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WHAT IS HEALTH RELATED FITNESS

Health is related to fitness. The definition of health related fitness is fitness done with

balance among the development and improvement of the whole body. Health related

fitness is one of the few areas where all students can succeed regardless of ability

level and genetic limitation. This contrasts with skill-related fitness, which is

performance oriented and influenced by genetic traits and abilities. Health related

physical fitness includes those aspects of physiological function that offer protection

from diseases related to a sedentary lifestyle. When we are physically fit, the body

systems work efficiently and are able to cope with the physical tasks that we perform

every day. It can be improved and maintained through regular physical activities.

COMPONENTS OF HEALTH RELATED FITNESS

Cardiovascular Endurance

Cardiovascular endurance is sometimes referred as cardiorespiratory fitness or as

cardiovascular fitness. It is also referred to as aerobic fitness as aerobic physical

activity is the preferred method for achieving it. It is a measure of the athletes

ability to continue with exercise which places demands on the circulatory and

respiratory system over a prolonged period of time. This occurs in activities such

as running, walking, cycling and swimming.

Muscular Strength

Muscular strength is defined as the ability of a muscle group tp exert maximum

contractile force against a resistence. It could be measured by the largest weight a

person could lift or the largest body they could push or pull. One of the five primary

components of physical fitness, it is generally developed using resistance training.

This type of training typically aims to stimulate increased strength on a number of

physiological levels. Individual strength can be an indicator of overall health, or a

measure of progress during resistance or rehabilitation training programs. As such,

there are a number of available methods for testing physical strength.
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Factors affecting muscular strength include age, sex, and level of physical

conditioning. On a daily basis, strength levels can be influenced by nutrition, state of

mind, and even time of day.

Muscular strength can refer to either isometric or dynamic strength. Isometric

strength is a measure of how much force can be exerted against an immovable or

fixed resistance. This type of strength training is typically used more often in

rehabilitation clinics than fitness centers, for example to prevent atrophy of an

immobilized limb. In a sport setting, isometric training is most often used to

overcome weaknesses at a particular angle of a limb's range of motion.

Dynamic strength can be further subdivided into concentric or eccentric movements.Concentric movements are those in which the force generated by the muscle is

sufficient to overcome the weighted resistance, allowing the muscle to shorten and

the weight to move against gravity. Eccentric movement is characterized by resisting,

rather than overcoming, the weight of the load. This is typically during the downward

phase of a motion, in which the muscle is lengthening while exerting force against

the weight. In a rested muscle, eccentric strength can be as much as 40% greater

than concentric strength.

Muscular Endurance

Muscular endurance differs is the ability of a muscle or muscle group to do repeated

contractions against a less-than-maximum resistance for a given period of time. This

is in contrast to muscular strength, which is the greatest amount of force that a

muscle or muscle group can exert in a single effort.

Many daily activities, including sports and weight training, require muscle endurance.

Activities like duration or distance running, biking, skating, swimming and climbing all

require muscular endurance, since the muscle is under load or tension for extended

periods of time.

Flexibility

Flexibility is the ability to move the joints through a maximum range of motion or the

degree of the limbs that can be moved. Flexibility is variable between individuals,
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particularly in terms of differences in muscle length of multi-joint muscles. Flexibility

in some joints can be increased to a certain degree by exercise, with stretching a

common exercise component to maintain or improve flexibility.

Quality of life is enhanced by improving and maintaining a good range of motion in

the joints. Overall flexibility should be developed with specific joint range of motion

needs in mind as the individual joints vary from one to another. Loss of flexibility can

be a predisposing factor for physical issues such as pain syndromes or balance

disorders..

Many factors are taken into account when establishing personal flexibility: joint

structure, ligaments, tendons, muscles, skin, tissue injury, fat (or adipose) tissue,body temperature, age and gender all influence an individual's range of motion about

a joint.

Muscular Endurance

Muscular endurance differs is the ability of a muscle or muscle group to do repeated

contractions against a less-than-maximum resistance for a given period of time. This

is in contrast to muscular strength, which is the greatest amount of force that a

muscle or muscle group can exert in a single effort.

Many daily activities, including sports and weight training, require muscle endurance.

Activities like duration or distance running, biking, skating, swimming and climbing all

require muscular endurance, since the muscle is under load or tension for extended

periods of time.

Body Composition

In physical fitness, body composition is used to describe the percentages of fat, bone

and muscle in human bodies. Because muscular tissue takes up less space in our

body than fat tissue, our body composition, as well as our weight, determines

leanness. Two people at the same height and same body weight may look

completely different from each other because they have a different body composition.
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Body composition methods can be divided to direct method and indirect method.

Dissection is a form of direct method that conducted in 1800s till 1900s. Indirect

method can be divided to mechanistic and descriptive method. Mechanistic method

is functionally related to a know component. For example, hydrodensitrometry

(underwater weighing) and compartment models. On the other hand, descriptive

method is based on prediction equations and is population specific. Examples are

Body Mass Index (BMI), skinfold, Bio-impedence Analysis (BIA) and Dual Energy X-

ray Absorptiometry (DEXA).

Components of body composition are body mass of adipose tissue, skeletal muscle,

bone, skin, blood and residual such as organs. By general comparisons between

men and women, skin mass is similar in both genders. Adipose tissue mass is more I

nwomen while skeletal muscle and bone mass was more in men. There are no

significant differences between men and women in Body Mass Index (BMI).

Standard deviation for mens BMI is 21.93.7 kg.m while for women is 23.24.6

kg.m.

IMPORTANCE OF FITNESS TO HEALTH

1. Helps Prevent Diseases

Regular exercise is necessary for physical fitness and good health. It reduces

the risk of heart disease, cancer, high blood pressure, diabetes and other

diseases. It can improve our appearance and delay the aging process.

2. Improves Stamina

our body uses energy to keep going. Aerobic exercise involves continuous

and rhythmic physical motion, such as walking and bicycling. It improves our

stamina by training our body to become more efficient and use less energy for

the same amount of work. As our conditioning level improves our heart rate

and breathing rate return to resting levels much sooner from strenuous activity.

3. Strengthens and Tones

Exercising with weights and other forms of resistance training develops our

muscles, bones and ligaments for increased strength and endurance. Our

posture can be improved, and our muscles become more firm and toned

4. Enhances Flexibility

Stretching exercises are also important for good posture. They keep our body

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limber so that we can bend, reach and twist. Improving our flexibility through

exercise reduces the chance of injury and improves balance and coordination.

If we have stiff, tense areas, such as the upper back or neck, performing

specific stretches can help "loosen" those muscles, helping us feel more

relaxed.

5. Controls Weight

Exercise is also a key to weight control because it burns calories.

6. Improves Quality of Life

Once you begin to exercise regularly, you will discover many more reasons

why exercise is so important to improving the quality of our life. Exercise

reduces stress, lifts moods, and helps us sleep better. It can keep us looking

and feeling younger throughout our entire life.

7. Exercising can be done anywhere, and doesn't need to be too time

consuming. It remains the most effective anti-aging treatment of all. With

fitness come a healthier and stronger body, glowing skin, and a longer and

more meaningful life. It is never too late to start.

8. Body fitness maintains normal body homeostasis and immune function.

9. Help to prevent muscle strain and orthopaedic problems such as back pain.10. Improve athletic performance.

11. Maintain good posture

12. Reduce risks of injury and osteoporosis

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MEASUREMENT / TEST

PROTOCOL IN TAKING MEASUREMENTS

FLEXIBILITY

Sit and reach test:

Equipment required:sit and reach box (or alternatively a ruler can be

used, and a step or box)

Procedure: This test involves sitting on the floor with legs stretched out

straight ahead. Shoes should be removed. The soles of the feet are placed

flat against the box. Both knees should be locked and pressed flat to the

floor - the tester may assist by holding them down. With the palms facing

downwards, and the hands on top of each other or side by side, the subject

reaches forward along the measuring line as far as possible. Ensure that

the hands remain at the same level, not one reaching further forward than

the other. After some practice reaches, the subject reaches out and holds

that position for at one-two seconds while the distance is recorded. Make

sure there are no jerky movements

MUSCLE STRENGTH

(A) Back and Leg Test

Purpose: this test measures back and leg strength

Equipment required: strength dynamometer, usually composed of a cable

tensiometer

Procedure: Make sure the dial is reset to zero before you start. Stand upright

on the base of the dynamometer with your feet shoulder width apart. Let your

arms hang straight down to hold the center of the bar with both hands, and with

the palms facing toward the body. Adjust the chain so that the knees are bent

at approximately 110 degrees. In this position your back should be bent slightly

forward at the hips, your head should be held upright, and you should look

straight ahead. Then without bending your back, pull as hard as possible on
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the chain and try to straighten your legs, keeping your arms straight. Pull

against the weight steadily (no jerky movements), keeping the feet flat on the

base of the dynamometer. Maximum performance will result when your legs

are almost straight at the end of the lift. If not, adjust the chain length and

starting position.

(B) Hand Grip Test

Purpose: to measure the maximum isometric strength of the hand and forearm

muscles.

Equipment required: hand grip dynamometer

Procedure: The subject holds the dynamometer in the hand to be tested, with

the arm at right angles and the elbow by the side of the body. The handle of

the dynamometer is adjusted if required - the base should rest on first

metacarpal (heel of palm), while the handle should rest on middle of four

fingers. When ready the subject squeezes the dynamometer with maximum

isometric effort, which is maintained for about 5 seconds. No other body

movement is allowed. The subject should be strongly encouraged to give a

maximum effort. Three trials should be made with a pause of about 10-20

seconds between each trial to avoid the effects of muscle fatigue.

MUSCLE ENDURANCE TEST

Push-up Test

Equipment required: stopwatch, yoga mat if necessary

Procedure: A standard push up begins with the hands and toes touching the

floor, the body and legs in a straight line, feet slightly apart, the arms at

shoulder width apart, extended and at a right angles to the body. Keeping the

back and knees straight, the subject lowers the body to a predetermined point,

to touch some other object, or until there is a 90-degree angle at the elbows,

then returns back to the starting position with the arms extended. This action

is repeated, and test continues until exhaustion, or until they can do no more

in rhythm or have reached the target number of push-ups.
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(Female should performed modified or bent-leg push-up)

Sit-up test

Purpose: The curl up test measures abdominal muscular strength andendurance of the abdominals and hip-flexors, important in back support and

core stability.

Equipment required:, stopwatch, yoga mat if necessary

Procedure: Described here are the commonly used methods and some

general guidelines. The subject lies on a cushioned, flat, clean surface with

knees flexed, usually at 90 degrees. Some techniques may specify how far thefeet are from the buttocks, such as about 12 inches. A partner may assist by

anchoring the feet to the ground. The position of the hands and arms can affect

the difficulty of the test. They are generally not placed behind the head as this

encourages the subject to stress the neck and pull the head forward. The hand

may be placed by the side of the head, or the arms crossed over the chest,

reaching out in front. Some protocols use curl up strips or other marks on the

ground to slide the hands along and indicate how much to curl up. The subject

raises the trunk in a smooth motion, keeping the arms in position, curling up

the desired amount. The trunk is lowered back to the floor so that the shoulder

blades or upper back touch the floor.

BODY COMPOSITION

Bio- impedance Analysis (BIA)

Equipment required: Bioelectric Impedance Analyzer

Procedure: As the bioelectric impendence device measures the resistance of

body tissues to the flow of a small electrical signal, the person being measured

should not be in contact with any other non conducting surface, with legs apart

and arms away from the body. Some devices require a pair of electrodes are

placed on the hand and wrist, and another pair placed on the ankle and foot

usually opposite sides of the body), while other devices simply require you to

stand on two foot plates.
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How it works: Bio-impedance measures the resistance of body tissues to the

flow of a small, harmless electrical signal. The proportion of body fat can be

calculated as the current flows more easily through the parts of the body that

are composed mostly of water (such as blood, urine & muscle) than it does

through bone, fat or air. It is possible to predict how much body fat a person

has by combining the bio-impendence measure with other factors such as

height, weight, gender, fitness level and age.

CARDIOVASCULAR (VO2 MAX PREDICTION)

Shuttle Run Test

Equipment required: Flat, non-slip surface, marking cones, 20m measuring

tape, beep test CD, CD player, recording sheets.

Procedure: This test involves continuous running between two lines 20m apart

in time to recorded beeps. For this reason the test if also often called the beep

or bleep tests. The test subjects stand behind one of the lines facing the

second line, and begin running when instructed by the CD or tape. The speed

at the start is quite slow. The subject continues running between the two lines,

turning when signaled by the recorded beeps. After about one minute, a sound

indicates an increase in speed, and the beeps will be closer together. This

continues each minute (level). If the line is not reached in time for each beep,

the subject must run to the line turn and try to catch up with the pace within 2

more beeps. Also, if the line is reached before the beep sounds, the subject

must wait until the beep sounds. The test is stopped if the subject fails to reach

the line (within 2 meters) for two consecutive ends. There are several versions

of the test, but one commonly used version has an initial running velocity of 8.5

km/hr, which increases by 0.5 km/hr each minute. Another version starts at 8.0

km/hr, then up to 9.0 km/hr for level 2 and then increases by 0.5 km/hr
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Picture for references:

Bio-impedance Analysis

Push-up Test Sit-up Test

Sit and Reach Test Shuttle Run Test

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Back and Leg Strength Test Hand Grip Test

RESULT AND DISCUSSION

PRE AND POST RESULT OF 5 COMPONENTS OF FITNESS

Flexibility:

Sit and reach test:

Pre Result 31.9 cm 32.4 cm 34.0 cm Very good

Post Result 40.0 cm 43.5 cm 42.5 cm Very good

MUSCLE STRENGTH


Pre Result 45.0 kg 45.0 kg 35.0 kg Very poor

Post Result 76.0 kg 70.0 kg 65.0 kg Normal

(B) Hand Grip Test

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Right hand:

Pre Result 32.0 kg 32.0 kg 31.0 kg Normal

Post Result 36.0 kg 36.0 kg 35.0 kg Good

Left hand:

Pre Result 31.0 kg 30.0 kg 27.0 kg Normal

Post Result 32.0 kg 30.0 kg 30.0 kg Normal

BODY COMPOSITION


Height : 162.5 cm

Body weight BMI Fat mass

Pre Result 49.4 kg 18.7 20.0%

Post Result 51.4 kg 19.5 19.7%

Finding Normal Normal Very good


Sit-up test

Pre Result 4 repetitions/min Very poor

Post Result 13 repetitions/min Very poor

Push-up Test

Pre Result 19 repetitions/min Very poor

Post Result 26 repetitions/min Normal

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Shuttle Run Test

INTERPRETATION OF RESULTS

Flexibility:

Sit and reach test:

Even both pre and post test result are indicate the same finding that is very good, the

post test result was increased around28% that is 9.5 cm.

This improvement may due to the stretching exercise that I had done every morning.

MUSCLE STRENGTH


(B) Hand Grip Test

The improvement in both muscle strength test may due to frequent exercise that I

had done weekly and daily routine that involve carrying heavy things such as books

and bag. I believed that by doing housework such as cleaning also help in building

up stronger muscle strength.

BODY COMPOSITION


My body composition measurer by BIA showing consistency in both pre and post

result. Healthy diet plays an important role in keeping me fit and healthy. By

consuming balance and healthy diet, I successfully maintain my body weight and

BMI in normal range while fat mass ranged very good.

Level Shuttle Total

run

VOmax

prediction(mL/kg/min)

Finding

Pre Result 2 8 15 22.6 Poor

Post Result 4 5 28 28.0 Fair

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Sit-up test

The finding was very poor for both pre and post test results even there are

improvement of about 9 repetitions/min.

Push-up Test

There are littleimprovements in this test from very poor to normal. This indicates that

I had not doing enough exercise on muscle endurance as I am more concentrated in

other exercise such as flexibility and jogging. I have to be exercise more

systematically based on the five component of health-related fitness.

This indicates that I had not doing enough exercise on muscle endurance as I am

more concentrated in other exercise such as flexibility and jogging. I have to be

exercise more systematically based on the five component of health-related fitness.


Shuttle Run Test

There is improvement for my cardiovascular fitness as I was poor in pre test but I

manage to upgrade myself to a better result showed by the shuttle run test. I had

recorded an improvement of about 5.4 mL/kg/min in the VO2 max prediction. This

improvement may due to the aerobic exercise that I had done frequently such as

jogging and brisk walking.

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References of fitness test results.

Normative data for VO2max (ml/kg/min)

Male

Age 29 30-39 40-49 50-59 60-69

Poor

Fair

Average

Good

Excellent

24.9

25.0 - 33.9

34.0 43.9

44.0 - 52.9

53.0

22.9

23.0 - 30.9

31.0 - 41.9

42.0 - 49.9

50.0

19.9

20.0 - 26.9

27.0 - 38.9

39.0 - 44.9

45.0

17.9

18.0 24.9

25.0 - 37.9

38.0 42.9

43.0

15.9

16.0 - 22.9

23.0 35.9

36.0 - 40.9

41.0

Female

Age 29 30-39 40-49 50-59 60-69

Poor

Fair

Average

Good

Excellent

23.9

24.0 - 30.9

31.0 - 38.9

39.0 - 48.9

49.9

19.9

20.0 - 27.9

28.0 - 36.9

37.0 - 44.9

45.0

16.9

17.0 - 24.9

25.0 - 34.9

35.0 - 41.0

42.0

14.9

15.0 - 21.9

22.0 - 33.9

34.0 - 39.9

40.0

12.9

13.0 - 20.9

21.0 - 32.9

33.0 - 36.9

37.0

Table Reference: Exercise Physiology: Energy, Nutrition and Human Performance

5th edition, McArdle W.D., Katch F.I. and Katch V.L. (2001) Lippincott Williams &

Wilkins, pg163.

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BACK & LEG STRENGTH (Kg)

Male

Age Very Poor Poor Normal Good Very

Good

20~29 186

30~39 181

40~49 168

50~59 149

60~69 122

Female

Age Very Poor Poor Normal Good Very Good

20~29 113

30~39 105

40~49 95

50~59 82

60~69 62

HAND GRIP STRENGTH (Kg)

Male

Age Very

Poor

Poor Normal Good Very Good

20~29 57

30~39 56

40~49 53

50~59 50

60~69 46

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Female

Age Very

Poor

Poor Normal Good Very Good

20~29 37

30~39 37

40~49 35

50~59 32

60~69 28

SIT-UPS (repetition/minute)

Male


20~29 43

30~39 40

40~49 37

50~ 34

Female


20~29 38

30~39 34

40~49 30

50~ 26

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PUSH-UPS (repetition/minute)

Male


20~29 43

30~39 40

40~49 37

>50 34

Female


20~29 33

30~39 30

40~49 27

>50 24

SIT & REACH (cm)

Male


20~29 24

30~39 20

40~49 18

50~59 16

60~69 15

Female


20~29 25

30~39 23

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40~49 21

50~59 20

60~69 19

BODY MASS INDEX (kg/m2)

Underweight Less than 18.4

Normal 18.5~24.9

Overweight 25~29.9

Obese 30 & above

BODY COMPOSITION (% Body Fat)

Male

Age Very Poor Poor Normal Good Very

Good

20~29 16.9

30~39 17.9

40~49 18.9

>50 19.9

Female

Age Very Poor Poor Normal Good VeryGood

20~29 20.9

30~39 21.9

40~49 22.9

>50 23.9

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