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Five Components to Health-Related Physical Fitness

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Vince Doan

on 13 May 2013

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Transcript of Five Components to Health-Related Physical Fitness

Five Components to Health-Related
Physical Fitness Cardiovascular Endurance Definition:
-Cardiovascular exercise, also called cardiopulmonary exercise, or simply cardio, is your physical ability to maintain aerobic exercise for prolonged periods of time. Muscular Endurance Definition:
-Muscular endurance is the ability of the muscle to continue to perform without fatigue Muscular Strength Definition:
-Muscular strength is the amount of force your muscles can exert against resistance for short duration Tip of the Ice Berg Why are the 5 Components to Health-Related Physical Fitness Important? California Content Standards 4.1 Develop a two-week personal physical fitness plan specifying the proper warm-up and cool-down activities and the principles of exercise for each of the five components of health-related physical fitness Flexibility Definition:
-Flexibility is the range of motion possible for each of your joints or groups of joints. Student Learning Objective -SWBAT Identify and explain the 5 components to health-related physical fitness. Body Composition Definition:
-Body composition is the percentage of your body’s tissues which are composed of fat versus tissues which are fat-free. Why is Muscular Endurance Important?
-Muscular endurance is the bridge between muscular strength and cardiovascular endurance. In order to be have a fit cardiovascular system, you must demonstrate muscular endurance. Examples: Why is Flexibility Important?
-To some degree, your flexibility determines the efficiency of your muscles. Increased flexibility has also been associated with decreased risk of acute and chronic (overuse) injuries. Why is Cardiovascular Endurance Important?
-Cardiovascular endurance is very important because the more fit your cardiovascular systems becomes, the healthier your lungs, heart and vascular system will be.

-If you demonstrate high levels of cardiovascular endurance during exercise, you also have a more efficient heart, lungs, and vascular system while at rest.

-This means less stress is put on your heart and lungs around the clock, enabling you to avoid illness and live a long, healthy life. Many argue that cardiovascular endurance is the most important of the 5 components to physical fitness. Examples: Examples: Why is Body Composition Important?
-Having a poor body composition has many negative physical and psychological effects, such as increased chance of chronic diseases and depression.
-Improper exercise habits and poor lifestyle choices can lead to being overweight or obese. Ways to Test Body Composition:
-DEXA Scan
-Whole Body Plethysmography (Bod Pod)
-Underwater/Hydrostatic Weighing
-Skinfold Calipers
-Bioimpedance Analysis (BIA) Body Mass Index (BMI) Definition:
-Body mass index is a calculation that uses your height and weight to estimate how much body fat you have. Too much body fat is a problem because it can lead to illnesses and other health problems.
-Accurate tool for children to measure their body fat.
-Not an accurate measurement for people with high body mass or big bone. How to Calculate BMI: BMI Classifications: Why is Muscular Strength Important?
-Muscular strength is important because of it's effect on activities of daily living, such as opening a jar or carrying heavy groceries.
-While activities of daily living vary for everyone, you should at least demonstrate the basic muscular strength needed to carry out your activities of daily living. How to Improve Flexibility?
-Stretching exercises will gradually increase flexibility.
-Always warm-up first before stretching the intended muscle to prevent injuries. How to Maintain a Healthy Body Composition?
-Focusing on the other four aspects of physical fitness will naturally lead to improved body composition over time. -Provide a solid definition of physical fitness that includes a broad range of important factors that influence your overall health.
-Each component will improve activities of daily living in a variety of ways.
-Cardiovascular workouts will strengthen the heart and prevent any heart diseases.
-Strengthen the core of the body and provide stability and balance.
-Together, 5 Components will create a long and healthy lifestyle. *What is your BMI and what are some ways how you can maintain or achieve a normal healthy BMI? Body Mass Index Chart *How do you plan on achieving a healthy lifestyle in your daily life? *How many push-ups and curl-ups do you have to complete to reach the standard? *How many push-ups and curl-ups do you have to complete to reach the standard? California FITNESSGRAM Definition:
-Physical Fitness Test (PFT) for all students in a California public school. Primary Goal:
-test students on health-related fitness and assist students in establishing a lifetime habits of regular physical activity FITNESSGRAM consists of 6 fitness areas with test options for certain areas:
Aerobic Capacity
-PACER (Progressive Aerobic Cardiovascular Endurance Run)
*-One-Mile Run
-Walk Test (only for ages 13 or older)

Abdominal Strength and Endurance
*-Curl-Up

Upper Body Strength and Endurance
*-Push-Up
-Modified Pull-Up
-Flexed-Arm Hang

Body Composition
-Skinfold Measurements
*-Body Mass Index
-Bioelectric Impedance Analyzer

Trunk Extensor Strength and Flexibility
*-Trunk Lift

Flexibility
*-Back-Saver Sit and Reach
-Shoulder Stretch Reference Page * indicates the exercise that you will be performing in this class for the FITNESSGRAM Examples: 1) http://www.myteacherpages.com/webpages/machramovitch/five.cfm
2) http://www.askthetrainer.com/5-components-of-physical-fitness/
3) http://www.cde.ca.gov/ta/tg/pf/documents/pft1213fpscharts.pdf
4) http://www.cde.ca.gov/ta/tg/pf/pftprogram.asp
5) http://www.livestrong.com/article/25831-list-muscular-endurance-exercises/
6) http://www.livestrong.com/article/359100-ways-to-improve-cardiovascular-endurance/
7) http://www.livestrong.com/article/125378-bmi-important/
8) http://www.active.com/fitness/Articles/5-Ways-to-Test-Your-Body-Composition?page=2
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