Benefits of Achieving Optimal Fitness
• Increased energy
• Improve appearance
• Increased muscular strength
• Help in dealing with stress
• Improved overall health
• Improved self image
• Improved physical performance
• Improved ability to sleep
• Improved overall daily functioning
How Much Activity Do I need?
• People who are usually inactive can improve their health and well-being by
becoming even moderately active on a regular basis.
• Physical activity need not be strenuous to achieve health benefits.
• Greater health benefits can be achieved by increasing the amount (duration,
frequency, or intensity) of physical activity.
Recommendation: Accumulate 30-60 minutes or more of moderate intensity
physical activity on most days, preferably every day of the week.
To achieve higher benefits, strive for three 20-minute sessions of continuous
moderate to vigorous activity (high intensity) per week.
Us the Activity Pyramid as a guide to making activity a lifelong habit.
Summary
Once you are aware of the many health benefits of an active lifestyle and how easy it can
be to get the activity you need, it is up to you to make it happen. Only you can decide
what activities you will enjoy and how you can work them into your daily routine. Then
you can use the Health Fitness Pyramid to move into the fitness zone.

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Chapter Four Summary
Health Related Fitness

Cardiorespiratory Fitness – ability to do vigorous, large muscle exercise over a long period of time.

                        Tests to measure: distance runs, one mile walk, Pacer test.

Muscular Strength – amount of force that can be exerted by a single contraction of the muscle.

Muscular Endurance – ability to continue using certain muscles for a period of time.

                        Tests to measure muscular fitness: curl ups, pull ups, flexed arm hang, push ups, trunk lift.

Flexibility – ability of a join and a muscle group to move through a range of motion.
                        Tests to measure: back saver sit and reach and shoulder stretch.

Body Composition – percent of body weight composed of fat compared to the percent that is composed of tissue, bone and muscle.

                       Tests to measure: body fat skinfold measurement and BMI.

Click here to see your standards: What do my scores tell me about my fitness level? print this out for your notebook-at least the last page
Summary
A number of tests are available to help you measure your level of fitness. A set of criterion-referenced health standards can be used to evaluate your test results. Reaching these standards is important, since they represent a minimum level necessary to prevent health problems in each fitness area.  In establishing a plan for improvement, seek to reach the Healthy Fitness Zone in all areas rather than trying to compete with others. Strive to reach your optimal level of personal fitness. By understanding these tests and how to interpret the results, you can use them to retest yourself from time to time. Using these methods of evaluating your fitness, establish a goal of optimal personal fitness for you.