Midterm Exam Notes (PATHFit 1) PDF

1 MIDTERM EXAMINATION NOTES Movement Competency Training (PATHFit 1) Chapter 1: Physical Fitness “Making fitness a priority will energize you, make you look and feel better, and help you defuse stress.”...

1 MIDTERM EXAMINATION NOTES Movement Competency Training (PATHFit 1) Chapter 1: Physical Fitness “Making fitness a priority will energize you, make you look and feel better, and help you defuse stress.” ― Maryle Helen Bowers Physical Fitness Pre-Test A physical fitness test is a standardized test prepared by the former Bureau of Physical Education and School Sports (BPESS). It gives you information about the status of your overall physical fitness. It is a test designed to measure physical strength, agility and endurance. Direction: Below are the different physical fitness test that you have to perform, along with the mechanics, procedures and how to assess your results. Write the results of your test in the Physical Fitness Pre-Test form found in the Appendices. Execute the tests properly and correctly. Wear your workout attire (jogging pants/leggings, t-shirt, shoes). Part I: Health-Related Fitness Test A. Body Composition (Body Mass Index) BMI uses weight and height to determine whether an adult is within the healthy weight range, underweight, overweight or obese. It provides an estimate of total body fat and your risk of developing weight-related diseases. BMI is calculated by dividing weight by the square of height as follows: BMI = Weight (kg)/Height (m)2  2 To find your weight classification, see which of these BMI ranges your weight falls into: B. Waist Circumference To correctly measure waist circumference: Stand and place a tape measure around your middle, just above your hipbones Make sure tape is horizontal around the waist Keep the tape snug around the waist, but not compressing the skin Measure your waist just after you breathe out Men Women 78-94 cm 64-80 cm Normal Normal Risk 31-37 inch 25-31.5 inch 94-102 cm 80-88 cm Overweight Elevated Risk 37-40 inch 31.5-35 inch >102 cm >88 cm Obese High Risk >40 inch 35 nch  3 C. Flexibility (Sit & Reach) Purpose: This simple test is designed to measure the flexibility of your hamstrings and lower back. Equipment: ruler, step (optional, you could make your own sit and reach box if keen too) Procedure: The soles of the feet are placed flat against the box. Both knees should be locked and pressed flat to the floor - the tester may assist by holding them down. With the palms facing downwards, and the hands-on top of each other or side by side, the participant reaches forward along the measuring line as far as possible. Ensure that the hands remain at the same level, not one reaching further forward than the other. After some practice reaches, the participant reaches out and holds that position for at one-two seconds while the distance is recorded. Make sure there are no jerky movements. Extend as far as you can, record the result in cm, rest and repeat three times. Average your results for your final score. Sit & Reach Test men women Rating cm inches cm inches super > +27 > +10.5 > +30 > +11.5 excellent +17 to +27 +6.5 to +21 to +30 +8.0 to +10.5 +11.5 good +6 to +16 +2.5 to +11 to +20 +4.5 to +6.0 +7.5 average 0 to +5 0 to +2.0 +1 to +10 +0.5 to +4.0 fair -8 to -1 -3.0 to -0.5 -7 to 0 -2.5 to 0 poor -20 to -9 -7.5 to -3.5 -15 to -8 -6.0 to - 3.0 very poor < -20 -8.0 < -15 < -6.0  4 D. Cardiovascular Endurance (3-Minute Step Test) Material: With this test, you use a 12-inch step and a metronome, stopwatch, or metronome app for your mobile phone. Procedure: Get your heart rate before doing the test. Take your heart rate for one full minute, counting each beat. You step up and down (step/stair) for three minutes, then sit down and take your heart rate for one full minute, counting each beat. It's also great to use a heart rate monitor or heart rate app so you can actually see each beat. Check the charts below for your ratings. Ratings for Women Based on Age 18-25 26-35 36-45 46-55 56-65 65+ Excellent 52-81 58-80 51-84 63-91 60-92 70-92 Good 85-93 85-92 89-96 95-101 97-103 96-101 Above Average 96-102 95-101 100-104 104-110 106-111 104-111 Average 104-110 104-110 107-112 113-118 116-121 116-121 Below Average 113-120 113-119 115-120 120-124 119-127 123-126 Poor 122-131 122-129 124-132 126-132 129-135 128-133 Very Poor 135-169 134-171 137-169 137-171 141-174 135-155 Ratings for Men Based on Age 18-25 26-35 36-45 46-55 56-65 65+ Excellent 50-76 51-76 49-76 56-82 60-77 59-81 Good 79-84 79-85 80-88 97-93 86-94 87-92  5 Above Average 88-93 88-94 88-95 95-101 97-100 94-102 Average 95-100 96-102 100-105 103-111 103-109 104-110 Below Average 102-107 104-110 108-113 113-119 111-117 114-118 Poor 111-119 114-121 116-124 121-126 119-128 121-126 Very Poor 124-157 126-161 130-163 131-159 131-154 130-151 E. Strength (Push-up) This version is used for men: Begin in a pushup position on hands and toes with hands shoulder-width apart and elbows fully extended. While keeping a straight line from the toes to hips, and to the shoulders, lower your upper body so your elbows bend to 90 degrees. Push back up to the start position. That is one rep. Continue with this form and complete as many repetitions as possible without breaking form. Record the total number of full push-ups completed. Modified Pushup Test A modified version of the test is used for women, who tend to have less relative upper body strength than men. The test is conducted in the same way as above, but uses a modified, "on the knee" pushup position. Perform a short warmup before performing any fitness testing. Begin in a modified pushup position, on the hands and knees with hands shoulder- width apart and elbows fully extended. Drop the hips, and move the hands forward until you create a straight line from the knees, to the hips, and to the shoulders. While keeping a straight position from the knees to the shoulders, lower your upper body so your elbows bend to 90 degrees. Push back up to the start position. That is one rep.  6 Continue with this form and complete as many repetitions as possible without breaking form. Record the total number of full modified pushups completed. Push Up Fitness Test Results Men Age: 20-29 Age: 30-39 Age: 40-49 Age: 50-59 Age: 60+ Excellent 54 or more 44 or more 39 or more 34 or more 29 or more Good 45-54 35-44 30-39 25-34 20-29 Average 35-44 24-34 20-29 15-24 10-19 Poor 20-34 15-24 12-19 8-14 5-9 Very Poor 20 or fewer 15 or fewer 12 or fewer 8 or fewer 5 or fewer Women Age: 20-29 Age: 30-39 Age: 40-49 Age: 50-59 Age: 60+ Excellent 48 or more 39 or more 34 or more 29 or more 19 or more Good 34-48 25-39 20-34 15-29 5-19 Average 17-33 12-24 8-19 6-14 3-4 Poor 6-16 4-11 3-7 2-5 1-2 Very Poor 6 or fewer 4 or fewer 3 or fewer 2 or fewer 1 or fewer Part II: Skill-Related Fitness Test A. Speed (60-Meter Sprint) Purpose: The aim of this test is to determine acceleration and speed. Materials: measuring tape or marked running track, stopwatch, cone markers, level, firm, straight and clear surface of at least 80 meters. Procedure: The test involves running a single maximum sprint over 60 meters, with the time recorded. A thorough warm up should be given, including some practice starts and accelerations. Start from a stationary position, with one foot in front of the other. The front foot must be on the starting line. This starting position should be held for about 2 seconds prior to starting, and no rocking movements are allowed. The tester should provide hints for maximizing speed (such as keeping low, driving hard with the arms and legs) and encouragement to continue running maximally through the finish line. The person timing should stand at the finish line with one arm held high, call ‘ready’ then sweep down their arm quickly to start the subject (do not call  7 ‘go’ due to the time delay in the subject hearing it). As the arm sweeps down, the tester should start the stopwatch which is held in the downward sweeping arm, and finish the stopwatch as their chest passes through the finish line. B. Power (Vertical Jump) Purpose: to measure the leg muscle power Materials: measuring tape or marked wall, chalk for marking wall. Procedure: Stands side on to a wall and reach up with the hand closest to the wall. Keeping the feet flat on the ground, the point of the fingertips is marked or recorded. This is called the standing reach height. The athlete then stands away from the wall, and leaps vertically as high as possible using both arms and legs to assist in projecting the body upwards. The jumping technique can or cannot use a countermovement. Attempt to touch the wall at the highest point of the jump. The difference in distance between the standing reach height and the jump height is the score. The best of three attempts is recorded. men women Rating cm inches cm inches excellent > 28 > 70 > 24 > 60 very good 24 - 28 61-70 20 - 24 51-60 above average 20 - 24 51-60 16 - 20 41-50 average 16 - 20 41-50 12 - 16 31-40 below average 12 - 16 31-40 8 - 12 21-30 poor 8 - 12 21-30 4-8 11-20 very poor