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Health Related Fitness Notes
PE H.S. 1.12: Cardiorespiratory Endurance
The learner will be able to list the cardio respiratory benefits of exercise.
Essential Question: What are the cardio respiratory benefits of exercise?
Why you need to know your current fitness level.
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Determine your strengths and weaknesses
- Compare them to criterion referenced standards
- Compare them to previous personal results
- Does not mean much to compare your scores to other _____________
Helps set personal fitness _____________ & plan an exercise program
_____________ you to establish a regular exercise program
Determine the effectiveness of your exercise program and make necessary
improvements
High health related fitness levels do not improve _____________ for specific sports
Determining your Fitness Level
 Height/weight
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_____________ heart rate
- Take pulse when you wake up in morning still in bed
- _____________ – regular throbbing in the arteries caused by contraction of the
heart
- A lower resting heart rate is better (avg. _____________)
- It means the heart is working efficiently in meeting the body’s _____________
demands
- It also means more blood is pumped by the heart with each beat
- Heart rate improves with regular _____________ activities
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Count pulse by applying light pressure to an _____________
- _____________ artery on the inside of the wrist
- _____________ artery under jawbone on side of the neck
- Count # of beats for _____________ sec. (10 sec. times 6)
______________________
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The ability to do vigorous large muscle exercise over a long period of time
o for example, jogging and swimming
Cardiorespiratory tests
 distance runs
- ______ mile run or __________ mile run measure time
- 9 minute or 12 minute run measure distance
 walking tests, step tests
 _____________
- Designed to evaluate the response of the cardiorespiratory system to strenuous
exercise
______________________
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The ability of a joint and a muscle group to move through a full range of motion
Flexibility tests
- sit and reach (hamstring flexibility), trunk lift test, shoulder stretch test
_____________ – Where two bones meet in the skeleton of the body
- They can be moveable or immovable
______________________
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The percent of body weight composed of fat compared to the percent that is composed
of tissue, bone and muscle.
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_____________
- muscle, bone, tendons, ligaments, and internal organs
Body Composition Tests
 Just weighing yourself does not provide any info about body _____________
 _____________ weighing (hydrostatic)
 _____________ impedance unit
- Used to measure the electrical resistance encountered in the body
 Skinfolds using a _____________
- A fold consisting of a layer of fat and a layer of skin
 Body mass index
- Measurement of your body composition calculated by height and weight
 Weight (kg) / Height (m) squared
 Can be misleading because proportion of fat and muscle tissue are not
taken into account
______________________
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The ability to continue using certain muscles for a period of time
- for example, doing push-ups
______________________
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The amount of force that can be exerted by a single contraction of the muscle
- for example, lifting a heavy weight
Muscular Strength & Endurance Tests:
 curl-up test = _____________
 pull-up test, flexed arm hang test, push-up test
- _____________ and _____________ endurance and strength
- Pull up should have ____________ above bar and then lowered to full hang
- Push up – back flat, elbows bending at __________ degree angle
 grip strength test (use a _____________)= hand grip strength
 _____________ – large muscle along the back of the upper arm
Cardiorespiratory Fitness Plan
Monday:
Tuesday:
Wednesday:
Thursday:
Friday: