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CHAPTER I

INTRODUCTION

1. A IMPORTANCE AND SIGNIFICANCE OF THE CASE STUDY

This research is compelling because it is also for the subject’s and the researcher’s profit. It is

not only for the researcher’s profit but also for anyone or any student who would want to use this

case study as a guide to help them attain information on how to execute the proper ways of doing

the routines. This could also be profitable for those who would want to build their body to

achieve the optimal physical fitness for them to feel better, have more energy, become more

focused and, perhaps live longer.

This study was done in a gym. However, the exercises/routines mentioned throughout the

study could also be done at home, or anywhere the subject finds convenient provided, he has the

proper e!uipment needed to perform the activities. "lthough a gym is recommended for the

subject to use, it is not bad to try this at home for those who cannot afford to go to the gym.

#ports and dancing is a common activity for a $"%&H $ajor. #tudents under the course

are always active and productive. #o it is important for them to maintain their physical fitness.

Through this guide, the students are able to attain 'nowledge about the body’s structure and

function. Thus, develop their strengths and wea'nesses whilst doing the activity mentioned in

this case study. The effects of this training is conducive to the strengthening of one’s

"nthropometric Health(related components and #'ill(related components. How long should we

do the activities) *ou may as'. The number of sessions done depends upon the user. If he/she

wishes to do the said activities. If the user has achieved their goal, then they can stop or ta'e a

rest from the training done.

1



CHAPTER II

MEASUREMENT AND EVALUATION

2. A IMPORTANCE OF MEASUREMENT AND EVALUATION

The purpose of measuring and evaluating is to determine an individual’s "nthropometry.

+amely Height, -eight, orearm, and etc. It also includes activities that measure the

individual’s Health and #'ill(related components.

It is important to recognie one’s "nthropometry for they will be able understand or

'now their capabilities. It is also significant to 'now one’s limitations because it will avoid

problems or accidents when they would perform light or heavy tas' 01ifting weights, how many

laps they should run and, etc.2.

Tests will be done individually before and after 0%re and %ost(test2. In the %re(test the

individual will underta'e a series of activities that will determine his "nthropometry in

cogniant to health(related components and s'ill(related components. "fter doing the activities

the facilitators of the will tell you do a certain tas'. "fter doing the tas', facilitators will instruct

the ones ta'ing doing the activity to do again the test 0this is the %ost(test2 the one after doing a

certain tas' instructed by the facilitators before the %ost(test. The purpose of the %ost(test is to

determine if there were any changes at all from the previous test.

&valuation will be made and recommendations will be advised after doing the activity

0pre and post(test2 The &valuation will be the 3$I or the 3ody $ass Index. 4ut of the data

recorded, the 3$I of the individual will be extrapolated and recommendations will be pooled

out depending on the result of the individual’s data.

2



1. B PROCEDURE AND RESULTS OF PRE-TEST AND POST-TEST

PROCEDURE OF PHYSICAL FITNESS TEST

ANTROPOMETRIC

• Height

5emove hair ornaments, jewelry, buns and braids from the top of the head in order to measure

stature properly. -ith shoes removed, instruct the subject to stand straight up, ta'e a deep breath

and hold it 0this will straighten your bac'2, and loo' straight ahead. 5ecord the height of the

subject in centimeters or inches.

• -eight

Have the subject remove his shoes and as much other clothing as possible. Instruct the subject to

stand with both feet at the center of the scale. 5ecord the -eight.

• 5elaxed "rm 6irth

irst mar' the site to be measured. This girth measurement is usually ta'en on your right arm.

The arm should relaxed and hanging by the side. The circumference is ta'en at the level of the

mid(point between the acromion 0boney point of shoulder2 and the olecranon 0boney point of

elbow2 processes. -hen recording, you need to ma'e sure the tape is not too tight or too loose, is

lying flat on the s'in, and is horiontal.

• Tensed "rm

3



The arm is raised to a horiontal position in the sagittal 0forward2 plane, with the elbow at about

78 degrees. The subject maximally contracts the biceps muscle, and the largest circumference is

measured. -hen recording, you need to ma'e sure the tape is not too tight or too loose, is lying

flat on the s'in, and is 'ept vertical. The maximal girth is not always obvious, and the tape may

need to be moved along to find the point of maximum circumference.

• orearm

This girth measurement is usually ta'en on the right side of the body. The subject holds the arm

out with the palm facing upwards. The measurement is ta'en along the forearm at the point of

the largest circumference. The maximal girth is not always obvious, and the tape may need to be

moved up and down along the forearm to find the point of maximum circumference, which will

usually be found closer to the elbow. -hen recording, you need to ma'e sure the tape is not too

tight or too loose and is lying flat on the s'in.

• 9hest

This measure is ta'en at the level of the middle of the sternum 0breast(bone2, with the tape

passing under the arms. "fter the tape is in position, the arms should be relaxed by the side, and

the measurement ta'en at the end of a normal expiration. -hen recording, you need to ma'e sure

the tape is not too tight or too loose, is lying flat on the s'in, and is horiontal, particularly

around the bac'.

• -aist

The waist measurement is ta'en at the narrowest waist level, or if this is not apparent, at the mid(

point between the lowest rib and the top of the hip bone 0Illiac crest2.If you are unsure if this

4



measurement was ta'en at the narrowest level, ta'e several measurements at different levels and

ta'e the lowest measurement. #ome procedures measure abdominal circumference at the level of

the umbilicus 0belly(button2. -hen recording, you need to ma'e sure the tape is not too tight or

too loose, is lying flat on the s'in, and is horiontal.

• Hip

The hip girth measurement is ta'en over minimal clothing, at the level of the greatest protrusion

of the gluteal 0buttoc'2 muscles. The subject stands erect with their weight evenly distributed on

both feet and legs slightly parted, ma'ing sure not tense the gluteal muscles. -hen recording,

you need to ma'e sure the tape is not too tight or too loose, is lying flat and is horiontal. It may

help to have the subject stand on a box to ma'e the measurement easier.

• Thigh

This girth measurement is usually ta'en on the right side of the body 05ight thigh2. The subject

stands erect with their weight evenly distributed on both feet and legs slightly parted. The

circumference measure is ta'en : cm below the gluteal line or fold 0buttoc' crease2 with the tape

held horiontal. -hen recording, you need to ma'e sure the tape is not too tight or too loose, and

is lying flat on the s'in.

• 9alf

This girth measurement is usually ta'en on the right side of the body. The subject stands erect

with their weight evenly distributed on both feet and legs slightly apart. The leg should be put on

a chair. The measurement is ta'en at the level of the largest circumference of the calf. The

maximal girth is not always obvious, and the tape may need to be moved up and down to find the

5



point of maximum circumference. -hen recording, you need to ma'e sure the tape is not too

tight or too loose, is lying flat on the s'in, and is horiontal. It may help to have the subject stand

on a box to ma'e the measurement easier.

• "n'le

This girth measurement is usually ta'en on the right side of the body, at the level of the

narrowest point of the an'le. The minimal girth point is not always obvious, and the tape may

need to be moved up and down to find the point of least circumference. -hen recording, you

need to ma'e sure the tape is not too tight or too loose, is lying flat on the s'in, and is horiontal.

It may help to have the subject stand on a box to ma'e the measurement easier.

COORDINATION

• "lternate Hand -all Toss Test

" mar' is placed a certain distance from the wall 0e.g. ; meters, < feet2. The subject stands

behind the line and facing the wall. The ball is thrown from one hand in an underarm action

against the wall, and attempted to be caught with the opposite hand. The ball is then thrown bac'

against the wall and caught with the initial hand. The test can continue for a nominated number

of attempts or for a set time period 0e.g. <= seconds2. 3y adding the constraint of a set time

period, you also add the factor of wor'ing under pressure.

FLEXIBILITY

• #it and 5each

6



#it on the floor with the yardstic' between your legs, your feet := to :; inches apart, and your

heels even with the tape at :8(inch mar'. %lace one hand over the other. The tips of your two

middle fingers should be on top of one another. #lowly stretch without bouncing or jer'ing and

slide your fingertips along the yardstic' as far as possible.

BALANCE

• #tor' 3alance stand Test

5emove the shoes and place the hands on the hips, then position the non(supporting foot against

the inside 'nee of the supporting leg. The subject is given one minute to practice the balance.

The subject raises the heel to balance on the ball of the foot. The stopwatch is started as the heel

is raised from the floor. The stopwatch is stopped if any of the follow occur

× The hand0s2 come off the hips

× The supporting foot swivels or moves 0hops2 in any direction

× The non(supporting foot loses contact with the 'nee.

× The heel of the supporting foot touches the floor.

AGILITY

• >rop Test 05eaction #tic'2

The person to be tested stands or sits near the edge of a table, resting their elbow on the table so

that their wrist extends over the side. The assessor holds the ruler vertically in the air between the

subject?s thumb and index finger, but not touching. "lign the ero mar' with the subject’s

fingers. The subject should indicate when they are ready. -ithout warning, release the ruler and

7



let it drop ( the subject must catch it as !uic'ly as possible as soon as they see it fall. 5ecord in

meters the distance the ruler fell. 5epeat several times and ta'e the average score.

MUSCULAR ENDURANCE

• %ush(ups

$en should use the standard @military style@ pushup position with only the hands and the toes

touching the floor in the starting position. -omen have the additional option of using the @bent

'nee@ position. To do this, 'neel on the floor, hands on either side of the chest and 'eep your

bac' straight. 1ower the chest down towards the floor, always to the same level each time, either

till your elbows are at right angles or your chest touches the ground. >o as many push(ups as

possible until exhaustion. 9ount the total number of pushups performed.

MUSCULAR STRENGTH

• 3ench %ress Test

The subject starts by lying flat on a bench, with feet flat on the floor and buttoc's and shoulders

touching the bench. The bar is grasped at slightly wider than shoulder width apart 0so that the

elbows are at right angles at the lowest point2. Tests usually begin with the arms fully extended,

holding the weight directly above the chest. The weight is lowered at a controlled speed and with

a smooth motion, to just touch the chest then returned to the starting position.

POWER

• #tanding 1ong Aump

8



The subject stands behind a line mar'ed on the ground with feet slightly apart. " two foot ta'e(

off and landing is used, with swinging of the arms and bending of the 'nees to provide forward

drive. The subject attempts to jump as far as possible, landing on both feet without falling

bac'wards.

AGILITY

"gility T(test

The facilitators set up the cones 09one ", 9one 3, 9one 9 and, 9one >2. 4n the command of

the timer, the subject sprints from cone " to cone 3 and touches the base of the cone with their

right hand. They then turn left and shuffle sideways to cone 9, and also touches its base, this

time with their left hand. Then shuffling sideways to the right to cone > and touching the base

with the right hand. They then shuffle bac' to cone 3 touching with the left hand, and run

bac'wards to cone ". The stopwatch is stopped as they pass cone ".

SPEED

#peed Test/#print Test

The test involves running a single maximum sprint over a set distance, with time recorded. "fter

a standardied warm up, the test is conducted over a certain distance, such as :=, ;=, 7= and/or

8= meters or yards, depending on the sport and what you are trying to measure. The starting

position should be standardied, starting from a stationary position with a foot behind the starting

line, with no roc'ing movements.

CARDIOVASCULAR ENDURANCE

• #tep(Test

#tep on and off the box for three minutes. If a box is not available, loo' for a ladder. #tep up with

one foot and then the other. #tep down with one foot followed by the other foot. Try to maintain

9



a steady four beat cycle. It?s easy to maintain if you say @up, up, down, down@. 6o at a steady

and consistent pace.

PHYSICAL FITNESS PRE-TEST RESULT

ANTHROPOMETRIC

COMPONENTS

ACTIVITY PRE-TEST RESULT FITNESS CATEGORY

HEIGHT 159 cm

WEIGHT 55 !

RELAXED ARM 29.5 cm

TENSED ARM "#.5 cm

FOREARM 25.5 cm

CHEST $2.2 cm

WAIST %2.1 cm

HIP 91.5 cm

THIGH &5 cm

CALF "5 cm

AN'LE 25.5 cm

HEALTH-RELATED COMPONENTS


BODY COMPOSITION

BMI

WHR

1(.(

#.$

FLEXIBILITY

S)* +, R+c/ "2 cm EXCELLENT

MUSCULAR STRENGTH

B,c/ P0 %5 3.

10



MUSCULAR

ENDURANCE

P4/-4

1& BELOW AVERAGE

CARDIOVASCULAR

ENDURANCE

S*-** P4 0+*

95 BPM ABOVE AVERAGE

S'ILL-RELATED COMPONENTS


BALANCE

S*60 B++,c S*+,

T*

2( c AVERAGE

POWER

S*+,),! L6,! 74m 155 cm VERY POOR

SPEED

S T*8 S0),*T*

5.$" c. POOR

REACTION TIME

D06 T* 1".5 c.

AGILITY

A!))* T-** 1&.&1 c.

COORDINATION

A*0,+* H+, W+

T6

1" 8 m),. POOR

11



2. C VALIDITY OF THE PROCEDURE

The procedure of the activity is valid as the following were observed

The test was conducted at the Aambangan >ance 5oom from ;<= to 7== in the

afternoon.

The room was well ventilated and uncongested.

-e were facilitated by %rof. "rlene Bcol, our subject adviser along with two student

teachers to assure that the activity were correctly and properly executed.

-e wore the proper prescribed %.&. Bniform.

The materials and e!uipment needed in the activity were available.

-e performed the activity properly by following the instructions on how the activity

should be done accordingly.

#aid activities were done twice. 0%re(test and %ost(test2

&ach activity performed was done with a partner.

"ctivities done were scored and recorded.

The student teachers of %rof. "rlene were present and guided us

-e were oriented on how to do the activities with our partners.

5ecorded scores were chec'ed and verified.

"ctivities were done within several meetings

"ttendance of the students/subjects were chec'ed 3$I of each individual were given

5ecommendations were given after the chec'ing of the 3$I

2. D THE CLIENT

N+m 9lifford 3on . "lvare

M63) N6.=C<D::E;:7:

A! :D

12



B)0*/+* 4ctober ;F, :CCE B)0*/+c Gamboanga 9ity

S: $ale C);) *+*4< #ingle

C)*)=,/) %ilipino R)!)6, 5oman 9atholic

E*/,)c)* Gamboangueno D)+c* &nglish, ilipino, and 9havacano

M6*/0 6ladys . "lvare Occ4+*)6,< 6ovt. &mployee

F+*/0 "lbert . "lvare Occ4+*)6, 6ovt. &mployee

13



CHAPTER III

TRAINING PROGRAM

2. A IMPORTANCE OF TRAINING ACTIVITIES TO FITNESS RELATING TO

SPORTS

" sport is a contest or a game in which people do certain physical activities according to a

specific set of rules and compete against each other. &ach of which is scored separately to

determine a winner. In this physical contest s'ills are needed. +amely #trength, 9oordination,

#peed, "gility and etc. These s'ills are needed in order to compete against other players. 1ac'ing

one of these s'ills ma'e the player inade!uate. #o it is necessary to train these s'ills in each of

their fields.

"s we use our body, we need to be aware of its framewor', strengths, wea'nesses,

limitations, and capabilities. In sports, you don’t only use your body or flexibility you also use

your brain. -e need to train in order to achieve an optimum level of performance. 5ome wasn’t

built in a day is the best way to put it. If you want to develop your s'ills in sports, then you

better train.

&xamples of sports demonstrating different s'ills are 6ymnastics, 3as'etball, Hoc'ey,

3aseball, Jolley ball, #wimming, -eightlifting, Trac' K ield and many other. In bas'etball for

example is that it shows that a player demonstrates Intellect, 9oordination, "gility and 5eaction

time when playing. This goes to show that if a player lac's one of these s'ills he is inade!uate.

Therefore its significance is applied. In sports it is important to train and develop many s'ills in

order to perform or play.

14



". B DRILLS AND PROCEDURES

:. S>UATS

#tand facing a wall with your arms extended overhead. %lace your palms on the wall. The

correct distance from the wall is the one where your palms touch the wall without you having to

lean forward from the waist 0i.e. slouching2. #it bac' by pushing your buttoc's behind you as if

pretending you are going to sit on a high bar stool. 1et your palms slide down the wall as you

bend your 'nees without bending your elbows.

;. DUMBBELL SHOULDER PRESS

Hold a dumbbell in each hand and sit on a bench with a bac' support. %lant your feet firmly on

the floor about hip(width apart. 3end your elbows and raise your upper arms to shoulder height

so the dumbbells are at ear level. %ull your abdominals in so there is a slight gap between the

small of your bac' and the 3ench. %lace the bac' of your head against the pad. %ush the

dumbbells up and in until the ends of the dumbbells touch lightly, directly over your head, and

then lower the dumbbells bac' to ear level.

<. BICEP CURLS

Hold a dumbbell in each hand and stand with your feet as wide apart as your hips. 1et your arms

hang down at your sides with your palms forward. %ull your abdominals in, stand tall, and 'eep

your 'nees slightly bent. 9url both arms upward until they’re in front of your shoulders. #lowly

lower the dumbbells bac' down

.

15



7. TRICEP EXTENSION

#tand up and hold one dumbbell with both hands behind your head, upper arms pointing straight

up, elbows at C= degree angles.

8. BENCH PRESS

1ie down on your bac' on the bench and grasp the barbell with both hands in a wide(grip

position. %ush the barbell straight up until your elbows are close to being loc'ed and lower it

bac' slowly after a short pause. 3reathe out while pushing the bar and breathe in while lowering

it bac'.

D. SIT-UPS

1ie down on the bench, 'nees at C= degree angles, feet stabilied by the foot pads and place your

hands behind your ears. 5oll your upper body up until your elbows touch your 'nees 0or close to

it2 and lower yourself bac' down after a short pause. To avoid pulling your nec' with your

hands, loo' straight up instead of loo'ing at your 'nees.

F. LATERAL PULL-DOWN

6rasp the bar using a wide grip and sit down maintaining the upper body in an upright position,

slightly leaning bac' from the hips. %ull the bar in front of your face to the top of your chest and

pause. #lowly release the bar bac' to the starting position by straightening your arms.

16



TRAINING PERIODI?ATION

D+ D+* Ac*);)*) D6, I,*04c*60

S)!,+*40

7ULY 2#15

D+ 1 2& *SQUATS *SHOULDER

PRESS

*BICEP CURL *TRICEP

EXTENSION

* HAMMER THROW * BENCH PRESS

*SITUPS *LATERAL PULL

DOWN

D+ 2 2$ *SQUATS *SHOULDER

PRESS

*BICEP CURL *TRICEP

EXTENSION



DOWN

D+ " "1 *SQUATS *SHOULDER

PRESS

*BICEP CURL *TRICEP

EXTENSION



DOWN

AUGUST 2#15

D+ & 1#*SQUATS *SHOULDER

PRESS

*BICEP CURL *TRICEP

EXTENSION



DOWN

D+ 5 11 *SQUATS *SHOULDER

PRESS

*BICEP CURL *TRICEP

EXTENSION



DOWN

D+ ( 12 *SQUATS *SHOULDER

PRESS

*BICEP CURL *TRICEP

EXTENSION



DOWN

17



D+ % 1" *SQUATS *SHOULDER

PRESS

*BICEP CURL *TRICEP

EXTENSION



DOWND+ $ 1$ *SQUATS *SHOULDER

PRESS

*BICEP CURL *TRICEP

EXTENSION



DOWN

D+ 9 19 *SQUATS *SHOULDER

PRESS

*BICEP CURL *TRICEP

EXTENSION



DOWN

D+ 1# 25 *SQUATS *SHOULDER

PRESS

*BICEP CURL *TRICEP

EXTENSION



DOWN

D+ 11 2( *SQUATS *SHOULDER

PRESS

*BICEP CURL *TRICEP

EXTENSION

* HAMMER THROW * BENCH PRESS*SITUPS *LATERAL PULL

DOWN

D+ 12 2% *SQUATS *SHOULDER

PRESS

*BICEP CURL *TRICEP

EXTENSION



DOWN

SEPTEMBER 2015

D+ 1" 15 *SQUATS *SHOULDER

PRESS

*BICEP CURL *TRICEP

EXTENSION



DOWN

18



D+ 1& 1$ *SQUATS *SHOULDER

PRESS

*BICEP CURL *TRICEP

EXTENSION



DOWND+ 15 21 *SQUATS *SHOULDER

PRESS

*BICEP CURL *TRICEP

EXTENSION



DOWN

D+ 1( 22 *SQUATS *SHOULDER

PRESS

*BICEP CURL *TRICEP

EXTENSION



DOWN

D+ 1% 2" *SQUATS *SHOULDER

PRESS

*BICEP CURL *TRICEP

EXTENSION



DOWN

D+ 1$ 2& *SQUATS *SHOULDER

PRESS

*BICEP CURL *TRICEP

EXTENSION

* HAMMER THROW * BENCH PRESS*SITUPS *LATERAL PULL

DOWN

@@@@@@@7ESBERT S. ABAD@@@@

FITNESS GYM INSTRUCTOR

19



TRAINING PRINCIPLES

-hen developing your sporting performance, training is inevitably a 'ey consideration if

progress is to be made. Training can be beneficial whether it is burning calories, when trying to

lose body fat or trying to increase speed for your particular sport. However, in order to ma'e

steady continual training improvements, the principles of trainings must be applied. In order to

ma'e training gains, the three principles that are most of importance are specify, progression and,

overload. There are also other principles that I have included here such as reversibility and rest.

PRINCIPLE OF SPECIFITY

#pecificity was generally described as training specifically for your particular sport. -ith any

sportsperson, before any form of training is underta'en, then there must be a clear understanding

of the specific components of fitness and specific s'ill re!uirements that are essential in that

particular sport. &.g. a shot putter must re!uire a great deal of strength, power, and a reasonable

degree of flexibility, but will also spend a great deal of time on the techni!ue for the putting

action.

DEVELOPMENT AND APPLICATION

I had just carried out fitness on speed, agility, cardiovascular fitness, flexibility, and leg power. "

recent game in 3as'etball is fast approaching, I discovered that my leg power through carrying

out the vertical jump is below the team average. +ow I need to develop this component of

fitness.

%ower is a combination of strength and speed I have a number of training of options available.

Highly specific methods of training that would help would help develop leg power are #!uats,



sit(ups, plyometric and sprinting 3ecause of the amount of leg power needed used in running in

bas'etball. 0+ote that plyometric was not done in this case study, it is optional2

PROGRESSION

It is the principle of training that states that you have to start slowly and gradually increase the

amount of exercise and 'eep overloading. It is important not to progress too !uic'ly as you may

ris' injury or over train.

APPLICATION

or #printing, I recommend to at least get ; hours and <= minutes each wee'. The way you

manage your time depends upon on you, your free time or whenever convenient. >o this for two

wee's then gradually increase from ; hours and <= minutes to two days 07E hours2 a wee'. *ou

will most li'ely see improvements in your physical health for at least in the early three months.

The same goes for sit(ups and s!uats. or sit(ups go 7= reps a day and do this for a wee'.

6radually increase by having 7= reps to D=, F=, E= and etc. #!uats are also the same. >o at least

;= L := reps a day for a wee'. Then gradually increase it to 8=, D=, F= and so on.

OVERLOAD

itness can only be improved by training more than you normally do 0overloading2. *ou must

wor' harder to allow your body to adapt and improve. 4verload is possible by varying the

fre!uency, intensity or time of training.

APPLICATION

21



*ou can overload at least once a wee' by pushing beyond your limit. In sprinting, sprint twice a

wee' with double the time 0:= min sprint to ;=2 thus, development of your leg power would be

faster. #ame goes for sit(ups and s!uats. >o the exercises once a wee' and double the wor'. 0>o

this this at least after two wee's of training2.

+4T& 4verload training must not be done daily as it can damage muscle fibers and time must

be allowed for muscles to heal. If training intensity is increased to !uic'ly, this can lead to

increased ris' of illness, injury, and fatigue or cause one to pea' too !uic'ly.

REVERSIBILITY

"ny adaptation that ta'es place as a result of training will be reversed when you stop training. If

you ta'e a brea' or don?t train often enough you will lose fitness, as the clichM says use it or lose

it. Bnfortunately, it usually ta'es longer to develop endurance than to lose it as muscles !uic'ly

lose their ability to use oxygen efficiently. In fact, with complete bedrest can decline at a rate of

almost :=N per wee'. Therefore, a balance must be found between exercise and rest.

REST

It is important to have rest in your program to allow your body to recover. This could include rest

between sets or complete rest days. Training cannot be rushed the body re!uires time for the

improvement in physiological mechanisms to be implemented.

Typical improvements include

• Improved respiration, heart function, circulation and blood volume.

• Improved muscular endurance, strength and power.

• Tougher bones, ligaments, tendons and connective tissue.

CHAPTER IV

22



&. A PRESENTATION OF DATA

1 .S>UATS

The s!uat is a compound, full body exercise that trains primarily the muscles of the thighs, hips

and buttoc's, !uadriceps 0vastus lateralis, vastus medialis, vastus intermidius and rectus

femoris2, hamstrings, as well as strengthening the bones, ligaments and insertion of the tendons.

;. DUMBBELLL SHOULDER PRESS

$uscles train your biceps 01ong head and #hort head2 and triceps 01ateral head, 1ong head, and

$edial head.2. It also includes your >eltoid, 3rachialis, 3rachioradailis, %ectoralis major,

9arocobrachialis, 3icipital aponeuoris, %ronator teres, and lexor carpi radialis.

23



". BICEP CURLS

$uscles Involved in 3iceps 9urls are mainly your biceps 01ong head and #hort head2. It also

includes the 1ateral head, 1ong head and the $edial head of the Triceps brachii, 3rachialis,

3icipital aponeourosis and the 3rachioradialis.

&. TRICEP EXTENSION

24



In the Triceps &xtensions, $uscles involved are the $edial head, long head, Triceps brachii

01ateral head2 and the long head. It also includes the >eltoid, &lbow lexors and, -rist lexors.

5. BENCH PRESS

The exercise wor's the pectoralis major as well as supporting chest, arm and, shoulder muscles

li'e the anterior deltoids, serratus anterior, coracobrachialis, scapulae fixers, trapeii and, the

triceps

(. SIT-UPS

25



#it(ups target the hip flexors, rectus abdominus and also wor' the iliopsoas, tensor fasciae

latae, rectus femoris, sartorius, and, to a very small degree, the obli!ue’s. It also includes your

"bdominal $uscles, 9alves 0"n'le lexors and &xtensors2 Hamstring and, #pinal &rectors

%. LATERAL PULL-DOWN

The lat pulldown exercise, which you perform with a cable machine, targets your lats. These

large muscles are located in the outer part of your middle bac', starting from several vertebrae in

the lower and middle spine and wrapping around under your armpit to attach at your lower ribs.

&ach repetition of this exercise involves more than just your lats. $uscles that help you perform

the exercise include your biceps, deltoids, trapeius, pectoralis minor and rhomboids. The long

head of your triceps, meanwhile, contracts during the exercise but has little movement.

CHAPTER V

26



DATA ANALYSIS AND PRESENTATION

PHYSICAL FITNESS TEST RESULT

ANTHROPOMETRIC

COMPONENTS

ACTIVITY POST-TEST RESULT FITNESS CATEGORY

HEIGHT 159.5 cm

WEIGHT 5" !

RELAXED ARM "# cm

TENSED ARM "1.5 cm

FOREARM 25.5 cm

CHEST $2.2 cm

WAIST %1.1 cm

HIP 9#.5 cm

THIGH &5 cm

CALF "5 cm

AN'LE 25.5 cm

HEALTH-RELATED COMPONENTS


BODY COMPOSITION

BMI

WHR

21.$

#.%$

NORMAL

FLEXIBILITY

S)* +, R+c/ &1 cm EXCELLENT

27



MUSCULAR STRENGTH

B,c/ P0 125 3.

MUSCULAR

ENDURANCE

P4/-4

2" BELOW AVERAGE

CARDIOVASCULARENDURANCE

S*-**

P4 0+*

11( BPMABOVE AVERAGE

S'ILL-RELATED COMPONENTS


BALANCE

S*60 B++,c S*+,

T*

2( c AVERAGE

POWER

S*+,),! L6,! 74m 155 cm VERY POOR SPEED

S T*8 S0),*

T*

5.$" c. POOR

REACTION TIME

D06 T* 1".5 c.

AGILITY

A!))* T-** 1&.&1 c.

COORDINATION

A*0,+* H+, W+

T6

1" 8 m),. POOR

INTERPRETATION

"+TH54%4$&T5I9

The alteration of data shown from my pre(test to post(test result shows that there has

been some changes in my body, although my height hasn’t improved that much, changes can be

mostly seen in my #'ill and Health related physical test.

#OI11 "+> H&"1TH 5&1"T&> IT+&## T&#T

28



In this part, great changes can be seen, from my muscular strength and endurance. There

is increase in my power, speed, agility and, etc. This goes to show that the activities that were

made had some effects on the body. &ven though the fitness category falls mostly under %oor,

>rastic changes were still noticed.

CONCLUSION

%hysical health covers those aspects of health related directly to your body. *our strength,

weight, and the way your body functions are physical characteristics that are part of your

physical health. The absence of disease is part of your physical health. 3eing physically fit

means you can get through your day at school and still have a lot of energy to do your

homewor', engage in outside activities, and socialie with friends. >eveloping your physical

fitness improves your physical health.

In order to enjoy from those benefits, one must have exercise and tone your body. or the

body can function at its highest level. "s the saying goes health is wealth is well said for you

cannot function or do your job, if you are not feeling well. $ost people ta'e their health for

granted. In order to lead a healthy and normal life, exercise ma'es you physically fit as seen in

this case study of our improvements in our health. That verifies that physical fitness can indeed

develop your body and overall improve physical capacity.

RECOMMENDATION

29



I recommend the people who are reading this case study to undergo physical training with

light wor' at first. #lowly and gradually increasing in terms of difficulty in order to develop and

enhance physical capacity. I surely guarantee that those who undergo in this physical training can

see results or changes in their body, in relating to components of physical fitness. Thus, they will

feel that they will have more energy and be able to do more throughout their day.

30



APPENDIX

FITNESS CATEGORY TABLE

STEP-TEST

MEN

AGE 1$-25 2(-"5 "(-&5 &(-55 5(-(5 (5

&P9&11&+T QFC QE: QE< QEF QED QEE

644> FC(EC E:(EC EE(CD EF(CF ED(CF EE(CD

"34J&

"J&5"6&

C=(CC C=(CC CF(:=< CE(:=8 CE(:=< CF(:=<

"J&5"6& :==(:=8 :==(:=F :=7(::; :=D(::D :=7(::; :=7(::<

3&14-

"J&5"6&

:=D(::D :=E(::F ::E(::C ::F(:;; ::<(:;= ::7(:;=

%445 ::F(:;E ::E(:;E :;=(:<= :;<(:<; :;:(:;C :;:(:<=

J&5* %445 Q:;E Q:;E Q:<= Q:<; Q:;C Q:<=

WOMEN

AGE 1$-25 2(-"5 "(-&5 &(-55 5(-(5 (5

&P9&11&+T QE8 QEE QC= QC7 QC8 QC=

644> E8(CE EE(CC C=(:=; C7(:=7 C8(:=7 C=(:=;

"34J&

"J&5"6&

CC(:=E :==(::: :=;(::= :=8(::8 :=8(::; :=<(::8

"J&5"6& :=C(::F ::;(::C :::(::E ::D(:;= ::<(::E ::D(:;;

3&14-

"J&5"6&

::E(:;D :;=(:;D ::C(:;E :;:(:;C ::C(:;E :;<(:;E

%445 :;F(:7= :;F(:<E :;C(:7= :<=(:<8 :;C(:<C :;C(:<7

J&5* %445 Q:7= Q:<E Q:7= Q:<8 Q:<C Q:<73&14-

"J&5"6&

::E(:;D :;=(:;D ::C(:;E :;:(:;C ::C(:;E :;<(:;E

%445 :;F(:7= :;F(:<E :;C(:7= :<=(:<8 :;C(:<C :;C(:<7

J&5* %445 Q:7= Q:<E Q:7= Q:<8 Q:<C Q:<7

31



SIT AND REACH

MEN WOMEN

Cm I,c/ Cm I,c/

SUPER QR;F QR:=.8 QR<= QR::.8

EXCELLENT R:F to R;F RD.8 to R:=.8 R;: to R<= RE.= to R::.8GOOD RD to R:D R;.8 to RD.= R:: to R;= R7.8 to RF. 8

AVERAGE = to R8 = to R;.= R: to R:= R=.8 to R7.=

FAIR (E to (: (<.= to (=.8 (F to = (;.8 to =

POOR (;= to (C (F.8 to (<.8 (:8 to (E (D.= to (<.=

VERY POOR S(;= (E.= S(:8 S(D.=

T"31& #4B59& topendsports.

PUSH-UP

MEN

AGE 1%-19 2#-29 "#-"9 &#-&9 5#-59 (#-(5

EXCELLENT Q8D Q7F Q7: Q<7 Q<: Q<=

GOOD 7F(8D <C(7F <7(7: ;E(<7 ;8(<: ;7(<=

ABOVE

AVERAGE

<8(7D <=(<C ;8(<< ;:(;E :E(;7 :F(;<

AVERAGE :C(<7 :F(;C :<(;7 ::(;= C(:F D(:D

BELOW

AVERAGE

::(:E :=(:D E(:; D(:= 8(E <(8

POOR 7(:= 7(C ;(F :(8 :(7 :(;

VERY POOR S7 S7 S; = = =

WOMEN

AGE 1%-19 2#-29 "#-"9 &#-&9 5#-59 (#-(5

EXCELLENT Q<8 Q<D Q<F Q<: Q;8 Q;<

GOOD ;F(<8 <=(<D <=(<F ;8(<: ;:(;8 :C(;<

ABOVE

AVERAGE

;:(;F ;<(;C ;;(<= :E(;7 :8(;= :<(:E

AVERAGE ::(;= :;(;; :=(;: E(:F F(:7 8(:;

BELOW

AVERAGE

D(:= F(:: 8(C 7(F <(D ;(7

POOR ;(8 ;(D :(7 :(< :(; :

VERY POOR =(: =(: = = = =

32



SPRINT OR SPEED TEST

RATING MEN WOMEN

VERY GOOD S7.E= S8.<=

GOOD 7.E=(8.=C 8.<=(8.8C

AVERAGE 8.:=(8.;C 8.D=(8.ECFAIR 8.<=(8.D= 8.C=(D.;=

POOR Q8.D= QD.;=

STOR' BALANCE STAND TEST

RATING SCORE c6,

EXCELLENT Q8=

GOOD 7=(8=

AVERAGE ;8(<C

FAIR :=(;7

POOR S:=

STANDING LONG 7UMP

RATING MALE FEMALE

EXCELLENT Q;8= cm Q;== cm

VERY GOOD ;7:(;8= cm :C:(;== cmABOVE AVERAGE ;<:(;7= cm :E:(:C= cm

AVERAGE ;;:(;<= cm :F:(:E= cm

BELOW AVERAGE ;::(;;= cm :D:(:F= cm

POOR :C:(;:= cm :7:(:D= cm

VERY POOR S:C: cm S:7: cm

AGILITY T-TEST

RATING MEN c. WOMEN c.

EXCELLENT SC.8 S:=.8

GOOD C.8(:=.8 :=.8(::.8

AVERAGE :=.8(::.8 ::.8(:;.8

POOOR Q::.8 Q:;.8

33



ALTERNATE HAND WALL TOSS TEST

RATING SCORE

EXCELLENT Q<8

GOOD <=(<8

AVERAGE ;=(;CFAIR :8(:C

POOR S:8

WAIST TO HIP CIRCUMFERENCE

TABLE FOR GENERAL GUIDELINES FOR ACCEPTABLE LEVEL

ACCEPTABLE UNACCEPTABLE

EXCELLENT GOOD AVERAGE HIGH EXTREME

MALE S=.E8 =.E8(=.C= =.C=(=.C8 =.C8(:.== Q:.==

FEMALE S=.F8 =.F8(=.E= =.E=(=.E8 =.E8(=.C= Q=.C=

H) *6 W+)* R+*)6 C/+0*

MALE FEMALE HEALTH RIS'

=.C8 or below =.E= or below 1ow ris'

=.CD to :.= =.E: to =.E8 $oderate 5is'

:.=R =.E8R High 5is'

BODY MASS INDEX

DATA NEEDED<

BODY WEIGHT< @@@@@@@@55@@@@@@ !. HIEIGHT< @@@@@@@159@@@@@@ cm.

F60m4+ 60 C6m4*+*)6,<

BMI BODY WEIGTH !

HEIGHT

DEGREE OF OBESITY

UNDERWEIGTH 3elow :E.8

NORMAL WEIGHT :E.8(;7.C

OVERWEIGHT ;8.=(;C.C

OBESE <=.= "bove

34



CURRICULUM VITAE

N+m 9lifford 3on alcasantos "lvare

M63) N6. RD<CF8(E<E(<<: A! :D years old

B)0*/ +* 4ctober ;F, :CCE B)0*/+c Gamboanga 9ity %uriculture

S: $ale C);) *+*4< #ingle

C)*)=,/) ilipino R)!)6, 5oman 9atholic

E*/,)c)* Gambuangeno D)+c*< 9havacano, &nglish, and ilipino

M6*/0 6ladys . "lvare Occ4+*)6,< 6overnment &mployee

F+*/0 "lbert . "lvare Occ4+*)6, 6overnment &mploye

35



EDUCATIONAL ATTAINMENT

P0)m+0

Talon L Talon &lementary #chool

Om. 7 1ogoy 6rande, Talon L Talon Gamboanga 9ity

;==7 L ;=:=

Sc6,+0

GI4+ &vangelical #chool

6ov. 9amins, 9anelar Gamboanga 9ity

;=:= L ;=:7

T0*)+0

-estern $indanao #tate Bniversity

9ollege of Teachers &ducation

3achelor in #econdary &ducation $ajor in $"%&H

+ormal 5oad, 3aliwasan, Gamboanga 9ity

;=:7(%resent



BIBLIOGRAPHY

:2 -estern $indanao #tate Bniversity, 9ollege of %hysical &ducation,

;2 5ecreation and #port, #ervice %hysical &ducation >epartment, 1ecture

notespg.E

<2 Healthier.Bs.gov ;==E physical activity guidelines for "mericans

72 69& %hysical &ducation B+IT 6BI>&, "pplication of principles of

Training

82 " compelling research paper Human anatomy and physiology ;=:<

anatomy final 1.doc

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