Health and Fitness Overview

Health and Fitness Overview

• Health encompasses complete mental, physical, and social well-being, not just the absence of illness.
• Exercise is defined as physical activity aimed at improving health and fitness levels.
• Fitness refers to the ability to meet environmental demands effectively.

Components of Health-Related Fitness

• Five key components:
  • Cardiovascular fitness: Ability to sustain full-body exercise over extended periods.
  • Muscular strength: Maximum force a muscle can exert against resistance.
  • Muscular endurance: Capacity to engage voluntary muscles repeatedly without fatigue.
  • Flexibility: Range of motion achievable at joints.
  • Body composition: The ratio of fat, muscle, and bone in the body.

Testing Health-Related Fitness Components

• Assess the five components using specific tests.
• Cooper's 12-minute run test evaluates cardiovascular fitness and leg endurance by measuring distance run.
• Hand grip test measures muscular strength in the hands using a dynamometer.
• Sit and reach test assesses hamstring flexibility, measuring reach beyond toes.
• Skin fold test estimates body composition using calipers and tape to measure skin folds.

Components of Skill-Related Fitness

• Six elements:
  • Agility: Quick body repositioning and movement control.
  • Balance: Ability to maintain the body's center of gravity.
  • Coordination: Simultaneous use of two or more body parts.
  • Power: Combination of strength and speed in actions.
  • Reaction time: Interval between stimulus recognition and movement initiation.
  • Speed: Distance covered over a period.

Skill-Related Fitness Tests

• Illinois Shuttle Run measures agility through a course involving cone navigation after a 10-meter sprint.
• Standing Stork test evaluates balance by standing on one leg with eyes closed.
• Three Ball Juggle tests coordination by maintaining a juggling routine with three balls.
• Ruler Drop Test assesses reaction time by catching a falling ruler.
• 30 Metre Sprint measures speed based on time taken to sprint the distance.
• Vertical High Jump tests power by measuring the height reached when jumping against a wall.