Health Related Fitness

What is health-related fitness? Your ability to become and stay physically healthy High health related fitness levels does not improve skill for specific sports Why do we need to know our fitness level? Determine strengths and weaknesses as compared to criterion reference standards not other students Set personal fitness goals Create and establish personal exercise program Critique and modify your exercise program based on results

How can I assess my current fitness level? Measure your Height and weight Measure resting Heart Rate (next slide) Count pulse by applying light pressure to radial or carotid artery Radial – on the inside of your wrist Carotid – on side of neck, under jawbone

Measuring your Resting HR Take pulse first thing in the morning while still in bed Pulse – regular throbbing in the arteries caused by the contraction of the heart Lower resting HR is better (avg. 70 bpm) The heart is working efficiently in meeting the demands of the body Means that more blood is pumped by the heart with each beat HR improves with regular endurance activities # of beats for 10 seconds x 6 = HR per minute

Components of Health Related Fitness Body composition Cardiovascular Fitness Muscular Strength Muscular Endurance Flexibility Fitness levels vary from person to person based on heredity and external factors. Improvement is possible for all components and all people.

Body Composition Relative percentage of body fat to lean body tissue, including water, bone, muscle, and connective tissue. Too much fat can lead to chronic illness Too little fat can also be problematic

Measuring Body Composition BC (body fat %) not reflected in just weighing yourself on a scale Bioelectrical Impedance unit – measures electrical resistance encountered in the body to give a body fat % Skinfold measurements – using a caliper to measure folds of skin and fat Hydrostatic weighing – underwater (very accurate)

Body Mass Index Way to determine if your weight is within a healthy range Assesses body size in relation to your height and weight Can be misleading because it does not take into account the proportion of fat and muscle

Cardiovascular fitness Ability of body to work continuously for extended periods of time; involves lungs, heart and vessels, so aka – cardiorespiratory endurance Moderate to high levels of CV fitness increase life expectancy, reduce the risk of CV disease

Measuring CV Fitness Distance runs – 1 mile or 1.5 for time 9 minute or 12 minute run for distance Walking tests, step tests, stress test

Muscular strength Maximum amount of force a muscle or muscle group can exert against an opposing force Partially determined age, gender, and heredity Can be improved by weight training, calisthenics, or anything involving heavy lifting Improves overall health, reduces risk for muscle, bone and joint injuries Reduces the amount of energy needed to do activity

Measuring Muscular Strength and Endurance Curl-up test (abs) Pull-up test, Push-up test, flexed arm hang Arm and shoulder endurance and strength Grip-strength

Muscular Endurance Ability of the same muscle or muscle group to contract for an extended period of time without undue fatigue Reduces amount of energy needed to do activities so you can do more before tiring

Flexibility Ability to move a body part through a full range of motion Reduces risk for muscle and bone injury Improves performance fitness Reduces some types of soreness after exercise Hyperflexibility – an excessive amount of flexibility which can lead to instability of a joint

Measuring Flexibility Back saver sit and reach Trunk lift – lay flat on floor, face down, raising you chin as high up as possible Arm lift – face down, flat on floor, keeping chin on floor, raise arms up as high as possible