Answer Key—Health & Skill Related Fitness

Health & Skill Related Fitness Activity 1

Discussion
In what areas are you living a healthy lifestyle? Students might mention that
they play a sport, do some type of recreational activity, or eat healthy foods, etc.
Do you have more risk factors that you can control or influence? Explain.
Answers will vary. I have more risk factors that I can control because I’m not
eating the right foods or getting enough exercise.
What areas could you work on to be healthier? I could exercise more, eat
healthier, get more sleep, etc.
When did you have your lowest heart rate? when relaxing
When did you have your highest heart rate? in argument phase
What seemed to work best to lower your heart rate? to breathe deeply, try and
relax muscles, focus on something peaceful
Evaluation
1. Why is the health of Americans on the decline? Americans are eating the
wrong types of foods, not exercising enough, watching too much television,
living a sedentary lifestyle, etc.
2. What are some factors you can control concerning your health? Eat good
healthy food, exercise more, control weight, not use drugs, etc.
3. What are some ways you could manage the stress in your life? Plan some
alone time to relax each day, exercise, learn how to relax, avoid conflict etc.

Health & Skill Related Fitness Activity 2

Evaluation
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1. Which activity generated the highest heart rate? Why? Stairs, raking, push-
ing, sweeping, lifting, or volleyball—because more muscles were used
2. Which activity generated the lowest heart rate? Why? Standing and walk-
ing—because it was a slower pace and not as many muscles were involved
3. Which activities generated a heart rate over 145 beats per minute (BPM)?
Stairs, possibly a few other answers depending on how hard they work

Health & Skill Related Fitness Activity 3

Discussion
Why do you think that occurred? Possible answers—push-ups, sit-ups, step-
test—For push-ups and sit-ups I was going as fast and as hard as I could. I was
using a lot of different muscles and working harder
In what activities did your heart rate stay between 135 and 150? Why do you
think that occurred? step-test—I kept a steady pace but was still working my
muscles
In what activities did your heart rate remain below 120? Why do you think
that occurred? Possible answers: warm-up, sit & reach, passive stretch, max leg
press. This occurred because the movements were slower or still.

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List any conclusions you can make up to this point about the components of
fitness and heart rate.
Cardiovascular Fitness Cardiovascular fitness enables your heart rate to stay at
a steadier pace. Cardiovascular fitness involves a moderate type of exercise.
Muscular Endurance Heart rate can get really high if you are trying to do the
most that you can—work individual muscles groups like abs or chest—muscles
must work for a long time.
Muscular Strength Heart rate may get high when at your strongest exertion—
muscles perform a maximum lift one time.
Flexibility Heart rate is low, almost resting—little exertion or active use of muscles
Body Composition depends on what activities you do—the heavier you are the
harder you have to work so the higher your heart rate might be.
Evaluation
1. In your own words, define fitness. Fitness is being able to do things each
day without getting tired. It is looking & feeling healthy, and living a
healthy lifestyle.
2. Describe the difference between health-related and skill-related fitness
components. Health related fitness deals with exercise and being healthy;
Skill-related fitness is for athletes.

Health & Skill Related Fitness Activity 4

Discussion
In what activities did your heart rate reach above 180? Why do you think that
occurred? Tire drill, weaving through cones, sprints, jump up to box, shuttle run.
I was going as fast as I could or my muscles had to move faster and work harder.
In what activities did your heart rate reach from 150–180? Why do you think
that occurred? Ball drill, skip with high knees, soccer tap—more of a continu-
ous pace and not as much movement.

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In which activities did you feel winded or out of breath? Why do you think
that happened? Tire drill, weave through cones, sprints, jump up to box, shuttle
run .I was going as fast as I could—my heart and lungs could not keep up with
the speed of activity.
In what activities did your heart rate remain below 125? Why do you think
that occurred? Balance, baseball pitch, drop & catch, grab the beanbag. Their
was limited use of legs; slower movements.
Evaluation
1. Why do athletes or athletic individuals need skill-related fitness? Athletes
need to be fast, be able to change directions, have good balance, and all the
other skills to be able to compete and be the best they can.
2. Can others, besides athletes, benefit from skill-related fitness? Why?
Everyone could benefit from skill related fitness—you may want to enjoy
recreational activities. You may want to be fitter and the activities also help
your fitness. You want to have variety and not be bored.

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 3. Do you think that skill-related fitness could also be a health-related fitness
component? Explain. Yes. You can be working on your cardiovascular, mus-
cular strength & endurance, or flexibility at the same time. The more you
exercise the less body fat you will have.

Health & Skill Related Fitness Activity 5

Discussion
Which activity generated the highest heart rate? Why? Bounding, jumping
jacks, sprints—using lots of muscles and moving as fast as I can.
Which activity generated the lowest heart rate? Why? Standing, stretching—not
making the heart work very hard since I’m not using many muscles moving.
What is the relationship between your heart rate pulse and intensity? The fast-
er or harder I worked—the faster my heart rate.
Which activities do you think you could perform, at the same pace, for 20
minutes? walking, jogging, or stretching
Evaluation
In evaluating the note above, analyze the information in italics to provide
information about the FITT Principle.
1. Frequency (how often) I need to be active every day—I need 3 or more
activity sessions during the week
2. Intensity (how hard) I need to work at a moderate or vigorous level of exertion.
3. Time (how long) at least 20 minutes
4. Type (what type of activity) activities that I enjoy
5. How is the FITT Principle like a recipe? You need the right mixture just like
a recipe- needs the right ingredients, the right amount, and the right dura-
tion of being cooked.

Health & Skill Related Fitness Activity 6

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Discussion
What was your average heart rate during the Cardio Phase? Why do you think
that number may be important? Answers will vary. It’s how hard my heart is
working for the longest phase that is supposed to improve my heart.
What is the relationship between your heart rate pulse and the different phas-
es of your workout? Started off low as I warmed up; got higher as I did my
cardio (looked like a hill); it slowed down and varied more during the muscle
workout; went back down during cool-down.
Evaluation
1. Why is important to let your heart rate recover in the cool down phase?
This allows heart to slow down; keeps blood from pooling in leg; you won’t
feel dizzy.
2. What is the main purpose of warming up and stretching before the work-
out? Warming up before is to prepare your muscles; prevent injury.
3. What is the main purpose of the stretch at the end of the workout? To
stretch muscle back out after shortening during exercise—after is to increase
flexibility and prevent soreness.
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