Self-testing
Activity for a
Healthy Me!
Answer the Question:
What is the significance of
assessing health-related
fitness?
Physical Fitness Testing
Assessing one’s health status will help the
person know about one’s strengths and
weaknesses. Awareness of individuals’
health-related fitness and its relevant
interpretations will aid the person to
efficiently create an action plan in observing
a healthy lifestyle and selecting appropriate
activities for areas that need improvement.
Pre-ACTIVITY
Directions: Prior to any physical
activity, it will help to know your
general health status through Physical
Activity Readiness (PAR-Q) & YOU
questionnaire. Fill up the PAR-Q and
to answer the questions honestly.
Please read the questions carefully and answer
each one honestly.
1. Has your doctor ever said that you have a
heart condition and that you should only do
physical activity recommended by a doctor?
2. Do you feel pain in your chest when you do
physical activity?
3. In the past month, have you had chest pain
when you were not doing physical activity?
4. Do you lose your balance because dizziness
or do you ever lose consciousness?
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?
6. Is your doctor currently prescribing drugs(for
example, water pills) for your blood pressure
or heart condition?
7. Do you know any other reason why you
should not do physical activity?
ACTIVITY 1: SELF-TESTING ACTIVITIES FOR
HRF
Anthropometric Measurements
Body Mass Index (BMI) – measure of body
mass based on height and weight that aid
in determining weight categories.
BMI = _______Weight in kg_____
(height in m) x (height in m)
Anthropometric Measurements
Waist to Hip ratio (WHR) – measure stored
body fats percentage by the relative
measurement of waist and hip.
WHR = _Waist Circumference_(cm)
Hip Circumference (cm)
Anthropometric Measurements
Purpose: To measure body
composition
Goal: Take body measurements
II. 3-Minute Step Test
III.Hamstring and Hip Flexor Test
IV.Zipper Test
V. Curl-Up (Dynamic)
VI.90-degree Push-Up (Dynamic)
VII.Flexed-Arm Support
II. 3-Minute Step Test
Purpose: Test for Cardiovascular
Endurance level based on how quickly
your heart rate will come back down
after a physical activity
Goal: In a constant pace, step on and
off the bench for 3 minutes straight
III. Hamstring and Hip Flexor Test
Purpose: To test flexibility of the
Hamstring and hips
Goal: Keeping both legs straight, lift
one leg to the maximum angle with
other leg remain flat on the floor.
I
V. Zipper Test
Purpose: To test for the shoulder
flexibility
Goal: Raise one arm across back with
bent elbow reaching down fingers of
the other hand.
I
VI. Curl up (Dynamic)
Purpose: To test abdominal muscles
and endurance
Goal: Perform curl-up with proper
pacing (3seconds per curl)
VII. 90-degree Push-up (Dynamic)
Purpose: Test for the muscles of the
upper arm strength and endurance
Goal: To perform a proper push-up
VIII. Flexed-Arm Support (Static)
Purpose: Test the muscular strength
of the shoulder and upper arm
Goal: Hold the push-up position not
more than 35 seconds
BMI categories:
Waist and Hip Ratio
Rating Scale for Dynamic Muscular
Endurance
Rating scale for Static Endurance
Rating Scale for Flexibility
BMI Categories:
Underweight = < 18.5
Normal Weight = 18.5 – 24.9
Overweight = 25-29.9
Obesity = BMI of 30 or
greater
Waist to Hip Ratio
WHR MEN WOMEN
Ideal 0.8 0.7
Low risk <0.95 <0.8
Moderate 0.96-0.99 0.81-0.84
Risk
High Risk >1.0 >0.85
Rating Scale for Dynamic Muscular Endurance
Age 16-26 Male Female
Curl-ups Push-ups Curl-ups Push-ups
High Can do Can do Can do Can do
Performance more than more than more than more than
Zone 35 29 25 17
Good Fitness 24-34 20-28 18-24 12-16
Zone
Marginal Zone 15-23 16-19 10-17 8-11
Low zone 14 and 15 and 9 and below 7 and below
below below
Rating Scale for Static Endurance
Classification Score in
seconds
High-performance Zone 30 and above
Good Fitness Zone 20-29
Marginal Zone 10-19
Low Zone 10
Rating Scale for Flexibility
Classification MEN FEMALE
Shoulder Hamstring & Shoulder Hamstring &
Flexibility Hip Flexor Flexibility Hip Flexor
(inches) Flexibility (inches) Flexibility
(degrees) (degrees)
High R L 111 & above R L 111 & above
Performance 5+ 4+ 6+ 5+
Good Fitness 1-4 1-3 80-110 2-5 2-4 80-110
Zone
Marginal Zone 0 0 60-79 1 1 60-79
Low Zone <0 <0 < 60 <1 <1 < 60
Activity 2: Self-Assessment Card: Health-related
fitness status
1.Body Composition
Test BMI Result Analysis
BMI
Waist and
Hip Ration
Activity 2: Self-Assessment Card:
Health-related fitness status
2. Cardiovascular Endurance
3-minute Step Recovery PR & Implications
Test Interpretation
Muscular Strength, Endurance, Flexibility
High
Good
Marginal
Low
Push-up Curl-up Flexed-Arm Flexibility
Support
My strongest HRF component:
______________________________________
_________________________
My weakest HRF component:
______________________________________
_________________________
Realization/Conclusion:
______________________________________
_________________________
Health-related Fitness Components
Cardiovascular endurance is the ability of the
heart, lungs, and blood vessels to supply oxygen
to your body tissues during sustained physical
activity. This allows the body to endure physical
movement for a period of time. Also, efficient
delivery of oxygen to its tissues will take place
giving the person a lower breathing rate and the
ability to perform the task longer.
Muscular endurance is the ability of the
muscle to continue to perform without
fatigue.
Muscular Strength is the maximum
amount of force a muscle can exert in a
single effort. Achievement of muscular
strength depends on factors like gender,
age and inherited physical attributes.
Flexibility is the ability to bend and
move the joints through the full range
of motion.
Body Composition is the percentages
of fat, bone, water, and muscle in a
human body; it is often the ratio of
lean tissue to fat tissue in the body.
Barriers to Physical Activity
Getting involved in physical activities
can be attributed to personal and
environmental factors. A person may
experience a variety of challenges
along the way. This hinders the person
to be physically active, hence, referred
to as barriers.
Personal Barriers
With the current trends in technology
and development, people’s lives have
become convenient and easier as well as
less active. They may also have reasons
or own justifications of their attitude
towards physical movement, letting
them live a sedentary life.
Some common explanations (barriers) that
people cite for resistance to exercise are:
1. Insufficient time to exercise
2. Inconvenience of exercise
3. Lack of self motivation
4. Non-enjoyment, boredom of exercise
5. Lack of confidence in their ability to be
physically active (low self-efficacy)
6. Fear of being injured or having been injured
recently
Some common explanations (barriers) that
people cite for resistance to exercise are:
7. Lack of self-management skills, such as the
ability to set personal goals, monitor
progress, or reward progress toward such
goals
8. Lack of encouragement, support, or
companionship from family and friends
9. Non-availability of parks, sidewalks, bicycle
trails, or safe and pleasant walking paths
close to home or the workplace.
Environmental Barriers
Some may not notice but the space and
the setting where people live greatly
influence a person’s participation to
physical activity. The constant exposure
and the daily interaction with the people
and things around has a great impact on a
person’s preference towards bodily
execution and movement.
Many factors in our environment affect
us. Obvious factors include the accessibility
of walking paths, cycling trails, and
recreation facilities. Factors such as traffic,
availability of public transportation, crime
and pollution may also have an effect.
Other environmental factors include our
social environment, such as support from
family and friends and community spirit.
Activity: Lead me to where I am!
Directions:
Listed below are examples of
physical activity barriers. Draw a line
connecting its type whether it’s a
personal or an environmental barrier.
Personal Barrier
Barriers
Environmental
e.g. Lack of motivation
Accessibility of walking pathways
Support from family and friends
Unavailability of parks/grounds
for activities
Fear of injury
Health considerations
Gadgets providing leisure
Use of elevators and vehicles
Assignment:
Diet and Nutrition Assessment
http://www.taking
charge.csh.umn.edu/enhance-your-
wellbeing/health/diet-nutrition/diet-nutrition-
assessment
