Health Related Fitness Health Related Fitness (HRF)(HRF)

One’s ability to perform daily activities with vigor and free from premature hypo-kinetic diseases.

Hypo-Kinetic DiseasesHypo-Kinetic Diseases

Diseases that occur from a sedentary lifestyle such as type II diabetes, stroke, heart attack, and etc.

Five Components of HRFFive Components of HRF

Muscular strengthMuscular enduranceFlexibilityBody compositionCardiovascular endurance

What is muscular strength?What is muscular strength?

One maximum force that can be exerted by a muscle.

Test include: ◦1 rep. max. (bench or squat)

◦Push upsGaining MS:

◦Heavier weight, low reps. (6-8 reps)

What is muscular endurance?What is muscular endurance?

The ability of a muscle to generate force over an extended period of time.

Test include:◦Sub-max. lift (70% of 1 rep. max.)◦Curl-up test

Gaining ME◦Lower weight, high rep (15-20 reps.)

What are the benefits of MS & ME?What are the benefits of MS & ME?

Increase in lean body massIncrease in metabolismProtects joints from injuryEnhances postureIncreases bone densityDecreases risk of osteoporosisIncreases self-concept and esteemDecreases blood pressure and high

density lipids (HDL)Increases athletic performance

What is flexibility?What is flexibility?

The ability of a joint to move through its full range of motion.

Test include:◦Sit and reach◦Trunk lift◦Goniometer

Gaining flexibility:◦Stretching to slight discomfort

◦3 sets and hold for 30 seconds

What are the benefits of flexibility?What are the benefits of flexibility?

Protects against injuryImproves postureReduces muscle sorenessImproves the transport of blood and nutrients to tissue

Enhances athletic performance

What is Body Composition?What is Body Composition?

Fat mass versus lean body massTest include:

◦Body mass index◦Bioelectrical impedance◦Skin Calipers◦Under water hydrostatic weighing

Gaining optimal BC:◦Eating a specific amount of calories based on ideal body weight and physical activity

◦One must burn 3500 calories to lose 1 pound

Fat Lean

What are the benefits of What are the benefits of maintaining an ideal body weight?maintaining an ideal body weight?

Reduces one’s risk of type II diabetes, coronary heart disease, cancer, and gall stones.

What is Cardiovascular Endurance?What is Cardiovascular Endurance?

The body’s ability to provide oxygen to working muscles over an extended period of time.

How strong is your heart?Test Include:

◦Pacer test◦One mile run

To increase cardio endurance, an individuals must work hard enough to reach their target heart rate zone.

What are the benefits of What are the benefits of cardiovascular endurance?cardiovascular endurance?

Can add years to your lifeAvoid numerous health problemsIncreases heart size and strengthIncrease cardiac output – amount of blood pumped per beat

Decreases resting heart rateLowers blood pressure

Ticket out the doorTicket out the door

Complete the five components of health related fitness worksheet.