Lesson 7: Optimizing One’s Health

through Physical Fitness

Assessments
By: Mrs Rhodora D. Barrido
 What I Need To Know
By being active, you will burn calories that
you store from eating throughout the day
and—it can be as easy as walking the dog
or as rigorous as running a marathon.
Providing opportunities for children to be
active early on puts them on a path to better
physical and mental health. It's never too
late to jumpstart a healthy lifestyle.
 What I Need To Know
But before we dive in, let us see the
picture in a greater perspective. Physical
activity, along with proper nutrition, is
beneficial to people of all ages,
backgrounds, and abilities. And it is
important that everyone gets active: over
the last 20 years, there's been a significant
increase in obesity in Philippines.
 What I Need To Know
Filipino adolescents ranked almost at
the bottom 146 countries when it comes
to the level of physical activity,
according to a study from journal The
Lancet Child and Adolescent Health
found that 93.4% of school-going
Filipinos aged 11 to 17 lack physical
activities as of 2016.
What I Need To Know

The picture above describes

how physical inactivity can
have serious implications for
people’s health.
What I Need To Know
Approximately 2 million deaths per
year are attributed to physical
inactivity, prompting WHO to issue a
warning that a sedentary lifestyle
could very well be among the 10
leading causes of death and disability
in the world.
What I Need To Know
Sedentary lifestyles increase all
causes of mortality, double the risk
of cardiovascular diseases, diabetes,
and obesity, and increase the risks
of colon cancer, high blood
pressure, osteoporosis, lipid
disorders, depression and anxiety.
What I Need To Know
According to WHO, 60 to 85% of people in
the world, including teenagers—from both
developed and developing countries—lead
sedentary lifestyles, making it one of the
more serious yet insufficiently addressed
public health problems of our time.
What I Need To Know

It is estimated that nearly two-thirds

of children are also insufficiently
active, with serious implications for
their future health.
What I Need To Know
Among the preventive measures
recommended by WHO is moderate
physical fitness activity for up to 30
minutes every day. In addition to
individual lifestyle changes, governments
and policy makers are also recommended
to "move for health" by creating a
supportive environment for people.
What I Need To Know
Among the measures
recommended is promoting
physical activity programmes
in schools, communities and
health services.
What I Need To Know
In order to address physical inactivity,
there are various physical activities that
will optimize one’s health. However, there
is also a need to assess these physical
activities. Why do we have to assess
physical activities?
What I Need To Know
It isn’t enough to just come up with a
fitness activity and do it all the time. It
is important to know how effective the
activity is. Outcomes of physical
activity interventions should be
evaluated because this is the only way to I guess his workout is
determine whether they are effective. very effective
What I Need To Know
This is the only way to know if your
body is improving after consistent
physical activity. Moreover, assessing
physical activities can help measure if
the activities are useful in achieving
your health goals.
Table 1. Examples of various physical activities
Low Intensity Moderate Vigorous Intensity
Intensity
doing household brisk walking running
chores
taking the stairs playground swimming
instead of the activities
elevator
playing at the park Bike riding working with
resistance bands
 How about you, can you add more to the
list?
The problem of physical inactivity, along with this substantial
associated disease risks, has been described as pandemic. The
question now is then, how physical activity among children and
adolescents can be increased feasibly, effectively, and
sustainably to improve one’s health both acutely, and
throughout life?
But before we discuss further on that, we will contextualize physical
activity assessment as it used in our daily lives and as a routine.
What's New
Task 1: Different Kinds of Physical Activities

In optimizing one’s health, as a Senior High student, identify

the different activities you do every day so as to determine the
intensity as to low, moderate, and vigorous.
What Is it

Why do we have to assess physical

activities? It isn’t enough to just
come up with a fitness activity and
do it all the time. It is important to
know how effective the activity is.
What Is it
Outcomes of physical activity
should be evaluated and assessed
because it is the only way to
determine whether they are
effective or not. This is the only
way to know if your body is
improving after consistent physical
activity.
What Is it
Moreover, assessing
physical activities can
help assess if they are
useful in achieving your
health goals.
What Is it

The following are some of the methods used to assess the

physical activities.
What Is it
Table 3. Methods Used to Assess Physical Activities in Terms
of Intensity
Low intensity level – should be
Talk Test
able to sing
This determines the extent a
Moderate Intensity level – should
person has enough breath to
be able to carry on a conversation
be able to speak during
Vigorous Intensity level – too out
activity.
of breath to conduct a
conversation.
What Is it
Table 3. Methods Used to Assess Physical Activities in Terms
of Intensity Note the following formula:
Target Heart Rate
This determines if an Max Heart Rate = 220 – age
individual’s heart rate is
within the target zone During a Moderate Intensity level, an
during physical activity. individual should attain at 50-70% max
HR, and for a Vigorous Intensity level,
they should have 70-85% max HR.
What Is it
Table 3. Methods Used to Assess Physical Activities in Terms of Intensity

Perceived Exertion (Borg Rating

Scale)
This refers to how hard you feel your
body is working on a scale from 6-20.
6 being “no exertion at all” and 20
being “maximum exertion
What Is it
Table 3. Methods Used to Assess Physical Activities in Terms of Intensity

1 MET = energy (O2) used by

Metabolic Equivalent
the body as you sit quietly.
(MET Level)
A MET is the unit used
Moderate Intensity Activity – 3
to measure the amount of
to 6 METS
oxygen used by the body
Vigorous Intensity Activity –
during physical activity.
over 6 METS
What's More

Methods for Assessing Physical

Activity
What's More
Subjective Methods
Subjective methods are simply
physical activity assessment methods
that depend on the human perception
of human activity. Such methods are
predominantly used for measurement
in populations.
What's More
Subjective Methods
Examples:
Self-Report: this can be in the form of
physical activity diaries and logs
Recall: this method is usually made up of
short simple questionnaires of 5 – 15 item
and set to investigate physical activity
patterns
What's More
Objective Methods

Unlike the subjective

methods, objective methods
rely on solid data or
observations. These are
predominantly used for
measurement in individuals.
What's More
Objective Methods
Examples:
Heart-rate Telemetry:
Student wears device that
provides data on the heart rate
in response to exercise. Can
be set to record and collect
data.
What's More
Objective Methods
Examples:
Pedometry: Student wears device that
records the number of steps taken and
estimates the distance covered. 10,000
steps is considered equivalent to meeting
National Physical Activity Guidelines.
What's More
Objective Methods
Examples:
Accelerometry: Student wears
device to assess the
acceleration of the body in
certain directions. It provides
data on the frequency, duration
and intensity of activity.
What's More
Objective Methods
Examples:
Doubly Labelled Water:
Technique used to estimate total
energy expenditure accurately,
based on the movement of 2
different types of water found in the
body.
What's More
Objective Methods
Examples:
Direct Observation: Data collected
that measures activity in regards to
type, time, place and social setting.
This method is very useful for
children and adolescents.
What Is It
Accurate estimates of physical activity are essential
for advancing research on the health benefits of
physical activity; for understanding patterns and
correlates that influence physical activity behaviour;
and for evaluating interventions designed to
promote physical activity, improve health, or reduce
obesity.
What Is It
Indicators of physical fitness
(including body fatness) have
generally shown stronger links
with health indicators than with
physical activity. However, this is
due in part to the less precise
methods available to assess
physical activity.
What Is It
Physical activity directly
improves fitness (and body
composition) and consensus
suggests that it improves health
independently of both fitness
and fatness.  Athletes have nice
bodies for a reason
What Is It
Considerable attention has been given
to improving physical activity
assessment methods but progress has
been hampered by limitations in the
way that physical activity measures are
used, scored, and interpreted.
More often, age doesn't
matter to be physically fit
What Is It
Many options are available for
assessing physical activity, so it
is important to appreciate and
consider the relative advantages
and disadvantages of the various
measurement approaches.
What Is It

Now that we have discussed the importance of

optimizing one’s health through participation in
physical activity assessment, we will examine the
different concept that will be used in this subject.
What Is It

We will build your definition on the following key

concepts as a definitive source to “locate
evidence” while this guide provides frameworks
to evaluate options and to inform decisions about
the best ways to assess physical activity.
What Is It
Assesment
Refers to the evaluation of health
status that identifies the specific
needs of a person and how those
needs will be addressed.
What Is It
Physical Fitness
Refers to the ability of your body
systems to work together efficiently
to allow you to be healthy and
perform activities of daily living.
Being efficient means doing daily
activities with the least effort
possible.
What Is It
Intensity
Refers to how hard your body is
working during physical activity. Your
health and fitness goals, as well as your
current level of fitness, will determine
your ideal exercise intensity.
Typically, exercise intensity is That's why you need
described as low, moderate, or a lot of mental
vigorous. strength while
working out
What Is It
Sedentary Behaviour
Refers to any waking behaviour
characterized by an energy
expenditure ≤1.5 metabolic
equivalents (METs), while in a
sitting, reclining or lying posture
What Is It
Sedentary Behaviour
In general this means that
any time a person is sitting
or lying down, they are
engaging in sedentary
behaviour.
What Is It
Sedentary Behaviour
Common sedentary behaviours
include TV viewing, video game
playing, computer use
(collective termed “screen
time”), driving automobiles, and
reading.
What Is It
Physical Activity
refers to any bodily movement
resulting in energy expenditure
(EE), direct observation of the
individual's movement should
be used as the gold standard for
physical activity research. 
What Is It

Physical Fitness Plan

This is the written
schedule of all the
physical activities you will
take part in.
What Is It
Physical Fitness Plan
Before you begin your
physical activities, you
will submit your Plan to
your PE and Health
teacher, who will review it
for considerations.
What Is It
Physical Fitness Plan
The Plan maybe revised in further
assignments. You will then take
part in physical activities and
record them in your Physical
Activity Logs, accumulating at
least 80 hours of physical activity
participation time.
What Is It
Physical Activity Logs
This is where you record the time
spent doing the activities. You will use
the information from your logs to set
personal goals related to the type,
frequency, intensity and duration
(time) of your physical activity.
What's More
Task 2: Case Analysis
With the concept given above, let us now test your
comprehension. Answer the activity that follows.

Given below are situations that depict the different methods in

assessing physical fitness activities. Answer the given activity.
The first one is done for you.
From the example given above, it can be understood that Physical
Education assessment must be flexible, with student-centered
rubrics based on each student's starting point.
In addition to this, physical education assessment standards are
more holistic.
It attempts to ensure students cannot just do a push-up or
perform cheer dance, but can do it correctly and understand
how and why they should be doing it. We will integrate the
value of being literate and committed to the physical activity you
are going to indulge with.
Below is the sample table of Individualized Fitness Program
based on FITT Principle.

Table 5. Individualized Fitness Program based on FITT

Principle
Below is the sample table of Individualized Fitness Program
based on FITT Principle.
Table 6. Physical Activity Log Name
:_____________________
What's More
Task 3: Initiative, Responsibility and Leadership in Fitness
Activities

Leadership is the willingness of a person to motivate a group of

people on acting towards a specific goal. One can
show initiative by taking his/her own role and responsibilities,
as well as the leader taking the responsibility to take the lead.
What's More
Task 3: Initiative, Responsibility and Leadership in Fitness
Activities

The job of being a Fitness Leader has changed greatly over the
past few decades, and looks certain to continue changing.
Exercise classes are no longer simply the preserve of amateur
classes in community centres or halls, and the fitness industry
has seen significant growth in more affluent countries.
 What's More
Task 3: Initiative, Responsibility and Leadership in Fitness
Activities
With the focus of governments on the promotion of good health
and nutrition, membership of such clubs and interest in the
industry can only continue to increase. For people looking to build
careers in the fitness industry this means opportunities for roles
such as gym managers, life coaches, personal trainers, and fitness
leaders.
What's More
Task 3: Initiative, Responsibility and Leadership in Fitness
Activities

Do your own personal assessment inventory. With reference

from Table 5, create your own Individualized Fitness Program
based on FITT Principle.
 What I Have Learned
Task 4: Synthesizing Your Learning

Answer the following questions based on your learning. Be brief

and concise
What I Have Learned
Task 4: Synthesizing Your Learning
What I Have Learned
Task 4: Synthesizing Your Learning
What I Have Learned
Task 4: Synthesizing Your Learning
What I Can Do
Task 5: Physical Activity in Physical Education
Developing positive physical activity habits is like any other
behaviour – we learn by observing. Making physical activity
with your family can be a good avenue in building trust and a
sense of closeness. However, with the pandemic that we are
facing right now, there is a greater like hood that increased
prevalence of physical inactivity will happen.
What I Can Do
Task 5: Physical Activity in Physical Education
As a responsible Senior High student, you are challenged to
make a Physical Activity Program tailor fit to the exercise and
fitness needs of you and your family members. The table
provided below is a sample; you may enhance as to how you
like it. Have fun making and helping your family members
stay fit and healthy in this time of pandemic! Be creative.