Health Related Components of Physical Fitness 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.

Health vs. Skill

The 5 Health Related Components of Fitness. MUSCULAR STRENGTH MUSCULAR ENDURANCE CARDIORESPIRATORY ENDURANCE FLEXIBILITY BODY COMPOSITION

Muscular Strength  MUSCULAR STREGTH is the ability to exert force on an object.

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) A fitness test to measure strength is called THE SEATED MEDECINE BALL THROW TESTTHE 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.

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. A fitness test to measure muscular endurance is called THE SQUAT TESTTHE SQUAT TEST

Cardiorespiratory Endurance  Cardiorespiratory Endurance is the ability to use your heart and lungs for a period of time before they become fatigued.

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. An fitness test that measures cardiorespiratory endurance is called THE ENDURANCE WALK/RUN TESTTHE ENDURANCE WALK/RUN TEST

Flexibility  Flexibility is the ability to move or stretch a muscle through a full range of motion at your joints.

Examples of Flexibility  (Leg Flexibility) –SIT AND REACH TESTSIT AND REACH TEST  (Lower Back Flexibility) TRUNK LIFT TESTTRUNK 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.

Body Composition  Body Composition is the ratio of muscle and body mass as compared to the amount of fat you have in your body.

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) Height/Weight Chart  Skinfold Calipers are one way to measure body mass. A measurement of fat on several sites on your body. (More accurate test) Skinfold Calipers  Hydrostatic Weighing -Getting in a tank of water and seeing how much water you displace will give you a BMI reading. (Most accurate test) Hydrostatic Weighing

Health Related Components of Fitness