ASSESSMENT TOOLS & COMPONENTS OF FITNESS

Question 1

is the number of times the heart beats per minute. The unit of measurement of heart rate is bpm for beats per minute.

Answer 1

HEART RATE

Question 2

formula to measure maximum heart rate is to subtract your age to a constant 220.
Maximum Heart Rate = 220 - age

Answer 2

Formula of Heart Rate

Question 3

Ways to measure heart rate

Answer 3

A. Place your index and middle fingers on your neck to the side of your windpipe over your carotid artery.

B. Place your index and middle fingers on the thumb side of your wrist over your radial artery.

Question 4

A normal resting heart rate of an adult is between 60 – 100 bpm. Generally, a lower resting heart rate implies more efficient cardiovascular system.

Answer 4

Heart rate of a person

Question 5

Body Mass Index is a mathematical formula used to measure body fatness based on weight and height

BMI is used to determine if you have a healthy weight for your height. Shown below

Answer 5

Body Mass Index
and BMR

Question 6

BMI = Weight/(Height)² 56kg/(1.70m)² = 56kg/2.89m = 19kg/m²

Answer 6

BMI FORMULA

Question 7

Underweight: BMI less than 18.5
Normal weight: BMI 18.5–24.9
Overweight: BMI 25.0–29.9
Obesity: BMI 30.0–34.9

Answer 7

CATEGORIES OF BMI

Question 8

BMR (Basal Metabolic Rate)
1 Cup of Rice (186g) = 242 Calories
Large Egg (68g) x2 = 156 Calories
1 pack of Pancit Canton x2 = 740 Calories
12oz Coke x2 = 300 Calories
Milk Tea = 453-500 Calories

TOTAL CALORIES PER DAY: 1,938 Calories

Answer 8

BMI FORMULA

Question 9

What is measured in this method is not only the body fatness but the distribution of these stored fats in the body around the waist and hip. This method will help you analyze the relationship between your waist and hip measurements and understand your current body type and health status.

Answer 9

WAIST HIP RATIO

Question 10

WRH= WAIST/HIPS

Answer 10

WAIST HIP RATIO FORMULA

Question 11

Body composition is used to describe the percentage of fat and non-fat mass in the body. Body composition has two types
a.) body fat which are found in muscle tissues, skin and internal organs; and
b.) non-fat mass, these are the bones, muscles, water, and organs of the body

Answer 11

BODY FAT PERCENTAGE

Question 12

AGE = 19
BMI = 23

(1.20 x 23) + (0.23 x 19) – 10.8 = 21.17 =
21% of Body Fat

Answer 12

BFP FORMULA ( MALE)

Question 13

AGE= 25
BMI= 20.5
(1.2 x 20.5) + (0.23 x 25) - 5.4 = 24.95 =
25% of Body Fat

Answer 13

BFP FORMULA ( FEMALE)

Question 14

Extremely Low: 2–5%
Very Lean: 6–8%
Lean: 9–13%
Moderate: 14–17%
Above Average: 18–24%
Significantly Above Average: 25% and above

Answer 14

MALE BODY FAT PERCENTAGE

Question 15

Extremely Low: 10–13%
Very Lean: 14–17%
Lean: 18–22%
Moderate: 23–27%
Above Average: 28–32%
Significantly Above Average: 33% and above

Answer 15

FEMALE BODY FAT PERCENTAGE

Question 16

Health-Related Fitness
Skill-Related Fitness

Answer 16

COMPONENTS OF FITNESS

Question 17

HEALTH RELATED FITNESS

Answer 17

1. Cardiovascular Endurance -the ability of the heart, blood vessels, and lungs to supply oxygen and nutrients to the working muscles efficiently.
2. Muscular Strength - the ability of the muscles to exert a force. The maximum amount of force that a muscle can generate in a single maximal effort.
   Tested: bench press, leg press
3. . Muscular Endurance - the ability to efficiently use muscles over a longer period of time. The ability of a muscle to repeatedly contract or sustain continuous contraction involving less than the maximum force.
   Tested: Push up or 1 min Sit up
4. Flexibility - the ability to move at the joints through a full range of motion.
   Tested:
   Trunk flexion – sit and reach test
   Shoulder flexibility – zipper test
5. Body Composition - the amount of body weight that is fat compared to muscles, bones and other body tissues.
   Tested: BMI and Body Fat percentage

Question 18

SKILL RELATED FITNESS

Answer 18

1. Speed - the ability to move the body or parts very quickly. Known as “movement time”.
   Tested: 50-meter sprint, 20-yard dash
2. Power - the ability to exert muscular strength quickly, strength and speed combine.
   Tested: Standing long jump, vertical jump
3. Agility - the ability to start, stop and change direction quickly and with precision.
   Tested: shuttle run, cone drill
4. Balance - the ability to maintain a certain posture or to move without falling.
5. Reaction Time/Quickness – the period from when a stimulus is perceived to when movement begins.
   Tested: starting a race, tennis ball drop, ruler drop test
6. Coordination - the ability to use sense together with the body parts, the ability to use two or more body parts at the same time.
   Tested: hitting a shuttle in badminton, hand-eye coordination/timing

Question 19

a. Static balance – maintain equilibrium in a stationary
position.
b. Dynamic balance - maintain equilibrium when moving
the body.

Answer 19

2 types of Balance