Understanding Health and Fitness Components

Heart

One of the most important muscles in your body that delivers oxygen-rich blood throughout your body.

Target Heart Rate

How fast your heart should be beating when you exercise.

Aerobic Exercise

Exercise that helps strengthen your heart.

Maximum Age-Related Heart Rate

Calculated by subtracting your age from 220.

Target Heart Rate during Moderate Intensity Activities

About 50-70% of maximum heart rate.

Finding Target Heart Rate at 70%

Calculated as 200 x 0.70 = 142 bpm.

Health-Related Fitness

The primary way of offsetting negative health conditions, such as heart disease.

Body Composition

Lean body mass compared to body fat.

Muscular Strength

The maximum amount of force a muscle or muscle group can exert against resistance.

Muscular Endurance

A muscle or muscle group performing or contracting over an extended period of time without fatiguing.

Cardiovascular Fitness

The ability of several body systems to perform moderate to vigorous activity over an extended period of time.

Flexibility

The ability to move different body parts or joints through a full range of motion.

Body Mass Index (BMI)

Calculated as your weight in kilograms divided by the square of your height in meters.

Muscular Strength Evaluation

Measured by how many push-ups you can perform without stopping.

Muscular Endurance Evaluation

Measured by how many sit-ups you can perform without stopping.

Cardiovascular Fitness Evaluation

Timed by how long it takes you to walk one mile.

Flexibility Evaluation

Measured by how far you can reach while sitting with your legs in front.

Skill-Related Fitness

Technical skills needed to participate in fitness.

Performance Fitness

Another term for skill-related fitness.

Agility

One of the components of skill-related fitness.

Balance

One of the components of skill-related fitness.

Coordination

One of the components of skill-related fitness.

Speed

One of the components of skill-related fitness.

Power

One of the components of skill-related fitness.

Reaction Time

One of the components of skill-related fitness.

Power evaluation method

Standing long jump.

Reaction Time evaluation method

Ruler drop test.

Coordination evaluation method

Juggling.

Speed evaluation method

20-meter dash.

Balance evaluation method

One-leg stand with your eyes closed.

Agility evaluation method

Shuffle run.

Static stretching

Holding stretches to the farthest point, performed after a workout when muscles are warmest.

Dynamic stretching

Keeps your body moving without bouncing, usually at the end of warm-up.

FITT principle - Frequency

Aim to do stretching exercises three to five times per week.

FITT principle - Intensity

Each stretch should be performed with sustained movement, avoiding bouncing.

FITT principle - Time

Aim to stretch for 10 to 15 minutes at a time, holding each stretch for about 20-60 seconds.

FITT principle - Type

Different stretches can help increase the range of motion of all joints.

Technology tools for fitness

Heart rate monitors, body fat analyzers, and pedometers.

Heart Rate Monitors

Measure the rate of heart beating and intensity of exercise to help keep us in the target heart rate zone.

Chest Strap Monitor

A type of heart rate monitor worn around the chest that is more accurate.

Wrist Monitor

A type of heart rate monitor that is more convenient.

Body Fat Analyzers

Send a small electrical signal throughout the body to determine the amount of fat by the speed of the signal.

Pedometers

Count every step a person takes by using motion.

Low Level of Activity

Taking less than 4,000 steps a day is considered a low level of activity.

Recommended Steps

10,000 steps per day is recommended for health benefits.

Physical Activity

Great for overall health, reducing the risk of chronic diseases, and improving well-being.

Physical Wellness

A balance of physical activity, nutrition, and sleep to keep your body at its best.

Cardiorespiratory Endurance

Refers to oxygen being supplied to the muscles from the heart and circulatory system over a period of time.

Personal Fitness Plan

A plan to control caloric intake and calorie expenditure to maintain a healthy body composition.

Healthy Eater

An individual aware of the types of foods, the amount of food, and the nutrients in foods.

Harmful Products

Products like cigarettes and tobacco that are linked to certain cancers and lung diseases.

Stress Management

Managing stress in a healthy manner, which can include physical activity and mindfulness.

Impact of Food Intake

A healthy eater knows the impact of food intake on body weight and health.

Benefits of Physical Activity

Boosts energy, relieves stress, decreases risk of heart disease, and improves self-image.

Step Test

An activity used to assess cardiorespiratory fitness.

12 Minute Run

An activity used to assess cardiorespiratory fitness.

Push-ups

An exercise used to assess muscular endurance.

Sit-ups

An exercise used to assess muscular endurance.

One-time Lifting of Weights

An assessment for muscular strength.

Self-Awareness

Students can evaluate their own strengths and weaknesses.

Self-Management

Students can manage their behavior, set goals, and manage stress.

Responsible Decision Making

Make decisions and problem-solve based on well-being of self and others.

Relationship Skills

Students can effectively communicate and exhibit cooperative learning.

Social Awareness

Students can embrace diversity among individuals and groups.

Growth Mindset

A growth mindset focuses on effort, learning, and persistence to increase performance abilities.

Benefits of Practice - Health

Improved lung and heart function, develop motor and cognitive skills, improve quality of life.

Benefits of Practice - Confidence

Improve self-esteem, set goals to achieve, learn and become better at skills, develop confidence in skills, try new skills and activities.

Benefits of Practice - Communication

Teamwork, problem-solving skills, everyone works toward a common goal.

Strategy 1: Physical Activity

Essential for impacting health and wellness; improves self-concept.

Strategy 2: Accept Yourself

Self-compassion involves treating yourself with respect and kindness.

Strategy 3: Avoid Comparing Yourself

Part of self-compassion is not comparing yourself to others.

Strategy 4: Work on Specific Skills

Recognizing success involves knowing what skills or values drive our success.

Strategy 5: Help Others

Helping others can reinforce our confidence and grow our self-esteem.

Learning from Challenges

Use challenges and conflicts to learn about yourself and how to approach these things in a healthy manner.

Learning about Others

Differences in views and ideas can provide a glimpse into how other people see things.

Support Systems

People close to you who help lower your stress levels by allowing you to talk about challenges and conflicts.

Resilience

The ability to adapt to challenges or conflicts and overcome these events.

Attitude

Our mindset about a given topic or event that can either help or prevent us from achieving our goals.

Healthy Connections

Relationships that help provide motivation for health and well-being.

Self-Care

Strategies to make time for yourself and manage your own health.

Healthy Relationships

Connections characterized by support, honest communication, and respect.

Healthy Family Habits

Practices that promote health and well-being within family dynamics.

Build Resilience

Developing healthy physical habits and coping strategies to manage adversity.

Manage Stress

Strategies to build social support, prioritize tasks, and maintain awareness of the present.

Get Quality Sleep

Practices such as going to bed at the same time each night and limiting electronic use before bed.

Healthy Connections Strategies

Get involved with others, encourage physical activity, and try different activities.

Self-Care Strategies

Find self-care strategies, get organized, and ask for help.

Healthy Relationships Strategies

Be supportive, share feelings honestly, and avoid critical or violent behaviors.

Healthy Family Habits Strategies

Eat healthy, increase physical activity, and limit screen time.

Build Resilience Strategies

Practice gratitude and communicate honestly with trusted individuals.

Manage Stress Strategies

Get enough sleep, find self-care strategies, and use organizational strategies.

Get Quality Sleep Strategies

Limit caffeine consumption at least 4 hours before bedtime.

Develop Connections

Connect with family and friends anywhere despite distance.

Build relationship skills

Collaborating with others using remote options like video chat.

Increase Motor and Cognitive Skills

Develop hand eye coordination.

Apps for reading memory

Apps can help with reading memory.

Decision making skills

Develop decision making skills and self-management.

Increased Access to Information

Access information much quicker online.

Wider range of information

Wider range of information available.

Video games impact on teens

Helping teens enhance their problem-solving and strategic thinking skills.