Health-Related Fitness

skinfold test

- a caliper is used to measure size of skinfolds at various locations of the body

benefits of cardiorespiratory fitness

- better cardio - allows for longer duration of large muscle exercises - decreased risk of cardiovascular disease - increases efficiency of cardiovascular and respiratory systemsr

health related fitness

- five componetnts - contributes to overall health

benefits of muscular strength and endurance

- improves body comp. -increases metabolism efficiency - slows bone density loss - increases ability of individuals to perform strength related tasks

exercises that imrpvoe muscular strength and endurance can imrpove body comp

- increase ratio of body tissue to fat

improving cardio fitness

- involved concerted movements of the body's large muscle systems -greatest benefits of cardio come from sustained activities sprinting and jogging

resistance exercises

- muscles are working against a force - increased resistance helps develop muscluar strength - increased repetitions help develop muscular endurance - strengtha nd endurance develop together but can be target specifically

benefits of a good body composition

- reduces the risk of cardiovascular disease - increase metabolism efficiency - reduces the risk of diabetes - improves bone and joint health

Exercises that can improve cariovascular fitness can improve body comp

- release energy

the arm hang

- tests strength and endurance of arm and shoulder muscles - grip raised bar with palms facing out, lift body until chin is above bar, time the duration until drop

health related fitness componets

-cardiorespiratory fitness - muscular strength - muscular endurance - flexibility - body composititon

improving muscular strength and endurance

-push ups -curls - weight lifting

skill related fitness

-six components - contibutes to perfermance in sports and physical activities

Explain why improving cardiorespiratory fitness and muscular strength and endurance are considered good strategies for improving body composition.

Exercise uses energy, and when energy expenditure exceeds energy intake, the difference is made up by burning fat. Thus, improving one's cardio respiratory fitness and muscular strength and endurance can help improve one's body composition by changing the ratio of body tissue to fat.

caliper

Instrument used to measure the size of skin folds.

Explain the relationship between muscular strength and endurance and describe their impact on health-related fitness.

Muscular strength is a measure of how much force a muscle can exert in a single effort, while muscle endurance describes the ability of muscles to contract repeatedly over time. Muscle strength and endurance develop together: that is, building muscle strength also helps build endurance and vice versa. However, some exercises and activities are best for developing muscle strength and others for muscle endurance. Both muscular strength and endurance are important components of health-related fitness.

Explain why the greatest benefits to cardiorespiratory fitness come from sustained physical activities like running, walking and cycling.

Sustained physical activity allows the body to work its muscles while providing oxygen to the muscle groups. This activity develops the muscle groups in addition to the cardiovascular and respiratory systems that deliver oxygen to the muscles via blood circulation. Sustained physical activity exercises all these systems in concert and improves cardiorespiratory fitness levels

muscular endurance

The ability of a muscle group to remain contracted or to contract repeatedly over a period of time.

muscular strength

The amount of force a muscle or muscle group can produce in a single maximum effort.

Compare and contrast the curl-up and arm hang test and explain why different tests cannot be used interchangeably.

The curl-up tests the strength and endurance of the abdominal muscles, while the arm hang tests the strength and endurance of the arm muscles. Since different muscle groups are developed and tested in different ways, tests for different groups cannot be used interchangeably because the results do not pertain to the same group of muscles.

cardiorespiratory fitness

The efficiency of the cardiovascular and respiratory systems in delivering oxygen to the body.

flexibility

The range of motion of a part of the body around a joint. - different stretches required to improve flexibility

body composition

The ratio of body tissue to fat. - balancing the amount of energy taken in with the amount of energy released can improve body compotion

Distinguish between different kinds of cardiorespiratory fitness assessments and explain why different tests provide different information about fitness levels.

There are several different kinds of assessments of cardiorespiratory fitness such as timed runs, timed walks, and step tests. The different tests assess the use of different muscle groups as well as different levels of exertion. Running is more intensive than walking, and walking for a mile at a steady pace over level ground uses different muscle groups than stepping up and down repeatedly. Using multiple, different fitness assessments gives a more complete picture of the various factors that contribute to an individual's level of cardiorespiratory fitness.

During resistance exercise, muscles are __________. A.working against a force B.repeatedly contracted C.concerted in movement D.all of the above

a

The BEST strategy for improving flexibility throughout the body is to __________. A.perform different stretching exercises targeting multiple areas B.perform the same exercise over and over until target flexibility is reached C.perform stretching exercises in between each strength-building exercise D.perform a set routine of exercises, targeting only one area of the body

a

Which of the following is NOT a benefit of cardiorespiratory fitness? A.More blood is pumped through the body. B.The risk of cardiovascular disease is decreased. C.Longer durations of large muscle exercises are possible. D.The efficiency of the respiratory system increases.

a

Which of the following is NOT true concerning the curl-up test? A.The curl-up only tests the endurance of the abdominal muscles, not their strength. B.Curl-ups are performed while lying on the floor with knees slightly bent. C.The fingers are supposed to slide 3.5 inches along the floor during a curl-up. D.Curl-ups are supposed to be done at a rate of about one every three seconds.

a

Which of the following tests uses calipers to assess body composition? A.skinfold test B.sit-and-reach C.arm hang D.curl-up

a

Which of the following BEST explains why multiple exercises are needed to improve muscular strength and endurance throughout the body? A.Push-ups don't exercise leg muscle groups. B.Different exercises are needed to improve different muscle groups. C.Weight lifting is more important for muscle strength than endurance. D.Not all muscle groups can be exercised simultaneously.

b

Which of the following is NOT part of the step test for assessing cardiorespiratory fitness? A.taking your pulse B.performing the test for 1 hour C.comparing your results to a reference chart D.using a 12-inch step

b

Which of the following is a direct benefit of good flexibility? A.increased muscle strength B.increased range of motion C.improved muscle endurance D.none of the above

b

The five components of health-related fitness include __________. A.cardiovascular fitness, muscle tone, muscular endurance, flexibility, and body composition B.cardiorespiratory fitness, muscular strength, resting heart rate, muscular endurance, and body composition C.cardiorespiratory fitness, muscular strength, muscular endurance, flexibility, and body composition D.calisthenics, muscular strength, muscular endurance, flexibility, and body composition

c

Which of the following BEST explains how good body composition is attained? A.taking in a greater amount of energy than is released by the body B.taking in a lesser amount of energy than is released by the body C.balancing the amount of energy that is taken in with the amount of energy that is released by the body D.none of the above

c

Which of the following BEST explains why using more than one assessment of cardiorespiratory fitness gives a better picture of fitness level? A.No individual cardiorespiratory fitness test is accurate. B.Heart and lung fitness must be assessed separately. C.Using more than one assessment provides a more complete picture of an individual's fitness level. D.all of the above

c

Which of the following exercises would be BEST for improving muscular strength and endurance? A.walking B.running C.push-ups D.bicycling

c

Which of the following is TRUE about assessing muscular strength and endurance? A.All muscle groups can be tested simultaneously. B.Muscle strength and endurance are always assessed together. C.Different muscle groups have to be tested separately. D.One test can determine an individual's muscle group focus area.

c

Which of the following do performance evaluation tests NOT measure? A.agility B.reaction time C.Coordination D.sport knowledge

d

body mass index

divide weight in kilograms by thre height squared in meters - height-weight chart - find the hight and closest vaule tot he weight on the chart

benefits of good flexibility-

improves posture - reduces the risk of injury - increase range of motion

Muscular endurance refers to the maximum amount of force a muscle group can generate.

no

health related fitness can be improved

participation in a variety of activities can improve all areas of health related fitness

One mile run

step 1: complete a mile with time at best steady pace step 2: recorde time to complete mile to nearest second - step 3: use comparison chart to evaulate your cardio fitness

sit and reach

test hamstring flexibility - place a yardstick on a box anout 12 inch in height - place feet against box, adjust yardstick so that the fingertips are at 0 - with one hand over the other, slowly reach as far as possible, record length

curl up

tests strength and endurance of abdominals - life down with knees bent, palms and feet on floor - curl up, fingers slide along floor till they have moved 3.5 inch - return to resting position - complete as many as possible at about 1 per 3 seconds

five areas of health related fitness can be determined using self-assessments

true

professional assessments can be used for more accurate results

true

step test

use 12 inch step - step with right foot - step with left foot - step down with right foot - step down with left food - repeat for 3 min completing 24 steps/ min - take pulse -use chart to compare