Module 1

MS. JULIE MAE ORTILLO

Part-time Instructor
 MODULE 1

INTRODUCTION TO WELLNESS AND FITNESS

INTRODUCTION
The main objective of this module is to use the context in learning the concept of Wellness and Fitness.
This module uses different approaches to develop personal and social responsibilities where learning occurs in
daily activities of an individual. This module may help you understand the importance of having a healthy body
and a healthy mind. It is the sincere hope of the author that this module will help you achieve a better and
Peaceful life by the knowing the important aspects of Wellness and Fitness.
Learning Outcomes:
At the end of this module, you are expected to
1. assess behaviors and fitness level toward control over physical activity and nutrition;
2. create a plan that will facilitate the process of change;
3. identify the different components of skill and health related physical fitness; and
4. perform different exercises on skill and health related physical fitness.

TOPIC:

Unit 1 – INTRODUCTION TO WELNESS AND FITNESS

Importance of Physical Activity and Exercise
Wellness and its dimensions
Barriers to Physical Activity
Changing Behaviour
Physical Fitness Test (Pre-Test)
• Wellness inventory
• Heart rate monitoring
• Body Mass Index
• Skill related Fitness Assessment
• Health related Fitness Assessment
 UNIT 1
INTRODUCTION TO WELLNESS AND FITNESS
Movement and physical activity are basic functions of human. Advances in technology have
almost eliminated the necessity for physical exertion in daily life. Thus, physical activity is no longer a
natural part of our existence. We live in an automated society in which most of the activities that require
strenuous exertion can already be accomplished by machines even with the simple pull of a handle or
push of a button.
The current coronavirus (COVID-19) pandemic time can pose a significant challenge for
remaining physically active. Inactivity and low levels of physical activity can have negative effects on
our health. During this time, physical activity can be a valuable tool to help you to protect your health.
________________________________________________________________________________

ACTIVITY 1: FITNESS CUPS

Fitness do not just come for one sitting. It is a continuous process where must be sole
responsible in doing various activities for their own betterment. But does it sound good as well if you
shall be doing it by pair or if there will be someone who shall be joining you doing the activity?
So, with that, find your pair and you must come up with a Fitness Cup which is going to be
presented in between of our class discussion.
Create a Fitness game, stating at least 3 main objectives, procedure on how to play it and
lessons which one can get in the activity.

LEARNING CONTENT
I. PHYSICAL ACTIVITY AND EXERCISE
A fitness and wellness movement were taken place gradually at the end of the 20th century. People need
to understand that good health is mostly self-controlled. Positive lifestyle could prevent leading causes
of health and wellness problem. The fitness and wellness could be enhanced through participation in
quality fitness and wellness program focused on enhancing the overall quality of life.

According to the World Health Organization, Physical Activity (PA) is defined as any bodily
movement produced by skeletal muscles that require energy expenditure.

Physical activity may include:

• Active recreation
• Sports participation
• Cycling
 • Walking
• Play
• Dance
• Gardening
• House cleaning
• Carrying heavy shopping

During this pandemic, it is even more important for you to be physically active. The physical
activities mentioned above will:

• ease muscle strain

• relief mental tension
• improve blood circulation
• improve muscle activity
• create some routine to your day in these unfamiliar times.

Importance of Physical Activity during the COVID-19 Pandemic

Considering the present situation worldwide, certain benefits of physical activity could also
be specifically relevant to the COVID-19 Pandemic. According to Dr. James Sallis (2020), these
benefits are:

• Physical activity enhances immune function and reduces inflammation therefore it could
reduce the severity of infections.
• Physical activity improves common chronic conditions that increase the danger for
severe COVID-19 (i.e. Cardiovascular Disease, Diabetes).
• Physical activity may be a great stress management tool by reducing symptoms
of anxiety and depression.
• Physical activity helps bring cortisol levels in balance. Stress and distress (such as
during a pandemic) create an imbalance in cortisol levels and this negatively influences
immune function and inflammation.

Physical Activity Guidelines

World Health Organization (WHO) recommends 150 minutes of moderate-intensity or 75
minutes of vigorous-intensity physical activity per week, or a combination of both. These
recommendations can still be achieved even at home, with no special equipment and limited space.

The following are some recommendations on the way to stay active and reduce sedentary
behavior while at home:

Take short active breaks during the day. Short bouts of physical activity add up
to the weekly recommendations. You may use the suggested exercises below as
inspiration move a day. Dancing, twiddling with children, and performing domestic
chores such as cleaning and gardening are other means to remain active
reception.
 Follow an online exercise class. Take advantage of the wealth of online exercise
classes. Many of these are free and can be found on YouTube. If you’ve got no
experience performing these exercises, be cautious and aware of your limitations.

Walk. Even in small spaces, walking around or walking on the spot, can help you
remain active. If you have a call, stand, or walk around your home while you speak,
instead of sitting down. If you opt to travel outside to steer or exercise, make a
certain to take care of a minimum of a 1-meter distance from people.

Stand up. Reduce your sedentary time by standing up whenever possible. Ideally,
aim to interrupt sitting and reclining time every half-hour. Consider fixing the
standing desk by employing a dinner table or stacking a pile of books or other
materials, to continue working while standing. During sedentary leisure time
prioritize cognitively stimulating activities, like reading, board games, and puzzles.

Relax. Meditation and deep breaths can help you remain calm. A few examples
of relaxation techniques are available below for inspiration.

Eat healthily and stay hydrated. Drinking water instead of sugar-sweetened

beverages. Limit or avoid alcoholic beverages for adults and strictly avoid these in
children, and pregnant and breastfeeding women, or for other health reasons.
Ensure plenty of fruits and vegetables, and limit the intake of salt, sugar, and fat.
Prefer whole grains rather than refined foods.

Benefits of Physical Activity

During the COVID-19 pandemic, being physically active will be a challenge for you but you
must find and plan ways to be active and reduce our sedentary time. Although your movement
around your neighborhood, town, city, country, and the world might be restricted, it remains critical
that you move more and sit less.

There are many benefits of physical activity. According to Physiopedia, these include:

• Strengthening and maintaining your immune system strength - being less vulnerable to
infections.
• Reduces high blood pressure
• Weight management
• Reduces the risk of heart disease
• Reduces the risk of diabetes
• Reduces the risk of stroke
• Reduces the risk of certain cancers
• Improves bone and muscle strength
• Improves balance
 • Improves flexibility
• Improves fitness
• Improves mental health
• Reduces the risk of depression
• Reduces the risk of cognitive decline
• Delays the onset of dementia
• Improves overall feeling of well-being
• In children, physical activity may support healthy growth and development
• reduce the risk of disease in later life
• help in the development of fundamental movement skills

PHYSICAL ACTIVITY VS. EXERCISE

• Physical Activity is any bodily • Exercise is a type of physical

movement produced by the activity that requires planned,
skeletal muscles that requires structured, and repetitive bodily
energy and low to moderate movement to improve or maintain
effort. one or more components of
physical fitness.

FYI With necessary exercise and fitness, you can have a taste of the
following benefits:
According to the latest
WHO data published in If you are regularly physically active, you may:
2018 life expectancy in
• reduce your risk of a heart attack
Philippines is: Male 66.2, • manage your weight better
female 72.6 and total life • have a lower blood cholesterol level
expectancy is 69.3 which • lower the risk of type 2 diabetes and some cancers
gives Philippines a World • have lower blood pressure
Life Expectancy ranking of • have stronger bones, muscles and joints and lower risk of
123 developing osteoporosis
• lower your risk of falls
• recover better from periods of hospitalization or bed rest
LEADING HEALTH
• feel better – with more energy, a better mood, feel more relaxed
PROBLEMS/CAUSES OF DEATH
IN THE PHILIPPINES and sleep better.
• Coronary heart disease A healthier state of mind
• Diseases of the vascular A number of studies have found that exercise helps depression. There
system are many views as to how exercise helps people with depression:
• Pneumonia
• Exercise may block negative thoughts or distract you from daily
worries.
• Exercising with others provides an opportunity for increased
social contact.
• Increased fitness may lift your mood and improve your sleep
patterns.
• Exercise may also change levels of chemicals in your brain, such
as serotonin, endorphins and stress hormones.
• Exercise helps to improves your memory
• Increased self confidence
 PHYSICAL ACTIVITY GUIDELINES
The federal guidelines provide science-based guidance on the importance of being physically active to
promote health and reduce the risk for chronic diseases.
The federal guidelines include the following recommendations
Adults between 16 and 59 years of age
• Adults should do 2 hours and 30 minutes a week of moderate-intensity
aerobic (cardiorespiratory) physical activity, 1 hour and 15 minutes (75
minutes) a week of vigorous-intensity aerobic physical activity, or an
equivalent combination of moderate- and vigorous-intensity aerobic
physical activity. When combining moderate- and vigorous-intensity
activities, a person could participate in moderate-intensity activity twice a
week for 30 minutes and high-intensity activity for 20 minutes on another two
days. Aerobic activity should be performed in episodes of at least 10 minutes long
each, preferably spread throughout the week.
• Additional health benefits are provided by increasing to 5 hours (300 minutes) a week of moderate-
intensity aerobic physical activity, 2 hours and 30 minutes a week of vigorous-intensity physical activity, or
an equivalent combination of both.
• Adults should also do muscle-strengthening activities that involve all major muscle groups, performed on two
or more days per week.
Older adults (ages 60and older)
• Older adults should follow the adult guidelines. If this is not
possible due to limiting chronic conditions, older adults should
be as physically active as their abilities allow. They should avoid
inactivity. Older adults should do exercises that maintain or
improve balance if they are at risk of falling.

Children and adolescents

• Should do 1 hour (60 minutes) or more of physical activity every day. Most of the 1 hour or more a day
should be either moderate- or vigorous-intensity aerobic physical activity.
• As part of their daily physical activity, children and adolescents should do vigorous-intensity activity at least
three days per week. They also should do muscle-strengthening and bone-strengthening activities at least
three days per week.
Pregnant and postpartum women
• Healthy women who are not already doing vigorous intensity physical
activity should get at least 2 hours and 30 minutes (150 minutes) of
moderate-intensity aerobic activity a week. Preferably, this activity should
be spread throughout the week. Women who regularly engage in vigorous-
intensity aerobic activity or high amounts of activity can continue their
activity provided that their condition remains unchanged and they talk to
their health care provider about their activity level throughout their
pregnancy.
 Monitoring Daily Activity

The indicated activities on the following tables are the suggested activities for adults between 16 and
59 years of age.
All daily steps count, but some of your
steps should come in bouts of at least 10
minutes, so as to meet the national physical
activity recommendation of accumulating 30
minutes of moderate-intensity physical activity
in at least three 10-minute sessions five days
per week. A 10-minute brisk walk (a distance of
about 1,200 yards at a 15-minute per mile
pace) is approximately 1,300 steps. A 15-
minute-mile (1,770 yards) walk is about 1,900
steps.15 Thus, new pedometer brands have an
“aerobic steps” function that records steps
taken in excess of 60 steps per minute over a
10-minute period of time. If you do not
accumulate the recommended 10,000 daily
steps, you can refer to Table 1.3 to determine
the additional walking or jogging distance
required to reach your goal.
If you are 5’8” tall, female, and you typically accumulate 5,200 steps per day, you
would need an additional 4,800 daily steps to reach your 10,000-steps goal. You can
do so by jogging 3 miles at a 10-minute-per-mile pace (1,602 steps x 3 miles 5 4,806
steps) on some days, and you can walk 2.5 miles at a 15-minute-per-mile pace
(1,941 steps x 2.5 miles 5 4,853 steps) on other days. If you do not find a particular
speed (pace) that you typically walk or jog at in Table 1.3, you can estimate the
number of steps at that speed using the prediction equations at the bottom of this
table. The first practical application that you can undertake in this course is to
determine your current level of daily activity. The log provided in Activity 1.1 will help
you do this. Keep a 4-day log of all physical activities that you do daily. On this log,
record the time of day, type and duration of the exercise/activity, and, if possible,
steps taken while engaged in the activity. The results will indicate how active you are
II.WELLNESS
and serve as a basis to monitor changes in the next few months and years.

For a wellness way of life, individuals must be physically fit and manifest no signs of disease and they also
must be free of risk factors for disease (such as hypertension, hyperlipidemia, cigarette smoking, negative
stress, faulty nutrition, careless sex)

DIMENSIONS OF WELLNESS
1. Physical Wellness

Good physical fitness and confidence in your personal ability to

take care of health problems.
• Physically active
• Exercise regularly
• Eat a well-balanced diet
• Maintain normal BMI
• Get sufficient sleep
• Practice safe sex
• Minimize exposure to environmental contaminants
• Avoid harmful drugs
• Seek medical care and exams as needed
2. Emotional Wellness
The ability to understand your own feelings, accept your limitations, and achieve emotional stability.

• Emotional stability brings the ability to look both success and failure squarely in the face and keep
moving along a predetermined course.
• Happiness – an emotional factor that gives meaning and joy to life.

3. Mental Wellness
A state in which your mind is engaged in lively interaction with the world around you.
• You embrace the chance to learn something new.
• Open-minded and are accepting of others.
4. Social Wellness
The ability to relate well to others, both within and outside the family unit.

• Positive self-image
• Ease and confidence to be outgoing
• Friendly and affectionate towards others.
• Ability to maintain a close relationship with others

5. Environmental Wellness
The capability to live in a clean and safe environment that is not
detrimental to health.

• Lifestyle that maximizes harmony with the earth and takes action to
protect the world around us
• Conserving energy
• not littering and politely asking others not to do it either
• Conserving natural resources
• Appreciating time outdoors in natural settings

6. Occupational Wellness
The ability to perform your job skillfully and effectively under conditions that provide personal and team
satisfaction and adequately reward each individual.

• Occupational wellness can be brought if it provides rewards that are important to the individual
• Maximize skills and opportunity to broaden existing skills
• Encourages collaboration and interaction among coworkers, which fosters teamwork and support.

7. Spiritual Wellness
The sense that life is meaningful, that life has purpose, and that some power brings all humanity
together; the ethics, values, and morals that guide you and give meaning and direction to life.
• Prayer – studies found out that praying leads to positive health outcomes – as long as these prayers
are offered with sincerity, humility, love, empathy, and compassion.

• Altruism, a key attribute of spiritual people – unselfish concern for the welfare of others.

BARRIERS TO PHYSICAL ACTIVITY

“It is practically impossible to reach a goal without changing behavior.”

1. Lack of Core Values

Unwilling or unable to trade convenience for health or other benefits.
Tip to initiate change:
• Educate yourself regarding the benefits of a healthy lifestyle

2. Procrastination
People seem to think that tomorrow, next week, or after the holiday is the best time to start change.
Tip to initiate change:
• Ask yourself: Why wait until tomorrow when you can start changing today?
3. Pre-conditioned Cultural Beliefs
If we accept the idea that we are a product of our environment, our cultural beliefs and our physical
surroundings pose significant barriers to change.
Tip to initiate change:
• Finding people who are willing to
“sail” with you will help overcome this barrier.

4. Gratification
People prefer instant gratification to long-term benefits.
Tip to initiate change:
• Think ahead and ask yourself:
How did I feel the last time I engaged in this behavior? How did it affect me? Did I really feel
good about myself or about the results? In retrospect, was it worth it?

5. Risk Complacency Consequences of unhealthy behaviors often don’t manifest themselves until
years later
Tip to initiate change:
• Ask yourself: How long do I want to live? How do I want to live the rest of my life and what type
of health do I want to have? What do I want to be able to do when I am 60, 70, or 80 years old?
6. Complexity
People think the world is too complicated, with too much to think about, you may feel overwhelmed by
everything that seems to be required to lead a healthy lifestyle.
Tip to initiate change:
• Take it one step at a time. Work on only one or two behaviors at a time so the task won’t seem
insurmountable.
7. Indifference and Helplessness
We may believe that the way we live won’t really affect our health, that we have no control over our
health, or that our destiny is all in our genes.
Tip to initiate change:
• As much as 84% of the leading causes of death are preventable. Realize that only you can take
control of your personal health and lifestyle habits and affect the quality of your life .
8. Rationalization
People often tell themselves that they do get sufficient exercise, that their diet is fine, that they have
good, solid relationships, or that they don’t smoke/drink/get high enough to affect their health.

Tip to initiate change:

• You’ll need to face the fact that you have a problem before you can commit to change. Your
health and your life are at stake.
9. Illusions of Invincibility
At times people believe that unhealthy behaviors will not harm them. Young adults often have the
attitude that “I can smoke now, and in a few years, I’ll quit before it causes any damage.”
Tip to initiate change:
• No one is immune to sickness, disease, and tragedy. The younger you are when you implement
a healthy lifestyle, the better are your odds to attain a long and healthy life.
 THE PROGRESSION OF PHYSICAL FITNESS

Deciding to get healthier and fitter is something that

millions of people do every day, especially, this time of
pandemic. Understanding a bit more about the
progression of physical fitness helps you prepare for
the challenges ahead. Here are five stages of physical
fitness and the obstacles ahead.
1. The Pre-Contemplative Stage
This stage happens long before you sign up for exercise classes or join a fitness center. At this stage,
you generally aren’t doing anything about your physical fitness. You feel comfortable about where you are,
physically, and don’t feel the need to change your current habits.
2. The Contemplation Stage
At this stage, you’re more aware of your body and its limitations. For example, you notice you’re finding
it harder to breathe when walking. You notice your clothes don’t fit as well as they used to. Or perhaps you just
had your annual physical and you noticed the number on the scale. During the contemplation stage, you might
start sayings things like, “Maybe I should lose a little weight,” or “Perhaps I should check out exercise classes
in my area.”
3. The Preparation Stage
At this stage, you need to decide how to set realistic fitness goals and what you’re going to do to
achieve them. At this point, you’re creating a plan for reaching your fitness goals. You begin to research
exercise classes or speak with your doctor about what you need to do to get in better shape. During the
preparation stage, you feel a combination of eagerness and anxiousness.
4. The Action Stage
This stage is often the hardest stage out of all five stages. The reason is that your mindset must shift
from contemplation and preparation to doing. At this stage, you need to begin working out. You need to put
those plans into action. You also need to have a way to stay motivated to continue with the stage. The action
stage is the period during the physical fitness progression when relapse happens the most. How are you going
to avoid relapse from happening?
Some of the best ways to do this include keeping your exercise training fresh and new. Try new classes
each week, so you don’t get bored. If there are days when you can’t get a full 60-minute workout in, break it up
into 15-minute intervals throughout the day. Work close with a personal trainer, schedule regular weigh-ins and
measurement sessions, so that you see the progress, even if it’s a little at a time. Don’t under estimate the
power of a cell phone camera. Pictures can speak 1000 words. Keep track of your progress with pictures.
5. The Maintenance Stage
Once you’re at this stage, you notice your clothes fit better. You notice that you don’t have as much
difficulty maintaining your desire to workout. Your heart health is better, and you probably notice you have
more energy and don’t experience as much mental fog. Once you hit the maintenance stage, you need to
continue to actively make exercise a part of your life.
 PHYSICAL FITNESS TEST
Although physical fitness test and exercise participation is relatively safe for most healthy
individuals, the reaction of the cardiovascular system to increase physical activity cannot always be totally
predicted. Consequently, there is a small but real risk of certain changes occurring during physical fitness
test and exercise participation. If any conditions occur, consult your physician before you participate or
execute exercises.

A. HEART RATE MONITORING

DEFINITION OF TERMS
Heart rate can be obtained by counting your pulse either on the wrist
Systolic Blood Pressure (SBP)-
over the radial artery or over the carotid artery in the neck. In Activity
pressure exerted by the blood
1.2 you will have an opportunity to determine your heart rate and blood
against walls of arteries during
pressure and calculate the extra heart rate life years an increase in
forceful contraction (systole) of the
exercise may produce. You may count your pulse for 30 seconds and
heart.
multiply by 2 or take it for a full minute. The heart rate usually is at its
lowest point (resting heart rate) late in the evening after you have been Diastolic Blood Pressure (DBP)-
sitting quietly for about half an hour watching a relaxing TV show or pressure exerted by the blood
reading in bed, or early in the morning just before you get out of bed. against the walls of the arteries
Your pulse should have a consistent (regular) rhythm. A pulse that during the relaxation phase
misses beats or speeds up or slows down may be an indication of (diastole) of the heart.
heart problems and should be followed up by a physician. Unless you
have a pathological condition, a lower resting heart rate indicates a Bradycardia- Slower heart rate than
stronger heart. normal.

To adapt to cardiorespiratory or aerobic exercise, blood volume Sphygmomanometer- Inflatable

increases, the heart enlarges, and the muscle gets stronger. A bladder contained within a cuff and a
stronger heart can pump more blood with fewer strokes. Resting heart mercury gravity manometer (or
rate categories are given in Table 1.6. Although resting heart rate aneroid manometer) from which
decreases with training, the extent of bradycardia depends not only on blood pressure is read.
the amount of training but also on genetic factors. Although most
highly trained athletes have a resting heart rate around 40 beats per
minute, occasionally one of these athletes has a resting heart rate in
the 60s or 70s even during peak training months of the season. For
most individuals, however, the resting heart rate decreases as the level
of cardiorespiratory endurance increases. Blood pressure is assessed
using a sphygmomanometer and a stethoscope. Use a cuff of the
appropriate size to get accurate readings. Size is determined by the
width of the inflatable bladder, which should be about 80 percent of the
circumference of the midpoint of the arm. Blood pressure usually is
measured while the person is in the sitting position, with the forearm
and the manometer at the same level as the heart. The arm should be
flexed slightly and placed on a flat surface. At first, the pressure is
recorded from each arm, and after that from the arm with the highest
reading. The cuff should be applied approximately an inch above the
antecubital space (natural crease of the elbow), with the center of the
bladder directly over the medial (inner) surface of the arm. The
stethoscope head should be applied firmly, but with little pressure, over
the brachial artery in the antecubital space.
 B. BODY MASS INDEX
Body Mass Index (BMI) is a measurement of a person’s weight with respect to his or her height. It is
more of an indicator than a direct measurement of a person’s total body fat.

The WHO defines an adult who has a BMI between 25 and 29.9 as overweight - an adult who has a
BMI of 30 or higher is considered obese - a BMI below 18.5 is considered underweight, and between 18.5 to
24.9 a healthy weight.

BMI calculation
BMI in an individual is calculated by the use of a mathematical formula. It can also be estimated using
tables in which one can match height in inches to weight in pounds to estimate BMI. There are convenient
calculators available on internet sites that help calculate BMI as well.
To compute for your BMI use the formula:
BMI= Weight/ Height2 (meter)
Example. 63 kg./1.73cm2 = 21.07 (normal)
The table below is the ideal BMI of individuals ranging 16-60 years old

Body Mass Index Classification

 PRE-TEST
Anthropometric Data
Height (m): _____________________Weight (kg): ___________

Waist Circumference (cm): _________Hip Circumference (cm): ____

Waist-Hip Ratio: __________________Classification: _________

Age Predicted MHR: ________________

50%MHR_______ 85%MHR_______
Fitness Indicators
Cardiovascular Fitness:
VO2max: _____________________ Classification: _________________

Muscular Fitness
Push-up Test: ___________________Classification: _______________

Trunk Curl Test: _________________Classification: _______________

Flexibility
Sit & Reach Test: _________________Classification: ______________

Back-Scratch Test: _____________(R) Classification: _______________

Back-Scratch Test: ____________ (L) Classification: _______________

Instructor's Signature: ________________Date: __________________

Body Mass Index (ASIAN) Waist to Hip Ratio

= weight/height squared =waist/hip
Classification: Underweight Normal Overweight Risk Men Women
BMI Value: <18.5 18.5-23.0 >23.0 Low <0.83 <0.71
Moderate 0.83-0.88 0.71-0.77
High 0.89-9.1 0.77-0.82
Very High >0.94 >0.82

Resting Heart Rate:

Classification: <59 (Excellent); 60-69 (Good); 70-79 (Average) 80-89: Fair 90>(Poor)

Age-Predicted MHR: (220-Age) x 50% and 85%

3mins. Step Test

Procedure:
Warm up for 10 mins. Set metronome to required cadence (96bpm=men; 86bpm=women). At the command
“GO”, start stopwatch. Upon completion, student remains standing. Take 15sec HR from 5-20 sec into
recovery. (HR x 4) and compute VO2max.
 VO2max: Women: =65.81 – (0.1847 x HR). Men: =111.33 – (0.42 x HR)

Female (Values in ml/kg/min)

Age Very Poor Poor Fair Good Excellent Superior
13-19 <25.0 25.0-30.9 31.0-34.9 35.0-38.9 39.0-41.9 >41.9
20-29 <23.6 23.6-28.9 29.0-32.9 33.0-36.9 37.0-41.0 >41.0

Male (Values in ml/kg/min)

Age Very Poor Poor Fair Good Excellent Superior
13-19 <35.0 35.0-38.3 38.4-45.1 45.2-50.9 51.0-55.9 >55.9
20-29 <33.0 33.0-36.4 36.5-42.4 42.5-46.4 46.5-52.4 >52.4

Push-Up:
Sex Age Excellent Very Good Good Fair N/I
Male 15-19 >39 29-38 23-38 18-22 <18
20-29 >36 29-35 22-28 17-21 <17

Female 15-19 >33 25-32 18-24 12-17 <12

20-29 >30 21-29 15-20 10-14 <10

Trunk Curl:
Sex Age Excellent Very Good Good Fair N/I
Male 15-19 >25 23-24 21-22 16-20 <16
20-29 >25 22-24 16-20 11-15 <11

Female 15-19 >25 21-24 16-20 11-15 <11

20-29 >25 18-24 14-17 5-13 <5

Seat and Reach Wall Test Back Scratch Test

Performance Level
Excellent Palms touching the wall Fingers Overlap
Good Knuckles Touching the Wall Fingertips Touching Only
Average Fingertips Touching the Wall
Poor Cannot Touch the Wall
Needs Improvement Fingertips Not Touching

C. HEALTH- RELATED FITNESS

Self-health related fitness test is a self- test that primarily deals with the state of being healthy. The five major
components are cardiorespiratory endurance, muscular strength, muscular endurance, flexibility and
body composition.

• Cardiorespiratory endurance refers to the capability of your lungs, heart and muscles to work
together as you perform the different physical activities over an extended period of time. Examples are
jogging, running, walking etc.

• Muscular strength is the amount of the exerted muscles against a resistance. Examples are weight
lifting, bench press,

• Muscular endurance is the ability of the muscles to work for extended period of time.
 • Flexibility refers to the ability of the joints to move freely or bend beyond the normal range.

• Body Composition is the percentage of body weight that is fat compared to other body tissue, such as
bone and muscle. People who have a high percentage of fat are more likely to be ill and have a higher
death rate than lean people. Exercise and eating the right foods in the proper amounts can
improve body composition.

D. SKILL- RELATED FITNESS

There are six skill-related fitness components: agility, balance, coordination, speed, power, and reaction
time. Skilled athletes typically excel in all six areas.

1. 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.

2. Balance is the ability to control or stabilize the body when a person is standing still or moving.
For example: Skateboarding.

3. Coordination is 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.

4. Speed is 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 lay- up, a tennis player moving
forward to get to a drop shot, a football player out running the defense to receive a pass.

5. Power is 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: Punching in boxing and kicking for taekwondo.

6. Reaction Time is the ability to reach or respond quickly to what you hear, see, or feel.
For example, an athlete quickly running when he hears the starting gun, or stealing a
base in baseball.

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