tier 2

Health-Related Fitness Components

Cardiorespiratory endurance; muscular endurance; muscular strength; power; flexibility; body composition

Resistance Training

Exercise using weights, machines, bands, etc.

Health Benefits of Resistance Training

Reduces disease risk; improves body composition

Muscular Fitness & Aging

Improves mobility and reduces fall risk

Sex Differences in Muscle

Men more testosterone; women less strength gains

Leverage

Muscle produces movement by crossing a joint

Push-Up Test

Measures muscular endurance in adults

Chair Stand Test

Measures lower body endurance in older adults

Arm Curl Test

Measures upper body endurance in older adults

Workout Components

Warm-up; conditioning; rest; cool-down

Benefits of Flexibility

Improves movement and reduces pain

Factors Affecting Flexibility

Age; sex; structure; activity level

Sit-and-Reach Test

Measures hamstring flexibility

Back-Scratch Test

Measures shoulder flexibility

Neuromotor Assessments

Balance tests such as tandem and single-leg stance

Typical American Diet

Too high in sugar, fat, sodium; too low in nutrients

Dietary Guidelines Key Points

Eat balanced; limit processed foods and added sugars

Daily Calorie Estimate

Body weight × 14 (sedentary) ≈ daily calories

Fiber Food Sources

Whole grains, fruits, vegetables, legumes

Healthy Fat Sources

Nuts, seeds, fish, oils

Protein Sources

Animal (complete) and plant (incomplete)