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.

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.

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 Xray 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

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.

(Female should performed modified or bent-leg push-up) Sit-up test

Purpose: The curl up test measures abdominal muscular strength and endurance 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 the feet 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

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 Post Result 31.9 cm 40.0 cm 32.4 cm 43.5 cm 34.0 cm 42.5 cm Very good Very good

MUSCLE STRENGTH (A) Back and Leg Test Pre Result Post Result 45.0 kg 76.0 kg 45.0 kg 70.0 kg 35.0 kg 65.0 kg Very poor Normal

(B) Hand Grip Test

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Right hand: Pre Result Post Result 32.0 kg 36.0 kg 32.0 kg 36.0 kg 31.0 kg 35.0 kg Normal Good

Left hand: Pre Result Post Result 31.0 kg 32.0 kg 30.0 kg 30.0 kg 27.0 kg 30.0 kg Normal Normal

BODY COMPOSITION Bio- impedance Analysis (BIA) Height : 162.5 cm Body weight Pre Result Post Result Finding 49.4 kg 51.4 kg Normal BMI 18.7 19.5 Normal Fat mass 20.0% 19.7% Very good

MUSCLE ENDURANCE TEST Sit-up test Pre Result Post Result 4 repetitions/min 13 repetitions/min Very poor Very poor

Push-up Test Pre Result Post Result 19 repetitions/min 26 repetitions/min Very poor Normal

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CARDIOVASCULAR (VO2 MAX PREDICTION) Shuttle Run Test Level Shuttle Total run Pre Result Post Result 2 4 8 5 15 28 VOmax prediction(mL/kg/min) 22.6 28.0 Poor Fair Finding

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 (A) Back and Leg Test (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 Bio- impedance Analysis (BIA) 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.
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MUSCLE ENDURANCE TEST 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. CARDIOVASCULAR (VO2 MAX PREDICTION) 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 Female Age

24.9 25.0 - 33.9

22.9 23.0 - 30.9

19.9 20.0 - 26.9 27.0 - 38.9 39.0 - 44.9 45.0

17.9

15.9

18.0 24.9 16.0 - 22.9 25.0 - 37.9 23.0 35.9

34.0 43.9 31.0 - 41.9 44.0 - 52.9 53.0 42.0 - 49.9 50.0

38.0 42.9 36.0 - 40.9 43.0 41.0

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 >186 >181 >168 >149 >122

20~29 30~39 40~49 50~59 60~69 Female Age 20~29 30~39 40~49 50~59 60~69

<118 <115 <104 <89 <70

119~138 116~135 105~123 90~107 71~85

139~165 136~161 124~148 108~130 86~106

166~185 162~180 149~167 131~148 107~121

Very Poor <59 <53 <47 <40 <30

Poor 60~75 54~68 48~61 41~52 31~39

Normal 76~96 69~89 62~80 53~69 40~52

Good 97~112 90~104 81~94 70~81 53~61

Very Good >113 >105 >95 >82 >62

HAND GRIP STRENGTH (Kg) Male Age Very Poor <37 <36 <35 <32 <28 Poor Normal Good Very Good

20~29 30~39 40~49 50~59 60~69

38~42 37~42 36~40 33~37 29~33

43~50 43~50 41~47 38~44 34~40

51~56 51~55 48~52 45~49 41~45

>57 >56 >53 >50 >46

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Female Age Very Poor <22 <22 <21 <19 <15 Poor Normal Good Very Good

20~29 30~39 40~49 50~59 60~69

23~26 23~26 22~25 20~22 16~19

27~32 27~32 26~31 23~28 20~24

33~36 33~36 32~34 29~31 25~27

>37 >37 >35 >32 >28

SIT-UPS (repetition/minute) Male Age 20~29 30~39 40~49 50~ Female Age 20~29 30~39 40~49 50~ Very Poor <25 <21 <17 <13 Poor 26~29 22~25 18~21 14~17 Normal 30~33 26~29 22~25 18~21 Good 34~37 30~33 26~29 22~25 Very Good >38 >34 >30 >26 Very Poor <30 <27 <24 <21 Poor 31~34 28~31 25~28 22~25 Normal 35~38 32~35 29~32 26~29 Good 39~42 36~39 33~36 30~33 Very Good >43 >40 >37 >34

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PUSH-UPS (repetition/minute) Male Age 20~29 30~39 40~49 >50 Female Age 20~29 30~39 40~49 >50 Very Poor <20 <17 <14 <11 Poor 21~24 18~21 15~18 12~15 Normal 25~28 22~25 19~22 16~19 Good 29~32 26~29 23~26 20~23 Very Good >33 >30 >27 >24 Very Poor <30 <27 <24 <21 Poor 31~34 28~31 25~28 22~25 Normal 35~38 32~35 29~32 26~29 Good 39~42 36~39 33~36 30~33 Very Good >43 >40 >37 >34

SIT & REACH (cm) Male Age 20~29 30~39 40~49 50~59 60~69 Female Age 20~29 30~39 Very Poor <5 <3 Poor 6~11 4~9 Normal 12~18 10~16 Good 19~24 17~22 Very Good >25 >23 Very Poor <2 <0 <-2 <-5 <-5 Poor 3~9 6 -1 ~ 4 -3~2 -4~1 Normal 10~16 7~13 5~11 3~9 2~8 Good 17~23 14~19 12~17 10~15 9~14 Very Good >24 >20 >18 >16 >15

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40~49 50~59 60~69

<-1 <0 <-1

2~7 1~6 0~5

8~14 7~13 6~12

15~20 14~19 13~18

>21 >20 >19

BODY MASS INDEX (kg/m2) Underweight Normal Overweight Obese Less than 18.4 18.5~24.9 25~29.9 30 & above

BODY COMPOSITION (% Body Fat) Male Age Very Poor Poor Normal Good Very Good >16.9 >17.9 >18.9 >19.9

20~29 30~39 40~49 >50

<32 <33 <34 <35

27~31.9 28~32.9 29~33.9 30~34.9

22~26.9 23~27.9 24~28.9 25~29.9

17~21.9 16~22.9 19~23.9 20~24.9

Female Age Very Poor Poor Normal Good Very Good >20.9 >21.9 >22.9 >23.9

20~29 30~39 40~49 >50

<33 <34 <35 <36

29~32.9 30~33.9 31~34.9 32~35.9

25~28.9 26~29.9 27~30.9 28~31.9

21~24.9 22~25.9 23~26.9 24~27.9

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