FITNESS STUDY GUIDE
Health-Related Components of Fitness
There are five health-related Components of Fitness. These components are—
1. Muscular Strength—A muscle’s ability to exert force
2. Flexibility—The range of motion of muscles and joints
3. Muscular Endurance—The ability to use a muscle many times without
getting tired
4. Cardiovascular Fitness—The ability to exercise the entire body for
longer periods of time.
5. Body Composition—The ratio of fat to muscle, bone and other tissues
that compose the body. We do NOT test for this at JMS.
Four of these health-related Components of Fitness are tested within the JMS
Physical Education classes. By using a battery of tests called the Presidential
Physical Fitness Challenge, a level of fitness within each category can be measured.
This testing battery was instituted by President Eisenhower and has been used
since 1957.
Activities to improve areas of fitness:
Muscle Strength – Strength training, wrestling, football, gymnastics
Flexibility – Dance, gymnastics, skating, karate, stretching
Muscular endurance – Jump rope, core exercises, distance running
Cardiovascular fitness (must be in Target Heart Zone for 20 minutes
minimum) – Jogging, aerobics, soccer
Body composition – Sound nutritional habits, low intensity activities for an
extended period of time
The tests included in the Presidential Physical Fitness Challenge include—
1. Mile Run Test—Students run/walk a distance of one mile as quickly as
possible. This test measures Cardiovascular Fitness.
2. Sit and Reach Test—Students place their feet on a measurement tool
and reach forward as far as possible. This test measures Flexibility.
3. Push Up Test—Students will perform as many 90-degree push ups as
possible. This test measures Muscular Strength and Muscular endurance.
4. Curl Ups Test—Students will perform as many curl ups as possible
within a one-minute time period. This test measures both Muscular
Strength and Muscular Endurance.
5. Shuttle Run—Students will transfer two blocks located 10 yards away
past the starting line as quickly as possible. This test measures Agility.
Agility is NOT considered a health related Component of Fitness.
Benefits of Exercise
There are many benefits to exercising. Some of these benefits include—
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Improved appearance/muscle tone
Improved body image
Improved overall health
Increased level of energy
Increased success in your school work or job
Helps cope with stress
Helps you sleep better
Increases life expectancy
Three Parts to a Workout
1. Warm Up—Active warm up to raise the core temperature of the body
2. Training/Activity/Exercise—Performance of the activity
3. Cool Down/Stretching—Lowering the core temperature / increase
flexibility
Are You F.I.T.T.?
F = Frequency—How often you exercise
I = Intensity—How hard you exercise
T = Time—How long you exercise
T = Type - What is the exercise
HEAR the Benefits of Exercise
H—Heart
Your heart will be stronger and healthier
Heart will resist heart disease
You will breathe easier during exercise
E—Energy
Your energy level will increase to do daily activities
Helps you relax and sleep better
Avoid feeling sleepy and drowsy throughout the day
A—Appearance
Improves Muscle Tone
Improves body image
Helps burn calories and aids in weight control
R—Resists Disease
Immune system becomes stronger
Increases life expectancy
Improves overall health
Aerobic vs. Anaerobic
Exercises are typically identified as aerobic or anaerobic.
Aerobic Exercise—Aerobic exercise is any activity that requires the presence of
oxygen. These activities are fairly lengthy. Examples include, jogging, biking,
swimming, cycling. Aerobic exercise can also be called Cardiovascular Exercise.
Anaerobic Exercise—Anaerobic exercise is any activity that is a short burst type
that is not affected by oxygen. Examples of anaerobic exercise include sprinting,
weight lifting, hitting a baseball/softball. There is usually a break between
exercises.
Taking Your Pulse
While doing cardiovascular/aerobic exercise, it is a good habit to monitor your
pulse/heart rate during the activity. There are two places on the body where the
pulse can easily be found. One is just off the midline of the throat and the other is on
the wrist below the thumb. Always use your fingertips to find your pulse, never
your thumb. The heart rate is expressed in beats per minute.
Calculating Your Target Heart Rate Zone
When doing cardiovascular exercise it is recommended that you keep your pulse
within your Target Heart Rate Zone.
Steps to calculate your Target Heart Rate Zone—
1. Find your Maximum Heart Rate
This is determined by subtracting your age from 220
220 – your age = Maximum Heart Rate
2. Determine the high end (maximum) of your Target Heart Rate Zone
This is determined by multiplying your Maximum Heart
Rate times 90%
Maximum Heart Rate x .90 = Maximum heart rate of THRZ
3. Determine the low end (minimum) of your Target Heart Rate Zone
This is determined by multiplying your Maximum Heart
Rate times 60%
Maximum Heart Rate x .60 = Minimum heart rate of THRZ
Stretching Tips
Stretching is important for many reasons. Here are a few benefits of proper
stretching—
1. Injury Prevention—Increased flexibility will allow body parts and joints
to move more freely thus lowering the chance of injury
2. Improved Performance—A flexible joint requires less energy to move
3. Reduced Muscle Soreness—After exercise, stretching can help reduce
the soreness the following day
A few other pointers about stretching are—
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Stretching should be static and steady, NOT ballistic or bouncy
Stretch to where you can “feel the stretch”, not to pain
Hold a stretch for at least 15 seconds
Stretch at the end of a workout when the muscles are warm