Health-Related Fitness Components
Skill-Related Fitness Components
Nutrition
Muscles
Critical Elements of Motor Skills (Mature Form)
100
This is the total number of HRFC.
What is 5?
100
This is the total number of SRFC
What is 6?
100
A dinner is considered "balanced" if it contains this many of the 5 food groups.
What are 5 out of 5 food groups?
100
The pectoralis muscles (major and minor) are commonly know as this.
What are the chest muscles?
100
Crouch/Look Up
Go Up Straight Like a Rocket
Reach Up
Land softly on 2 feet
What is vertical jump?
200
The wall sit is an exercise that targets improvement of this HRFC.
What is muscular endurance?
200
Jumping/plyometrics is an example of this SRFC.
Power (to move strength quickly)
200
These are the 6 essential nutrients.
What are carbohydrates, protein, fat, vitamins, minerals, water?
200
This is the main muscle involved in bringing a a drink to ones mouth.
What is the biceps brachii?
200
Back Straight/Elbows In
"Turn first, then jump" - (small wrist circles)
1 in Off Ground
Land Softly
What is jump rope?
300
This HRFC is impacted by all the other components and nutritional intake, as well as genetic/medical factors.
What is body composition?
300
To use your senses together with your body parts, or to use 2 or more body parts together to complete a task is the definition of this SRFC.
Coordination
300
It is recommended that kids ages 9-13 get about 6 servings of grains each day. This is 1 serving size of cooked rice or pasta.
What is 1/2 cup (about a handful)?
300
These are the 3 prime movers of a push-up.
What are:
1. Pectoralis major
2. Anterior Deltoid
3. Triceps brachii
300
Ready position
Rock back
Take a Short Step and Twist
Swing Level and Finish Opposite Side
What is batting?
400
To optimize muscular strength, this is the general recommended rep range.
8 or fewer
400
There are 2 types of balance. I would be demonstrating this type if I was riding a bike.
Dynamic
400
This is the main nutrient in the vegetable food group and is primarily beneficial for healthy skin and eyes.
What is Vitamin A?
400
This type of muscle contraction results in no movement or change in the muscle length.
What is Isometric contraction?
400
Crouch down/point arms back/focus forward
Explode, Straighten body, reach forward
Land on two feet softly
Reach forward
What is horizontal jump? (Standing long jump, broad jump)
500
There are 3 types of stretching to improve and maintain flexibility (the ability of a joint to move through its entire range of motion). Name 2.
Static (after workout)
Dynamic (sport-specific, prepare for workout)
PNF (advanced, with a partner)
500
Getting out of the starter blocks quickly at the start of a race is an example of this SRFC.
Reaction Time
500
A "balanced" breakfast is 3 out of 5 food groups, but not a random selection. This is the formula.
What are:
Grain (complex carbs are digested more slowly)
Fruit OR vegetable (simpler carbs, body can utilize quickly
Protein OR dairy (protein and fat digest much slower and sustain energy and promote satiety)
500
The sternocleidomastoid is one of my favorite muscles because it's fun to say. This is its main function.
What is rotation of the head?
500
Grip/Ready Position
Pivot/Open Door
Rock forward/Swing and Twist
Low - Hit - High over opposite shoulder
What is forehand strike?