Height in (m2)

BMI
MAPEH 10 – PHYSICAL EDUCATION RATING MEN WOMEN
LIFESTYLE AND WIEGHT MANAGEMENT UNDERWEIGHT < 20 < 19
HEALTHY RANGE 20-25 19-24
(PHYSICAL ACTIVITIES AND EATING HABITS PART 1) OVERWEIGHT 26-30 25-30
OBESE > 30 > 30
Questions: Are you Physically Fit? How can you tell if a
person is physically fit? In what way does the level of
B. WAIST-HIP-RATIO (WHR)
fitness affect one’s health? - it measure the fat percentage distributed in the torso.
PHYSICAL FITNESS - a high amount of fat located in the abdominal area has
been found to have a greater risk of cardiovascular
• level of health where healthy individual can perform disease.
daily activities free from any form of fatigue.
WHR
• the capacity to maintain and do daily tasks without RATING MEN WOMEN
experiencing stress, make it easier to meet daily HIGH RISK > 1.0 >.85
demands. MODERATE RISK .90 – 1.0 .80 - .85
LOW RISK <.90 <. 80
• improves not only your physical health but also your
mental ability.
Risk Factors Related to Lifestyle Diseases:
• becomes free from any form of high-risk health
conditions: 1. Family history of premature heart disease
2. Cigarette Smoking
Hypertension, Diabetes, Coronary heart disease, Stroke, 3. Alcohol use
Osteoarthritis, Cancer, Sleep Apnea, and Respiratory 4. Physical Inactivity
Problems. 5. Unhealthful Diet

COMPONENTS OF PHYSICAL FITNESS HOW CAN YOU CONTROL THE DEVELOPMENT OF THESES
1. HEALTH-RELATED FACTORS LIFESTYLE DISEASES?
LIFESTYLE DISEASE DEFINITION HOW TO CONTROL
2. SKILL-RELATED FACTORS HIGH BLOOD It is also known It can be
PRESSURE as hypertension. controlled by
HEALTH-RELATED FACTORS It may increase having regular
your risk of physical
• Strength • Flexibility
heart disease, exercise, losing
• Speed • Muscular Endurance stroke, kidney excess weight,
disease, changing eating
• Cardio-Respiratory Endurance • Body Composition congestive heart habits,
failure minimizing the
SKILL-RELATED FACTORS
use of salt in
• Agility • Balance • Coordination food in intake.
HIGH BLOOD It can lead to You can lower
• Reaction Time • Power CHOLESTEROL plaque in your high blood
arteries which cholesterol by
¥ FITNESS ASSESSMENT
may also cause engaging in
- is a series of measurements and tests that will help the risk of heart some physical
identify the status of one’s physical fitness. attack activities, by
eating less
The Main test in a fitness assessment is: saturated and
trans fat.
1. evaluating body mass index DIABETES No matter what you can prevent
2. resting heart rate type, it means the lifestyle
you have too disease diabetes
3. health-related and skill-related test much glucose in by reducing
your blood your calorie
A. BODY MASS INDEX (BMI) intake and
- part of physical examination to assess if the person is getting regular
healthy or unhealthy. exercise

- it evaluates a person in terms of height and weight to GOOD NUTRITION AND HEALTHFUL EATING HABITS
determine total body mass.
1. Plain mildly flavored food cooked in moderate amount
Metric Formula: of fats or oils.
BMI = Height in kg
2. A glass of milk to meet the calcium, protein, and
Vitamin B needed daily.
3. A good breakfast composed of body-building, energy- CIRCUIT TRAINING
giving, and regulating food. - Is a set of various activities placed in different stations
4. Food fortified with vitamins like vitamin A or beta-
with the use of simple equipments.
carotene and vitamin C, and minerals like iron and
iodine. 1. STAR JUMPS (JUMPING JACK)
5. Eat more vegetables, fruits, and root crops.
6. Don’t skip breakfast. 2. MOUNTAIN CLIMBERS
7. Eat clean and safe foods (avoid eating bare hands)
3. LATERAL JUMPS
8. Exercise regularly, do not smoke, and avoid drinking
alcoholic beverages. 4. BURPEES OR SQUAT THRUST

DIFFERENT FITNESS TEST DIFFERENT FITNESS ASSESSMENT:

1. FLEXIBILITY ASSESSMENT: MODIFIED SIT AND REACH

HEALTH- PHYSICAL SKILL-RELATED PHYSICAL
RELATED FITNESS TEST FACTORS FITNESS TEST
FACTORS
2. CARDIOVASCULAR ENDURANCE ASSESSMENT:
Cardio- Rockport 30-Meter ROCKPORT WALKING TEST
Respiratory Walking Speed Sprint 3. SPEED ASSESSMENT: 35-METER SPRINT
Test Agility Agility T-
test 4. MUSCULAR ENDURANCE ASSESSMENT: 1- MINUTE
Muscular 1-minute PUSH-UP TEST AND 1-MINUTE CURL-UP TEST
Strength Curl-up and Alternate
and 1- minute Coordination Hand Wall 5. COORDINATION ASSESSMENT: ALTERNATE HAND
Endurance push-up toss Test WALL TOSS TEST
test
GAMES THAT KEEP YOU PHYSICALLY FIT:

1. HANDBALL
FITNESS ACTIVITIES:
2. TABLE TENNIS
1. Vinyasa Yoga Style
3. RUN TO TOUCH AND GET THE HANKY
Yoga Poses:

a. Tadasana – Mountain Pose

b. Urdhva Hastasana – Raised Hand Pose

c. Uttasana – Standing Forward Bend

d. Adho Mukha Svanasana – Downward-facing Dog

2. Modified Sit and Reach

HOW SHOULD I BEGIN MY FITNESS WALKING?

1. CREATE YOUR PLAN – set a schedule.

2. MAKE YOUR OWN WALKING LOG OR JOURNAL – keep

track of your walk records and progress.

3. MOTIVATE YOURSELF – think of all the positive

outcomes after you have done fitness.

Take Note:

1. Walking for fitness is an aerobic activity that increases

your body’s need for oxygen. It will help you lose and
maintain weight and increase your heart and lung
efficiency while keeping you young and stress-free.

2. Running it is also an important component of a sports

training program. It gives energy, tones your muscles,
and may extend your life.

3. Strength Training is an exercise to develop muscles

and overall, to build strength with the use of free
weights, weight machines, resistance bands, push-ups,
sit-ups and squats.