Fitness for Life
Health and Skill Related Fitness Study Guide
The Parts of Physical Fitness
Physical fitness is made up of eleven parts; 5 parts are health related and 6 parts are skill related.
Health-related fitness helps you stay healthy; while skill-related fitness helps you perform well in sports and
activities that require certain skills.
Health-Related Physical Fitness
1. Cardiovascular Fitness: The ability to exercise your entire body for long periods of time.
Cardiovascular fitness requires a strong heart, healthy lungs, and clear blood vessels to supply the
cells in your body with the oxygen they need.
2. Strength: The amount of force your muscles can produce one time.
3. Muscular Endurance: The ability to use your muscles many times without tiring.
4. Flexibility: The ability to use your joints fully through a wide range of motion.
5. Body Composition: The percentage of body weight that is made up of fat when compared to other
body tissue, such as bone and muscle.
Skill-Related Physical Fitness
1. Agility: The ability to change the position of your body quickly and to control your body’s
movements. (wrestling, diving, soccer, ice skating)
2. Balance: The ability to keep an upright posture while standing still or moving. (gymnastics,
ice skating)
3. Coordination: The ability to use your senses together with your body parts, or to use two or
more body pars together. (hitting and kicking games, baseball, soccer, golf)
4. Power: The ability to use strength quickly. It involves both strength and speed. (shot put,
discus, high jump, football, swimming)
5. Reaction Time: The amount of time it takes to move once you realize the need to act.
People with good reaction time are able to make fast starts. (swimming, track, fencing,
karate) Good reaction time is necessary for your own safety while driving or walking!
6. Speed: The ability to perform a movement or cover a distance in a short period of time.
People with leg speed can run fast, while people with good arm speed can throw fast or hit a
ball that is thrown fast.
Factors That Contribute To Fitness
1.
Maturation: Becoming physically mature or fully grown and developed.
2.
Gender: Often times males are more physically fit than females after puberty
3.
Age: The older you are, the more mature you are likely to be.
4.
Heredity: Physical characteristics we inherit from our parents that influence how we do on
different tests of physical fitness.
5.
Nutrition: How well you fuel the body.
6.
Physical Activity: Do you have a program that you follow?
7.
Other Lifestyles: What does your day’s activity consist of? Smoking/Alcohol/Diet
#1 The Warm-Up
The warm-up is a series of activities that prepares your body for more vigorous physical
activity and helps prevent injury. A warm-up consists of several minutes of walking, slow
jogging, or a similar activity that prepares your heart for more vigorous activity.
#2 The Workout
The workout is the part of your physical activity program during which you do activities to
improve your fitness. The work out phase should last at least 20 minutes and your heart
rate should increase to a zone that is causing your body to receive physical benefit.
#3 The Cool Down
A cool down usually consists of a heart cool-down and a muscle cool down. A heart cool
down consists of movement done at a slower pace than the workout. Hard exercise causes
an increased flow of blood to your muscles. If you stop suddenly, the blood "pools" in the
muscles so the heart has less blood to pump to the brain. As a result, you may feel dizzy or
faint. The muscle cool down and stretch consists of gradually cooling down the muscles
by continuing to move. Since the muscles are warm, this is the best time to do stretch
to increase flexibility.
Hypokinetic Diseases and Conditions
A hypokinetic condition is one associated with, or caused by, a lack of physical activity or regular exercise.
Cardiovascular Diseases
1.
Atherosclerosis: A disease in which certain substances including fats build up on the inside walls of the
arteries.
2.
Heart Attack: Occurs when the blood supply into or within the heart is severely reduced or cut off. As
a result an area of the heart muscle will die.
3.
Stroke: Occurs when oxygen in the blood supply to the brain is severely reduced or cut off. A blood
clot or atherosclerosis can block any artery that supplies blood to the brain.
4.
Hypertension: This force of blood against your artery walls is called blood pressure. Hypertension, or
High Blood Pressure, is a disease in which blood pressure is consistently higher than normal.