HEALTH RELATED FITNESS COMPONENTS

lonie ann agosto

2 Feb 202405:51

Summary

TLDRThe video discusses the two components of physical fitness: skill-related and health-related. Health-related components are emphasized as the foundation for overall fitness, including muscular strength, endurance, flexibility, and body composition. Specific exercises such as push-ups for strength, curl-ups for endurance, and the sit-and-reach test for flexibility are mentioned. Additionally, the importance of maintaining a healthy body composition to reduce the risk of diseases like heart disease and diabetes is highlighted, with instructions on calculating BMI and waist-hip ratio provided. The video concludes with a prompt to watch a follow-up video on calculating BMI and waist-hip ratio.

Takeaways

🌅 Good morning everyone, today's discussion is about health-related fitness components.
💪 Health-related components should be developed first as they serve as the basic foundation for skill-related components.
🏃 The health-related components include cardiorespiratory endurance, strength, flexibility, power, speed, and coordination.
🏋️ Muscular strength is the ability of muscles to exert a single maximum force; pushups are a good test for this.
💪 Muscular endurance is the ability of muscles to exert force repeatedly or hold a contraction over time; abdominal curl-ups are a common test.
🤸 Flexibility is the ability of joints to move through their full range of motion; tests include the sit and reach wall test.
⚖️ Body composition refers to the proportion of fat and non-fat mass in the body; BMI and waist-hip ratio are common measures.
🧘 Flexion is the bending of a body segment, while extension is the straightening of it.
👐 Abduction is moving a limb away from the body, while adduction is moving it towards the body.
📏 In your next activity, you will watch a video on how to compute BMI and waist-hip ratio.

Q & A

What are the two main components of physical fitness discussed in PE 103?
-The two main components of physical fitness discussed in PE 103 are skill-related components (power, speed, agility, coordination, balance, reaction time) and health-related components.
Why should health-related components be developed before skill-related components?
-Health-related components should be developed first because they serve as the basic foundation for performing skill-related components.
What is muscular strength and how is it measured?
-Muscular strength is the ability of a muscle to exert or apply a single maximum force during contraction to overcome resistance. It can be measured through exercises like pushups, either the 90° pushup or the modified pushup.
How is muscular endurance defined, and what test can be used to measure it?
-Muscular endurance is the capacity of a muscle or muscle group to exert force repeatedly or to hold a contraction over a period of time. It can be measured through tests like abdominal curl-ups or crunches.
What is flexibility, and what are some examples of flexibility movements?
-Flexibility is the functional capacity of the joints to move freely through a full range of motion. Examples of flexibility movements include flexion (bending of a body segment), extension (straightening of a body segment), abduction (moving a limb away from the body), and adduction (moving a limb toward the body).
What test can be used to measure flexibility?
-Flexibility can be measured through tests like the sit and reach, shoulder flexibility test, and sit and reach wall test.
What is body composition, and why is it important for health?
-Body composition refers to the proportion of fat and non-fat elements (bones, muscles, organs) in the body. A lower percentage of body fat and a higher percentage of fat-free mass is healthier, reducing the risk of heart disease, cancer, diabetes, and obesity.
How can body composition be measured?
-Body composition can be measured through tests like BMI (Body Mass Index) and the waist-hip ratio.
How do you calculate BMI?
-BMI is calculated by dividing weight in kilograms by height in meters squared (BMI = weight (kg) / height² (m²)).
What is the waist-hip ratio, and how is it measured?
-The waist-hip ratio is a measure of body fat distribution. It is calculated by measuring the waist and hips in inches and dividing the waist measurement by the hip measurement (waist/hip).

Outlines

00:00

💪 Introduction to Health-Related Fitness Components

The speaker introduces the topic of health-related fitness components, contrasting them with skill-related fitness components like power, speed, agility, coordination, balance, and reaction time. Emphasis is placed on the importance of developing health-related fitness first as a foundation for skill-related components. The discussion covers health-related components such as cardiorespiratory endurance, strength, flexibility, power, speed, and coordination, which contribute to overall fitness, health, and the body's functional capacity.

05:02

🏋️ Muscular Strength and Endurance

Muscular strength is defined as the muscle's ability to exert a single maximum force during contraction, often tested by push-ups. Muscular endurance refers to the ability of muscles to repeatedly exert force over time, exemplified by exercises like abdominal curl-ups and crunches. These two components are vital for physical strength and stamina.

🤸 Flexibility: Movement and Mobility

Flexibility involves the capacity of joints to move freely through a full range of motion. The speaker explains key movements like flexion, extension, abduction, and adduction. Flexibility can be assessed through various tests, including the sit-and-reach and shoulder flexibility tests, with the week's activity focusing on the sit-and-reach wall test.

⚖️ Body Composition: Fat vs. Non-Fat

Body composition refers to the proportion of fat to non-fat components (muscles, bones, organs) in the body. A lower fat percentage and a higher non-fat percentage indicate a healthy body composition, reducing the risk of heart disease, cancer, diabetes, and obesity. The speaker discusses how to measure body composition through the BMI (Body Mass Index) and waist-hip ratio, with examples provided for calculation.

📏 How to Calculate BMI and Waist-Hip Ratio

The speaker provides further details on calculating BMI and waist-hip ratio, explaining how to measure body weight in kilograms and height in meters squared for BMI. Additionally, instructions are given for measuring waist and hip circumference in inches to calculate the waist-hip ratio. The next activity involves watching a video tutorial to compute these values correctly.

Mindmap

Keywords

💡Health-related fitness components

These are the physical fitness elements that contribute to the development of health and functional capacity. They are essential for maintaining overall well-being and serve as the foundation for skill-related fitness components. In the video, these components include muscular strength, muscular endurance, flexibility, body composition, and others.

💡Muscular strength

Muscular strength refers to the ability of a muscle to exert a single maximal force during contraction to overcome resistance. It is tested through exercises like push-ups. The video emphasizes its importance as a core health-related fitness component, foundational to both general health and performing skill-related tasks.

💡Muscular endurance

Muscular endurance is the capacity of a muscle or group of muscles to sustain repeated contractions or hold a position over time. It is assessed through activities like abdominal curl-ups. In the context of the video, developing muscular endurance is crucial for maintaining stamina and preventing fatigue in daily activities.

💡Flexibility

Flexibility is the functional capacity of the joints to move freely through a full range of motion. It includes movements such as flexion, extension, abduction, and adduction. In the video, tests like the sit-and-reach wall test are used to assess flexibility, which is vital for preventing injury and improving overall mobility.

💡Body composition

Body composition refers to the proportion of fat and non-fat mass (such as muscles, bones, and organs) in the body. A healthy body composition lowers the risk of chronic diseases like heart disease and diabetes. In the video, body composition is measured through Body Mass Index (BMI) and waist-to-hip ratio, key indicators of health.

💡Cardiorespiratory endurance

Cardiorespiratory endurance is the ability of the heart and lungs to supply oxygen to the muscles during prolonged physical activity. It is one of the health-related fitness components mentioned in the video, although not deeply discussed. This endurance is crucial for performing daily activities and maintaining cardiovascular health.

💡BMI (Body Mass Index)

BMI is a measure used to assess body composition by dividing a person's weight in kilograms by their height in meters squared. It helps categorize individuals as underweight, normal weight, overweight, or obese. In the video, learners are instructed to calculate their BMI as part of assessing their body composition.

💡Waist-to-hip ratio

The waist-to-hip ratio is a measurement that compares the circumference of the waist to that of the hips, serving as an indicator of body fat distribution. A higher ratio can indicate greater risk of health issues like cardiovascular disease. The video provides examples on how to measure this ratio as part of body composition analysis.

💡Flexion

Flexion is the bending of a joint or body segment, reducing the angle between two body parts, such as when bending the knee. In the video, flexion is discussed as one of the movements associated with flexibility, an essential component of physical fitness.

💡Abduction

Abduction is the movement of a limb away from the midline of the body, such as lifting an arm sideways away from the torso. The video mentions abduction as part of understanding flexibility, which involves moving joints and limbs through their full range of motion.

Highlights

Introduction to health-related fitness components, highlighting their role in overall physical fitness.

Distinction between skill-related and health-related fitness components, with an emphasis on the importance of developing health-related components first.

Definition of health-related fitness components as contributors to fitness, health, and functional capacity.

Explanation of muscular strength as the ability of a muscle to apply a single maximum force during contraction.

Push-ups (90° or modified) are used as an example of testing or measuring muscular strength.

Definition of muscular endurance as the capacity of muscles to exert force repeatedly or hold a contraction over time.

Abdominal curl-ups and crunches as activities to measure muscular endurance.

Flexibility is described as the functional capacity of joints to move freely through a full range of motion.

Different types of movements such as flexion, extension, abduction, and adduction are explained in the context of flexibility.

Sit and reach, shoulder flexibility, and sit and reach wall tests are highlighted as ways to measure flexibility.

Explanation of body composition, focusing on the proportion of fat and non-fat (muscles, bones, organs) in the body.

A healthy body composition with a lower percentage of fat reduces the risk of diseases such as heart disease, cancer, and diabetes.

BMI (Body Mass Index) and waist-hip ratio are introduced as methods to measure body composition.

Instructions on how to calculate BMI: weight in kilograms divided by height in meters squared.

Waist-hip ratio measurement method is described, using inches for hip and waist measurements.