1. Health Related Fitness

2. What is health-related fitness?
Your ability to become and stay physically healthy
High health related fitness levels does not improve skill for specific sports
Why do we need to know our fitness level?
Determine strengths and weaknesses as compared to criterion reference standards not other students
Set personal fitness goals
Create and establish personal exercise program
Critique and modify your exercise program based on results

3. How can I assess my current fitness level?
Measure your Height and weight
Measure resting Heart Rate (next slide)
Count pulse by applying light pressure to radial or carotid artery
Radial – on the inside of your wrist
Carotid – on side of neck, under jawbone

4. Measuring your Resting HR
Take pulse first thing in the morning while still in bed
Pulse – regular throbbing in the arteries caused by the contraction of the heart
Lower resting HR is better (avg. 70 bpm)
The heart is working efficiently in meeting the demands of the body
Means that more blood is pumped by the heart with each beat
HR improves with regular endurance activities
# of beats for 10 seconds x 6 = HR per minute

5. Components of Health Related Fitness
Body composition
Cardiovascular Fitness
Muscular Strength
Muscular Endurance
Flexibility
Fitness levels vary from person to person based on heredity and external factors. Improvement is possible for all components and all people.

6. Body Composition
Relative percentage of body fat to lean body tissue, including water, bone, muscle, and connective tissue.
Too much fat can lead to chronic illness
Too little fat can also be problematic

7. Measuring Body Composition
BC (body fat %) not reflected in just weighing yourself on a scale
Bioelectrical Impedance unit – measures electrical resistance encountered in the body to give a body fat %
Skinfold measurements – using a caliper to measure folds of skin and fat
Hydrostatic weighing – underwater (very accurate)

8. Body Mass Index
Way to determine if your weight is within a healthy range
Assesses body size in relation to your height and weight
Can be misleading because it does not take into account the proportion of fat and muscle

9. Cardiovascular fitness
Ability of body to work continuously for extended periods of time; involves lungs, heart and vessels, so aka – cardiorespiratory endurance
Moderate to high levels of CV fitness increase life expectancy, reduce the risk of CV disease

10. Measuring CV Fitness Distance runs –
1 mile or 1.5 for time
9 minute or 12 minute run for distance
Walking tests, step tests, stress test

11. Muscular strength
Maximum amount of force a muscle or muscle group can exert against an opposing force
Partially determined age, gender, and heredity
Can be improved by weight training, calisthenics, or anything involving heavy lifting
Improves overall health, reduces risk for muscle, bone and joint injuries
Reduces the amount of energy needed to do activity

12. Measuring Muscular Strength and Endurance
Curl-up test (abs)
Pull-up test, Push-up test, flexed arm hang
Arm and shoulder endurance and strength
Grip-strength

13. Muscular Endurance
Ability of the same muscle or muscle group to contract for an extended period of time without undue fatigue
Reduces amount of energy needed to do activities so you can do more before tiring

14. Flexibility Ability to move a body part through a full range of motion
Reduces risk for muscle and bone injury
Improves performance fitness
Reduces some types of soreness after exercise
Hyperflexibility – an excessive amount of flexibility which can lead to instability of a joint

15. Measuring Flexibility
Back saver sit and reach
Trunk lift – lay flat on floor, face down, raising you chin as high up as possible
Arm lift – face down, flat on floor, keeping chin on floor, raise arms up as high as possible