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    Health-Related Fitness Components

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    Ranita Castro
    The document discusses various components of health-related fitness including muscular endurance, muscular strength, cardiovascular endurance, flexibility, and body composition. It provides details on fitness tests to evaluate these components, specifically outlining the modified abdominal curl-up test to measure muscular endurance and the modified bent-knee push-up test for women and regular push-up test for men to measure muscular strength. The document provides mechanics and scoring for these tests as well as notes for proper form.

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    Health-Related Fitness Components

    Uploaded by

    Ranita Castro
    56 views3 pages
    The document discusses various components of health-related fitness including muscular endurance, muscular strength, cardiovascular endurance, flexibility, and body composition. It provides details on fitness tests to evaluate these components, specifically outlining the modified abdominal curl-up test to measure muscular endurance and the modified bent-knee push-up test for women and regular push-up test for men to measure muscular strength. The document provides mechanics and scoring for these tests as well as notes for proper form.

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    The document discusses various components of health-related fitness including muscular endurance, muscular strength, cardiovascular endurance, flexibility, and body composition. It provides details on fitness tests to evaluate these components, specifically outlining the modified abdominal curl-up test to measure muscular endurance and the modified bent-knee push-up test for women and regular push-up test for men to measure muscular strength. The document provides mechanics and scoring for these tests as well as notes for proper form.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    56 views3 pages

    Health-Related Fitness Components

    Uploaded by

    Ranita Castro
    The document discusses various components of health-related fitness including muscular endurance, muscular strength, cardiovascular endurance, flexibility, and body composition. It provides details on fitness tests to evaluate these components, specifically outlining the modified abdominal curl-up test to measure muscular endurance and the modified bent-knee push-up test for women and regular push-up test for men to measure muscular strength. The document provides mechanics and scoring for these tests as well as notes for proper form.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 3

    HEALTH-RELATED FITNESS COMPONENTS

    - is the ability of the body to meet the demands of daily physical effort and activity,
    to have enough energy reserve for unexpected emergencies and to enjoy the
    feeling of well-being that regular exercise brings. The following are health related
    components; muscular endurance, muscular strength, cardio-vascular endurance,
    flexibility and body composition.

    Fitness test

    -also known as a fitness assessment, is comprised of a series of exercises/tests


    that help evaluate your overall health and physical status. For general health
    and fitness purposes, the tests are considered the starting point for designing an
    appropriate exercise program. For our class it is important to understand how the
    tests are conducted and performed.

    MUSCULAR ENDURANCE

    ·         It is the ability of the muscles to repeatedly exert themselves over a period of
    time.

    ·         Test to be used is : Modified Abdominal Curl-up Test

    ·         Objective: This test measures the muscular endurance of the abdominal
    muscles.

    Mechanics:

                 1. Start with the student lying in their back, knees bent, with 10 inches
    distance from the heel to the buttocks; fee flat on the floor with arms extended on
    the side, and palms down with fingers extended to the first tape mark or cardboard.

                 2. A partner holds the feet down firmly on the floor.

                 3. The student must slide the hands, with their fingertips touching on the
    tape mark or cardboard. As the body moves up, curl the head, buttocks must remain
    on the floor with no thrusting of the hips and the heels remain in contact with the
    floor.

    Scoring : Record the correct abdominal curl up.

    Note: 
     Do not put your knees on top of your partners feet when assisting. Place your
    knees on the side of the feet and hold the feet together with your hands. You
    can also hold the knees instead of the feet.
     Do not lean to your side as you move your body up.
     Do not place your hands behind your head because you might use your
    hands to pull your head instead of using your core to move up which may
    lead to neck or spine injury.

    MUSCULAR STRENGTH

    ·         The ability of the muscles to exert maximum force.

                   Objective: To measure the endurance of the arms and shoulder girdle.

                   a. Modified Bent-Knee Push-Up (Women)

                   b. Push-Up Test (Men)

                   Objective: To measure the endurance of the arms and shoulder girdle

    Mechanics: (Modified Bent-Knee Push-Up)

                   1. Lie on the floor, face down with hands placed on chest level, about 4-7
    inches farther than shoulder-width apart, with knees on the floor and feet in the air.

                   2. Keeping your back straight, push yourself up extending your arms,
    without locking your elbows.

                   3. Hold for a brief second while flexing your chest.

                   4. Slowly lower yourself as far as you can, or until your nose touches the
    ground. Your back and hips should still be straight, while your elbows point out.

    Note:

     Do not allow your back to bend or arch. Keep your body as straight as
    possible.
     Do not just let your body fall back down to the floor. Resist your body’s
    downward force by lowering yourself slowly.

    Mechanics: (Push-Up Test)


                   1. The hands positioned slightly wider than shoulder width apart with the
    elbows fully extended.

                   2. The fingers are kept pointed forward.

                   3. The feet are no more than six inches apart.

                   4. A partner places their fist on the floor below the student’s chest or a 3
    inch sponge is used as a replacement.

                   5. The body is lowered and raised with the legs, hips and torso staying in
    the same plane.

                   6. The student must touch the fist or sponge and return full arm extension
    to be to be considered one repetition.

                   7. Rest only in the up position.

    Scoring: Count the maximum of correct repetitions.

    https://youtu.be/prWQSLUqOKg

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