MAPEH Q1, W5 - Your Fitness Status Describes Your Health Status Flashcards
(46 cards)
• process of establishing targets
• clear understanding of your intended goal or destination
Goal Setting
Be guided by SMART when setting your goal:
S - ________
M - __________
A - __________
R - _________
T - __________
Specific
Measurable
Attainable
Realistic
Time-bound
Digits give you a reliable result to quantify your progress.
e.g.
by using a measuring tape to measure your size
by using a weighing scale to measure your weight
by using a caliper to measure your body fat percentage
Facts and Figures
After you set your goal, achieve it within the time frame that you set. It keeps you organized and will help you achieve your goal.
Staying on Plan
Writing your progress with some personal notes gives you a tangible record of how well you are doing in achieving your goal.
Keep a Record
Creating a list of tasks in achieving your goal is another way of monitoring your progress.
e.g.
by writing tasks and dates
Checklist
If your goal is qualitative in nature (e.g., building your confidence), you can use this to track your progress.
e.g.
by creating your own rating system with definition and reason
by plotting your rating score on a graph
Rate Your Progress
tool used to measure one’s physical fitness level
Physical Fitness Test
a physical fitness test that involves the criteria that are related to your physical health
Health-related Fitness
the percentage of your body fat as compared to other tissues, such as bone and muscle
Body Composition
Body composition can be measured by computing your ____ ____ _____ (___).
Body Mass Index (BMI)
Formula for Computing BMI:
Weight (kg) / Height² (m²)
or
Weight (kg) ÷ Height² (m²)
Classification of BMI Score:
below 18.5
Underweight
Classification of BMI Score:
18.5-24.9
Normal
Classification of BMI Score:
25.0-29.9
Overweight
Classification of BMI Score:
30.0 and above
Obese
another way of estimating the amount of body fat, where skinfold thickness is measured using a fat caliper
Skinfold Measurement
way to determine how much risk of heart disease a person has
Waist-to-hip Ratio
Formula for Computing Waist-to-hip Ratio:
Circumference of the Waist (cm/in) / Circumference of the Hip (cm/in)
or
Circumference of the Waist (cm/in) ÷ Circumference of the Hip (cm/in)
ability of the body to do exercises in a long period of time because of the efficient supply of oxygen in the body
e.g.
brisk walking
running
swimming
aerobic dance
Cardiovascular Endurance
• ability of the muscle to work for a long period of time without immediately feeling fatigued
• associated with good posture
e.g.
lifting weights
sit-ups
Muscular Endurance
ability to produce force against resistance
e.g.
weightlifting
Muscular Strength
ability to freely do movements allowed by joints
e.g.
stretching
yoga
Flexibility
enhance one’s performance in athletic and sport events
Skill-related Fitness
