# Pre act ivity can you tell me instructions can you

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Pre-Activity “ Can You Tell Me ”Instructions: Can you tell me , how fit you are? Answer YES to the following FitnessTest if you think you can and NO if you cannot. Write your answers in your answerbooklet.1. Can you RUN 100 meters in 1 minute?NO2. Can you do 10 PUSH-UPS and 6 PULL-UPS?YES3. Can you do 20 counts JUMPING JACK?YES4. Can you do full-length SQUATS in 30 seconds?YES5. Can you do SIT and REACH?YESHealth-Related FitnessComponentsWhat’s New
6Fern Gwyneth M. SalabaoGrade 11- STEM BA. Anthropometric MeasurementsPurpose :To measure body compositionTool:Weighing scale, Tape MeasureProcedure :1. Height. Stand straight and measure the distance from the floor to the top ofthe forehead. Record the score in centimeters (cms).2. Weight. Stand on the weighing scale free from any object for weight accuracy.Record in kilograms (kgs).3. Waistline. Locate your upper hip bone. Place your hands around your waist,squeezing slightly and then moving your fingers downward until you feel the topcurve of your hips. Place a tape measure around your stomach above the upperhip bone. Record in centimeters (cms).4.Hipline. Place tape measure on the widest part of hip in line with the pubis.5. Computation:a. Body Mass Index (BMI)measure the body mass based on heightand weight that aid in determining weight categoriesThe Body Mass Index (BMI) is the proportion of one’s height to his weight. It iscomputed using the formula BMI = W/H2.BMI =weight in kg.(height in m)2Meters is use for height and Kilograms is use for weight. Supposed your weight is60 kilograms and height is 1.7 meters; here’s your BMI:BMI =60(1.7)2=602.89= 19.53 (normal)Self-testing Activity for Health-Related Fitness6.
7Fern Gwyneth M. SalabaoGrade 11- STEM BOne must identify their individual BMI to find out whether your weight, relativeto your height, is underweight, normal, overweight and obese. To acquire if you’reunderweight, normal, overweight or obese refer to the table below:Body Mass Index RangeCategoryBelow 18.5Underweight18.5-24.9Normal25-29.9Overweight30 AboveObeseb. WaisttoHipRatio(WHP)Measure deposited body fatspercentage by the relative measurement of waist and hip.WHR =waist circumference (cm)hip circumference(cm)B.3-Minute Step TestPurpose:Assess for Cardiovascular Stamina Level based on how quickyour heart rate will arise after a physical activityTool:stopwatch, 12-inch bench box, a metronomeProcedure:Closely stand to the 12-inch bench box while setting the metronome in96 beats per minute (bpm) by your partner. When ready to begin,start thestopwatch, step one foot at a time to the beat(up,up,down,down).After 3minutes, stop immediately and get your pulse rate. Record the ExerciseHeart Rate:__ bpm. (see figure 1 below)Figure 1. (3- minute step test )
Fern Gwyneth M. SalabaoGrade 11- STEM BC.Hamstring and Hip Flexor TestPurpose:to evaluate the range of active knee extension in a position of hipflexion, as per requirement in kicking and running.

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heart rate, Gwyneth M Salabao