Download Milam Health Related Fitness Power Point

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Your ability to become and stay physically
healthy
◦ High health related fitness levels does not improve
skill for specific sports
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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
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Measure your Height and weight
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Measure resting Heart Rate (next slide)
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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
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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)
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# of beats for 10 seconds x 6 = HR per minute
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◦ 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
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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.
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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
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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)
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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
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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
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Distance runs –
◦ 1 mile or 1.5 for time
◦ 9 minute or 12 minute run for distance
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Walking tests, step tests, stress test
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Maximum amount of force a muscle or muscle
group can exert against an opposing force
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Partially determined age, gender, and heredity
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Can be improved by weight training, calisthenics,
or anything involving heavy lifting
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Improves overall health, reduces risk for muscle,
bone and joint injuries
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Reduces the amount of energy needed to do
activity
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Curl-up test (abs)
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Pull-up test, Push-up test, flexed arm hang
◦ Arm and shoulder endurance and strength
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Grip-strength
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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
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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
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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