Flex Arm Support

After performing each HRF components, below are the guided interpretations for your score:

Rating Scale for Static Endurance

Waist to hip Men Women Classification Score in Seconds
Ratio
Ideal 0.8 0.7 High-Performance Zone 30 and above
Low Risk <0.95-0.99 <0.81-0.84 Good Fitness Zone 20-29
Moderate 0.96-0.99 0.81-0.84 Marginal Zone 10-19
Risk
High Risk >1.0 >0.85 Low Zone 10

Age 16-26 Male Female

Curl-ups Push-ups Curl-ups Push-Ups
High Performance Can execute Can execute 39 Can execute 25 Can execute 17
Zone 35 above above above above
Good Fitness Zone 24-34 20-28 18-24 12-16
Marginal Zone 15-23 16-19 10-17 8-11
Low Zone 14 below 15 below 9 below 7 below

ACTIVITY
SUBJECT: PHYSICAL EDUCATION AND HEALTH
PREPARED BY: P.E. DEPARTMENT
Activity 5: Let Me Think!
Direction: Identify the following physical activities by writing the Health-related component of fitness
necessary in doing the task. Write your answer on the table below.
 Fetching water * Picking fruits from trees * Jogging
 Swimming * Pulling/ Pushing heavy object * Skipping with a rope
 Aerobic Dancing * Planking * Body Weigh
 Squats * Raking Leaves * Line Dancing

Muscular Strength Muscular Endurance Flexibility Cardiovascular

Endurance

PERFORMANCE TASK
The Health Appraisal Record is designed to determine individual’s safety in starting an exercise plan. It
is important to fill up the form before engaging in any physical activity.

HEALTH APPRAISAL RECORD

I. PERSONAL DATA:
Name:____________________________ Gender:____________ Age:_________
II. PHYSICAL AND MEDICAL EXAMINATION
Height:________ Weight:_____________
Resting Pulse Rate:_________ Blood Type:_________
Date of Last Medication:__________________________
III. QUESTIONNAIRE:
To be further of assistance to you, please answer and/or check the answer of the following questions.
Any hospitalization/ surgery since last medical examination? (YES)____(NO)____ if YES, please
indicate nature of injury/ injuries?______________________
1. Any injury sustained last medical examination? YES____ NO_____
What was the nature of injury/ injuries?_______________________
2. Have you had any of the following:
a. Chest Pain or difficulty of breathing on physical exertion? YES_____NO_____
b. Frequent dizziness or fainting spells? YES_____NO_____
SUBJECT: PHYSICAL EDUCATION AND HEALTH
PREPARED BY: P.E. DEPARTMENT
 c. Asthma? YES_____ NO_____
d. Other lung disease? YES____ _NO_____
e. Diabetes? YES _____NO_____
f. High Blood Pressure? YES_____NO_____
g. Anemia? YES_____NO_____
h. Kidney Trouble/ Disease? YES_____NO_____
i. Arthritis? YES_____NO_____
j. Gout? YES_____NO_____
k. Dislocation? YES_____NO_____
If yes please indicate what part of the body_________
j. fractures? YES____NO_____
3. At present, do you have lumbar/lower back pain? YES___ _NO_____
4. Other ailments which you have at present that may in a way restrict your physical activity? Please
specify___________________
5. Are you now under treatment? YES____NO____
6. Do you engage in regular exercise? YES____NO____
7. How often do you exercise? ________________
8. How long do you exercise?_________________
9. When was the last time you exercise?_________________
10.Do you smoke? YES___NO____ if yes, how many sticks a day?____________________
11. Do you drink alcohol beverages? YES____NO____ if yes, how often _______________

I certify as to the correctness of the answers to the above questions.

__________________________________ _________________________
Name and Signature of Students Date
__________________________________ _________________________
Name and Signature of Parent Date

CHAPTER TEST
I. MULTIPLE CHOICE. Choose the correct letter of your answer .
SUBJECT: PHYSICAL EDUCATION AND HEALTH
PREPARED BY: P.E. DEPARTMENT
1.The ability of the heart and lungs to deliver oxygen to working muscles during physical activity for a
long period of time is called _?
a. Cardiovascular Endurance c. Body Composition
b. Flexibility d. Muscular Strength
2.What is the advantage of exercise?
c. Improved quality of life c. Stress Relief
d. Decrease chronic disease d. All of the above
3.Doing muscular strengthening exercises also develops ones _?
e. Cardiovascular Endurance c. Flexibility
f. Muscular Endurance d. Bone strength
4.If Randy perform short bursts of lifting very heavy weights with low repetitions, this type of
exercise is called _ ?
g. aerobic exercise c. bone strength exercise
h. muscular strength exercise d. anaerobic exercise
5.The ability of a muscle to exert force for a brief period of time is referred as ?
i. Muscular Endurance c. Cardiovascular endurance
j. Muscular Strength d. Flexibility
6.Push up, weight lifting, plyometrics are examples of what exercises?
k. Muscular Endurance c. Cardiovascular Endurance
l. Muscular Strength d. Flexibility
7.Which of the following is not a primary benefit of regular cardiovascular exercise?
m.Increased ability to take in and use oxygen c. Lower blood pressure
n. Improved balance d. Lower pulse rate
8.What does F.I.T.T. stands for?
o. Fitness, Intelligence, Total Turnout
p. Frequency, Intensity, Temperature, Time
q. Frequency, Intensity, Time, Type
r. Fun, Intensity, Teamwork, Trust
9.Running, cycling, swimming, and dancing are all examples of what type of exercise?
s. resistance exercise c. muscular strengthening
t. aerobic exercise d. flexibility exercises
2.
10.When weight lifting for muscular strength, one should lift weight and do
repetitions?
a. less: fewer c. more: many
b. less: more d. more: fewer
11.” Repetitions” in muscular strengthening exercise refers to ?
c. the length of time an exercise is performed
d. a fixed number of reps followed by a rest period
e. a rest period 3
f. the number of times an exercise is performed
12.Bonifacio is trying to find out how much weight he can push across the room. He is really trying to measure his ?
a. flexibility c. bone strength
SUBJECT: PHYSICAL EDUCATION AND HEALTH
PREPARED BY: P.E. DEPARTMENT
 c. muscular strength d. cardiovascular endurance
13.Which of the following is an example of improved functioning as related to the benefits of
muscular strength and endurance training?
g. having stronger bones c. easier to do household chores
h. lower blood pressure d. larger lung capacity

14.Which of the following is the benefit of improved muscular strength?

i. better body composition c. improved physical performance
j. increased bone strength d. a, b, and c

15.The ability to lift or resist weight or force is called ?

k. cardiovascular endurance c. muscular endurance
l. muscular strength d. bone strength

16.Physical activity is good for

a. Preventing bone loss b. helping you fall asleep c. helping manage stress d. all of the above
17.Which of these is considered exercise?
a. Pleasure walking b. Gardening c. Dancing d. all of the above
18.It is better to exercise alone
a. True b. False c. maybe d. all of the above
19.To help you keep on track with physical activity, it is important to
a. Set activity goal b. drink water c. use cellphone d. call your friends
20.Active living is
a. Having busy social life c. way of life which physical activity is valued
b. About your health problem d. traveling around the world

21.Physical inactivity is dangerous to your health as smoking.

a. True b. False c. Undecided d. None of the above
22.The ability to perform moderate to vigorous levels of activity, and to respond to physical demands without
excessive fatigue.
a. Exercise b. Aerobic exercise c. Physical fitness d. Physical activity
23.A lot of sitting and very little exercise
a. Exercise b. Aeroboc exercise c. Sedentary d. Physical Fitness
24.Why is it so hard to exercise?
a. Too expensive b. Lack of time c. Lack of motivation d. all of the above

SUBJECT: PHYSICAL EDUCATION AND HEALTH

PREPARED BY: P.E. DEPARTMENT
25. Being active is good in dealing with stress
a. True b. false c. undecided d. None of the above

II. Direction: Write the word TRUE if the statement is correct and FALSE if the statement is wrong. Write your
answer on the space provided.
_____1. Variety of foods is important element in a well-balanced diet.
_____2. Adding salt to cooked food is a healthy habit.
_____3. You can find protein in milk and eggs.
_____4. Ice cream contains no fats.
_____5. Chocolate gives you lot of energy.

SUBJECT: PHYSICAL EDUCATION AND HEALTH

PREPARED BY: P.E. DEPARTMENT