Republic of the Philippines

BASILAN STATE COLLEGE

COLLEGE OF HEALTH AND SCIENCES
Isabela City, Basilan
WORKSHEET I

Name : ____________________________________________
Course & Year : ____________________________________________
P.E. Schedule : ____________________________________________
Contact Number : ____________________________________________
Email Address : ____________________________________________

Activity 1

Direction: Using the subjective evaluation of present level of physical fitness checklist.
Read the following questions carefully and check (/) the box of your answer as honestly as
possible.
Subjective Evaluation of Present Level of Physical Fitness
YES NO
1. Do you feel tired when you wake up in the morning and often do not really
want to get out of bed?
2. Do you yawn regularly throughout the day?

3. Do you become fatigue from task requiring minimal energy such as

climbing several flights of stairs or walking around in a shopping mall?
4. Do you run out of energy by the middle of the day or the early afternoon
and often wish that you had the opportunity to lie down and take a nap?
5. When you look at yourself do you wished you weighed less and/or less fat
in specific areas of your body?
6. Do you frequently fall as sleep in the evenings while reading of watching
television?
7. Are you often too tired to participate in active leisure activities?

8. Are you vulnerable to frequently aches and pains?

9. Do you generally lack of energy and vitality?

10. Do you buy a new pair of exercise shoes every year or so because the old
ones are dirty rather worn out?

TOTAL
THIS QUESTIONNAIRE WAS ADOPTED FROM WMSU-CPERS LECTURE NOTES
 Republic of the Philippines
BASILAN STATE COLLEGE
COLLEGE OF HEALTH AND SCIENCES
Isabela City, Basilan
WORKSHEET II

Name : ____________________________________________
Course & Year : ____________________________________________
P.E. Schedule : ____________________________________________
Contact Number : ____________________________________________
Email Address : ____________________________________________

Activity 2

Direction: Using the physical activity readiness questionnaire (PAR-Q) checklist. Read the
following questions carefully and check (/) the box of your answer as honestly as possible.

Note: The questionnaire is suitable for those aged between 15 and 69. If you are over 69
years of age, and you are not used to being very active, consult with your doctor.
Physical Activity Readiness Questionnaire (PAR-Q)
YES NO
Has your doctor ever said that you a have a heart condition and that
you should only do physical activity recommended by a doctor?
Do you feel pain in your chest when you do physical activity?

In the past month, have you had chest pain when you were not doing
physical activity?
Do you lose your balance because of dizziness?

Do you have a bone or joint problem that may could be worse by a

change in your physical activity?
Do you ever lose consciousness?

Do you know of any other reason why you should not do physical
activity?

TOTAL
THIS QUESTIONNAIRE WAS ADOPTED FROM WMSU-CPERS LECTURE NOTES
 Republic of the Philippines
BASILAN STATE COLLEGE
COLLEGE OF HEALTH AND SCIENCES
Isabela City, Basilan
WORKSHEET III

Name : ____________________________________________
Course & Year : ____________________________________________
P.E. Schedule : ____________________________________________
Contact Number : ____________________________________________
Email Address : ____________________________________________

Activity 3

Direction: Record the result of your fitness assessment on the table below. One of the
family members will get your anthropometric measurement. Please avoid erasure!

Note: The result of your assessment will help you determine the needs of your fitness
program and clear picture of your previous status and present condition.

My Personal Fitness Record

Name : 1 X 1 PHOTO
Date of Birth :
Age :
Gender :
Course & Year :
P.E. Schedule :

Anthropometric Measurement
st
Test 1 Trial 2nd Trial 3rd Trial
Height
Seated Height
Arm Span

Weight

Relax Arm L: R: L: R: L: R:
Tense Arm L: R: L: R: L: R:
Forearm L: R: L: R: L: R:
Chest
Waist
Hip
Thigh L: R: L: R: L: R:
Calf L: R: L: R: L: R:
Ankle L: R: L: R: L: R:

Date: Date: Date:

Attested by:
Signature Over Printed Name Signature Over Printed Name Signature Over Printed Name
 Republic of the Philippines
BASILAN STATE COLLEGE
COLLEGE OF HEALTH AND SCIENCES
Isabela City, Basilan
WORKSHEET IV

Name : ____________________________________________
Course & Year : ____________________________________________
P.E. Schedule : ____________________________________________
Contact Number : ____________________________________________
Email Address : ____________________________________________

Activity 4

Direction: Set and monitor target fitness goals. Fill out the form of My Little Step to
Wellness. Avoid Erasure!

My little Step to Wellness

Step 1: Health Assessment
Last Name First Name M.I. Age Height Sex

BMI Evaluation Desired body weight

Current Lifestyle: Wellness Goal:

Light (0-3x a month exercise Weight gain
Moderate (4-7 a month exercise) Weight loss
Active (8x up a month exercise) Maintain

Step 2: Goal Setting Step 3: Monthly Target-Setting

IDEAL Oct Nov Dec Jan Feb Mar
Actual Weight
Target Weight
Waist Circumference
Target Waistline
Hip Circumference
Waist/Hip Ratio
(WHR)
Target
Waist/Hip Ration
ADOPTED FROM NESTLE PHILIPPINES, INC.

What is your focus?

Arm Belly Butt Thigh Total Body

Set your Weekly Goal (at least 3 days a week)

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
 Republic of the Philippines
BASILAN STATE COLLEGE
COLLEGE OF HEALTH AND SCIENCES
Isabela City, Basilan
WORKSHEET V

Name : ____________________________________________
Course & Year : ____________________________________________
P.E. Schedule : ____________________________________________
Contact Number : ____________________________________________
Email Address : ____________________________________________

Activity 5

Direction: Read and understand the statement carefully. Write your answers on the
activity worksheets. Please answer the question as honestly as possible. Avoid erasure!

1. Explain why fitness is achieve, not received?

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 Republic of the Philippines
BASILAN STATE COLLEGE
COLLEGE OF HEALTH AND SCIENCES
Isabela City, Basilan
WORKSHEET VI

Name : ____________________________________________
Course & Year : ____________________________________________
P.E. Schedule : ____________________________________________
Contact Number : ____________________________________________
Email Address : ____________________________________________

I. Identification. Read each statement carefully. Write the correct answer on the space
provided before each number. Avoid erasure!

____________________1. It means that you have friends with whom you discuss your
problem and spend time.
____________________2. The ability to control your feelings and expressed in an
appropriate way.
____________________3. An integral part of the educational program designed to promote
the development of the total individual, physically, emotionally,
mentally, and socially in the performance of properly selected
physical activities under a well-trained leader or trainer.
____________________4. It means you can get through your day at school and still have
energy to do homework, engage in outside activities and socialize
with friends.
____________________5. It determined largely by the decision you make about how you
live.

____________________6. It means you are working to achieve your potential to find

harmony on living and you are at peace with yourself and those
around you.
____________________7. It means you are open to learning new things and accepting new
ideas.
____________________8. The state of being associated with freedom from disease and
illness, it can be determine or influence by factors beyond your
control, such as your certain age and family history.
____________________9. It is describe by the term wellness.

____________________10. It is describe to unhealthy lifestyle such as smoking, drinking

alcohol and using of illegal drugs can lead to illness and death.
____________________11. It is composed of seven questions answerable by yes or no.
____________________12. The rating of Waist to hip ratio for both men and women is 1.0.
____________________13. A healthy waist to hip ratio for women.
____________________14. To be able to perform well and identify potential for physical
activity, one must be able to measures body parts.
____________________15. Is having the capability to do what you want to do and do what
you want to do.
____________________16. It refers to attending classes, doing homework or going to
school.
____________________17. It refers to playing sports, watching movies or doing arts and
crafts.
____________________18. It refers to attending to household’s problem or doing important
 Republic of the Philippines
BASILAN STATE COLLEGE
COLLEGE OF HEALTH AND SCIENCES
Isabela City, Basilan
errands.
____________________19. The body mass index of an overweight person.
____________________20. It is the distance between the floors to the vertex of the head.

II. Compute the following; show your solution. Use extra sheets if needed.

A. Use the result of your anthropometric measurement.

1. Body mass index
2. Waist to hip ratio

B. BMI
1. 156 cm; 56 kg
2. 174 cm; 50 kg
 Republic of the Philippines
BASILAN STATE COLLEGE
COLLEGE OF HEALTH AND SCIENCES
Isabela City, Basilan