3Chapter 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.
4Why 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.
5Health 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.
6Determining your fitness level Height/WeightResting heart rate (Morning)Pulse-throbbing in arteries caused by the hearts contractions.The lower the betterCount Pulse by applying pressure to the radial or carotid artery.
7Cardio Respiratory Fitness The ability to perform vigorous large muscle exercises over a long period of time.JoggingSwimmingBasketball
8Muscular StrengthThe amount of force that can be exerted by a single contraction of the muscles.Bench Press (Max)Squat (Max)
9Muscular enduranceThe ability to continue using certain muscles for a period of time.The # of push-ups/sit ups you can do.
10FlexibilityThe ability of a joint and a muscle group to move through a range of motion. Good flexibility helps prevent muscle and joint injuries. It’s also needed for basic tasks such as bending over.
11Body 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.
12Evaluating Your Fitness Evaluating 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 resultsDetermine how your score compares by referring to a chart of health fitness.
14Skinfolds 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.
15Criterion-referenced A test based on public health research that sets a standard by which to measure an individuals score.Example – Walking evaluation, BMI, push ups
16Optimal FitnessThe highest potential of an individual to be fit: varies from one person to another.
17PulseThe regular throbbing in the arteries caused by the contractions of the heart.
18Resting Heart RateA measure the heart rate after a period of inactivity.
19Radial / Carotid Artery Artery on the inside of the wristCarotid Artery- The large neck artery that is used to take pulse.
20Stress TestA test designed to evaluate the response of the cardio-respiratory system to strenuous exercise.
21Evaluating your Cardiorespiratory Cardio 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.
22Step Test Determine resting heart rate Step up on a bench that is between inches high.Pacer run
23Evaluating your flexibility fitness A 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.
24Evaluating Muscular endurance Push-up /Curl-up test
25Evaluating Body Composition Body 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
26Back Saver sit and Reach Test This test determines the level of flexibility of the muscles of the back of the legs (Hamstrings)