_______5. Do you have a bone or joint problem(for example back, knee, or hip) that could be made worse by a change in your physical activity? _______6. Is your doctor currently prescribing drugs for your blood pressure or heart condition? ________7. Do you have diabetes or thyroid condition? ________8. Do you know of any other reason why you should not do physical activity? Activity 2: Physical Fitness Score Card Perform the physical activities below with the help of a family member and answer the score card. Part I: Health Related Fitness ° BODY COMPOSITION: Body Mass Index (BMI) ( If Applicable) Height (Meters) Weight(Kilograms) BMI Classification ° CARDIOVASCULAR ENDURANCE: 3- MINUTE STEP TEST ( If Applicable) Heart Rate Per Minute Before the Activity After the Activity ° STRENGTH 1. Push up 2. Basic Plank Number of Push up Time ° FLEXIBILITY 1. Zipper Test Right Arm Left Arm 2. Sit and Reach ( If Applicable) Score in Centimeters 1 st 2 nd 3 rd
Part II: Skill Related Fitness A. COORDINATION : Arms and Feet games B. AGILITY: Hexagon Agility Test ( If Applicable) C. SPEED: 40 meter sprint ( If Applicable) D. POWER: Standing Long Jump( If Applicable) Distance (Centimeters) First Trial Secong Trial E. BALANCE : Stork Balance Stand Test Right Foot Time (00:00) Left Foot Time (00:00) F. REACTION TIME: Stick Drop Test 1 st Trial 2 nd Trial 3 rd Trial Middle Score X. Development Exercise Programs (Sports) Physical Fitness is the body’s ability to function effectively and efficiently without undue fatigue in work, leisure activities, to meet emergency situations and to resist diseases from sedentary lifestyle. A SMART Guide to Goal Setting Short – Term Goal – it should be developed with a finite amount of time in mind Long – Term Goal – is something you want to do further in the future. Long – term goals require time and planning. Before starting an exercise program, set short – term and long – term goals. These goals should be: S-M-A-R-T S (Specific) – write down want you want to achieve M (Measurable) – write down amounts, times, days, and other measure factors
A (Achievable) – your goals should be realistic R (relevant) – Your goal should be important to you T (Trackable) – recording your progress helps you see what you have achieved XI. Engagement Activity 3: Ready, Set, Goals! Set your goals based on the results of your physical fitness test results. Here’s how: 11. Based on the results of your fitness test, choose three components that you consider as your weakness. 12. Follow the chart below by filling in all the necessary information needed. Components Goal Activities to do too achieve your goals Example: Cardiovascular Endurance Increase my Cardiovascular Endurance Jogging, Step ups XII.Assimilation Activity 4: Goals for Me As a student, make a short-term goal and long-term goal to achieve your dream physical fitness for yourself, family, and for the community.
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- Summer '19