Self- Assessment Through Sports

Activity 1: Can I Do It?

What’s my Status? Physical Activity Questionnaire Readiness (PAR-Q & YOU) will help
you determine your general health status before doing any physical activity like playing
basketball. Answer the questions honestly by checking the box of your choice.

Physical Activity Questionnaire Readiness (PAR-Q & YOU) 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 (for example, back, bee or
hip) that could be made worse by 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 another reason why you should not do physical
activity?
Activity 2: Move it!
Before doing this activity please be aware of the following: (TAKE A PHOTO AND SEND TO
ME)

1. Wear proper PE attire.

2. Find a flat and comfortable space.

Directions: Try to perform the following activities

20 Jumping Jacks 1 min. Plank

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10 Push up Sit and Reach

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Answer the following questions HONESTLY:

1. Did you perform the given illustrations?

2. Which illustration(s) were you able to perform? Why?

3. Which illustration(s) were you not able to perform? Why?

4. What did you feel upon performing the different illustrations?

5. If there were illustrations that you were not able to perform, what should you do to
accomplish such activity?

Engaging in sports plays a vital role in determining the level of health- related fitness of every
student. It enables them to perform while maintaining their physical and emotional well-being.
Athletics
• The word athletics is derived from the Greek word "athlos" (ἄθλος), meaning "contest"
or "task".
• Is the collective name for a collection of sporting events that involve competitors running,
throwing, walking and jumping
Components of Health-Related Fitness:
1. Body composition - is the proportion of fat and non-fat mass in your body.
Formula:
WEIGHT (in Kilograms)
HEIGHT (in Meters)²
2. Aerobic capacity – Aerobic capacity refers to your body's ability to efficiently use oxygen.

50 m sprint test is a test for cardiovascular endurance level by running a single
maximum sprint over 50 meters with time recorded.
3. Muscular strength – Muscular strength is the amount of force you can put out or the
amount of weight you can lift.
Shot put event is an activity that involves throwing a heavy circular ball – the
shot. Record by the farthest distance.
4. Muscular endurance – Muscular endurance is how many times you can move that
weight without getting exhausted (very tired).
 4 x 100 relay is an activity that test your muscular endurance reaching the end of
the race as quickly as possible and each member of the team takes a turn in
completing part of the course.
5. Flexibility – Flexibility is the ability of a joint or series of joints to move through an
unrestricted, pain free range of motion.
 Stand and reach flexibility test is a simplified version of the traditional sit and
reach test. This activity aims to measure the flexibility of the lower back and
hamstring muscles. The score is recorded to the nearest centimeter or half inch as
the distance reached. If the subject can reach past their toes, measure the distance
how far past the toes they can reach. Any distance before the toes will be a
negative score.

Barriers to Physical Activity

Personal Barriers – Some common explanations (barriers) that people cite for
resistance to exercise are:
 1. Insufficient time to exercise/playing sports
2. Inconvenience to exercise/playing sports
3. Lack of self-motivation
4. Non-enjoyment, boredomof exercise/playing sports
5. Lack of confidence in their ability to be physical active (low self-efficacy)
6. Fear of being injured or having been injured recently
7. Lack of self-management skills, such as the ability to set personal goals, monitor
progress, or reward progress toward such goals
8. Lack of encouragement, support, or companionship from family and friends
9. Non-availability of parks, sidewalks, bicycle trails, or safe and pleasant walking paths
close to home or the workplace.

Environmental Barriers – Obvious factors include the accessibility of walking paths, cycling
trails, and recreation facilities. Factors such as traffic, availability of public transportation,
crime and pollution may also have an effect. Other factors include our social environment,
such as support from family and friends and community spirits.

Barriers to one's diet

1. Lack of self-discipline (some cannot suppress their desire to eat unsafe food)
2. Insufficient time to prepare (sometimes unhealthful food is cheaper)
3. Few choices (usually you don't have influence over what's regularly sold in the store)
4. Lack of self-discipline (some cannot control their urge to eat unhealthy food)
5. Insufficient time to prepare (the unhealthy foods are the cheaper priced options)
6. Limited options (you have no control as to what is regularly sold in the cafeteria

Instruction. Choose only one activity. Try me or What I Think

Try me!
Directions: To determine your learning on the lesson, choose any two athletic
events to perform. (VIDEO)

Athletic Very Good Good Fair Comment

Events
(5 pts) (4 pts) (2 pts)

50 m sprint
test

Shot put

4 x 100
relay

Stand and
reach
flexibility
test

What I Think!
 Directions: Imagine that you are writing an article for sports magazine. Your task is to
write an essay about How to Enhance my Fitness and how to encourage the people to
become physically fit by engaging in sports. Write your answer on your activity sheet