HEALTH-RELATED PHYSICAL FITNESS

Essential Standard: 9.HF.3 Understand the Importance of achieving and maintaining a health-enhancing level of physical fitness Clarifying Objective: PE.9.HF.3.1 Evaluate personal health-related physical fitness status in terms of cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition.

List the five elements of health. Evaluate personal physical fitness. What different test can you use to evaluate fitness? Which element of fitness does sit-and-reach test measure? What kind of exercise would you do to improve your cardio respiratory endurance? ESSENTIAL QUESTIONS

FIVE COMPONENTS OF FITNESS

Exercise is good for, but in order to get the most out of it you should lead a balanced exercise program and that is where the main components of physical fitness come in. The following should be considered important health related fitness components because if you improve on all five components you are likely to stay healthier, happier and live longer with a balanced exercise program. WHY THE FIVE COMPONENTS OF PHYSICAL FITNESS IMPORTANT?

is the ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands. PHYSICAL FITNESS

Cardiovascular Endurance Muscular Endurance Muscular Strength Flexibility Body Composition FIVE TYPES OF HEALTH- RELATED PHYSICAL FITNESS

is the ability of your heart, lungs and blood vessels to send fuel and oxygen to your tissues during long periods of moderate to vigorous activity. CARDIOVASCULAR ENDURANCE

Maintaining good cardiovascular health allows the body to run a mile or go on a long hike without tiring. Maintaining good cardiovascular endurance lowers the risk of cardiovascular disease. Swimming, hiking and biking all involve Cardiovascular Endurance

Fat metabolism Improved delivery of Oxygen Faster removal of waste products Decreased levels of stress GOOD CARDIOVASCULAR FITNESS HELPS WITH:

Evaluate cardiovascular endurance by a three minute step test. (Step Ups) 1.Step up on the bench with right foot. Bring left foot up. Step back down, rights foot first, then left foot. 2.Continue stepping up and back down for three minutes. Try to maintain steady pace of about 24 steps per minute. 3.After three minutes take your pulse. To do this, place two fingers of one hand on the wrist of your opposite hand. (DO NOT use your THUMB, which has its own pulse.) Count the number of heart beats you feel in 15 seconds. Then multiply that number by four to determine your heart rate. MEASURING CARDIOVASCULAR ENDURANCE

85-95: Excellent : Good : Fair 126+Needs improvement MALE AND FEMALE TEENS (HEARTBEAT PER MINUTE)

is the amount of force your muscles can exert. MUSCULAR STRENGTH

Avoid injuries Maintain good posture Remain independent (in older age) STRENGTH IS IMPORTANT FOR OUR HEALTH AS IT ENABLES US TO :

Muscular strength is needed for all kinds of activities that put stress on your muscles, such as lifting, pushing, and jumping.

the ability of your muscles to perform physical tasks over a period of time without tiring. MUSCULAR ENDURANCE

Gives you power to carry out daily tasks without fatigue, such as carrying boxes up and down a flight of stairs

Partial Curl-Ups 1. Lie on you back with knees bent and feet 12inches from backside. Extend arms forward with fingers pointing toward knees 2. Raise head and upper body off the floor, sliding hands forward. Touch knees with fingertips 3. Slowly return to original position 4. Continue doing curl-ups at a rate of one every three seconds until you can no longer maintain that pace Boys 13-14:21 Girls 13-14:18 MEASURING MUSCULAR STRENGTH AND ENDURANCE

Right-Angle Push Ups 1. Lie face down in the push-up position. Place hands under shoulders, with legs parallel to each other and resting toes. 2. Straighten arms and push up. Keep back and knees straight. Bend arms and lower body until elbows form a 90 degree angle, with upper arms parallel to floor. 3. Repeat this process, doing one push-up every three seconds until you can no longer maintain this pace Boys, age 14: 12 Boys, age 15:14 Boys, age 16:16 Boys age 17:18 Girls, ages 14-17:7 MEASURING MUSCULAR STRENGTH AND ENDURANCE

is the ability to move your body parts through their full range of motions. If flexible you can touch toes without bending knees. Flexibility can improve athletic performance and can reduce risk of muscle strain and other injuries. FLEXIBILITY

Prevent injuries Improve posture Reduce low back pain Maintain healthy joints Improve balance during movement FLEXIBILITY HELPS WITH:

Sit-n-Reach Test 1.Remove shoes. Place the box against wall. Sit on floor. Place sole of one foot flat against the side of box under yardstick. Bend other leg at the knee 2. Extend arms over the yardstick, with hands placed one on top of the other, palms down 3. Reach forward in this manner four times. The fourth time, hold this position for at least one second while a partner records how far you can reach. 4. Switch legs and Repeat Boys: 1 inch Girls: 3 inches MEASURING FLEXIBILITY

is the rate of fat to lean tissue in body BODY COMPOSITION

Low overall body fat reduces risk of cardiovascular disease and other health problems associated with being overweight.

A healthy amount of fat for a man is between 15&18% and for women is higher at 20-25%.

Excess body fat can contribute to developing a number of health problems such as heart disease and diabetes Places strain on the joints, muscles and bones, increasing the risk of injury IT IS IMPORTANT TO MAINTAIN A HEALTHY PERCENTAGE OF BODY FAT BECAUSE:

Obesity rates are defined as the percentage of the population with a Body Mass Index (BMI) over 30. OBESITY

OBESITY STATISTICS GLOBALLY

# 1 United States: 30.6% United States # 2 Mexico: 24.2% Mexico # 3 United Kingdom: 23% United Kingdom # 4 Slovakia: 22.4% Slovakia # 5 Greece: 21.9% Greece HIGHEST OBESITY STATISTICS RATES GLOBALLY

# 6 Australia: 21.7% Australia # 7 New Zealand: 20.9% New Zealand # 8 Hungary: 18.8% Hungary # 9 Luxembourg: 18.4% Luxembourg # 10 Czech Republic: 14.8% Czech Republic OBESITY STATISTICS GLOBALLY

# 24 Austria: 9.1% Austria # 25 Italy: 8.5% Italy # 26 Norway: 8.3% Norway # 27 Switzerland: 7.7% Switzerland #28 Korea, South: 3.2% Korea, South LOWEST OBESITY RATES GLOBALLY