Health Related Components of Physical Fitness You have arrived at Health Related Components of Physical Fitness. We will be covering the Common Core Standard called NPA 4.1 What we want is for you to be able to do is execute an exercise program with safety and effectiveness. Common Core Standard NPA 4.1 Execute exercise programs with safety and effectiveness

Think about it.. If you are planning on beginning an exercise program, what should you be concerned with? That is what this this lesson is about. In this lesson we will be taking you through the Health related components of fitness. The key word here is Health related. People often take their health for granted, but let’s say that I waved a magic wand and took away one of the Health components from you. How would your day go if I took away your muscular strength and you couldn’t even get out of bed?

Health vs. Skill In this lesson you will learn about the 5 Health Related Components of Fitness. You want to remember that these are “HEALTH” related and not “SKILL” related components of fitness. We will learn about the “SKILL” related components later.

The 5 Health Related Components of Fitness. MUSCULAR STRENGTH MUSCULAR ENDURANCE CARDIORESPIRATORY ENDURANCE FLEXIBILITY BODY COMPOSITION Don’t get too scared of some of the big words used here. Cardio Respiratory Endurance simply put, means Heart and Lung Endurance.

Muscular Strength MUSCULAR STREGTH is the ability to exert force on an object. Our first component is called MUSCULAR STRENGTH Did you get up out of bed today? How did you do that? MUSCULAR STREGTH is the ability to exert force on an object. In the case of getting out of bed, you exerted force on your skeleton with your muscles to make it move.

Examples of Strength Leg Strength-Walking, jogging, running, jumping, kicking Arm Strength-Lifting, pushing, hitting, pulling, waving Core Strength-Sitting up, twisting, arching your back (posture) Think of all the trivial tasks that you perform everyday without even thinking about them. Did you use strength to pull a door open to get into school or work today? That took some amount of strength to perform that task. We are not all world class body builders, but we all use strength in some form everyday of our lives. A fitness test to measure strength is called THE SEATED MEDECINE BALL THROW TEST

Muscular Endurance Muscular Endurance is the ability to use a muscle for a period of time before it gets tired or fatigued. The last time you ran a long distance, did you quit because your muscles got tired or was it because you couldn’t breathe that heavily anymore? Muscular Endurance is the ability to use a muscle for a period of time before it gets tired or fatigued. When your muscles just won’t work anymore because of pain or fatigue, it is effecting your muscular endurance.

Examples of Muscular Endurance Push ups-How many can you perform before your muscles get tired? The more often you practice, the more you can do. Running a Marathon-(26.2 Miles)Requires months of training so that a muscle can be used repetitively without getting tired. Triathlon- If you think you have great muscular endurance join a triathlon. They swim 2 miles, ride a bicycle 75 miles and then run 10 miles all in one day. Training improves your muscular endurance. Just look at someone who starts an exercise program. When they first begin, they can probably do 10 pushups without becoming fatigued or stopping. Fast forward a couple of weeks and that same person who has been practicing pushups several times a week can now do 30 without getting tired or stopping. A fitness test to measure muscular endurance is called THE SQUAT TEST

Cardiorespiratory Endurance Cardiorespiratory Endurance is the ability to use your heart and lungs for a period of time before they become fatigued. Have you ever been out of breathe when exercising? Do your lungs feel like they are on fire? Your body needs more oxygen, the harder that you make your body work.

Examples of Cardiorespiratory Endurance (Heart and Lung Endurance) Jogging, running, biking, swimming or any physical activity that makes you breathe heavily. Your heart is a muscle! (Cardiac Muscle) Like any other muscle in your body, the more you use it, the stronger and more efficient it becomes. Lungs hold about as much air as a basketball, but unless you train, you only use a fraction of your lung capacity. When you run do you find it hard to breathe after a certain amount of time? The word cardio means heart and the word Respiratory means lungs. Jogging or Running can improve your lung capacity. Swimming and Biking are also good examples where you breathe heavily. The more often that you exercise, the easier it is to breathe when taking part in those activities. An fitness test that measures cardiorespiratory endurance is called THE ENDURANCE WALK/RUN TEST

Flexibility Flexibility is the ability to move or stretch a muscle through a full range of motion at your joints. Babies are born flexible so that they can make it through the birthing process. The more active a person is, the more flexible they are. If you are not very active, then expect to lose the ability to bend or move a muscle through a full range of motion.

Examples of Flexibility (Leg Flexibility) –SIT AND REACH TEST (Lower Back Flexibility) TRUNK LIFT TEST Static Stretching-Stretches without movement-Touching toes is an example Dynamic Stretching-Stretches with movement-High kicks are an example Stretching makes muscles more flexible. The more active a person is, the more flexible the muscles become. Have you ever seen an old man or woman who couldn’t pick up something off the floor? Why do old people have problems with flexibility? The answer is, that they just are not physically active anymore and they lose the ability to move their joints through a full range of motion. The good news is that you can reverse the trend of losing flexibility by stretching and staying physically active. There are two types of stretching: Static-which means staying still while stretching and Dynamic-which means moving while stretching.

Body Composition Body Composition is the ratio of muscle and body mass as compared to the amount of fat you have in your body. Your body needs fat! Too little or too much fat on your body and it can be dangerous to your health! Women who get under 12% body fat and men who get under 6% body fat can risk death. Fat is really just stored energy.

Examples of Body Composition (Body Mass Index) There is an index called BMI that tells you the ratio of body mass compared to fat. A healthy BMI number is in the 20’s. A body mass number of 30 or higher means that you are obese. Height/Weight Chart can give you a ballpark figure of your BMI(Least accurate test) Skinfold Calipers are one way to measure body mass. A measurement of fat on several sites on your body. (More accurate test) Hydrostatic Weighing-Getting in a tank of water and seeing how much water you displace will give you a BMI reading. (Most accurate test) Later on in this lesson you can look at the height and weight chart by visiting a link. Just remember that the height/weight chart is not always accurate. If you are concerned with your body mass index number, then visit a doctor to a get a more accurate reading.

Health Related Components of Fitness If you are beginning an exercise program, you need to find one that focuses on the 5 health related components of physical fitness. Just remember the key word here being “Health.”