Question

1. List one method of assessment/measurement for each of the four health-related components of health-related fitness (cardiorespiratory endurance, muscular strength/endurance, flexibility, & body composition).
2. Go to the Guidelines for Developing Health-Related Fitness Box.
   • List the FTTT guidelines for each of the health-related fitness components.

Answer 1

Although there are a number of ways the components of fitness are measured , the most common method of assessment for the health related comonents are mentioned below :

1. Cardiorespiratory endurance :

The standard test for cardiorespiratory fitness is the VO2 max test, that is the maximal oxygen consumption test. This test has many variations but the usually accepted method is to test on a treadmill. The person is made to stabnd on a treadmill with two long tubes reach around and attach to a a face mask worn by the person.Some oxygen tanks and a computer along with some wiring are attached to the tubes. The tester gradually increases the difficulty of the treadmill and ,measures the maximum amount of oxygen the person being is able to use.

2. Muscular strength :

Muscular strength means the maximum force that a muscle can apply. The test for muscular strength is usually simple . It involves doing one repetition at maximum weight. There are two basic types of muscular strength tests:

1. Dynamic (isotonic)
2. Static (isometric)

In the dynamic (isotonic) test, a body part (or parts) moves against resistance, while in the static (isometric) test, the muscle doesn't actually move but simply exerts tension against a fixed resistance. The one-repetition maximum (1-RM) is most commonly used in a field test to gauge muscular strength. The four most common exercises used to test the 1-RM are the bench press, incline press, leg press, and squat.

3. Flexibility : The sit and reach test is the most popular method of assessing flexibility. The person sits on the floor with legs extended and bends forward from the waist slowly to reach out  as far as possible. The distance is measured using a yardstick. This test has many variations and measurement is taken consistently for about once a month so that the results can be compared over time.

4. Body composition : The body composition of a person cannot be measured completely through Body Mass Index (BMI) . Measuring the fat free mass gives the required extra information .The body composition can be measured in several ways.And one technique single handedly cannot completely provide the accurate data. That is why different techniques are combined in a full Nutritional Assessment. Some of the common measurements are :

• Protein status/ muscle mass: mid-arm muscle circumference and muscle area, grip strength, nitrogen balance, plasma protein and plasma urea;
• Fat reserves: triceps skinfold and BMI;
• Body water: bio-electrical impedance analysis, biochemistry, fluid balance, rapid weight change (due to ascites, oedema).

To form a fitness plan it is very important to apply the FITT Principle. FITT stands for frequency, intensity, time, and type.

• Frequency is how often one exercise. Usually we measure this by number of days each week.
• Intensity is how hard one exercise. We might categorize this as low, moderate, or high intensity.
• Time refers to the time of day you exercise and how long each session lasts.
• Type refers to what kind of exercise is being done. For example, cardiovascular activity (also known simply as 'cardio'), strength training, or a combination of the two.

Frequency :

1. For cardio : Depending on goal, guidelines recommend moderate exercise five or more days a week or intense cardio three days a week to improve health.

2. For strength : The recommended frequency is two to three non-consecutive days a week.

3. For flexibility : everyday or atleast 2, 3 times per week.

Intensity :

1. For cardio : The general recommendation is to work at a moderate intensity for steady workouts.

2. For strength : The intensity can change depending upon the goals.

3. For flexibility : stretch should be done to a point of tension but not pain

Time :

1. For cardio : The exercise guidelines suggest 30 to 60 minutes

2. For strength : again depends on the trype of workout.

.3. for flexibility : stretches should be hold for 10 - 30 seconds depending on capacity.

Type ;

1. For cardio : Cardio is easy to change, since any activity that gets the heart rate up counts. Running, walking, cycling, dancing etc

2. For strength : also includes varieties, using some types of resistance bands, dumbbells, machines, etc.)

3. for flexibility: there are number of different stretching exercises like yoga, dance, pilates, taichi

To maintain a fully functional , healthy and effective body composition a perfect balance of all the above components of fitness is important.