LIFETIME FITNESS
UNIT 2
EVALUATING YOUR HEALTH-RELATED FITNESS
Health Related Fitness are those aspects of fitness vital to well being, cardio respiratory
fitness, muscular strength, muscular endurance, flexibility and body composition
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Cardio-respiratory Fitness: the ability of the body to do vigorous activity over
along period of time
Muscular Strength: the amount of free that can be exerted by a single contraction
of the muscle
Muscular Endurance: the ability of a muscle group to continue muscle movement
over a length of time
Flexibility: the ability of a joint and muscle group to move through a maximum range
of motion
Body Composition: the %of the body weight which is fat compared to tissue which is
bone and muscle
It is important to do a fitness assessment when starting an exercise program so you can
evaluate your current physical condition and also determine those areas of strength and
weaknesses.
Most fitness tests are evaluated by comparing them to Criterion-Referenced Standards; a
test based on public health research that sets a standard by which to measure an
individual’s test scores
Personal Profile Information Includes:
1. Height/Weight
2. Resting Heart Rate – a measure of the heart rate following a period of inactivity. A
normal range for RHR is 50-100 beats and an average is around 70.
*You can find your heart rate by taking your pulse – the regular throbbing in the arteries
caused by the contraction of the heart. The pulse can be counted accurately by applying
light pressure of the first two fingers to the radial (wrist) artery and the carotid (neck)
artery. Do not use your thumb to take your pulse.
Ways
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to Evaluate Your Cardiorespiratory Fitness
Distance Runs (1 mile run, 1.5 mile, 9 min., 12 min)
1 mile walking test
15m and 20m Pacer Test
Step test
Stress test
A Joint is a place where two or more bones meet and from a junction in the body. Joints
may be immovable (such as those in the skull) or moveable (such as those in the elbow, hip,
shoulder and neck). Flexibility requires you to use a joint to its fullest. No single test can
measure flexibility since it is specific to each join and muscle group.
Ways
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to evaluate your Flexibility Fitness
Back-saver sit and reach test (hamstring muscle)
Trunk lift (upper back and trunk)
Shoulder stretch test (upper body/shoulders)
Lean body weight (muscle mass) is that body weight composed of muscle bone, tendons,
ligaments, and internal organs.
Fat weight is weight which is not muscle, bone, tendons, ligaments or internal organs.
Body Composition is the percent of the body weight which is fat compared to tissue which is
bone and muscle.
Ways
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to determine your Body Composition
Underwater weighing (most accurate)
Bioelectrical impedance unit
Skinfold measurement
Body Mass Index (BMI)
Ways
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to evaluate your Muscular Strength and Endurance
Curl-up (abdominal muscles)
Pull up (arm and shoulder muscles)
Flexed arm hang (arm and shoulder muscles)
Push-up (arm and shoulder area)
Gwinnett County uses FitnessGram. Below you will find your standards for your age.
FitnessGram Healthy Zone Standards
Aerobic Capacity and Body Mass Index instructions
Aerobic Capacity Look up Tables for Boys and Girls 14 to 15
Aerobic Capacity Look up Tables for Boys and Girls 16 to 17
2004 FitnessGram Standards for Healthy Fitness Zone
TRAINING for FITNESS
Training is the procedure of systematically preparing a person in the most efficient manner
to perform strenuous activity and to recover from that activity as quickly as possible.
Certain basic principles determine the effectiveness of a training program.
**PRINCIPLES OF TRAINING**
Overload
Progression
Specificity
OVERLOAD occurs when increased demands are made upon the body. The increased stress
causes the body to adapt or adjust improving physical condition.
Three ways to overload the body through exercise
Frequency – increasing how often you exercise
2. Intensity – increasing the difficulty of an exercise
3. Time – increasing the length of each training session
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PROGRESSION is the gradual increase in exercise or activity over a period of time
SPECIFICITY refers to the fact that improvements in the various fitness areas require
specific kinds of activities
Training Guidelines
Cardiorespiratory Fitness
F
3-5 days per week
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60-80% maximum heart rate
T
15-60 minutes of continuous activity
Flexibility
F
At least 3 times per week
I
Slow stretch until mild tension is felt
T
Hold each stretch 15-30 seconds
Muscular Strength
F
2-4 times per week
I
high resistance
T
8-12 repetitions
Muscular Endurance
F
3 days per week
I
low resistance
T
12-20 repetitions
Remember to properly warm up to prepare your body for exercise and decrease you chance
of injury. Warm-up should last 10 to 15 minutes.
Three parts to a good warm-up include:
 Large muscle warm-up (slow jogging)
 Static Stretching
 Specific activity that is similar to the workout that you are able to start
Cool down is also important.
 It is the tapering off period after completing the conditioning phase of training.
It enables the body to adjust slowly to reduced activity, prevents muscle cramps
and soreness and prevents blood pooling.
There are 2 parts to a cool down:
 Continue activity at a slow pace
 Stretching exercises should be performed to prevent muscle soreness and loosen
tight muscles.
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Other Training Factors
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Plateau – a period in training where your performance shows no improvement for a
period of time
Rate of Response – each person responds differently to a particular training
program. Possible reasons include current condition, heredity, age, motivation,
athletic ability, body type, weight, nutrition, injury proneness, lack of disease
Overtraining – when a person participates in any physical activity at very high
intensity levels or for unusually long periods of time…exercising too much!
Cross-training – combining two or more types of exercise in one workout or using
different exercises alternately in successive workouts….helps to prevent boredom
and also allows for you to train through an injury
Other Factors to Consider before starting an Exercise Program
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Previous involvement in physical activity
Present Fitness level
Present Health
Medical History
Exercise Training Myths
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No Pain, No gain
I can get fit by participating in a sport
A little exercise doesn’t help