GET FIT AND

SAFE
Health related fi tness is all about personal health and how the
healthy lifestyle of physical activity infl uences us as a person. This is
impor tant for anyone who wants to live a physically active lifestyle
to support a higher quality of life… Exercise can be a structured
process of physical activity such as going to the gym, taking
cardiovascular classes, and lifting weights. Or it can also be anything
from walking to the park to intensive cardio workouts.

HEALTH RELATED FITNESS

Health related
fi tness is made up
1. muscular strength
of 5 core
2. muscular endurance
components which
3. cardiorespirator y endurance (i.e.,
are by-products of
aerobic fi tness)
exercise and
4. fl exibility and...
physical activity.
5. body composition (i.e., body form).
Those 5 components
are...
Physical activity is all about improving quality of life leaning towards
coordination, speed, power, agility and balance, all work well
together.

This means increased energy levels, a stronger respirator y system,

and an optimized percentage of body fat against lean body mass.

The key to achieving physical fi tness for health reasons means

focusing on each health-related fi tness component mentioned above
when exercising.

HEALTH RELATED FITNESS FOR QUALITY

Some exercise can potentially address all
fi ve components however a mix of
exercises is suggested to best address
each component.

The average person needs regular

physical activity simply because the
human body was designed to move. To
keep it healthy, you need to move. Health
related fi tness means that you choose a
variety of activities to benefi t your body
and your mind.
COMPONENTS OF HEALTH
RELATED FITNESS
This is the “power ” that helps you to lift and carry heavy objects.
Without muscular strength, your body would be weak and unable to
keep up with the demands placed upon it. The way to increase
strength is to train with heavy weights, working in the 4 – 6 or 12 –
15 rep ranges. The heavier the weight, the fewer reps you should
per form!

1. Muscular Strength
Endurance is the ability of your muscles to per form contractions for
extended periods of time. Rather than just lifting or carr ying
something for a few seconds, the muscles are used for minutes. The
way to increase strength is to train with light weights, working in
the 20 – 25 rep range. Working with lighter weight will train the
muscle fi bers needed for muscular endurance, and the higher rep
range leads to a longer period of exercise.

2. Muscular Endurance
Cardiovascular endurance is your body ’s ability to keep up with exercise
like running, jogging, swimming, cycling, and anything that forces your
cardiovascular system (lungs, hear t, blood vessels) to work for extended
periods of time. Together, the hear t and lungs fuel your body with the
oxygen needed by your muscles, ensuring that they have the oxygen
needed for the work they are doing. The Cooper Run (running as far as
possible in 12 minutes) is a test commonly used to assess cardiovascular
endurance, but many trainers use the Step Test (stepping onto a platform
for 5 minutes). Both are accurate measures of a subject’s cardiovascular
endurance.

3. Cardiovascular Endurance
Flexibility is one of the most impor tant, yet of ten overlooked, components
of physical fi tness. Without fl exibility, the muscles and joints would grow
stiff , and movement would be limited. Flexibility training ensures that your
body can move through its entire range of motion without pain or
stiff ness. To test your fl exibility, lean forward and tr y to touch your toes.
Those with good fl exibility will usually be able to touch their toes, while
those with limited fl exibility will not. The sit and reach test (sitting on the
fl oor and reaching toward your toes) is another good way to assess your
fl exibility. The more fl exible you are, the closer you will come to touching
your toes and beyond.

4. Flexibility
Body fat composition refers to the amount of fat on your body. For
example, a 100-pound person with a 25% body fat composition will
have a lean body mass of 75 pounds.

To qualify as fi t:

• Men must have a body fat composition lower than 17 percent

• Women must have a body fat composition lower than 24 percent

• The average man tends to have about 18 to 24 percent body fat,

while the average woman has 25 to 31 percent body fat.

5. Body Fat Composition

 Weight in kg
How to Compute BMI =
BMI? BMI- Body (Height in m) x (Height in m)
64 kg
Mass Index – BMI =
(1.72 m) x (1.72 m)
Measure of the body
based on Height BMI = 2.95
that aid in
BMI = 21.69 NORMAL
determining weight
categories
BMI Classification
Below 18.5 - Underweight

18.6 - 24.9 - Normal

25.0 - 29.9 - Overweight

30.0 - above- Obese