Health Related Fitness

This is primarily associated with disease prevention and functional health.

Participating in regular health-related fitness helps you control your weight,
prevents diseases and illness, improves mood, boosts energy and promotes
better sleep.

Health Related Fitness Components

1. Body Composition - The combination of all the tissues that make up the
body such as bones, muscles, organs and body fat.

2. Cardiovascular Endurance - The ability of the heart, lungs, blood vessels,

and blood to work efficiently and to supply the body with oxygen.

3. Flexibility - The ability to use your joints fully through a wide range of
motion.

4. Muscular Endurance - The ability to use muscles for a long period of time
without tiring

5. Muscular Strength - The ability of the muscles to lift a heavy weight or

exert a lot of force one time.

Skills Related Fitness Components

1. Agility - The ability to change body positions quickly and keep the body
under control when moving.

2. Balance - The ability to keep the body in a steady position while standing
and moving.

3. Coordination - The ability of the body parts to work together when you
perform an activity.

4. Power - The ability to combine strength with speed while moving.

5. Reaction Time - The ability to move quickly once a signal to start moving is
received.

6. Speed - The ability to move all or a part of the body quickly.

1. Agility - The ability of the individual to change direction or position in
space with quickness and lightness of movement while maintaining dynamic
balance.

2. Balance - The ability to control organic equipment neuro-muscularly, a

state of equilibrium.

3. Coordination - The ability to integrate the body parts to produce smooth

motion.

4. Endurance - The ability to sustain long continued contractions where a

number of muscle groups are used; the capacity to bear or last long in a
certain task without undue fatigue.

5. Flexibility - The quality of plasticity, which gives the ability to do a wide

range of movement.

6. Organic Vigor - It refers to the soundness of the heart and lungs which
contributes to the ability to resist disease.

7. Power - The ability of the muscles to release maximum force in the

shortest period of time.

8. Speed - The ability to make successive movements of the same kind in the
shortest

period of time.

9. Strength - The capacity to sustain the application of force without yielding

or breaking, the ability of the muscles to exert efforts against resistance.

Physical Activity and Exercise

Activities done by the skeletal muscles that utilize energy is called Physical
Activity. Activities you are doing at home or in school are considered to be
physical activity. It is classified into 4 domains: occupational, domestic,
transportation, and leisure time.

1. Occupational - These are the activities you do at your work place. Lifting
computers and books, going your friend's desk or preparing lunch at the
pantry.

2. Domestic - These are the activities you do at home. Washing clothes and
dishes, gardening, carpentry, baking or cleaning the house.
3. Transportation - These are the activities that involves travelling. Riding a
jeepney, tricycle, motorcycle, or bikes.

4. Leisure Time - These are the activities you do during recreational

activities. Playing, swimming, hiking or craft making

 Aerobic - Aerobic activities, also called endurance activities, are

physical activities in which people move their large muscles in a
rhythmic manner for a sustained period.
 Muscle-Strengthening Activity - This kind of activity, which includes
resistance training and lifting weights, causes the body's muscles to
work or hold against an applied force or weight.
 Bone-Strengthening Activity - This kind of activity (sometimes called
weight-bearing or weight-loading activityj produces a force on the
bones that promotes bone growth and strength. Barriers to Physical
Activities

Eating Habits - The term eating habits (or food habits) refers to why and how
people eat, which foods they eat, and with whom they eat, as well as the
ways people obtain, store, use, and discard food. Individual, social, cultural,
religious, economic, environmental, and political factors all influence
people's eating habits.

Influences on Food Choices - There are many factors that determine what
foods a person eats.

Individual Preferences. - Every individual has unique likes and dislikes

concerning foods. These preferences develop over time, and are influenced
by personal experiences such as encouragement to eat, exposure to a food,
family customs and rituals, advertising, and personal values.
Cultural Influences. - A cultural group provides guidelines regarding
acceptable foods, food combinations, eating patterns, and eating behaviors.
Compliance with these guidelines creates a sense of identity and belonging
for the individual..

Social Influences. - Members of a social group depend on each other, share a

common culture, and influence each other's behaviors and values. A person's
membership in particular peer, work, or community groups impacts food
behaviors.

Religious Influences. - Religious proscriptions range from a few to many, from

relaxed to highly restrictive. This will affect a follower's food choices and
behaviors.

Economic Influences. - Money, values, and consumer skills all affect what a
person purchases. The price of a food, however, is not an indicator of its
nutritional value. Cost is a complex combination of a food's availability,
status, and demand.

Environmental Influences. - ecological and social factors. Foods that are

commonly and easily grown within a specific region frequently become a part
of the local cuisine.

Political Influences. - Political factors also influence food availability and

trends. Food laws and trade agreements affect what is available within and
across countries, and also affect food prices. Food labeling laws determine
what consumers know about the food they purchase.

REFLECT on all of your specific eating habits, both bad and good; and, your
common triggers for unhealthy eating.

REPLACE your unhealthy eating habits with healthier ones.

REINFORCE your new, healthier eating habits.

  Body Composition - is the body's relative amount of fat to fat-free mass
 Cardiovascular Endurance - is the ability of the heart, lungs and blood
vessels to deliver oxygen to working muscles and tissues, as well as
the ability of those muscles and tissues to utilize the oxygen.
Endurance may also refer to the ability of the muscles to do repeated
work without fatigue.
 Strength is the ability of the muscles to generate force against physical
objects.
 Speed is the ability to perform a movement in one direction in the
shortest period of time
 Power is the ability of the muscle to transfer energy and release
maximum force at a fast rate
 Agility is the ability to move in different directions quickly using a
combination of balance, coordination, speed, strength and endurance.
 Coordination-The ability to use the senses with the body parta to
perform motor tasks smoothly and accurately.
 Balance is the maintenance of equilibrium while stationary or while
moving

1. It is the ability of the heart, lungs, blood vessels, and blood to work
efficiently and supply oxygen to the body.

A. Body Composition

B. Cardiovascular Endurance

C. Flexibility

2. It is the ability to change body positions quickly and keep the body under
control when moving.

A. Agility

B. Balance
C. Coordination

3. It is the ability to combine strength with speed while moving.

A. Power

B. Speed

C. Reaction Time

4. It is the ability of muscles to lift a heavy weight or exert a greater force at

once.

A. Cardiovascular Endurance

B. Muscular Endurance

C. Muscular Strength

5. It is the combination of all the tissues that make up the body such as
bones, muscles, organs, and body fat.

A. Agility

B. Body Composition

C. Flexibility

6. It is the ability to keep the body in a steady position while standing and
moving.

A. Balance

B. Coordination

C. Power

7. It is the ability to move all or part of the body quickly.

A. Muscular Strength

B. Reaction Time
C. Speed

8. It is the ability to use muscles for a long period of time without tiring

A. Body Composition

B. Cardiovascular Endurance

C. Muscular Endurance

9. It is the ability to use your joints fully through a wide range of motion.

A. Agility

B. Balance

C. Flexibility

10. It is the ability of the different parts of the body to work together when
performing an activity.

A. Coordination

B. Power

C. Speed

11. It refers to the soundness of the heart and lungs which contributes to the
ability to resist disease.

A. Endurance

B. Organic Vigor

C. Speed

12. It is the capacity to sustain the application of force without yielding or

breaking; the ability of the muscles to exert efforts against resistance.

A. Flexibility

B. Power
C. Strength

13. It is the ability to sustain long continued contractions where a number of

muscle groups are used; the capacity to bear or last long in a certain task
without undue fatigue.

A. Endurance

B. Organic Vigor

C. Strength

14. It is the ability to control organic equipment neuro-muscularly; a state of

equilibrium.

A. Agility

B. Balance

C. Coordination

15. It is the ability of the muscles to release maximum force in the shortest
period of time.

A. Flexibility

B. Power

C. Strength

1. The following are components of Health-Related Fitness except.

A. Body Composition

B. Coordination
C. Flexibility

2. Which of the following are correct about components of Skills Related

Fitness.

I. Reaction Time and Muscular Strength

II. Agility and Body Composition

III. Cardiovascular Endurance and Coordination

IV. Power and Balance

A. I only

B. II and III

C. IV only

3. James Yap runs fast while dribbling the ball. As he crosses the middle part
of the basketball court, he changes his phase to avoid his opponent. What
specific component of physical fitness did James Yap apply?

A. Agility

B. Coordination

C. Speed

4. Washing dishes, cleaning the house, and watering the plants are examples
of what domain in physical activities?

A. Domestic

B. Leisure Time

C. Occupational

5. This kind of activity, which includes resistance training and lifting weights,
causes the body's muscles to work or hold against an applied force or
weight.

A. Aerobic
B. Bone Strengthening

C. Muscle Strengthening

6. Social support is one of the barriers in physical activity, which among the
choices suggests overcoming this barrier?

A. Invite friends and family members to exercise with you.

B. Maintain a physical distance with your friends so that you will not get sick.

C. Keep your interest to physical activities from your family and friends.

7. Money, values, and consumer skills affect what a person buy. The price of
a food, however, is not an indicator of its nutritional value. Cost is a complex
combination of a food's availability, status, and demand. What kind of eating
preference/influence is this?

A. Cultural Preference

B. Economic Influence

C. Social Influence

8. In order to improve your eating habit, you must follow a thoughtful

approach. Which of the following approaches should you apply?

A. REPLACE, REINFORCE, REFLECT

B. REINFORCE, REFLECT, REPLACE

C. REFLECT, REPLACE, REINFORCE

9. Food laws and trade agreements affect the availability and prices of food
within and across the country. Food labeling laws determine what consumers
know about the food they purchase. What kind of eating preference/influence
is this?

A. Economic Influence

B. Political Influence
C. Religious Influence

10. The gymnast manages to do a full turn on the balance beam without
falling. What specific component of physical fitness did the gymnast apply?

A. Balance

B. Coordination

C. Flexibility

11. The following are Physical Fitness for Health-Related Fitness except.

A. Hexagon Agility Test

B. Push Up

C. Zipper Test

12. The following are Physical Fitness for Skills Related Fitness except.

A. 40-meter sprint

B. Basic Plank

C. Stork Balance Stand Test

13. Which of the following Physical Fitness Tests measures cardiovascular

endurance?

A. 3-minute Step Test

B. Basic Plank

C. Push Up

14. Which of the following Physical Fitness Tests measures the ability of the
body to move in different directions quickly.

A. 3-minute Step Test

B. 40-meter sprint
C. Hexagon Agility Test

15. If Cassandra's BMI is 28, she can be classified as:

A. Normal

B. Overweight

C. Underweight