Chapter 4
Health Related Fitness
Chapter 4 Objectives
To understand the components
of health related fitness.
To recognize why and how they
can affect your health.
To be able to evaluate yourself
in each area of health related
fitness.
Why should you know your current
fitness level?
*Helps Determine strengths
and weaknesses.
*Helps to set personal goals.
*Compare to criterion/personal
referenced standards.
*Helps determine effectiveness
of current program.
*No value in comparing scores
*Health Fitness does not help
improve skill related fitness.
Health related components of physical fitness are
related to your overall wellness. Achieving a high
level of health related fitness helps protect you
from diseases and will contribute to an overall
feeling of well-being.
Determining your fitness level
 Height/Weight
 Resting heart rate (Morning)
 Pulse-throbbing in arteries
caused by the hearts
contractions.
 The lower the better
 Count Pulse by applying
pressure to the radial or
carotid artery.
Cardio Respiratory Fitness
 The ability to perform vigorous
large muscle exercises over a
long period of time.
 Jogging
 Swimming
 Basketball
Muscular Strength
 The amount of force that can
be exerted by a single
contraction of the muscles.
 Bench Press (Max)
 Squat (Max)
Muscular endurance
 The ability to continue using
certain muscles for a period
of time.
 The # of push-ups/sit ups you
can do.
Flexibility
 The ability of a joint and a
muscle group to move
through a range of motion.
Good flexibility helps prevent
muscle and joint injuries. It’s
also needed for basic tasks
such as bending over.
Body Composition
-The percent of body weight
composed of fat compared to the
percent that is composed of tissue,
bone and muscle.
-Lean Body weight-muscle, bone,
tendons, ligaments, organs.
- Maintaining a low level of body fat
is key to lowering your risk for heart
disease, stroke and diabetes.
Evaluating Your Fitness
 Evaluating your personal fitness involves
 Learning at least one test you can use to measure a
particular area of health related fitness.
 Know how to measure your results
 Determine how your score compares by referring to a
chart of health fitness.
Vocabulary
-Criterion-referenced
-Stress Test
-Optimal Fitness
-Resting Heart Rate
-Skinfolds
-Pulse
-caliper
-Radial Artery
-Carotid Artery
Skinfolds
 A fold consisting of a layer of
fat and a layer of skin used to
determine body fat
percentage. Diagram (p.73)
Calpier
 An instrument used to
measure body fat obtained by
pinching the skin.
Criterion-referenced
 A test based on public health research that sets a
standard by which to measure an individuals score.
 Example – Walking evaluation, BMI, push ups
Optimal Fitness
 The highest potential of an individual to be fit: varies
from one person to another.
Pulse
 The regular throbbing in the arteries caused by the
contractions of the heart.
Resting Heart Rate
 A measure the heart rate after a period of inactivity.
Radial / Carotid Artery
 Artery on the inside of the wrist
 Carotid Artery- The large neck artery that is used to
take pulse.
Stress Test
 A test designed to evaluate the response of the cardio-
respiratory system to strenuous exercise.
Evaluating your Cardiorespiratory
 Cardio respiratory fitness is the ability of the heart,
lungs, blood and blood vessels to supply the nutrients
necessary for long-term activity.
 Mile run and 1.5 mile run, 9 & 12 minute run.
 What does it mean to be at your optimal fitness level
for cardiorespiratory health.
Step Test
 Determine resting heart rate
 Step up on a bench that is between 16-20 inches high.
 Pacer run
Evaluating your flexibility fitness
 A joint is a place where bones meet in the skeleton of




the body.
Immoveable-Skull
Moveable-elbow, knee, shoulder
The ability to move muscles and body joints through
the full range of motion.
No specific test can measure flexibility because there
are several joints.
Evaluating Muscular endurance
Push-up /Curl-up test
Evaluating Body Composition
Body Mass Index, BMI
 In order to calculate your BMI
you must divide your body
weight in kilograms by your
height in millimeters.
 Weight(kg)
Height(m)2
Back Saver sit and Reach Test
 This test determines the level of flexibility of the
muscles of the back of the legs (Hamstrings)