3 FlexibilityDefinition- Flexibility refers to the ability of each joint to express its full range of motion.Testing- stretching individual muscles or by performing exercises such as the lunge or the sit and reach.Dangers- Poor flexibility decreases your body’s ability to maintain proper posture, limits proper joint motion increasing the risk for low-back pain, joint pain, and injury during everyday activities.Benefits- Conversely, having adequate flexibility and mobility will help reduce joint stress decreasing general aches and pains, in addition to improving your overall quality of movement.
4 Muscular EnduranceDefinition- Muscular endurance is the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time.Testing- Cycling, step machines and sit up tests are often used to measure muscular endurance. Another method is to take a set weight and complete your maximum amount of repetitions or “reps”Dangers-Back injury, inability to handle everyday activites and muscular demands.Benefits-Good posture and injury prevention. Able to cope with physical demands of everyday life and enhances performance in sports and work.
5 Muscular StrengthDefinition- The amount of force a muscle an produce with a single maximum effort. It depends on such factors as the size of muscle cells and the ability of nerves to activate muscle cells.Testing- Push-ups, sit-ups, Lifting max.Dangers- Necessary for everyday activites, such as climbing stairs, as well as for emergency situations. Vital for healthy aging.Benefits- Keep the skeleton in proper alignment, preventing back and leg pain, and providing the support necessary for good posture. Obvious benefits to recreational activites. Greater muscle mass means a higher rate of metabolism. Can help manage stress and boost self-confidence.
6 Cardiorespiratory Endurance Definition- The ability to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity. Depends on the ability of the lungs to deliver oxygen to the working muscles.Testing- Pacers, Treadmill testDangers- When low the heart has to work hard during normal daily activites and may not be able to perform in an emergency or handle everyday activites and stress.Benefits- Heart pumps more blood per heartbeat, resting heart rate lowers, Blood volume increases. Resting blood pressure decreases, and the body can cool itself better.
7 Body CompositionDefinition- The proportion of fat and fat-free mass in the body.Testing- Body Measurements, waist circumference, BMI, Body fat testing.BMI- Body mass index (BMI) is a measure of body fat based on height and weight that applies to adult men and women .Dangers- High body fat is more likely to experience health problems, including heart disease, insulin resistance, high blood pressure, stroke, joint problems, diabetes, gallbladder disease, and some types of cancer.Benefits- Prolonged life, disease prevention, higher self- esteem, reduced stress