MAPEH Q1, W5 - Your Fitness Status Describes Your Health Status Flashcards
• process of establishing targets
• clear understanding of your intended goal or destination
Goal Setting
Be guided by SMART when setting your goal:
S - ________
M - __________
A - __________
R - _________
T - __________
Specific
Measurable
Attainable
Realistic
Time-bound
Digits give you a reliable result to quantify your progress.
e.g.
by using a measuring tape to measure your size
by using a weighing scale to measure your weight
by using a caliper to measure your body fat percentage
Facts and Figures
After you set your goal, achieve it within the time frame that you set. It keeps you organized and will help you achieve your goal.
Staying on Plan
Writing your progress with some personal notes gives you a tangible record of how well you are doing in achieving your goal.
Keep a Record
Creating a list of tasks in achieving your goal is another way of monitoring your progress.
e.g.
by writing tasks and dates
Checklist
If your goal is qualitative in nature (e.g., building your confidence), you can use this to track your progress.
e.g.
by creating your own rating system with definition and reason
by plotting your rating score on a graph
Rate Your Progress
tool used to measure one’s physical fitness level
Physical Fitness Test
a physical fitness test that involves the criteria that are related to your physical health
Health-related Fitness
the percentage of your body fat as compared to other tissues, such as bone and muscle
Body Composition
Body composition can be measured by computing your ____ ____ _____ (___).
Body Mass Index (BMI)
Formula for Computing BMI:
Weight (kg) / Height² (m²)
or
Weight (kg) ÷ Height² (m²)
Classification of BMI Score:
below 18.5
Underweight
Classification of BMI Score:
18.5-24.9
Normal
Classification of BMI Score:
25.0-29.9
Overweight
Classification of BMI Score:
30.0 and above
Obese
another way of estimating the amount of body fat, where skinfold thickness is measured using a fat caliper
Skinfold Measurement
way to determine how much risk of heart disease a person has
Waist-to-hip Ratio
Formula for Computing Waist-to-hip Ratio:
Circumference of the Waist (cm/in) / Circumference of the Hip (cm/in)
or
Circumference of the Waist (cm/in) ÷ Circumference of the Hip (cm/in)
ability of the body to do exercises in a long period of time because of the efficient supply of oxygen in the body
e.g.
brisk walking
running
swimming
aerobic dance
Cardiovascular Endurance
• ability of the muscle to work for a long period of time without immediately feeling fatigued
• associated with good posture
e.g.
lifting weights
sit-ups
Muscular Endurance
ability to produce force against resistance
e.g.
weightlifting
Muscular Strength
ability to freely do movements allowed by joints
e.g.
stretching
yoga
Flexibility
enhance one’s performance in athletic and sport events
Skill-related Fitness
ability to move in the shortest possible period of time
Speed
• ability to turn energy into force in the shortest period of time
• combination of speed and muscular strength
Power
ability to retain your body weight in equilibrium, whether you are in a state of motion or stationary
Balance
state in which the body is giving the same force to the opposing forces in movement
Equilibrium
ability to maintain one’s equilibrium while at rest
Static Balance
ability to maintain one’s equilibrium while moving
Dynamic Balance
ability to use both senses and body parts together to make a smooth and accurate performance
e.g.
hand-eye ____________ when playing tennis or badminton
____________ of the arms and legs when sprinting
Coordination
ability to do a quick change of direction efficiently and accurately while moving
Agility
time between brain stimulation and the body response
Reaction Time
Identify what type of physical fitness is stated: Body Composition
Health-related Fitness
Identify what type of physical fitness is stated: Cardiovascular Endurance
Health-related Fitness
Identify what type of physical fitness is stated: Muscular Endurance
Health-related Fitness
Identify what type of physical fitness is stated: Muscular Strength
Health-related Fitness
Identify what type of physical fitness is stated: Flexibility
Health-related Fitness
Identify what type of physical fitness is stated: Speed
Skill-related Fitness
Identify what type of physical fitness is stated: Power
Skill-related Fitness
Identify what type of physical fitness is stated: Balance
Skill-related Fitness
Identify what type of physical fitness is stated: Coordination
Skill-related Fitness
Identify what type of physical fitness is stated: Agility
Skill-related Fitness
Identify what type of physical fitness is stated: Reaction Time
Skill-related Fitness
• fat stored deep inside the belly, wrapped around the organs, including the liver and intestines
• also known as hidden fat
Visceral Fat
fat that is stored just beneath the skin
Subcutaneous Fat
