Name: _________________ Degree Program: ___________ Class Schedule______

PRE-ASSESSMENT IN DOING PHYSICAL ACTIVITIES

Physical Activity Readiness Questionnaire (PAR-Q) and You

Retrieved from https://geriatrictoolkit.missouri.edu/his/Par-Q.pdf

Instructions: Common sense is your best guide when you answer these questions. Please read the
questions carefully and answer each one honestly by putting a checkmark (/):
YES NO

□ □ 1. Has your doctor ever said that you have a heart condition and that you should only do
physical activity recommended by a doctor?

□ □ 2. Do you feel pain in your chest when you do physical activity?

□ □ 3. In the past month, have you had chest pain when you were not doing physical activity?
□ □ 4. Do you lose your balance because of dizziness or do you ever lose consciousness?
□ □ 5. Do you have a bone or joint problem that could be made worse by a change in your
physical activity?

□ □ 6. Is your doctor currently prescribing drugs (for example, water pills) for your blood
pressure or heart condition?

□ □ 7. Do you know of any other reason why you should not do physical activity?
Reminders:

If YES to one or more questions

 Talk to your doctor by phone or in
person BEFORE you start becoming
much more physically active or
BEFORE you have a fitness appraisal.
 Tell your doctor about the PAR-Q and
which questions you answered YES.

 You may be able to do nay activity you want- as long as you start slowly and
build up gradually. Or, you may need to restrict your activities to those which
are safe for you.
 Talk with your doctor about the kinds of activities you wish to participate in
and follow his/her advice.
  Find out which community program are safe and helpful for you.

NOT to all questions

 If you answered NO honestly to all PAR-Q questions you can be reasonably
sure that you can
o Start becoming much more physically active-begin slowly and build up
gradually. This is the safest and easiest way to go.
Delay becoming much more active:
 If you are not feeling well because of a
temporary illness such as a cold or a fever-
wait until you feel better, or
 If you are or may be pregnant-talk to your
doctor before you start becoming more
active.

Take Note:
 If your health changes so that you then answer YES to any of the above
questions. Tell your fitness or health professional.
 Ask whether you should change your physical activity plan.
If you understood and answer the PAR-Q honestly. Then affix your signature below.
Name: ____________________ Signature: __________________ Date: ________
Parent: ____________________ Signature: _________________ Date: ________
Note: The information provided in this module will only be used for physical education
purposes.

After understanding your health condition, it is a good way to gauge your weight is in
healthy proportion to your height. One of the simplest ways to
understand your body classification it is to compute your BMI,
what it’s measuring and why it’s measured. To understand
and determine the health risks, you may face if it’s outside of
the healthy range.

Body mass index (BMI) is a calculation of your size that takes into account your height
and weight. Many doctors and healthcare professionals assess the general health of
patients with the use of BMI as a guide of the overall status of the patients. At the same
manner your BMI data is important in physical education in setting goals, selecting
physical activities that suits to your fitness level and interest in achieving the course
outcomes.

Here is the formula in getting your Body Mass Index (BMI).

BMI Formula = WEIGHT[in Kilograms]Example:Weight 30 kg = 30kg =
20.83
HEIGHT [in Meters]2 Height (1.2 m)2 1.44

BMI = 20.83 is under Normal body classification

Body Classification is determined based on BMI result.

BELOW 18.5 Underweight
18.5 – 24.9 Normal
25 – 29.9 Overweight
30.0 – ABOVE Obese

Compute your BMI to get your body classification based on the scale above.
Weight
Height (______ m)2
BMI: ___________
Knowing your BMI will give you an idea on your overall fitness level. This will
guide you on what physical activity plan to take and food intake monitoring for healthy
eating(nutrition). Since, the body is the medium in doing all the movements, it is
necessary to understand how our heart works in the effect of physical activity.

The heart is the most important muscle in our body. It

pumps to delivers oxygenated blood throughout the body. It is
made up of cardia muscle. Like all muscles it will become stronger
with use. The heart is strengthened through various forms of
aerobic activities such as brisk walking, running,
swimming, cycling, playing tennis and jumping rope, among
others. Aerobic exercise is the kind of moderate physical activity
the doctors have in mind when they recommend at least 150
Retrieved from
https://www.jcu.edu.au/this- minutes activity per week. As it strengthens, it will become a more
is-uni/articles/exploring- powerful pump that pushes more blood with each beat.
the-heart-of-the-matter
According to Dr. Edward Laskowski an American Board of
Physical Medicine and Rehabilitation certified that “a normal
resting heart rate for adults’ ranges from 60 to 100 beats per minute. Generally, a
lower heart rate at rest implies more efficient heart function and better cardiovascular
fitness” (https://www.mayoclinic.org/expert-biographies/edward-r-laskowski-m-d/bio-
20025114). Hence, it is documented that a “well-trained athlete might have a normal
resting heart rate closer to 40 beats per minute” this only infers that athletes’ normal
heart rate is different from people who are not used to move their body.
 Resting heart rate (RHR) is lowered as the heart muscle becomes
stronger and gets better at pumping out more blood per heartbeat. The body needs
fewer heartbeats to pump the same amount of blood. If your heart muscle is weak, it
needs to beat more times to pump the same amount of blood. To improve and maintain
the strength of your heart it is important to participate in regular aerobic exercise. Before
beginning any exercise program, you should consult a doctor to be sure you are in good
health.

Getting your normal heart rate. It is done before doing any activity,
it means getting your heart rate at rest. Here is the step how to get
your normal heart rate.
1. At the wrist, lightly press the index and middle fingers of one
hand on the opposite wrist, just below the base of the thumb.
2. At the neck, lightly press the side of the neck, just below your
jawbone.
3. Count the number of beats in 15 seconds, and multiply by
four. That's your heart rate.
Retrieved from https://www.health.harvard.edu/heart-health/want-to-check-your-heart-rate-heres-how.
And https://myhealth.alberta.ca/HEALTH/Pages/conditions.aspx?hwid=hw201445

After getting your normal heart rate record it on the space provided.
My NHR = _____________

Here are the steps in calculating your MHR and THR to set Aerobic Pace. Exercise
intensity is measured in two ways. One is how fast your heart beats during an activity.
The other is how difficult you perceive the activity to be.
1. Calculate Maximum Heart Rate (MHR) and your Target Heart Rate (THR) to
determine how fast your heart should beat during aerobic activity.
2. Maximum Heart Rate (MHR) is the “maximum” number of times your heart can
physically beat per minute during exercise.
3. No one should exercise at their MHR, because it is too intense. Instead, it is best
to exercise at a percentage of your maximum heart rate, or target heart rate
(THR).
4. Target Heart Rate (THR) is the point at which you achieve the greatest fitness
benefit.
5. Research shows that the best way to achieve fitness is to perform aerobic
activities within your THR range.

6. Your THR range is between 60 and 80 percent of your maximum heart rate
during 20 to 60 minutes of exercise, 3 to 5 days per week.
7. Sedentary people who are beginning a fitness program at a low level of intensity,
the goal should be to reach your THR range slowly over time.
 Target Heart Rate (THR) Worksheet
Retrieved on July 12, 2020 from
https://www.lowell.k12.ma.us/cms/lib/MA01907636/Centricity/Domain/1041/Traget_Heart_Rate_Worksheet.pdf

Aerobic Exercise Guidelines (F.I.T.T. Principle)

1. Frequency (how often?)—at least 3 days per week
2. Intensity (how hard?)—in your personal target heart rate range
3. Time (how long?)—at least 20 minutes
4. Type (what?)—jogging, swimming, bicycling

Here is how to calculate your target heart rate (THR) range…

1) First of all, you need the following data:
a. Maximum Heart Rate (MHR): (220 – your age = MHR)
My MHR = _________________
For example, if you are 17 years old, your MHR is 203 beats per minute, or 220–17=203.

b. Resting Heart Rate (RHR)- (count pulse at rest for 1 minute)

Locate your pulse and count your heart beats.
My RHR = _________________

2) Enter the above data in the following two formulas and solve. The formulas represent
the lower (60%) and upper (85%) limits of your target heart rate range.
______ - ______ = ______ x .6 = ______ + 60 = ______
MHR RHR RHR LOWER LIMIT
______ - ______ = ______ x .85 = ______ + 85 = ______
MHR RHR RHR UPPER LIMIT
3) Enter your target heart rate:
My target heart rate is: ___________ to ___________
lower limit upper limit

It is important to know how to measure your heart rate while you are
exercising so that you can be sure that you’re within your THR range
during your aerobic workout. There are devises that could make help
monitor your heart rate such as smart watches and smart cellphones. But
for those do not have and can’t provide one you have to do it manually.
Here are the steps in measuring your THR and it use.
1. Locate your pulse and count your heart beats.
2. After you have warmed up and have been exercising aerobically for 5 minutes,
slightly place your index and middle fingers on the side of your neck below you
jawbone, or on the inside of your wrist.
3. When you feel a steady pulse, count the number of beats for 15 seconds.
4. Multiply this number by 4 to get your heart rate and number should fall within
your THR range.
 5. If it is lower than your THR range you may need to increase the intensity of your
activity a little or speed up.
6. If the number is above your THR range, you are working out too hard and may
need to decrease your intensity or slow down.
Please Note:
If you are highly active you can adjust the upper limit of your THR to take into account
your higher fitness ability. Do this by multiplying the upper range by .90 (90 %) instead of 85%.

Based on the activities performed above. Please fill-in the boxes below with the
needed information to have a full grasp of the data that will serve as your bases for you
exercise program plan in the following modules.
Name: ________________________________________ Date Complied:
_________
Baseline Data
BMI Body Normal Heart Maximum Target Heart
Classificatio Rate (NHR) Heart Rate Rate (THR)
n (MHR)
Lowe Uppe
r r
limit Limit
(60%) (85%(

On this part, you are to make your reflections based on the guide questions
provided. Make your statement concise and direct to the point.
Reflection:
 Why assess one’s health status before participating any physical
activities?

 Why you need to know your BMI and body classification?

 What will happen to your resting heart rate as your heart gets stronger?