Download Health Notes - Aurora City Schools

Health Notes
Ch 4- Physical Activity for Life
Lesson 2- Fitness and You
FIVE HEALTH RELATED COMPONENTS OF PHYSICAL FITNESS:
1. ___________________- the ability of the heart, lungs, and blood vessels to utilize
and send fuel and oxygen to the body’s tissues during long
periods of moderate-to-vigorous activity
2. ___________________- the amount of force a muscle can exert
3. ___________________- the ability of the muscles to perform physical tasks over
a period of time without becoming fatigued
4. ___________________- the ability to move a body part through a full range of
motion
5. __________________- the ratio of body fat to lean body tissue, including muscle,
bone, water and connective tissue such as ligaments,
cartilage, and tendons
*It is important to have total fitness, therefore you must work on all five components
of physical fitness*
HOW TO MEASURE COMPONENTS:
1. Cardiorespiratory endurance…cardiovascular disease is the leading cause of death
in the U.S. Keeping your cardiovascular system healthy is the most effective way
of reducing your risk of developing this disease.
 Can you run a mile without stopping??
**Step Test**
 Three minute test used to measure cardiovascular endurance
o Use a bench about 12 in high, fully extend each leg as you step up
and down
o Repeat at the rate of 24 steps per minute for three minutes
o Take your pulse….you can either take it on your wrist with the
index and middle finger of your other hand, or you can find it in
the neck below the jaw bone
o Then compare your pulse to the chart on page 81 in your book
2. Muscle strength and endurance….you need muscle strength for activities that
involve lifting, pushing, or jumping…and endurance to do those repeatedly. It
helps you carry out your day to day activities
**Abdominal Muscle Test**
 Curl-Ups are used to measure abdominal strength
o Lie on your back with your knees bent at 45degree angle, feet
slightly apart, arms at your sides
o With your heels flat on floor, curl your shoulders slowly off the
ground, moving your arms forward toward your feet
o Slowly return to original position. Do one curl up every three
seconds until you can not do any more at that pace
o Find your score on the chart on page 82 to rate your abdominal
strength
**Upper body test**
 Arm Hang is used to measure upper body strength and endurance
o Grasp the pull up bar with your palms facing away from you
o Raise your body so that your chin is above the bar, you can not
swing from the bar
o Hold the position for as long as possible, you will be timed to see
how long you can keep your chin above the bar, if it falls below or
touches the bar your time will stop
o Compare your score to the chart on page 82 to rate your upper
body strength and endurance
3. Flexibility- being flexible can increase your athletic performance, help you feel
more comfortable, and reduce the risk of muscle strain and other injuries
**Sit and Reach Test**
 Sit and reach is used to determine flexibility of the back and hamstrings
o Tape a yardstick on a 12-inch high box/ or tape to the floor
o Place your feet at the 15 inch mark on the tape, both heels should
be on the line
o Place one palm over the top of your other hand so that your middle
fingers are together
o Extend your hands over the tape as far as you can go, you get three
tries, on the third try hold it for one second and record your score
4. Measuring body composition- how much of your body is composed of fat
**there are many ways to assess body composition**
#“Pinch test”- is performed with skin fold caliper, a gauge that measures the
thickness of the fat beneath a fold of skin……not very accurate
o measures three to seven spots on the skin, back of shoulder, back
of arm, abdomen, hip and thigh
#underwater weighing- most accurate body composition measurement, a person
is submerged into water and then “weighed” to determine percent of body
fat
IMPROVING YOUR FITNESS
 You can choose from many different activities to improve your fitness, but most of
them fall into two categories…aerobic, or anaerobic
 ___________________- any activity that uses large muscle groups, is rhythmic in
nature, and can be maintained continuously for at least 10 min..ex: running,
cycling, swimming
 ___________________- involves intense short bursts of activity in which the
muscles work so hard that they produce energy without using oxygen…ex: 100meter dash, lifting weights
Improving Cardiorespiratory Endurance Aerobic Exercise, your heart rate increases and your heart sends more oxygen to your
muscles to use as energy
 Over time your heart is strengthened, allowing it to pump more blood
Improving Flexibility Through regular stretching exercises
 Move slowly and gently, hold for 15-20 seconds, do not bounce
Improving and maintaining bone strength Calcium is essential for building strong bones
 Resistance training and weight bearing activities can also help increase bone mass