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The document outlines the importance of health-related fitness and presents a noninvasive Health-Related Fitness (HRF) index for assessing fitness levels through various tests. It discusses barriers to physical activity and provides strategies to overcome them, emphasizing the significance of a balanced diet and the F.I.T.T. principle for effective workout planning. Additionally, it highlights the benefits of a balanced diet for overall health, weight management, and mental well-being.

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Christian Erlandez
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22 views24 pages

1 PPT Pe 11

The document outlines the importance of health-related fitness and presents a noninvasive Health-Related Fitness (HRF) index for assessing fitness levels through various tests. It discusses barriers to physical activity and provides strategies to overcome them, emphasizing the significance of a balanced diet and the F.I.T.T. principle for effective workout planning. Additionally, it highlights the benefits of a balanced diet for overall health, weight management, and mental well-being.

Uploaded by

Christian Erlandez
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
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Self-assesses

health related fitness

By: Ms. Grace Joy O. Sicat


• Fitness is defined as a state of
good health or physical condition,
primarily as a result of exercise
and proper nutrition.
THE HEALTH-RELATED
FITNESS INDEX STATUS

• Conventional methods of measuring fitness are expensive,


time consuming and require specialized methods.

• There is a need for noninvasive, fast methods of assessing


health-related fitness and activity in athlete and non-
athlete populations.
THE HEALTH-RELATED
FITNESS INDEX
The HRF index protocol consisted of the
following
tests;
Body composition

• In physical fitness, body composition is used to describe the


percentages of fat, bone, water and muscle in human bodies.
Cardiovascular fitness

• is a health-related component of physical fitness that is


brought about by sustained physical activity.

• Twelve-minute walk/run test to calculate a predicted


maximal oxygen consumption test (VO2max/VO2peak).
Muscular strength and
endurance
• MUSCULAR STRENGTH is the amount of force you can put
forth with your muscles. It is often measured by how much
weight you can lift.

• MUSCULAR ENDURANCE is the ability to use the muscles,


which are attached to the bones, many times without getting
tired.

 One-minute push-ups.
 One-minute, bent-knee sit-ups.
 Leg-bend test.
Push-ups
Bent-knee sit-ups

Leg-bend testLeg-bend test


Flexibility
Sit and reach test

Shoulder flexibility
test
Balance
- an even distribution of weight enabling
someone or something to remain upright and
steady.
Stork stand test
BARRIERS IN ENGAGING
TO PHYSICAL ACTIVIES
• 1. LACK OF TIME
• 2 SOCIAL INFLUENCE
• 3 LACK OF ENERGY
• 4 LACK OF MOTIVATION
• 5 FEAR OF INJURY
• 6 LACK OF SKILL
• 7 LACK OF RESOURCES
1. LACK OF TIME

• Monitor your daily activities for one week. Identify


at least three 30-minute time slots you could use
for physical activity.
• Select activities requiring minimal time, such as
walking, jogging, or stair climbing.
2. SOCIAL INFLUENCE
Explain your interest in physical activity to friends and family.
Ask them to support your efforts.
Invite friends and family members to exercise with you. Plan social activities involving exercise.

3. LACK OF ENERGY
• Schedule physical activity for times in the day or
week when you feel energetic.
• Convince yourself that if you give it a chance, physical
activity will increase your energy level; then, try it.
4. FEAR OF INJURY

• Learn how to warm up and cool down to prevent injury.


• Learn how to exercise appropriately considering your age,
fitness level, skill level, and health status.
• Choose activities involving minimum risk.
5. LACK OF SKIN
• Select activities requiring no new skills, such as walking,
climbing stairs, or jogging.
• Take a class to develop new skills.

6. LACK OF RESOURCES

• Select activities that require minimal facilities or equipment,


such as walking, jogging, jumping rope, or calisthenics.
SELF ASSESSMENT
HEALTH- RELATED FITNESS
ONE’S DIET
WHAT IS BALANCE DIET?

• A balanced diet gives your body the nutrients it needs to


function correctly.
To get the nutrition you need, most of your daily calories should
come from:
fresh fruits
fresh vegetables
whole grains
legumes
nuts
lean proteins
WHAT ARE THE BENEFITS OF A BALANCED DIET?

• Prevents diseases and infections


When you eat the full range of vitamins, minerals and other
nutrients you improve your immune system and your healthy diet
may even help prevent diseases like cancer, heart disease,
diabetes, and stroke.
• Helps you control your weight
Most people at some point want to lose weight or gain
weight - eating a balanced diet helps you control your weight and
maintain it over time. It is not feasible to be on a weight-loss diet
forever - a balanced diet is the only way to healthily control your
weight in the long term.
• Improves your mental health
Getting the right mix of nutrients can help to ease
symptoms of depression and anxiety – looking after yourself by
eating well is essential as you take steps to good mental health.
• Good for growth
A balanced diet is crucial for children and adolescents. As the
body grows it is important to receive the right nutrients so that
cells are built and maintained and the body grows at the right pace.
• Better skin and hair
A healthy balanced diet also improves your looks. Eating well
contributes to healthy skin and hair and a “glow” that makes you
look younger.
What Is F.I.T.T.?

• Understanding the F.I.T.T. principle helps you create a


workout plan that will be more effective in reaching your
fitness goals. F.I.T.T. stands for
These are the four elements you need to think about to
create workouts that fit your goals and fitness level. Learn how
the F.I.T.T. principle works.

• Frequency
- The first thing to set up with your workout plan is frequency—
how often you will exercise.
- Your frequency often depends on a variety of factors including
the type of workout you're doing, how hard you're working, your
fitness level, and your exercise goals.
• Intensity
- Intensity has to do with how hard you work during exercise.
- How you can change the intensity depends on the type of
workout you're doing
• Time - is how long you exercise during each session.
- There isn't one set rule for how long you should exercise, and it
will typically depend on your fitness level and the type of
workout you're doing.
• Type
- The type of exercise you do is the last part of the F.I.T.T.
principle and an easy one to manipulate to avoid overuse injuries
or weight loss plateaus.
EXAMPLE OF FITT CHART
THANK YOU
FOR YOUR ATTENTION

KEEP SAFE

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