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HEALTH OPTIMIZING PHYSICAL EDUCATION 1

Student’s Name: Crissa Bhel B. Ponggo Date: October 29, 2021

Instructor’s Name: Mr. Kevin Dave Luzano Year/Section: Grade 11 STEM – A

Task 2: SELF-TESTING PHYSICAL ACTIVITIES

Directions: Perform the self-testing physical activities safely, in accordance with the procedure set.
Wear proper attire, prepare needed materials and get ready to perform the following activities. Record
your score in your health assessment card. (See attachment for the Health Assessment Card and
Interpretation of results)

I. Anthropometric Measurements
Purpose : To measure body composition.
Equipment needed : weighing scale, tape measure
Goal : Take body composition

Preliminary : Prepare needed materials

Procedure:
1. Height. Stand with trunk straight. Measure the distance from the floor to the top of the
forehead. Record the score in centimetres (cm). 163.10
2. Weight. Stand on a weighing scale free from any object for weight accuracy. Record in kilograms
(kg). 55.6
3. Waistline. Locate your upper hipbone. Find the proper spot by placing 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 bare stomach just above the hipbone. Record in
centimetre (cm). 67 cm
4. Hipline. Place tape measure in the widest part of hip in line with the pubis. 87cm
5. Computation/s
a. BMI – Body Mass Index – measure of body based on height and weights that aid in
determining weight categories.
BMI = Weight in kg
------------------------------------------------------
(Height in m) x Height in m)

BMI = 55.6 .
1.631x 1.631

BMI = 20.90099058

b. Waist to hip Ratio - measure store body fats percentage by the relative measurement of
waist and hip
WHR = Waist Circumference (cm)
------------------------------------------------------
Hip Circumference

WHR = 67
-----------
87

WHR = 0.7701149425

II. 3 – Minute Step Test

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Purpose: Test for Cardiovascular Endurance level based on how quickly

your heart rate will come back down after a physical activity.
Equipment needed: Stopwatch, 12 – inch bench box.
Goal: In a constant pace, step on and off the bench for 3 minutes straight.

Procedure:
1. Stand close to the 12 – inch bench box while partner will set the metronome in 96 beats per
minute (bpm).
2. When ready to begin, start the stopwatch, step one foot at a time to the beat (up, up, down,
down). When 3 minutes is up, stop immediately get your pulse rate.
3. Record the Exercise Heart Rate:______78_____ bpm

III. Hamstring and Hip Flexor Test

Purpose : To test flexibility of the Hamstring and hips

Equipment needed: protractor
Goal: Keeping both legs straight, lift one leg to the
maximum angle with other leg
remain flat on the floor.
Preliminary: Illustrate angles on a poster board and
paste it on the wall.

Procedure:
1. Lie on your back on the floor beside a wall.
2. Slowly lift one leg off the floor. Keep the other leg flat on the floor.
3. Keep both legs straight.
4. Continue to lift the leg until either leg begins to bend or the lower leg begins to lift the floor.
5. Place a yard stick against the wall to mark the spot to where the leg was lifted. Lower the
leg.
6. Using a protractor, measure the angle created by the floor and the yardstick. The greater
the angle the better your score. 80 degrees.
7. Repeat with other leg.

IV. Zipper Test

Purpose : Test for the shoulder flexibility
Equipment needed: Tape measure
Goal: Raise one arm across back with bent elbow reaching
down fingers of the other hand.
Preliminary: Prepare needed materials

Procedure:
1. In standing position, raise one arm across you back, bend the elbow and reach down as far
as possible, simultaneously, bring other arm down and behind the back trying to cross over
those with the other hand.
2. 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 overlapped. 15.4cm.
3. Repeat the procedure with the other hand. Record the score.

V. Curl – Up (Dynamic)

Purpose: Test abdominal muscles strength and endurance

Equipment: Mat, Adhesive tape
Goal: Perform curl – up with proper pacing (3 seconds per curl)
Preliminary: Prepare the mat. Place two tape marks 4 ½ inches apart on
the floor.

Tape marks, 4 ½ inches apart

Procedure:
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1. Sit on a mat in a long sitting position. Bend your legs more than 90 degrees with feet
remaining flat on the floor.
2. Lay down with arms extended at the sides, palm facing down with fingers extended touching
the 1st tape mark.
3. From that position, curl your trunk up with heels in contact with the floor until fingers reach
the 2nd marker.
4. Upon reaching the second marker, lower back to the starting position. Repeat one – curl up
every 3 seconds.
5. Continue the curl – ups and stop when you are unable to keep the pace. Record the number
of repetitions. 41 times.

VI. 90 – Degrees Push – up (Dynamic)

Purpose : Test for the strength and endurance of the upper arm
muscles
Equipment: Mat
Goal: To perform a proper push – up
Preliminary: Prepare needed material

Procedure:
1. From prone lying position, place the hands just outside the shoulders with elbows bent.
2. Male: Support the body in a push – up position from toes with back, hip and legs align.
Female: Support the body in a push – up position from the knees instead of toes, with back, hip,
and legs aligned.
3. Lower the body until the upper arm is parallel to the floor or a 90 degrees angle of the bent
elbow.
4. Repeat as many times as possible. Only 9 times

VII. Flexed – Arm Support (Static)

Purpose: Test the muscular strength of the shoulder and upper arm
Equipment: Mat, Stopwatch
Goal: Hold the push – up position not more than 35 seconds

Procedure:

1. Use the Push – up procedure 1 & 2 for preparatory position. From the starting position, lower
the body until the upper arm is parallel to the floor and elbow flexed at 90 degrees.
2. Hold the position as long as possible.
3. Record the obtained holding position. 57 seconds
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Attachment: Record your score in the Self-Assessment Card and fill up the necessary information
needed. Interpretations will be based on the chart below. Complete the column for analysis/implications
in two or three sentences only.

HEALTH ASSESSMENT CARD

Directions : Fill up necessary information needed. Interpretations will be based on the chart above.
Complete the column for analysis/implications in two or three sentences only.

1. Body Composition
Test BMI Result Interpretation Analysis
BMI 20.90099058 A BMI of 20.9 is good. It means I have a healthy
weight and I am less likely to have health issues
that are associated with being underweight or
overweight.
Waist to Hip Ratio 0.7701149425 A ratio of 0.75 to 0.8 is at low risk of weight-related
disease but it is important to maintain one’s shape
with a healthy diet and regular activity. The longer
one can prevent central fat deposition, the longer
and healthier one’s life will be

2. Muscular Strength, Endurance, Flexibility

3. Muscular Strength, Endurance, Flexibility

3 – minute Step Test Recovery PR & Interpretation Implications

102 bpm 79bpm 102 bpm after a 3-minute step test is a
normal pulse for healthy female of ages 12
and older. Additionally, 79 bpm is also a
normal recovery pulse rate since the
normal condition ranges from 70-100
bpm.

My stronger HRF Component:

__endurance______________

My weakness HRF Component:

___muscular strength__________
Realization / Conclusion:

Realization / Conclusion: I find myself struggling with

Mark with a dot the performance muscular strength since it was quite a challenge to do the 90-
description obtained. High
degree push up. However, since I do a consistent plank
exercise 6 times at most a week, my endurance was evident
Good
to be good. In terms of flexibility, it was also not that hard.
Marginal

Low

Push-up Curl-up Flexed-Arm Flexibility

Support

Measuring your fitness level is one way to find out your level of physical fitness. Below are
references for interpretation.
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BMI Categories Waist to Hip Men Women

Underweight : <18.5
Normal Weight : 18.5 – 24.9 Ratio
Overweight : 25 – 29.9 Ideal 0.8 0.7
Obesity : BMI of 30 or greater
Low Risk <0.95 <0.8
Moderate Risk 0.96 – 0.99 0.81 – 0.84
High Risk >1.0 >0.85

Rating Scale for Dynamic Muscular Endurance

Male Female
Age 16 – 26
Curl – ups Push – ups Curl – ups Push – ups
High Performance Can do more Can do more than Can do more Can do more than
Zone than 35 29 than 25 17
Good Fitness Zone 24 – 34 20 – 28 18 – 24 12 – 16
Marginal Zone 15 – 23 16 – 19 10 – 17 8 – 11
Low Zone 14 and below 15 and below 9 and below 7 and 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 Male Female

Shoulder Hamstring & Hip Shoulder Hamstring & Hip
Flexibility Flexor Flexibility Flexibility Flexor Flexibility
(Degrees) (Degrees)
High Performance R L 111 & above R L 111 & degrees
Zone 5+ 4+ 6+ 5+
Good Fitness Zone 1–4 1–3 80 – 110 2–5 2–4 80 – 110
Marginal Zone 0 0 60 – 79 1 1 60 – 79
Low Zone <0 <0 <60 <1 <1 <60

Task 1: My Target Heart Rate (to determine the intensity level target)
Directions: Go over your recorded fitness results from the self-testing activity as basis in computing the
target heart rate (THR) range. Compute you target Heart rate range in 4 steps. Fill in the blanks below.

MY TARGET HEART RATE

1. Get the Maximum Heart Rate Example:

MHR = 220 – 16 Age: 15 RHR: 60
MHR = 204 MHR = 220 – 15
MHR = 205
2. Determine the Heart Rate Reserve
HRR = 203 – 71 HRR = 205 – 60
HRR = 133 HRR = 145

3. Take 60% and 80% of the HRR

a. 60% x HRR = _79.8 60% x 145 = 87
b. 80% x HRR = 106.4_ 80% x 145 = 116

4. Add each HRR to Resting Heart Rate (RHR) to obtain the Target Heart Rate (THR) range.

a. 60% HRR 79.8 + 71

(RHR) = 150.8 beats per minute

b. 80% x HRR 106.4 + 71

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(RHR) = 177.4 beats per minute

Therefore, your target heart rate range is 150.8 to 177.4 beats per minute.
(4.a) (4.b)
(When performing physical activities, your heart rate is within the normal range therefore, you have to
select moderate- vigorous activities that will make your heart rate pump within the THR range of from
150.8 to 177.4 beats per minute.)
Task 2: Goal Setting – My Fitness Plan
Directions: Based on the result of your physical testing activities (previous activity), determine your
weakest and strongest HRF component. The weakest component should be given top priority in making
the fitness plan. Following the fitness plan design shown below, select activities as guided by the
Principles of exercise and the FITT goals. Take into account your Target Heart Rate range.

MY DAILY FITNESS PLAN

FITT Goals Frequency Intensity Type Time

Parts of the Fitness (Indicate days of Light, Moderate Form of exercises, (Total fitness plan not
Plan the week) to vigorous selected physical less than 60 minutes)
activities
Warm-up everyday Light stretching 5-10 minutes

1. plank 1-2 minutes

2. side plank with 1-2 minutes
left leg raised
Workout 5-6 times/week 3. side plank with 1-2 minutes
Vigorous
right leg raised
4. Jump roping 1-2 minutes

5. swimming 1-2 minutes

Cool-down everyday Light stretching 10-15 minutes

In your personal assessment, how will you rate your fitness program plan? Copy the table in a
sheet of paper/notebook and check the appropriate column.

Criteria Yes No
1. My fitness goals are clear and achievable. /
2. My fitness program plan covers the components of fitness. /
3. My fitness program plan follow the necessary fitness training principles. /
4. My fitness program plan is well-written, organized, and follows the right /
format.
5. My fitness program plan shows a monitoring tool to track my progress and /
improvement.
6. My fitness program plan shows varied physical activities that will truly /
develop my body.

Task 1: Making Commitment to Fitness. To start a physical activity routine is a big commitment to your
long-term health. Complete the statement below.
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Commitment to get fit!

On this date, _October 15, 2020, I promise to take control of my health and happiness by doing
the activities in my Physical Fitness plan. When I smile at myself in the mirror 4 weeks from today, on
_November 12,2021, I’ll remember taking this step and feel proud. Starting now, I vow to…
RESPECT MYSELF My body deserves nutritious food. My heart deserves to pound. My skin
deserves to sweat. My muscles deserve to flex. I’ll give my body every chance to do what it’s built for.
LOVE MYSELF I will banish negative thoughts, whatever my shape or size, knowing that I’m
beautiful, strong and capable. I’ll never feel guilty for taking good care of my body and my mind.
BELIEVE IN MYSELF I will do my best, and if my willpower wavers, I’ll refocus and trust that my
inner strength will keep me going.
HAVE FUN Because otherwise, what’s the point? 

Crissa Bhel B. Ponggo

Signature over printed name

Task 2: Exercise for Fitness

Direction: Perform the physical activities in your Physical Fitness Plan. Wear proper clothing when
performing the exercise. Follow personal protocol to avoid dehydration. And to keep track of your
engagement in the physical activities, record your result in the table shown below. Submit the result at
the end of the week.

MY DAILY FITNESS RECORD

Schedule Resting Heart Rate Exercise Heart Recovery Rate Remarks

Week 1 Rate
Day 1 68 beats/minute 111 82 beats/minutes
beats/minutes
Day 2 89 beats/minute 99 78 beats/minutes
beats/minutes
Day 3 70 beats/minute 105 76 beats/minutes
beats/minutes
Day 4 75 beats/minute 108 80 beats/minutes
beats/minutes
Day 5 64 beats/minute 109 69 beats/minutes
beats/minutes

Activity 1: My Target
Directions: In your notebook, compute your threshold of training and target zones. Follow the steps
below.
1. Estimate your maximal heart rate (max HR/MHR) according to the following formula: MaxHR/MHR =
207 – (0.7 x age)
MaxHR/MHR =207-(0.7x16)
MaxHR/MHR=195.8
2. Check your resting heart rate (RHR) sitting quietly for 15 to 20 minutes. You may take your pulse for
30 seconds and multiply by 2, or take it for a full minute.
39 x 2= 78 beats/minute
RHR=78 beats/minute
3. Determine heart rate reserve (HRR) using this formula: HRR = MHR – RHR
HRR=204-78
HRR=126

4. Calculate the training intensity at 30, 40, 60, and 85 percent. Multiply HRR by the respective 0.30,
0.40, 0.60, and 0.85, and then add the HRR to all four training intensities.
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Example: 60% Training Intensity = HRR x 0.60 + RHR

30% Training Intensity = 126 X 0.30 + 78 = 115.8

40% Training Intensity = 126 X 0.40 + 78 = 128.4
60% Training Intensity = 126 X 0.60 + 78 = 153.6
85% Training Intensity = 126 X 0.85 + 78 = 185.1

Activity 2: Rate it this time!

Directions: Rate the different physical activities according to your perceived exertion if you were to
accomplish these physical activities. Rank 1st the physical activity that requires the most level of effort to
accomplish and 10th the physical activity least requiring level of effort.

Ratings Perceived Exertion (RPE)

Answer:
Rating Description
6-7 Very, very light Playing basketball …..1
8-9 Very light
10-11 Fairly light Doing the laundry …..2
12-13 Somewhat hard Jogging …..3
14-15 Hard
16-17 Very hard Dancing …..4
18-19 Very, very hard
Swimming …..5
20 Maximal Exertion
Watering the plants …..6

Brisk walking …..7

Stretching …..8

Washing the dishes …..9

Sweeping …..10

Activity 3: Pace Yourself!

Directions: If you were to do the different physical activities, how will you pace themselves?

Physical Activity Frequency Intensity Time

Playing basketball 2 days a week 25-35% 30-60 minutes
Doing the laundry 1 day a week 50-60 % 1-2 hour
Jogging 4 days a week 25-35% 10-20 minutes
Dancing Every day 35-45% 10-30 minutes
Swimming 2 days a week 50-60% 20-30 minutes
Watering the plants Every day 10-20% 20-30 minutes
Brisk walking 1 day 15-25% 10-20 minutes
Stretching Every day 20-30% 10-15 minutes
Washing the dishes Every day 10-20% 10 minutes
Sweeping Every day 5-15% 5 minutes

Task 1: Analyzing fluid replenishment/replacement.

Directions: Look at the different fluid replenishment below. Compare the drinks and discuss the
advantages and disadvantages of using them. Write your answers in your activity notebook.

Answer:
Electrolyte fluids are minerals that, when dissolved in water, carry an electrical charge. Minerals like
salt, potassium, calcium, and magnesium are dispersed throughout the body and employ electrical
energy to help with critical physical functions. Electrolyte drinking water is formulated with ideal
amounts of only the most helpful electrolytes to boost hydration and other biological functions. Drinking
solely water may make endurance athletes more susceptible to cramps, which are swelling produced by
fluid accumulation in cells.

Task 2: Identifying symptoms of overtraining.

Directions: Answer the questions by placing a check ( ) mark on the blanks if you feel the following
symptoms of overtraining based on your experiences. Write your answers in your activity notebook.
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_ 1. Has your performance decreased dramatically in the last week or two?

___2. Do you notice signs of unusual anxiety or anger?
___ 3. Do you feel depressed?
_ 4. Do you feel unusual fatigue?
_ 5. Are you less energetic than usual?
_ 6. Do you have trouble sleeping?
_ 7. Do your arms and/or legs feel heavy?
___ 8. Do you experience loss of appetite?
_ 9. Do you lack interest in training?

Task 3: Sports Clothing Modeling

Directions: Pay attention to the types of clothing used at every temperature. Answer the following
questions in your activity notebook.

1. Why is clothing important in sport?

- Clothing is important in sport because it is one of the keys to finding comfort while engaging in
physical activity. Additionally, the person will be able to focus without unnecessary distraction.
2. Can clothes affect the body’s temperature during the activity?
- Clothes can affect the body temperature during the activity. Thicker fabrics tend to cause a rise in
body temperature as well as the fabric’s color since the darker tones absorb sun rays more than the
lighter ones.
3. How does clothing affect performance?
- Clothing affects our performance in a way that it boosts one’s confidence. Wearing your best sports
apparel will trick your mind that you look good, thus making you want to act it out. Aside from this, it
will also give you the freedom of movement. Confidence, then, equates a better and improved
performance.
4. Do workout clothes make a difference?
- Yes, workout clothes make a difference.
5. Are these helpful for exercisers?
- Your best clothes for gym will definitely help you achieve a fulfilling exercise.