PATHFIT 3 – Lesson 2: Lifestyle Assessment, Fitness Testing & Exercise Principles

These flashcards review lifestyle assessment, fitness testing purposes and methods, health-related fitness components, exercise phases, and training principles from PATHFIT 3 Lesson 2.

What does a lifestyle assessment evaluate according to WHO (2020)?

Daily habits—diet, physical activity, sleep, and stress—to determine their impact on overall health.

Which four key areas are examined in a lifestyle assessment?

Physical activity level, nutritional habits, sleep quality, and stress management.

What three categories describe physical activity level in the Philippine National Guidelines on Physical Activity (2021)?

Sedentary, moderately active, and highly active.

Which model is used in the Philippines to assess dietary patterns?

The Pinggang Pinoy healthy food plate (FNRI, 2020).

How many hours of sleep are recommended for adults (Hirshkowitz et al., 2015)?

7–9 hours per night.

Which organization emphasizes stress-management strategies for mental well-being?

American Psychological Association (APA, 2020).

Name three main purposes of fitness testing (ACSM, 2022).

1) Measure current fitness levels, 2) identify strengths and weaknesses, 3) provide baseline data for program design.

What five components of physical fitness are assessed in fitness testing?

Cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition.

Define cardiovascular endurance.

The ability of the heart and lungs to supply oxygen and fuel during sustained workloads.

Which test commonly measures cardiovascular endurance in the Philippines?

The 3-Minute Step Test (PPFT).

What is muscular strength?

The amount of force a muscle can produce.

Which simple field test is most often used to assess muscular strength?

The push-up test.

Define muscular endurance.

The ability of muscles to perform continuously without fatigue.

Which test is typically used to measure muscular endurance (ACSM, 2022)?

The sit-up (curl-up) test.

Define flexibility.

The ability of each joint to move through its available range of motion.

Which test is most often used to assess flexibility?

The sit-and-reach test.

What does body composition compare?

The proportion of fat mass to lean mass (muscle, bone, organs).

Which simple, non-invasive tool is popular for screening body composition in students?

Body Mass Index (BMI).

List the BMI ranges for underweight, normal, overweight, and obese.

Underweight < 18.5; Normal 18.5–24.9; Overweight 25.0–29.9; Obese ≥ 30 (Class I 30.0–34.9, Class II 35.0–39.9, Class III ≥ 40).

What are the five health-related fitness components to be developed through training?

Cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition.

Give an example of an activity that improves cardiorespiratory endurance.

Aerobic exercises such as running or swimming.

Which training style develops muscular strength?

Resistance training (e.g., weightlifting, calisthenics).

How is muscular endurance improved?

High-repetition, low-weight exercises.

What activities enhance flexibility?

Stretching and mobility exercises, including yoga and dynamic stretches.

Which guideline organizes Frequency, Intensity, Time, and Type of exercise?

The FITT Principle.

Name the three phases of an exercise session.

Warm-up, conditioning, and cool-down.

How long should a warm-up last and what should it include?

5–10 minutes of dynamic stretching and light cardio.

What is the primary purpose of a cool-down?

To aid recovery through static stretching and relaxation.

State the five key principles of exercise.

Overload, progression, specificity, reversibility, and individuality.

What does the overload principle mean?

Doing more than usual to stimulate physiological adaptation.

Explain the reversibility principle.

Fitness gains decline when regular training stops.

Why is variety important in an exercise program (addressing tediousness)?

Including different activities keeps muscles energized and maintains motivation—e.g., alternating cycling with walking, swimming, or jump rope.