How to self-assess Health-Related fitness

(HRF) Status, Barriers to Physical Activity

Participation, and One’s Diet
DISCUSSION

• Health-Related fitness (HRF) Status,

• Barriers to Physical Activity Participation

• Diet/Barriers to a Proper Diet

Health-Related Fitness
Health-Related Fitness

Cardio-
Body Muscular Muscular
Respiratory Flexibility
Composition Endurance Strength
Endurance
Body Composition
What Is Body Composition?
Factors Affecting
• Refers to the Body Composition
ratio between lean body mass and fat body mass.

Your• body
A healthy body composition
composition is one that
can be influenced includesyou
by factors a lower
can't control:
percentage
Age: People lose of body fat
muscle massandasa they
higher percentage
age of maintain
if they don't fat-free mass.
it with
sufficient weight training. This results in a slower metabolism.
Methods
Sex: Women have more body fat than men as nature's way of preparing for
pregnancy and nursing.
Genes: These play a role in whether you are naturally lean or have a tendency
CALIPER
to retain fat, including where you store it. MEASURING TAPE
Hormones: These can influence water retention and body composition.
 Caliper
abdomen
medial
triceps (vertical
calf(vertical
(vertical
chest(diagonal skinfold)
skinfold)
skinfold
skinfold) subscapula
thigh (vertical
midaxilla
suprailium (diagonal
skinfold)
(vertical
(diagonal skinfold
skinfold)
skinfold)
• The caliper is a device
which measures the
thickness of a fold of
your skin with its
underlying layer of fat.
 excellent good average below poor
average

Normal Male 60-80 81-90 91-110 111-150 150+

Female 70-90 91-100 101-120 121-150 150+

Athletic Male 40-60 61-80 81-100 101-130 130+

Female 50-70 71-85 86-110 111-130 130+

 Measuring Tape

Enter
Enteryour recorded
Measure
your data
your data
inches
neck Measure
For your
example
waist
abdomen
Measure
Measure your
your waist
neck For
into the correct equationMeasure your hieght Measure
example your waist
• Plug the three FemaleAbdomen=35
measurements into the
• Female body fat
male body FAT%
formula. Male
•Neck=
Waist=
18 28
Hieght= 72
Solution
%FAT= 163.205 LOG
•Solution
Hip= 32 (28=32-15)-97.684 LOG
•• %FAT=163.205
Formula: log (waist+hip- (65)-78.387 log
%FAT= 86.010 log (35-18)-70.041
neck)-97.684 log (hieght) • Neck= 15
(72)+36.76 =14.33
• %FAT=
-78.38786.010 log =86.010 log (17)-70.041log(72)+36.76
• Hieght= 65
(abdomen-neck)- 70.041 =12.5
log (hieght) +36.76
Muscular Endurance
What Is Muscular Endurance?
• Muscular endurance is essentially the stamina your muscles have when
performing an exercise or movement repeatedly. A muscle's staying power is
usually measured by timing the test or by going until failure.

The muscular endurance test is better suited for:

•People with health conditions
•Those who are coming from sedentary lifestyle

Examples:
Push-up test
Half sit up test
Push-up test
Push
PushUp
UpTest
Testnorms
normsfor MENMEN
forWO
•The push-up fitness test (also
Age
Age 17-19
17-19 20-29
20-29 called the press up
30-39
30-39 40-49
40-49 test) measures
50-59
50-59 upper
60-65
60-65

Excellent > 56 > 47 >>37

41 >>31
34 >>25
31 >>23
30
body strength
Excellent > 35
and endurance.
> 36

Good
Good 47-56
27-35 39-47
30-36 34-41
30-37 28-34
25-31 25-31
21-25 24-30
19-23
Objectives:
AboveAverage
Above average 35-46
21-27 30-39
23-29 25-33
22-30 21-28
18-24 18-24
15-20 17-23
13-18
•Do as many push ups as possible until exhaustion. Count the total
Average
Average 19-34
11-20 17-29
12-22 13-24
10-21 11-20
8-17 9-17
7-14 6-16
5-12
number of push ups performed. Use the chart below to find out how you
Belowaverage
Below average 11-18
6-10 10-16
7-11 8-12
5-9 6-10
4-7 5-8
3-6 3-5
2-4

rate.
Poor
Poor 2-5
4-10 2-6
4-9 1-4
2-7 1-3
1-5 1-2
1-4 11-2

Very
VeryPoor
Poor 0-1
<4 0-1
<4 0< 2 00 00 00
Half sit up test
Age  17-25 26-35 36-45 46-55 56-65 65+
• This sit up test measures the strength and endurance of the abdominals and
hip-flexor
Excellent muscles. >45
>49 >41 >35 >31 >28

Good 44-49 40-45 35-41 29-35 25-31 22-28

Above average 39-43 35-39 30-34 25-28 21-24 19-21

Average 35-38 31-34 27-29 22-24 17-20 15-18

Below Average 31-34 29-30 23-26 18-21 13-16 11-14

Poor 25-30 22-28 17-22 13-17 9-12 7-10

• After doing the set ups in a minute, compare your results to the table below.
Very Poor <25 <22 <17 <13 <9 <7
Cardio-Respiratory Endurance
Cardio-Respiratory Endurance
• It is a measurement of how well your heart, lungs and muscles work together
to keep your body active over an extended period of time.
• It is tested indirectly using estimation.

Methods to perform:
• YMCA Submaximal Bicycle Test • McArdle Step Test
• Ross Submaximal Treadmill • Rockport Fitness Walking Test
Protocol
• BYU Jog Test
• YMCA Submaximal Step Test
McArdle Step Test

Click icon to add picture

The Mcardle step test is
Equipment:
another field test used to
- 16.25-inch
measure (41.3 cm)
cardiorespiratory
step (bleacher)
endurance.
-Stopwatch
McArdle Step Test
Example:
• UsePete
thecompletes
followingthis three-minute
formulas step with aV15-second
to determine • O2max:HR count of 35
beats.

 15-second count at 35 beats = 140 bpm

Women: V • O2max = 65.81 – (0.1847 x HR)
Men:
 MEN V •V • O2max
O2max = 111.33 – (0.42 x HR)
(mL/kg/min)
= 111.33 – (0.42 x HR)
= 111.33 – (0.42 x 140)
= 111.33 – 58.8
= 52.53 mL/kg/min
Muscular Strength
Muscular strength

• is generally defined as the ability to generate force at a given

velocity of movement.
Equipment Required:
• The popular testFree
of strength is the 1RM
weights (barbells, (or 1 repetition
dumbbells)
maximum)
or other
-using weights, the persongym
isequipment.
tested on how heavy he or she can lift.
-what a person can left in ten repitions
Flexibility
Flexibility

The movements affects for flexibility are:

Hip• Flexion
Refers to the
(testing the range
the range ofof motion of
motion a joint.
Trunk extension (measuring the
Trunk flexion (using the sit
of the ribs and harmstrings) and The shoulder joints)
reach
• Flexibility backward bend)
test )a part of fitness, since a lot of moves will be
is also
affected by the flexibility of a person.
Barriers to Physical Activity
Participation
Barriers to Physical Activity Participation

• There might be previous injuries that impair the students

movement.
• Engaging in these preferred forms of activities is a bit pricy-
there are expenses involved, such as the purchase of uniforms
and equipment, transportation, and the actual fee itself.
• A students schedule is also a factor to consider. Priorities, such
as studies and family life, may also impede a student from
participating in activities.
Diet/Barriers to a Proper Diet
Diet/Barriers to a Proper Diet

• Lack of self-discipline
• Insufficient time to prepare
• Limited budget
• Limited options