Why are physical activity and fitness important?

Participation in regular physical activity leads to improvements in physical fitness and provides many important health benefits.  "Physical activity reduces the risk of premature mortality in general, and of coronary artery disease, hypertension, colon cancer, and diabetes in particular.  Physical activity also improves mental health and is important for the health of muscles, bones, and joints."  Physical fitness also has been shown to be important for health and quality of life.  Assessments of physical fitness provide an effective way to evaluate overall physical condition and potential risk for negative health outcomes.  

Physical fitness is also more easily assessed than physical activity since it doesn't vary on a day-to-day basis.  It is important to note that physical fitness is also influenced by factors that are out of a person's control (for example, genetics).  While not everyone can be an elite athlete, most people can achieve healthy levels of fitness by performing the recommended amounts of physical activity.

5 Components of Health Related Physical Fitness

1. Flexibility – is the range of movement through which a joint or sequence of joints can move
2. Cardiovascular Endurance – is the ability of the heart, the blood vessels, and the respiratory system to deliver oxygen efficiently over an extended period of time.
3. Muscular Strength – is the ability of muscles to exert force
4. Muscular Endurance – is the ability of muscles to exert force over an extended period of time
5. Body Composition – is the relative proportion by weight of body fat to lean tissue (muscle).

5 Components of Skill Related Physical Fitness

1. Coordination – is the ability of the body to perform smoothly and successfully more than one motor task at the same time
2. Balance – is the body’s ability to maintain a state of equilibrium while remaining stationary of moving for a given period of time
3. Agility – is the ability to start, stop, and change the direction of the body or body parts rapidly and accurately in a controlled manner while moving in space
4. Speed – is the ability of the body to perform movement in a short period of time and is typically quantified as the time taken to cover a fixed distance
5. Power – is the ability to transfer energy explosively into force, on an object and the distance the object moves in a direction in which the force is exerted

Purpose of Fitness Testing

Designed to evaluate and educate children and young adults about the status of their physical fitness

1.      Offer personalized, informal self testing

2.      Measure personal best fitness performances

3.      Evaluate institutional accomplishment of fitness goals

Fitness Tests Measured at Sheridan

1. Pacer Test (Cardiovascular Endurance)
   • The PACER (Progressive Aerobic Cardiovascular Endurance Run) TEST is a progressive run... it is easy at the beginning and becomes more difficult. Students run back and forth across a 20 meter space at a specific pace which gets faster each minute. A point is scored for each 20 M. distance covered.

2. Back Extensor (flexibility)
   • Lay flat on stomach
   • Hands under hips (between floor and hips)
   • Toes stay on the floor
   • Measure from floor to bottom of chin
   • Measure with 12 inch ruler
   • 3 trials – take best score

3. Sit-ups (muscular strength and endurance)
   • Lay on back, knees bent, feet flat on floor
   • Partner holds feet and counts number
   • Hands stay on thighs and slide to knees
   • Arms must stay straight
   • If arms bend or come off legs their test is over
   • Must keep up with the count (up/down

4. Push-up (muscular strength/muscular endurance)
   • Straight back, on toes and hands, head (eyes forward)
   • Hands shoulder width apart
   • Go down until arms are 90 degrees at elbow
   • Follow teachers commands of (up/down)

5. Pull-ups (muscular strength/muscular endurance)
   • Hang from horizontal bar
   • Arms fully extended
   • Underhand or Overhand grip
   • Raise body until chin clears the bar
   • Lower body back to full-hang starting position
6. Sit and reach (flexibility)
   • Test each leg individually
   • Sit in a hurdler stretch position (knee flat)
   • Fingers together/hands overlapping (middle fingers overlap)
   • Push measuring blade as far as possible
   • No bouncing or flicking the blade
   • Keep leg straight at all times
   • 2 practice stretches over the measuring bar; the 3^rd time they push the measuring bar

7. Shuttle Run (speed and agility)
   • Two parallel lines 30ft apart
   • 2 blocks of wood or similar object
   • Run to blocks, pick up one – bring back to starting line
   • Get second block and do the same – running through the starting line

**Body Composition is not tested at Sheridan**