Components of Health related Fitness

1.Health Components

Health-related fitness involves skills that enable one to become and stay physically
healthy.There are five areas of health related fitness. They are heart and lung
endurance or cardiovascular endurance, muscular strength, muscular endurance,
flexibility, and body composition.

2.Skill Components

Skill-or performance-related fitness involves skills that will enhance one’s

performance in athletic or sports events. There are six skill-related fitness
components: agility, balance, coordination, speed, power, and reaction time. Skilled
athletes typically excel in all six areas.

Fitness- is a condition in which an individual has sufficient energy to avoid fatigue

and enjoy life.

Physical fitness- is divided into four health and six skill-related components. Skill-
or performance-related fitness involves skills that will enhance one’s performance in
athletic or sports events. Health-related fitness involves skills that enable one to
become and stay physically healthy.

Health related fitness-involves exercise activities that you do in order to try to

improve your physical health and stay healthy, particularly in the categories of
cardiovascular endurance, muscular strength, flexibility, muscular endurance and
body composition.

Skill related fitness-is fitness that conditions the body or specific muscles for a
primary goal of improving a skill. For example, High Knees is useful for building the
strength and endurance of hipflexors, quadriceps, and glutes and can considered to
be skill related fitness for an athlete requiring strength and endurance in those
muscles.

Health Components
1.Cardiovascular fitness-is the ability of the heart (cardio) and circulatory system
(vascular) to supply oxygen to muscles for an extended period of time.
Cardiovascular is also called cardiorespiratory (lungs) fitness. Usually the mile run
or some other type of continuous fitness activity (12 minute run, cycling, step-test,
etc.) is used to assess cardiovascular fitness.

2.Muscular strength and endurance- is the muscle’s ability to produce effort or

perform work.

• Muscular endurance refers to the ability of the muscle to work over an extended
period of time without fatigue. Performing pushups and sit-ups or crunches for one
minute is commonly used in fitness testing of muscular endurance.
• Muscular strength refers to the maximum amount of force a muscle can exert
against an opposing force. Fitness testing usually consists of a one-time maximum
lift using weights (bench press, leg press, etc.).

3. Flexibility- is the ability to move a body part through a full range of motion at a
joint (ROM). The sit-and-reach is commonly used to determine flexibility.

4.Body composition-is the ratio of body fat to lean body mass (including water,
bone, muscle, and connective tissue). Having too much fat tissue is a risk factor for
cardiovascular diseases, diabetes, cancer, and arthritis.

Skill Components
1.Agility- is the ability to change and control the direction and position of the body
while maintaining a constant, rapid motion. For example, changing directions to hit
a tennis ball.

2. Balance- is the ability to control or stabilize the body when a person is standing
still or moving. For example, in-line skating.

3.Power- is the ability to move the body parts swiftly while applying the maximum
force of the muscles. Power is a combination of both speed and muscular strength.
For example, fullbacks in football muscling their way through other players and
speeding to advance the ball and volleyball players getting up to the net and lifting
their bodies high into the air.

4.Speed- is the ability to move your body or parts of your body swiftly. Many
sports rely on speed to gain advantage over your opponents. For example, a
basketball player making a fast break to perform a layup, a tennis player moving
forward to get to a drop shot, a football player out running the defense to receive a
pass.

5.Coordination- is the ability to use the senses together with body parts during
movement. For example, dribbling a basketball. Using hands and eyes together is
called hand-eye coordination.

6.Reaction Time- is the ability to reach or respond quickly to what you hear, see,
or feel. For example, an athlete quickly coming off the blocks early in a swimming
or track relay, or stealing a base in baseball.

Body Mass Index (BMI)-is a person’s weight in kilograms divided by the

square of height in meters. A high BMI can be an indicator of high body fatness.
BMI can be used to screen for weight categories that may lead to health problems
but it is not diagnostic of the body fatness or health of an individual.

Formula:BMI = weight (kg) / [height (m2)]

Weight-a body's relative mass or the quantity of matter contained by it, giving rise
to a downward force; the heaviness of a person or thing.

Height-the measurement from base to top or (of a standing person) from head to
foot.
1.90o push-up

When you've mastered the floor push-up and the pike push-up, you
may want to move onto something even more challenging that can help you
train for the mother of all push-ups: handstand push-ups. To get there, start
with the 90 degree push-up, in which your feet are elevated to create a 90-
degree angle between your upper and lower body. Any standard push-up
requires a good deal of shoulder strength, but the 90 degree push-up
requires more than most.

1.Place a bench, high chair, wooden box or another type of solid object with
a flat surface on the floor, leaving at least 4 feet of open space on all sides.
The bench should be roughly half your height. If you fall, you'll want plenty
of room so that you won't land on something or knock over the bench and
possibly sustain a serious injury.

2.Stand with your body facing away from the bench, positioning yourself
about 3 feet from the bench.

3.Place your hands flat on the floor about shoulder-width apart.

4.Place your feet on the bench, and then walk your feet and hands backward
to position your trunk perpendicular to the floor, with your hips above your
head, your head between your hands and your legs at approximately a 90-
degree angle from your trunk. It may help to have a friend look at your
position and ensure your body is at an approximately 90-degree angle.

5.Keep your knees straight and your toes pressing into the bench. Push into
your hands to straighten your trunk.

6.Lower your head slowly, making sure you remain in control of your body,
until your head touches the floor or your hair grazes it. Work to point your
elbows in toward the bench slightly, instead of flaring them out to the sides.
If you flare them out, the exercise becomes more of a military press. That's
still a good workout for your shoulders, but it won't do much to help you
practice the stability you'll need to perform a full handstand push-up.

7.Press into the floor with your hands and then use the strength of your
shoulders and core to move back to the starting position. If you can perform
another repetition safely, do so; the goal is to be able to repeat the entire
move 8 to 12 times.
2.Curl-ups

What they measure: Abdominal and core muscular endurance and strength.

Why they're important: "Abdominal strength protects the lower back," says
Bryant. "It also allows you to safely perform activities that require bending, lifting,
and twisting."

What you need: Masking tape, yoga mat or towel, stopwatch or clock with second
hand.

How to do them: Place two 24-inch strips of tape on a mat or a towel―4½ inches
apart if you're 45 or younger, three inches apart if you're 46 or older. Lie on your
back with knees bent and feet flat, buttocks close to the tape. Keeping your feet on
the floor, reach forward, curling your spine and lifting your shoulders, and slide
your fingers along the mat until they touch the second strip of tape. Return to the
starting position. Repeat as many curl-ups as you can in 60 seconds.

3.Sit & Reach

What it measures: Flexibility of the hamstrings and the lower back.

Why it's important: Tight hamstrings lead to hamstring strains and lower-back
pain―"two of the most common injuries that middle-aged people experience," says
Bryant. Tight hamstrings may also interfere with healthy posture, by causing your
pelvis to tilt back.

What you need: Yoga mat or towel, yardstick, and masking tape.
How to do it: Sit on the mat with the yardstick between your legs, the 36-inch end
facing out. Put a strip of tape across the stick at the 15-inch mark. Keep your legs
straight, heels on the tape at that 15-inch mark, with feet about 12 inches apart.
Sit up straight. Place one hand on top of the other, exhale, and slowly reach
forward as far along the yardstick as you can, lowering your head between your
arms. Don't bounce. Relax, sit up, and repeat twice more, noting the farthest inch
mark that you reach.

4.Zipper test

Purpose: This test measures general shoulder range of motion

Equpment required: ruler or a yardstick

Procedure: This test is done in the standing position. Place one hand behind
the head and back over the shoulder, and reach as far as possible down the
middle of your back, your palm touching your body and the fingers directed
downwards. Place the other arm behind your back, palm facing outward and
fingers upward and reach up as far as possible attempting to touch or
overlap the middle fingers of both hands. An assistant is required to direct
the subject so that the fingers are aligned, and to measure the distance
between the tips of the middle fingers. If the fingertips touch then the score
is zero. If they do not touch, measure the distance between the finger tips
(a negative score), if they overlap, measure by how much (a positive score).
Practice two times, and then test two times. Stop the test if the subject
experiences pain.

5. 3 Minute Step Test

Goal: Step on and off the bench for 3 minutes straight while
keeping a consistent pace and then see how quickly your heart rate
will come back down.

Execution: This test is based on a 12-inch step, so use one as close

to 12 inches as possible, otherwise your results will be skewed. Set
the metronome to 96 beats per minute and make sure you can hear
the beat. Stand facing the step. When ready to begin, start the
clock or stopwatch and march up and down on the step to the
metronome beat (up, up, down, down) for 3 consecutive minutes.
(You can rest if you need to, but remain standing.) When 3 minutes
are up, stop immediately, sit down on the step, and count (or have
a friend count) your pulse (use your wrist or neck) for one full
minute.