1.
Health-related Fitness
 status, barriers to physical activity assessment
participation and one’s diet
 BODY COMPOSITION
- Ratio between body fat and lean body mass
 Body Mass Index (BMI)
 FLEXIBILITY
- Ability of the joints to move through a full
range of motion
 Zipper Test
 CARDIOVASCULAR ENDURANCE
- The ability to deliver oxygen and nutrients to
all of its vital organs
 3- Minute Step Test
 MUSCULAR STRENGTH
- The ability of a muscle to exert one maximal
force against a resistance
 90 Degree Push-ups
 MUSCULAR ENDURANCE
- Ability to use a group of muscles for a long
period of time
 Basic Plank
2.) Physiological Indicators
 Heart rate, rate of perceived exertion and
pacing associated with MVPAs to monitor
and/or adjust participation or effort.
 Resting Heart Rate (RHR) – pulse in 15s x 4
 Maximum Heart Rate (MHR) – 220 – age
 Target Heart Rate (TRG) – MHR x 0.60/0.80
 Reserve Heart Rate (rHR) – MHR – RHR
3.) Energy Systems
 Phosphocreatine Energy System / Phosphagen
- Fastest way of acquiring energy to muscle
- Short bursts of intense activity such as 5
seconds
- Creatinine is used to create ATP (adenosine
triphosphate)
 Lactic Acid Energy System / Anaerobic Glycolysis/
Glycolytic
- Uses glycogen or glucose to create ATP
 Aerobic Energy System / Oxidative
- Uses oxygen, glucose/glycogen,
carbohydrates, fatty acids and amino acids are
used to create ATP
4. FITT goals based on TRAINING PRINCIPLES
FITT PRINCIPLES
 Frequency – how often you will exercise
 Intensity – how much effort you will exert in
exercise
 Type – kind of exercise that will help you achieve
your fitness goal
 Time – how long you will exercise per session
TRAINING PRINCIPLES
 Overload
- States that doing “more than normal” is
necessary for benefits to occur.
 Progression
- States the need to gradually increase overload
to achieve optimal benefits
 Specificity
- States a need for a specific type of exercise to
improve each fitness component
 Reversibility
- States that changes occurring with exercise
are reversible and if a person stops exercising
 Rest and Recovery
- States that it is important to allow time for
recuperation after overload.
5.
 Dehydration - the body doesn’t have sufficient
water to function properly
 Overexertion – body is fatigue due to overdoing
(FITT) reasons
 Hypothermia – body’s temperature drops below
the average body temperature
 Hyperthermia - body’s temperature rises above
the average body temperature
6.
 Aerobic – activities that improves the efficiency of
aerobic energy and CV endurance
 Anaerobic – exercises that are done quickly for
short periods of time
 Flexibility – exercises that makes muscles more
flexible
 Muscle Strengthening – exercises ranging from
the use of one’s body weight to the use of
apparatus
 Bone Strengthening – activities that promote
bone growth and strength
7. TYPES OF EATING
 FUEL – eating foods that support your body’s need
 FUN – eating foods that may not carry any
nutritional value but enjoyable to consume
 FOG – unaware of eating food; neither enjoyable
or purposeful
 STORM – binge eating; aware but unable to
control and stop eating
8. Health-and-fitness related career opportunities
 PE Teacher
 Sports Administrator
 Personal Trainer
 Coach
 Sports Researcher