The document outlines the components of health-related fitness, including cardiovascular endurance, muscular endurance, flexibility, and body composition, along with methods for self-assessment. It also discusses barriers to physical activity participation and provides strategies to overcome these barriers, such as time management, social support, and skill development. Additionally, it includes information on calculating Body Mass Index (BMI) and its classifications.
The document outlines the components of health-related fitness, including cardiovascular endurance, muscular endurance, flexibility, and body composition, along with methods for self-assessment. It also discusses barriers to physical activity participation and provides strategies to overcome these barriers, such as time management, social support, and skill development. Additionally, it includes information on calculating Body Mass Index (BMI) and its classifications.
The document outlines the components of health-related fitness, including cardiovascular endurance, muscular endurance, flexibility, and body composition, along with methods for self-assessment. It also discusses barriers to physical activity participation and provides strategies to overcome these barriers, such as time management, social support, and skill development. Additionally, it includes information on calculating Body Mass Index (BMI) and its classifications.
The document outlines the components of health-related fitness, including cardiovascular endurance, muscular endurance, flexibility, and body composition, along with methods for self-assessment. It also discusses barriers to physical activity participation and provides strategies to overcome these barriers, such as time management, social support, and skill development. Additionally, it includes information on calculating Body Mass Index (BMI) and its classifications.
1. Self-assess health- related fitness (HRF) status, barriers to physical activity assessment participation, and one’s diet. Physical fitness test is a set of measures designed to determine one’s level of physical fitness. It has two components namely: Health- Related and Skill-Related Fitness. A. Components of Health-Related Fitness (HRF) Health-related fitness components are composed of cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition. These components promote health and prevent diseases. Cardiovascular Endurance – it is the ability of the heart, blood vessels, and lungs to produce oxygen to the functioning muscles during dynamic physical activity. There are some ways to assess cardiovascular endurance. These are: • 1-kilometer run Swimming • Biking Dancing Zumba • Playing sports Jogging • Aerobics 3-minute step test Muscular Endurance – it is the ability of the muscles to perform physical activities repeatedly without getting tired easily. The following are the examples of physical activities to assess muscular endurance: • Push-ups Pull-ups • Squats Sit-ups • Body weight squats Planking Flexibility – the ability to move the joints through their full range of motion. The sit-and-reach test is a good measure of flexibility that usually expresses how far a joint can be moved or the degrees through which a joint can be moved. Other physical activities to assess flexibility include: • Sit and reach Zipper test • Toe touches Bending • Lunges Body Composition – refers to the makeup of the body in terms of lean mass (muscle, bone, vital tissue, and organs) and fat mass. Formula for Computing BMI Weight (in Kilograms) Height (in Meters)²
(1.50m)² 2.25 m² BMI CLASSIFICATION Below 18.5 -Underweight 18.5 – 24.9 -Normal Weight 25.0 – 29.9 -Overweight 30.0 -Obese B. Barriers to Physical Activity It is equally critical to determine the barriers or factors that might affect your participation in your chosen sport. Kotecki and Thomas (2007) suggested strategies in overcoming physical activity barriers. Lack of Time Identify a 30-minute time slot that you could use for physical activity. Then, monitor your daily activities for one week. Include physical activity as part of your daily routine. You may walk or ride your bicycle when going to your school, the market or store, and other nearby places. You may also carry your groceries using a basket instead of a pushcart. Choose to take the stairs instead of the elevator, or get off a few floors below and take the stairs. Make time for physical activity. Allot an active hour in the school, after class, or during breaks. Social Influence Explain your interest in physical activity to classmates, friends, and family and ask for their support for your efforts. Plan social activities with your classmates, friends, and family. Make friends with people with the same interest as yours. Join a fitness group or a sports club. Lack of Energy Schedule physical activity for times in the day or week when you feel energetic. Convince yourself that if you give it a chance, it will increase your energy level. Fear of Injury • Learn to execute proper warm-up and cool- down exercises. • Learn how to exercise appropriately to your age, fitness level, skill level, and health status. • Join fitness or sports activities where you will learn the needed skills. Lack of Motivation • Plan ahead. Make physical activity part of your daily and weekly schedule. • Encourage classmates and friends to exercise with you on a regular basis. • Join any fitness groups or sports clubs. Lack of Skill • Exercise with classmates and friends with the same skill level as you are. • Find someone who is willing to teach you. Join any fitness group or sports club to learn the skills needed in your chosen physical activity. Lack of Resources • Select alternative activities that require minimal facilities and equipment. • Identify inexpensive or any convenient resources in your school or in the community. Weather Conditions • Develop a set of regular activities that are always available regardless of weather conditions.
