Praxis HPE 5857

Health-related fitness components are linked to reduced risk of chronic disease and are the focus of school fitness testing. There are five.

Health-Relatedfitnessataglance

Component	Defi nition	HowtoDevelopIt	CommonAssessments
Cardiorespiratory	Abilityoftheheart lungs andblood , ,	Moderate-to-vigorous aerobic	PACER one-mile run step , ,
endurance	vesselstodeliveroxygentoworking	activity:running swimming , ,	test
	musclesduringsustainedactivity	cycling dance ,
Muscularstrength	Maximumforceamuscleormusclegroup	Highresistance few ,	One-repetition maximum ,
	canproduceinoneeffort	repetitions(about1–6repsnear	gripdynamometer
		maximum)
Muscularendurance	Abilitytosustainrepeatedcontractionsor	Lowerresistance more ,	Push -up , curl -up , flexed -
	holdacontractionovertime	repetitions(about12–20reps)	armhang
Flexibility	Rangeofmotionavailableatajoint;itis	Static dynamic andPNF , ,	Back -saver sit-and -reach ,
	joint-specific	stretching	shoulderstretch trunklift ,
Bodycomposition	Relative proportions of fat mass and fat-	Regularactivitycombinedwith	Skinfolds bioelectrical ,
	free(lean)mass	balancednutrition	impedance DEXA;BMIis ,
			onlyascreeningtool

Cardiorespiratory Endurance

Cardiorespiratory endurance is considered the most important component for overall health because it reflects the efficiency of the heart and lungs. Regular aerobic training strengthens the heart so it pumps more blood per beat (higher stroke volume), which lowers resting heart rate. Capillary density rises in trained muscles, and mitochondria increase in number and size, improving aerobic energy production.

The Physical Activity Guidelines for Americans call for children and adolescents ages 6–17 to get 60 minutes or more of moderate-to-vigorous physical activity daily, including vigorous activity, muscle-strengthening activity, and bone-strengthening activity on at least 3 days a week each. Adults need 150–300 minutes of moderate or 75–150 minutes of vigorous aerobic activity weekly, plus muscle-strengthening activity on at least 2 days.

Muscular Strength and Endurance

Both develop through progressive overload: muscles must work against loads greater than they normally encounter. Training variables include intensity (load), volume (sets and repetitions), frequency, and rest intervals. Strength is favored by heavy loads and few repetitions; endurance by lighter loads and many repetitions.

Type	DescriptionandExample
Isotonic:concentric	Themuscleshortenswhileproducingforce(thebicepsduringtheliftingphaseofacurl)
Isotonic:eccentric	Themusclelengthenswhileproducingforce(thebicepswhileloweringtheweight;thequadriceps
	whenlandingfromajump)
Isometric	Forcewithoutachangeinmusclelengthorjointangle(holdingaplankorwallsit)
Isokinetic	Constantspeedthroughtherangeofmotion typicallyonspecializedequipment ,

Flexibility

Flexibility depends on joint structure, muscle and connective tissue elasticity, age, sex, temperature, and activity level. It typically decreases with age without regular stretching, and females generally show greater flexibility than males.

Body Composition

Fat-free mass includes muscle, bone, organs, and water. Essential fat is needed for normal physiological function (about 3% of body mass in males and 12% in females); storage fat provides energy reserves and insulation, and excess storage fat increases the risk of heart disease, type 2 diabetes, and certain cancers. Body mass index (BMI) is a weight-to-height ratio that screens for weight status but does not measure body fat directly.

For children and teens, weight status is classified with BMI-for-age percentiles, not adult BMI cutoffs: underweight is below the 5th percentile, healthy weight is the 5th to below the 85th, overweight is the 85th to below the 95th, and obesity is the 95th percentile or above. The adult categories (18.5–24.9 healthy, 25.0–29.9 overweight, 30 or above obesity) apply only to adults.

Skill-Related Fitness Components

Skill-related (performance-related) fitness components support success in sports and movement activities. They depend more on heredity and practice than the health-related components do.

Thesixskill-Relatedcomponents

Component	Defi nition	TrainingExamples	Assessments
Agility	Changingdirectionquicklyandaccurately	Ladderdrills conedrills shuttle , ,	Illinois agility test T -test , ,
	whilekeepingbalanceandcontrol	runs	hexagon test 5-10-5 ,
			shuttle
Balance	Maintainingequilibriumwhilestationary	Single-leg stands balance ,	Storkstand BalanceError ,
	(static)ormoving(dynamic);reliesonthe	boards yoga ,	ScoringSystem functional ,
	vestibular visual andproprioceptivesystems , ,		reach
Coordination	Usingthesensesandmultiplebodyparts	Juggling dribbling catching , , ,	Alternate-hand wall toss ,
	together smoothly (hand -eye foot-eye) ,	rhythmicactivities	skillchecklists
Power	Exertingmaximumforceintheshortesttime;	Plyometrics medicineballthrows , ,	Verticaljump standing ,
	power=force×velocity	Olympiclifts	longjump medicineball ,
			throw
Reactiontime	Intervalbetweenastimulusandthestartofa	Reaction drills sport-specific cue ,	Ruler-drop test
	response;slowerwhentherearemore	drills
	possibleresponses(choicevs simplereaction .
	time)
Speed	Movingthebodyorabodypartquickly;	Sprinttraining resistedand ,	Timed sprints (e .g 40- .,
	reactiontimeplusmovementtime	assistedrunning	yarddash)

Plyometric exercises use the stretch-shortening cycle: a rapid eccentric contraction immediately followed by a concentric contraction, which stores and returns elastic energy. Fast-twitch fibers generate force quickly but fatigue rapidly and dominate in sprinting and jumping; slow-twitch fibers produce less force but resist fatigue and dominate in endurance activity.