Lesson 1

HEALTH AND SKILL

RELATED FITNESS
 PHYSICAL FITNESS
• defined as “a set of attribute that people have or achieved that
relates to the ability to perform physical activity” (USDHHS,
1996). In other words, it more than being able to run a long
distance or lift a lot of weight at the gym. Being fit is not
defined only by what kind of activity you do, how long you do
it, or what level of intensity. While these are important
measures of fitness, they only address single areas. Overall
fitness is made up of health and skill related fitness
components.
 HEALTH RELATED FITNESS
• Health-related physical fitness is primarily associated
with disease prevention and functional health.
Participating in regular health-related fitness helps you
control your weight, prevents diseases and illness,
improves your mood, boosts energy, and promotes better
sleep.
FIVE COMPONENTS OF
HEALTH-RELATED
FITNESS
 CARDIOVASCULAR ENDURANCE
• It is the ability of your heart, blood cells, and lungs to work
continuously for extended periods of time. This is how
efficiently your body takes in, transports, and uses oxygen
while exercising. Having efficient heart and lungs leads to
increased energy throughout the day.
• 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 STRENGTH
• The maximum amount of force a muscle can produce in
a single effort or how much you can lift in one attempt.
Performing exercises that use your own body weight,
free weights, or weights on a machine are excellent
ways to develop muscle strength. Having muscular
strength will ensure that you have the strength needed to
lift a heavy object, for example a box full of books.
 MUSCULAR ENDURANCE

• the ability of the muscle to continue to perform without

fatigue.
• Another way to think about it is the length of time your
muscles can continue to work before tiring. What this
means is once you have picked up that heavy box of
books, you can then carry that box for a long period of
time before you need to take a break.
 FLEXIBILITY
• the range of motion that your joints have during movement.
Maintaining flexibility can improve your performance in
physical activities in addition to decreasing your risk of injuries
by helping your joints move through their full range of motion,
therefore, allowing your muscles to work most effectively.
Stretching and yoga can be done to help improve your
flexibility.
• the ability to bend and move the joints through the full range of
motion
 BODY COMPOSITION
• the ratio of water, bone, muscle, and fat in the body. A
healthy body composition indicates that you may have
less risk of developing obesity-related diseases, such as
diabetes, high blood pressure, and even some cancers.
 SKILL- OR PERFORMANCE-RELATED FITNESS

• involves skills that will enhance one’s performance in

athletic or sports events. Health-related fitness involves
skills that enable one to become and stay physically
healthy.
 SIX SKILL-RELATED
FITNESS COMPONENTS
 AGILITY

• is the ability to change and control the direction and

position of the body while maintaining a constant, rapid
motion. For example, changing directions to hit a tennis
ball.
 BALANCE

• the ability to control or stabilize the body when a person

is standing still or moving. For example, in-line skating.
• ability of the body to maintain equilibrium
 COORDINATION

• the ability to use the senses together with body parts

during movement. For example, dribbling a basketball.
Using hands and eyes together is called hand-eye
coordination.
 SPEED
• the ability to move your body or parts of your body swiftly.
Many sports rely on speed to gain advantage over your
opponents. For example, a basketball player making a fast
break to perform a layup, a tennis player moving forward to get
to a drop shot, a football player out running the defense to
receive a pass
• ability to travel in a shortest time possible from Point A to
Point B
 POWER
• the ability to move the body parts swiftly while applying the
maximum force of the muscles. Power is a combination of both
speed and muscular strength. For example, fullbacks in football
muscling their way through other players and speeding to
advance the ball and volleyball players getting up to the net
and lifting their bodies high into the air.
 REACTION TIME
• the ability to react or respond quickly to what you hear, see, or
feel. For example, an athlete quickly coming off the blocks
early in a swimming or track relay, or stealing a base in
baseball
 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.
Self –testing Activities for Health-Related Fitness
 Click icon to add picture
I. ANTHROPOMETRIC MEASUREMENTS
Purpose: To measure body composition.
Equipment needed: weighing scale, tape measure
Goal: Take body measurements.
Procedure:
1. Height – record in centimeters (cm)
2. Weight – record in kilogram (kg)
3. Waistline - Place a tape measure around your bare stomach just
above the upper hipbone. Record in centimeters (cm).
4. Hipline. Place tape measure in the widest part of
hip in line with the pubis.
5. Computation/s
a. BMI- Body Mass Index - measure of body mass based on height and
weight that aid in determining weight categories.
BMI = Weight in kg / Height in m2

b. Waist to Hip Ratio - measure stored body fats percentage by the

relative measurement of waist and hip
WHR = Waist Circumference (cm) / Hip Circumference (cm)
 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
Equipment needed: stopwatch, 12-inch bench box, a metronome
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: ______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.
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 off the floor.
5. Place a yardstick 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 theyardstick. The greater the angle the better your score.
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
Procedure:
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 fingers 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 overlap.
3. Repeat the procedure with the other hand. Record the score.
 V. CURL – UP (DYNAMIC)
Purpose: Test abdominal muscles strength and endurance
Equipment needed: mat, adhesive tape
Goal: Perform curl-up with proper pacing (3 seconds per curl)
Procedure:
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 your fingers reach the 2 nd marker.
4. Upon reaching, 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.
 VI. 90-DEGREE PUSH–UP (DYNAMIC)
Purpose: Test for the muscles of the upper arm strength and endurance
Equipment needed: mat
Goal: To perform a proper push–up
Procedure:
1. From prone lying position, place the hands just outside the shoulders with elbows bent.
2. 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.
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.
 VII. FLEXED-ARM SUPPORT (STATIC)
Purpose: Test the muscular strength of the shoulder and upper arm.
Equipment needed: 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
(see illustration).
2. Hold the position as long as possible.
3. Record the obtained holding position.
 PERFORMANCE TASK NO. 2
CREATE A 5 to 10 MINS. VIDEO showing some Health and Skill –Related Fitness
on the day to day activities. (e.g. flexibility – arms/elbow: cleaning the house, etc.)
• Wear clothes that are comfortable and easy to move around.
• The video must be 5 to 10 minutes long and students can use the camera on their
computer, flip camera or mobile phone.
• Submit video via messenger and reply your complete name.
• Happy blogging, be physically fit and healthy.