Health Related Physical Fitness
Health related fitness focuses on optimum health and prevents the onset of disease and problems associated with inactivity.
Maintaining an appropriate level of health related fitness allows a person to:
- Meet emergencies;
- Reduce the risk of disease and injury;
- Work efficiently;
- Participate and enjoy physical activity (sports, recreation, leisure); and
- Look one’s physical best.
Physical fitness should be the result of the balance of activities that are provided in the physical education programs at school and continued by the family and in other community activities outside of school. The four performance objectives can be practiced at home with a minimum of adult supervision. Practicing at home initiates the opportunity for parents and students to exercise and be physically active together, making fitness a family activity.
“The most important interpretation of a fitness score is the information it provides about a student’s health status.”
Guidelines
- Start Slowly
- Set Realistic Goals
- Exercise often
- Warm up and cool down
- Start now
Standards
Boys
Mile Walk/Run Push-ups
Age:
10
9:30
10
11
9:15
11
12
9:00
12
13
8:30
13
14
8:00
14
Curl-ups Sit & Reach
Age:
10
22 25
11
25 25
12
28 25
13
30 25
14
32 25
Girls
Mile Run/Walk Push-ups
Age:
10
10:45
7
11
10:30
8
12
10:15
8
13
10:00
8
14
10:00
9
Curl-ups Sit & Reach
Age:
10
22 26
11
24 26
12
26 26
13
28 27
14 30 27
Roger Ludlowe
Middle School &
Connecticut’s
Fitness Challenge
The Youth Fitness Philosophy Fitness should
be health-related Fitness and
physical activity is for everyone. The promotion
of health-related
fitness in children helps develop adults who are active, fit and healthy. Make physical
activity a habit and enjoy lifelong benefits. Fitness is for
life
The
Components of
Physical Fitness
The Connecticut Physical
Fitness Assessment is given annually every fall to all students in grades 4, 6,
8, and 10. It consists of four components of fitness. This pamphlet is to
inform parents and guardians about the importance of physical fitness.
Flexibility
Test: Modified Sit And Reach
The objective of this test is to reach a specified distance on the right and left sides. It measures flexibility of the lower back and hamstrings. Proper hamstring flexibility helps avoid lower back pain.
Tips:
· Remember that general stretching of major muscle groups to develop flexibility involves a slow and controlled motion. Hold a stretch for 10 to 30 seconds.
· Hold the body or limbs in a position that elongates the muscles to a point where you feel stretching – not pain.
Abdominal Strength and Endurance
Test: Partial Curl-up
The objective of this test is to complete as many partial curl-ups as possible at a rhythmic pace. Abdominal fitness is important to hood health because low levels are associated with bad posture and lower back pain.
Tips:
- Learning to pace oneself and controlling the movement by engaging the muscles is essential.
Upper Body Strength and Endurance
Test: Right Angle Push-up
The objective of this test is to complete as many right angle push-ups as possible at a rhythmic pace. Upper body muscle fitness is required in order to perform daily living and recreational activities with vigor and undue fatigue.
Tips:
The following activities are some ways to increase upper body strength:
- Push-up position – raise hand to wave-switch hands
- Push up position – walk on hands and feet
- Age appropriate resistance training
Cardio respiratory Fitness
Test: One-Mile Run/Walk
The objective of the test is to measure cardio respiratory or aerobic endurance. The one-mile run/walk is a good indicator of the ability of the circulatory and respiratory systems to supply oxygen to functioning muscles.
Tips:
- Accumulate at least 30 min. of moderate to vigorous physical activity daily.
- Practice pacing – not racing.
- Participate in activities, which feature constant movement for and extended period of time.
Examples:
Walk briskly rope jumping
Hiking jogging
Dancing bicycling
Cross country skiing swimming
