HEALTH-RELATED FITNESS COMPONENTS

CARDIOVASCULAR
PURPOSE

CARDIOVASCULAR
PROCEDURE:

Run in place. Run in place for one-and-ahalf minutes (120 steps per minute). Rest for 1 minute and count the heart rate for 30 seconds. A heart rate of 60 or lower passes. A step is counted each time the right foot hits the floor.

FLEXIBILITY
PURPOSE:
To measure the flexibility of the hamstring muscles and to some degree, the lower back. Flexibility in this area is associated with a healthy back and lower risk of injury. This modified test of the traditional sit and reach tests reduces the pressure on the lower back and prevents hypertension of the knees.

FLEXIBILITY
Procedure: Back saver toe touch. Sit on the floor with one foot against a wall. Bend the other knee. Bend forward at the hips. After three warm-up trials, reach forward and touch your closed fists to the wall. Bend forward slowly; DO NOT BOUNCE. Repeat with the other leg straight. Pass if fists touch the wall with each leg straight. NOTE: This is a stunt, not an exercise.

STRENGTH
PURPOSE

To measure the strength and endurance of the arms and upper body muscles

strength
PROCEDURE:

PUSH-UP. The student lie face down on the floor. Place the hands under the shoulders. Keeping the legs and body straight, press off the floor until the arms are fully extended. Women repeat one; Men, three times (3x).

MUSCULAR ENDURANCE
PURPOSE

MUSCULAR ENDURANCE
PROCEDURE: Side leg raise. Lie on the
floor on your side. Lift your leg up and to the side of the body until your feet are 24 to 36 inches apart. Keep the knee and pelvis facing forward. Do not rotate so that the knees face the ceiling. Perform 10 raise with each leg.

BODY COMPOSITION
PURPOSE

BODY COMPOSITION
Procedure: The pinch. Have a partner pinch a fold of fat on the back of your upper arm (body fatness), halfway between the tip of the elbow and the tip of the shoulder. MEN: No greater than of an inch. WOMEN: No greater than 1 inch.

ANTHROPOMETRICS

 Anthropometric is a term which refers to taking quantitative measurements of the human body. Numerous measurements of the body can be taken, ranging from bone density scans to height measurements. There are a number of ways in which anthropometric information can be utilized and there are several large databases of measurements from thousands of people which can be used for the purpose of comparison and study. The origins of taking measurements of humans is quite old, although the term "anthropometric" was not coined until the

BODY MASS (WEIGHT)

Body mass (weight) in combination with stature (height) is used to determine body mass index indicates whether one is of normal weight, overweight or obese.

Procedure:
1. Make sure the scale is adjusted to zero 2. Student should be barefoot and wearing light clothing 3. Student stands erect and still with weight evenly distributed on the center of the scale.

Scoring:

Record the student s body mass (lbs. or kg.)

STATURE
Stature or standing height is the distance between the floor to the vertex of the head.

Equipment:

Tape measure or height board

Procedure:
1. Student stands erect on bare feet with heel, buttocks and shoulders pressed against the tape measure. 2. The heels are together with the arms hanging freely by the side with palms facing the thighs.

Procedure:
3. The tester applies gentle upward traction to the skull behind the ear to ensure that the body is fully stretched and the head is not tilted backward. 4. Student is instructed to look straight forward, takes a deep breath and stand as tall as possible.

Procedure:
5. Make sure that the heels of the student are not raised 6. Put the spirit level against the wall with the base on top of the head and using the spirit level indicator to insure that it is level.

Scoring:

Record standing height. (meters, feet or inches)

 BODY MASS INDEX

Standard
18.5 or less 18.5 24.9 25.0 29.9 30.0 34.9 35.0 39.9 40 or greater underweight normal overweight obese obese extremely obese