H
O
P
E
REVIEW
1.
V
Physical Fitness
Physical fitness test is a set of
measures designed to
determine one’s level of
physical fitness
Physical Fitness
Skill- Related
Health-Related
-cardiovascular endurance,
-muscular strength,
-flexibility,
-muscular endurance
-body composition.
-
Balance
Power
Agility
Speed
- Coordination
SKILL RELATED FITNESS
—Someone Famous
BODY COMPOSITION
Body Composition is the amount of fat cells compared
with lean cells in the body mass. Lean body mass is the
non-fat tissue of muscles, bones, ligaments, and
tendons. It is measured in skin fold thickness.
Body Mass Index (BMI)
The BMI is one way to tell whether you are at a normal weight,
overweight, or have obesity. It measures your weight in relation to
your height.
Waist to Hip Ratio (WHR)
Measure stored body fats percentage by the relative measurement of waist and
hip. Waist Size Another important number to know is your waist size in inches.
Having too much fat around your waist may increase health risks even more
than having fat in other parts of your body. (ANTHROMETRIC
MEASUREMENTS)
MADALI KA BANG
MAPAGOD?
MAGMAHAL?
Cardiovascular Endurance
is the ability of the heart, lungs and blood vessels
to deliver oxygen to the body tissues.
It requires a strong heart, healthy lungs, and
clear blood vessels to supply the cells with oxygen
your body needs.
CARDIOVASCULAR , HOW IT WORKS?
Benefits of Cardiovascular Fitness to Health
Reduce your risk of developing
heart disease by increasing the
efficiency of your heart, lungs,
and blood vessels.
Aids in maintaining a healthy body
composition.
Allows you to train harder during strength
sessions without feeling tired.
Helps to lower the risk of cardiovascular
diseases and blood pressure.
Confidently complete activities that have a
cardiovascular demand, such as climbing stairs,
hiking, biking, jumping rope, dancing, Zumba,
running, and swimming.
How Our Cardiovascular System Works During
Exercise?
“3-Minute Step Test”
Test for cardiovascular endurance
level based on how quickly your
heart rate will come back down after
a physical activity.
ACTIVITIES
Self-assessment of Cardiovascular Endurance
Reminders:
1. Make sure that you answered the Par-Q-Test and You, and you’re able to do this activity
2. When taking the cardiovascular endurance, it is recommended that you wear any comfortable
clothing materials and rubber shoes. 3. The testing stations should be safe and free from
obstructions.
4. Stretching is necessary before the activity
5. Prepare the following:
a. First Aid Kit
b. Drinking Water
c. Face towel (for the perspiration)
d. Prepare Score Card.
3 MINUTE STEP
TEST
Self-Assessment-Muscular Strength and
Muscular Endurance
STRENGT
H
The maximum force a
muscle or group of
muscles can exert in a
single effort
ENDURAN
The ability ofCE
a muscle or group
of muscles to sustain repeated
contractions or maintain a
continuous force over time.
Focus: Stamina and Repetition
Focus: Power and Intensity
Exmple: Push up, Planking
Example: Lifting heavy
weights
Self-Assessment-Muscular
Strength and Muscular
Endurance
90-degree Push-up (Dynamic)
Self-Assessment-Muscular Strength and
Muscular Endurance
Self-Assessment-Muscular Strength and
Muscular Endurance
Assessment of
Flexibility
Flexibility
Flexibility is the range of motion in
a joint or group of joints or the
ability to move joints effectively
through a complete range of
motion.
Assessment of
Flexibility
Assessment of
Flexibility
QUIZ
ENCIRCLE THE CORRECT ANSWER.
1. Your classmate has been advised by her doctor to improve her
cardiovascular endurance. What physical activity would you suggest to her?
A. Push-ups
B. Weight lifting
C.
Yoga
D. Zumba
2. A runner can run for one (1) hour continuously without undue fatigue. This
runner has a developed:
A. Cardiovascular Endurance
C. Muscular Endurance
B. Flexibility
D. Muscular Strength
3. Reduce your risk of developing heart disease by increasing the efficiency of
your _____________, lungs, and blood vessels.
A. breathing
B. muscles
C. heart
D. Oxygen
4. These are cardiovascular activities except____________.
A. fast biking
B. swimming
C. running
D. weight lifting
5. To improve your cardiovascular fitness, you should have
______________________.
A. 10-25 percent of max HR
C. 50-55 percent of max HR
B. 30-45 percent of max HR
D. 60-85 percent of max HR
6. This is a set of measures designed to determine one’s
level of physical fitness.
A.
Full of energy
B.
C. Physical Fitness Test
C. Healthy lifestyle
D. Power
7. Body Composition is the percent of ______, bones, and
other tissues to lean body
mass.
A.
fat
B.
mineral
C.
protein
D.
water
8. These are included in the measurement of body
composition except____________.
A.
height
B.
length of the arms
B. weight
D. waistline
9. Health-related fitness involves _____________ activities that you
do in order to try
to improve your physical health and stay healthy.
A.
endurance
B.
individual
B. exercise
D. mental
10. Waist to Hip Ratio (WHP) measures stored body
______ percentage by the relative
measurement of waist and hip.
A.
fat
B.
muscles
C. ligaments
D. tendons
An image is worth
a thousand words
Locations around Europe
Venus
Venus has a beautiful
name, but it’s hot
Neptune
Neptune is the farthest
planet from the Sun
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