Lesson 6: Components of Health-Related and Skill-Related Physical Fitness

Health-Related Fitness

Involves skills that enable one to become and stay physically healthy.

Five Main Components of Health-Related Fitness

Flexibility, cardiorespiratory endurance, muscular strength, muscular endurance, and body composition.

Flexibility

The ability of the joints to move through their full range of motion.

Flexibility Frequency

3–5 days a week.

Flexibility Intensity

10–30 seconds.

Flexibility Time

Stretch for 3–4 minutes.

Flexibility Type

Warm-up or cool down; dynamic or static stretches can be done.

Flexibility Safety

Stretching should feel warm and fuzzy, should never cause pain, and should never involve bouncing.

Flexibility Improvement

Stretch longer or more often to improve.

Flexibility and Injury Prevention

Good flexibility in the joints can prevent injuries through all stages of life.

Cardiorespiratory Endurance

The ability of the heart, blood vessels, lungs, and blood to deliver oxygen and nutrients to all of the body's cells while physically active.

Cardiorespiratory Endurance Training

Activities that keep the heart rate elevated at a safe level for a sustained length of time, such as walking, swimming, or bicycling, can improve cardiorespiratory endurance.

Cardiorespiratory Endurance FITT

Frequency, intensity, time, and type depend on the individual's goals.

Muscular Strength

The amount of force that a muscle can apply in a given contraction.

Muscular Strength Training

Working muscles against resistance, whether from weights or gravity, makes muscles stronger.

Muscular Strength Exercise

Lifting weights or resistance exercises can be used to gain muscle strength.

Muscular Strength Repetitions

More weight with less repetitions promotes muscular strength.

Muscular Strength Frequency

2–3 times a week.

Muscular Strength Intensity

For general strengthening, choose a weight you can lift safely 5–8 times.

Muscular Strength Time

30–90 minutes, with at least 24–48 hours of rest for the muscle worked.

Muscular Strength Type

Anaerobic activities such as weight lifting are good for developing muscular strength and endurance.

Muscular Endurance

The ability of the muscles to keep working or contracting over a period of time.

Muscular Endurance Importance

Muscular endurance is important to almost any activity that requires physical strength and is one of the more important aspects of physical fitness and performance.

Muscular Endurance Frequency

2–3 times a week.

Muscular Endurance Intensity

For general strengthening, choose a weight you can lift safely 8–12 times.

Muscular Endurance Time

30–90 minutes, with at least 24–48 hours of rest for the muscle worked.

Muscular Endurance Type

Anaerobic activities such as weight lifting are good for developing muscular strength and endurance.

Strength Training vs. Endurance Training

More weight with less repetitions develops strength, while less weight with more repetitions develops endurance.

Body Composition

The ratio of lean body tissue, such as muscle and bone, to body-fat tissue.

Body Weight and Body Composition

A person's total body weight may not change over time, but a bathroom scale does not assess how much is lean mass.

Lean Mass

Muscle, bone, tendons, and ligaments.

Nutrition and Exercise

Nutrition impacts exercise, and exercise impacts nutritional needs.

Natural and Nutrient-Dense Foods

The lesson recommends learning to eat healthier by choosing natural and nutrient-dense foods without eliminating all important food groups.

Energy

The right energy helps the body with maintenance functions, physical work, and rebuilding and repairing after strenuous exercise.

Skill-Related Fitness

Involves skills that enhance one's performance in athletic or sports events.

Agility

The ability to change and control the direction and position of the body while maintaining a constant, rapid motion.

Balance

The ability to control or stabilize the body when standing still or moving.

Power

The ability to move body parts swiftly while applying the maximum force of the muscles.

Power

A combination of speed and muscular strength.

Reaction Time

The ability to reach or respond quickly to what you hear, see, or feel.

Coordination

The ability to use the senses together with body parts during movement.

Speed

The ability to move your body or parts of your body swiftly.