Lesson 4 Health 11

Health Related Fitness

Health-related fitness (HRF) is theoretically defined as a multidimensional construct containing the

components cardio respiratory endurance, muscular strength, muscular endurance,
flexibility and body composition.
A. Cardio respiratory endurance - is the ability to perform large-muscle, whole-body exercise
at moderate to high intensities for extended periods of time.
Some examples include:
Walking.
Running.
Jogging.
Hiking.
Swimming.
Dancing.
Cross country skiing.
Aerobics.

B. Muscular strength - is the amount of force you can put out or the amount of weight you
can lift.
Examples of muscle-strengthening activities include:
lifting weights.
working with resistance bands.
heavy gardening, such as digging and shovelling.
climbing stairs.
hill walking.
cycling.
dance.
push-ups, sit-ups and squats.

C. Muscular endurance - refers to the ability of a muscle to sustain repeated contractions

against resistance for an extended period of time
Activities that build muscular endurance include long-distance running, cycling, or
swimming, along with circuit training and bodyweight exercises.

D. Flexibility - is the ability of a joint or series of joints to move through an unrestricted, pain
free range of motion
10 Exercises to Improve Your Flexibility
Standing Quad Stretch.
Standing Side Stretch.
Seated Hamstring Stretch.
Standing Calf Stretch.
Shoulder Stretch.
The Forward Hang.
Back stretch.
Butterfly Groin Stretch.
Stretch It Out: 5 Ways To Improve Your Flexibility
1. Get warm. Whether your goal is to prevent injury or run your fastest 5K, it's important
to warm up your muscles before activity. ...
2. Hold still. ...
3. Take a break. ...
4. Try yoga. ...
5. Get a massage.

E. Body Composition - body composition is used to describe the percentages of fat, bone and
muscle in human bodies.
People are born with an inherited body type based on skeletal frame and body composition.
 Most people are unique combinations of the three body types:
a. ectomorph,
b. mesomorph,
c. endomorph.
Ectomorph - are long and lean, with little body fat, and little muscle. They have a hard time
gaining weight. Fashion models and basketball players fit this category.
Mesomorph - tends to have a medium frame. They may develop muscles easily and have
more muscle than fat on their bodies. Mesomorphs are typically strong and
solid, not overweight or underweight. Their bodies may be described as
rectangular in shape with an upright posture.
Endomorph - has softer bodies with curves. They have a wide waist and hips and large
bones, though they may or may not be overweight. Their weight is often in
their hips, thighs, and lower abdomen. Endomorphs often have lots of body fat
and muscle and tend to gain weight easily.

Make these five tips a priority every day:

1. Try to be physically active for at least 30 minutes on most or all days of the week.
2. Eat plenty of fruits and vegetables.
3. Choose foods that are low in added sugars, saturated fats, and sodium.
4. Pick whole grains and lean sources of protein and dairy products.
5. Practice all four types of exercise—endurance, strength, balance, and flexibility.

Eating a healthy diet and exercising often can help control or delay health issues associated with aging, like high
blood pressure and diabetes. Set short-term goals to achieve and maintain a healthy diet and exercise routine.

Lifestyle choices you make today can lead to a healthier future. Learn how eating a healthy diet and exercising can
help control or delay age-related health problems.

The four major old age problems include:

1. Physical problems - an abnormal or physiologically unbalanced state of the body. illness, malady,
sickness, unwellness. impairment of normal physiological function affecting part or all
of an organism.
2. Cognitive problems - is when a person has trouble remembering, learning new things,
concentrating, or making decisions that affect their everyday life.
3. Emotional problems - disorders that affect your mood, thinking and behavior.
4. Social problems - Psychological/Social Issues
Decreased social contact – friends and family die- person may withdraw.
Reconciliation with past-resolving conflicts, losses, acceptance.
Changes in physical appearance may be difficult.
Changes in roles/tasks that people can manage can make them feel they have less to
contribute.

Regular physical activity is one of the most important things you can do for your health. Being physically active can:
a. improve your brain health,
b. help manage weight,
c. reduce the risk of disease,
d. strengthen bones and muscles, and
e. improve your ability to do everyday activities.

If you are regularly physically active, you may:

a. reduce your risk of a heart attack.
b. manage your weight better.
c. have a lower blood cholesterol level.
d. lower the risk of type 2 diabetes and some cancers.
e. have lower blood pressure.
f. have stronger bones, muscles and joints and lower risk of developing osteoporosis.

10 Important Factors in Practicing Health Related Fitness:

1. Improve your memory and brain function (all age groups).
2. Protect against many chronic diseases.
3. Aid in weight management.
4. Lower blood pressure and improve heart health.
5. Improve your quality of sleep.
6. Reduce feelings of anxiety and depression.
7. Combat cancer-related fatigue.
8. Improve joint pain and stiffness.
9. Maintain muscle strength and balance.
10. Increase life span.

Assignment
1. Make a self analysis as what body composition do you belong, explain why.
2. Which of the health related fitness do you practice? Do you find it /them effective with regards to
being physically healthy and fit? Why?
3. Which of the five tips a priority you are not practicing? Why?

Project:
Make a video of an interview to 2 elders in your neighborhood about the four major problems of old age. Upload in
Facebook.