Activity 1.

PAR-Q (Physical Activity Readiness-Questionnaire)

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 (for example, back, knee or hip) that could worse by a change in your physical activity
6. Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure r heart condition
7. Do you know of any other reason why you should not do physical activity?

Activity 1. PAR-Q (Physical Activity Readiness-Questionnaire)

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 (for example, back, knee or hip) that could worse by a change in your physical activity
6. Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure r heart condition
7. Do you know of any other reason why you should not do physical activity?

Activity 1. PAR-Q (Physical Activity Readiness-Questionnaire)

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 (for example, back, knee or hip) that could worse by a change in your physical activity
6. Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure r heart condition
7. Do you know of any other reason why you should not do physical activity?

Activity 1. PAR-Q (Physical Activity Readiness-Questionnaire)

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 (for example, back, knee or hip) that could worse by a change in your physical activity
6. Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure r heart condition
7. Do you know of any other reason why you should not do physical activity?

Activity 1. PAR-Q (Physical Activity Readiness-Questionnaire)

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 (for example, back, knee or hip) that could worse by a change in your physical activity
6. Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure r heart condition
7. Do you know of any other reason why you should not do physical activity?

Activity 1. PAR-Q (Physical Activity Readiness-Questionnaire)

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 (for example, back, knee or hip) that could worse by a change in your physical activity
6. Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure r heart condition
7. Do you know of any other reason why you should not do physical activity?

Activity 1. PAR-Q (Physical Activity Readiness-Questionnaire)

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 (for example, back, knee or hip) that could worse by a change in your physical activity
6. Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure r heart condition
7. Do you know of any other reason why you should not do physical activity?

Activity 1. PAR-Q (Physical Activity Readiness-Questionnaire)

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 (for example, back, knee or hip) that could worse by a change in your physical activity
6. Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure r heart condition
7. Do you know of any other reason why you should not do physical activity?
Activity 2. Self-Assessment Card

HEALTH-RELATED FITNESS (HRF) COMPONENTS

1. BODY COMPOSITION
- Percentage of fat, bone, water and muscle in a human body
TEST RESULT FORMULA/CATEGORY

HEIGHT BMI-Body Mass Index: (Normal/Underweight/Overweight)

WEIGHT

WAISTLINE WHR-Waist To Hip Ratio: (Ideal/Low Risk/Moderate Risk/High Risk)

HIPLINE

2. CARDIOVASCULAR ENDURANCE
- Ability of the heart, lungs and blood vessels to supply oxygen to your body tissues during sustained PA
- Allows the body to endure physical movement for a period of time
- Efficient delivery of oxygen to its tissues will take place giving the person a lower breathing rate and ability to
perform the task longer
TEST RESULT REFLECTION

1. Resting pulse rate:

3-Minute Step Test 2. Recovery pulse rate:
3. FLEXIBILITY
- Ability to bend and move joints through the full range of motion
TEST RESULT CLASSIFICATION
(High Performance/Good Fitness Zone/Marginal Zone/Low Zone)

Right:
ZIPPER TEST
Left:

4. MUSCULAR STRENGTH
- Maximum amount of force a muscle can exert in a single effort
5. MUSCULAR ENDURANCE
- Ability of the muscle to continue to perform without fatigue
TEST RESULT CLASSIFICATION
(High Performance/Good Fitness Zone/Marginal Zone/Low Zone)

CURL UPS

PUSH UPS

FLEXED ARM
SUPPORT

REFERENCES FOR INTERPRETATION

BMI Categories: Waist to Hip Ratio (WHR) MEN WOMEN

Less than 18.5 UNDERWEIGHT Ideal 0.8 0.7
18.5 - 24.5 NORMAL Low Risk <0.95 <0.8
25 - 29.9 OVERWEIGHT
Moderate Risk 0.96-0.99 0.81-0.84
30 Above OBESE
High Risk >1.0 >0.85
MALE FEMALE MALE FEMALE
Age 16-26 Curl Ups Curl Ups Push Ups Push Ups
High Performance Zone 35 above 25 above 29 above 17 above
Good Fitness Zone 24-34 18-24 20-28 12-16
Marginal Zone 15-23 10-17 16-19 8-11
Low Zone 14 below 9 below 15 below 7 below

FLEXED ARM SUPPORT

Classification Seconds
High Performance Zone 30 above
Good Fitness Zone 20-29
 ZIPPER TEST
Classification MALE FEMALE
High Performance Zone R 5+ R 6+
Marginal Zone 10-19 L 4+ L 5+
Low Zone 10 Good Fitness Zone R 1-4 R 2-5
L 1-3 L 2-4
Marginal Zone R0 R1
L0 L1
Low Zone R less 0 R less 1
L less 0 L less 1
Activity 3. Barriers to PA
Directions: Listed below are examples of PA barriers. Write P it is a PERSONAL barrier or E for ENVIRONMENTAL barrier.

1. Lack of Motivation
2. Accessibility of walking pathways
3. Support from family and friends
4. Unavailability of parks/grounds for activities
5. Fear injury
6. Health Considerations
7. Gadgets providing leisure
8. Use of elevators and vehicles

QUIZ no. 1. Complete the table below by listing the appropriate physical fitness test for each health-related fitness (HRF)
components.

BODY COMPOSITION CARDIOVASCULAR FLEXIBILITY MUSCULAR

ENDURANCE STRENGTH/ENDURANCE
1-4 5. 6. 7-9.

Activity 3. Barriers to PA
Directions: Listed below are examples of PA barriers. Write P it is a PERSONAL barrier or E for ENVIRONMENTAL barrier.

1. Lack of Motivation
2. Accessibility of walking pathways
3. Support from family and friends
4. Unavailability of parks/grounds for activities
5. Fear injury
6. Health Considerations
7. Gadgets providing leisure
8. Use of elevators and vehicles

QUIZ no. 1. Complete the table below by listing the appropriate physical fitness test for each health-related fitness (HRF)
components.

BODY COMPOSITION CARDIOVASCULAR FLEXIBILITY MUSCULAR

ENDURANCE STRENGTH/ENDURANCE
1-4 5. 6. 7-9.

Activity 3. Barriers to PA
Directions: Listed below are examples of PA barriers. Write P it is a PERSONAL barrier or E for ENVIRONMENTAL barrier.

1. Lack of Motivation
2. Accessibility of walking pathways
3. Support from family and friends
4. Unavailability of parks/grounds for activities
5. Fear injury
6. Health Considerations
7. Gadgets providing leisure
8. Use of elevators and vehicles

QUIZ no. 1. Complete the table below by listing the appropriate physical fitness test for each health-related fitness (HRF)
components.

BODY COMPOSITION CARDIOVASCULAR FLEXIBILITY MUSCULAR

ENDURANCE STRENGTH/ENDURANCE
1-4 5. 6. 7-9.

Activity 3. Barriers to PA
Directions: Listed below are examples of PA barriers. Write P it is a PERSONAL barrier or E for ENVIRONMENTAL barrier.

1. Lack of Motivation
2. Accessibility of walking pathways
3. Support from family and friends
4. Unavailability of parks/grounds for activities
5. Fear injury
6. Health Considerations
7. Gadgets providing leisure
8. Use of elevators and vehicles

QUIZ no. 1. Complete the table below by listing the appropriate physical fitness test for each health-related fitness (HRF)
components.

BODY COMPOSITION CARDIOVASCULAR FLEXIBILITY MUSCULAR

ENDURANCE STRENGTH/ENDURANCE
1-4 5. 6. 7-9.