UNIT 1: Health Related

Fitness
 FITNESS
• Condition in which an individual has
enough energy to avoid fatigue and
enjoy life.
HEALTH-RELATED COMPONENTS
1. Cardiovascular fitness- ability of the
heart (cardio) and circulatory system
(vascular) to supply oxygen to muscles
for an extended period of time. (1 km run
or walk, jogging, step test, cycling, biking)
2. Muscular strength and endurance-
muscle’s ability to produce effort or
perform work. (bench press, leg press)
HEALTH-RELATED COMPONENTS
3. Flexibility- ability to move a body
part through a full range of motion at a
joint. (sit and reach)
4. Body composition- is the ratio of
body fat to lean body mass.
In addition to improving quality life,
health related fitness also:
• Increase muscle tone and strength
• Decreases susceptibility to injuries
and illness
• Improves posture
• Increases energy level and academic
achievement
Skill Related Components:
• 1. Agility
• 2. Balance
• 3. Power
• 4. Speed
• 5. Coordination
• 6. Reaction time
 Health- Related Fitness Tests
• 1. Body Mass Index
• 2. Waist circumference
• Good predictor of the amount of visceral
fat which increases the risk for
cardiovascular disease and diabetes.
• 3. Ninety- degree push-up
• Measures strength of the upper
extremities.
• 4. Curl-ups
• Measures strength of the abdominal muscles.

• 5. Sit and reach

• Test the flexibility for the lower extremities
particularly the hamstring.

• 6. Zipper test
• Measures strength of the abdominal muscles.

• 7. 3-minute step test

• Measures cardiovascular endurance.
 FLEXIBILITY EXERCISES
• Stretching No. 1- Shoulder and chest
• Stretching No. 2- Arm across chest
• Stretching No. 3- Triceps Stretch
• Some Health Benefits of Exercise and
Exercise Program
1. Improved condition of the heart and lungs.
2. Increased muscular strength, endurance and
motor fitness
3. Improves muscle tone and strength
4. Weight management
5. Better coordination, agility and flexibility
6. Improved balance and spatial awareness
7. Increased energy
8. Improved sleep and brain health
• Assignment:
1. Give 2 recommendations/ advice to
those who had underweight, obese
and overweight BMI.
My Daily routine HRF Component
2.
1. Cardiovascular
Endurance
2. Muscular strength
3. Flexibility
4. Muscular Endurance