Chapter 4 Health Related Fitness

MeetMr. Williams III

Chapter 4Health Related Fitness

Chapter 4 ObjectivesTo understand the components of health related fitness.

To recognize why and how they can affect your health.

To be able to evaluate yourself in each area of health related fitness.

Why should you know your current fitness level?*Helps Determine strengths and weaknesses.

*Compare to criterion/personal referenced standards.

*No value in comparing scores

*Helps to set personal goals.

*Helps determine effectiveness of current program.

*Health Fitness does not help improve skill related fitness.

Health related components of physical fitness are related to your overall wellness. Achieving a high level of health related fitness helps protect you from diseases and will contribute to an overall feeling of well-being.

Determining your fitness levelHeight/WeightResting heart rate (Morning)Pulse-throbbing in arteries caused by the hearts contractions.The lower the better Count Pulse by applying pressure to the radial or carotid artery.

Cardio Respiratory FitnessThe ability to perform vigorous large muscle exercises over a long period of time.

Jogging

Swimming

Basketball

Muscular StrengthThe amount of force that can be exerted by a single contraction of the muscles.

Bench Press (Max)

Squat (Max)

Muscular enduranceThe ability to continue using certain muscles for a period of time. The # of push-ups/sit ups you can do.

FlexibilityThe ability of a joint and a muscle group to move through a range of motion. Good flexibility helps prevent muscle and joint injuries. Its also needed for basic tasks such as bending over.

Body Composition -The percent of body weight composed of fat compared to the percent that is composed of tissue, bone and muscle. -Lean Body weight-muscle, bone, tendons, ligaments, organs.

- Maintaining a low level of body fat is key to lowering your risk for heart disease, stroke and diabetes.

Evaluating Your FitnessEvaluating your personal fitness involvesLearning at least one test you can use to measure a particular area of health related fitness.Know how to measure your results

Determine how your score compares by referring to a chart of health fitness.

Vocabulary-Criterion-referenced -Stress Test -Optimal Fitness

-Resting Heart Rate -Skinfolds

-Pulse -caliper

-Radial Artery

-Carotid Artery

Skinfolds CalpierA fold consisting of a layer of fat and a layer of skin used to determine body fat percentage. Diagram (p.73)An instrument used to measure body fat obtained by pinching the skin.

Criterion-referencedA test based on public health research that sets a standard by which to measure an individuals score.

Example Walking evaluation, BMI, push ups

Optimal FitnessThe highest potential of an individual to be fit: varies from one person to another.

PulseThe regular throbbing in the arteries caused by the contractions of the heart.

Resting Heart RateA measure the heart rate after a period of inactivity.

Radial / Carotid ArteryArtery on the inside of the wrist

Carotid Artery- The large neck artery that is used to take pulse.Stress TestA test designed to evaluate the response of the cardio-respiratory system to strenuous exercise.

Evaluating your CardiorespiratoryCardio respiratory fitness is the ability of the heart, lungs, blood and blood vessels to supply the nutrients necessary for long-term activity. Mile run and 1.5 mile run, 9 & 12 minute run.

What does it mean to be at your optimal fitness level for cardiorespiratory health.

Step TestDetermine resting heart rate

Step up on a bench that is between 16-20 inches high.Pacer run

Evaluating your flexibility fitnessA joint is a place where bones meet in the skeleton of the body.Immoveable-SkullMoveable-elbow, knee, shoulderThe ability to move muscles and body joints through the full range of motion.No specific test can measure flexibility because there are several joints. Evaluating Muscular endurancePush-up /Curl-up test

Evaluating Body CompositionBody Mass Index, BMIIn order to calculate your BMI you must divide your body weight in kilograms by your height in millimeters.

Weight(kg) Height(m)2

Back Saver sit and Reach TestThis test determines the level of flexibility of the muscles of the back of the legs (Hamstrings)