Health Related Fitness

Five Health-Related Fitness Components

• Cardiovascular Endurance
• Muscular Endurance
• Muscular Strength
• Flexibility
• Body Composition

Cardiovascular Endurance: how long one can maintain aerobic exercise that strengthens the heart and lungs.

Cardiovascular Fitness Test Results

• I would like to maintain a strong level of cardiovascular fitness. I have a better than average cardiovascular endurance rating because I run consistently for cross country.
• Examples of cardiovascular endurance activites: biking, running, and jumping rope.
• Step-Test Result: excellent rating
• RHR 54 bpm HR after Step-Test 83 bpm

Muscular Endurance: muscles exerting force repetitively over a period of time.

Muscular Endurance Test Results

• I would like to improve my muscular endurance. If I work at it, I will be able to achieve a higher rating. Muscular endurance helps strengthen muscles and bones, reduce injuries, and improves body composition.
• Examples of muscular endurance activities: plank, walking lunges, and sit-ups.
• Result of sit-up test: Good rating
• 39 sit-ups in one minute

Muscular Strength: the extent of force your muscles can exert against resistance for a short period of time.

Muscular Strength Test Results

• I would like to improve my muscular strength . Upper-body strength in particular is a weakness of mine.
• Examples of muscular strength activities: lifting weights, push-ups, and squats.
• 19 military-style push-ups (average rating)
• 61 body weight squats in 2-minutes (excellent rating)
• 63 second lower back hold test (good rating)

Flexibility: the range of motion possible for each of your joints or groups of joints.

Flexibility Test REsults

• I would like to improve my flexibility because it is enhances injury prevention.
• Activities for flexibility: Yoga, stretching, and Pilates
• Results: Arm Lift, Wrap-Around Test, Ankle Flex Test , Knee to Chest successfully completed Test name: Trunk Rotation unsuccessfully completed (Left-side YES, Right-side NO)

Body Composition: what makes up the body. Often refers to muscle and fat mass. Body composition also includes minerals and water.

Body Composition RAting

• I would like to maintain a healthy weight on the BMI chart. However, mild fat loss could be helpful to improve my body composition.
• My BMI: "healthy weight" 24.2
• Add resistance training with weights or strength activities. Strength training increases muscle mass over time. Consistency with physical activity and healthy eating habits can help lower or maintain a BMI rating. Fun activities like swimming, dancing, or walking with friends helps make physical activity a habit.

Flexibility Focus

• The right side trunk rotation was the only thing I could not do.
• I want to prevent injuries by improving my muscular flexibility and stabilization.
• Yoga, rotational stretches, Pilates routines.
• By implementing more mobility and flexibility excersises I want to be able to do the trunk rotation on both sides.