Components of Health-Related System and Exercise Goals

This article discusses the components of the health-related system, developing cardiorespiratory endurance, muscular strength and endurance, exercise goals, and more. It also provides guidelines for safe and effective stretching, appropriate cool down for aerobic exercise, and a stretching/flexibility program to improve body composition.

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1. Components of the health-related system
Cardiovascular endurance
This involves measuring the amount of blood as well as oxygen that is supplied to the body to
facilitate the activities taking place. Through the physical processes is where the delivery of
nutrients and oxygen starts making cardiovascular endurance of the components which is
important. A consideration of adequate strength to upraise the rate of heart assists in
improving cardiovascular endurance. Numerous problems related to health for instance stroke
as well as heart attack may come as a result of cardiovascular endurance which is week (Smith,
2016, p. 54).
Muscular strength
The mentioned health component is simply taken to mean the capability of a muscle to create
force and these opposing forces are overcome when there is a contraction in muscles. A
continuous increase in the opposing forces makes muscle to reach a point where it cannot
overcome it and avoid this, there is need of developing muscle strength and this can be
achieved via resistance training with bands which are elastic, machines for exercise, free
weights or even bodyweight exercises (Smith, 2016, p. 129).
Body composition
The numerous tissues which are found within the body and they are different in nature
whereby most of the percentage is occupied by the muscle tissue together with the bone as

well as fat. Numerous problems related to health for example diabetes, high blood pressure,
and cholesterol comes as a result of high percentage of fats in the body. There are numerous
ways of measuring the percentage of fats in the body and this can be done by the use calipers,
hydrostatic weighing, and bioelectric impedance. The best way of achieving the desired boy
composition is through reducing intake sugar together with fat (Plowman, 2013, p. 123).
11. Developing cardiorespiratory endurance
Activity Duration Intensity M T W Thu F Sa Su
Walking 30min 75% Yes yes yes yes
Riding 60min 60% yes yes yes
Swimming 30min 50% yes yes yes yes
Vacuuming 80min 70% yes yes yes yes
111. Calculate the intensity
RHR=2 x 4=8
Step 11
HRmax=206.9-(0.67x 21)
= 206.9-14.07
=192.83
STEP 111

HRR=HRmax-RHR
HRR=192.83-8=184.83
STEP 4: Calculate 55% and 90% HRR
The lower end of THR=0.55 x 184.83
=101.6565
Upper end of THR= 0.90x 184.83
=166.347
STEP 5: Add your RHR back to these values
.55% HHR + RHR= 101.6565 + 8
=109.6565
90% HHR +RHR=166.347 + 8
=174.347
THR 109.6565 bpm to 174.347bpm

IV. Developing muscular strength and endurance
Exercise Muscle
developed
Intensity Duration
Reps
Sets
Frequency
M T W Thu F S Sun
Crunches Upper
abdominal
40% 15 3 x x x
Running Hamstrings 75% 10 6 x x x x
Squats Thighs, hips 50% 5 3 x x x x x
Push-ups Chest 50% 8 4 x x x
Walking
lunges
Back, calf
and
abdominal
80% 15 6 x x x x
Triceps dips Pectoralis 20 times 7 5 x x x x x x
B. Compare and contrast dynamic and static resistance training

Compare
In both dynamic and static resistance training, little or no special equipment is required.
Contrast
Static training exerts muscles at great strengths deprived of joints movement while dynamic
exercises comprise sluggish as well as monitored movements over a wide range of motion,
dynamic exercise keeps joints and muscles moving (Smith, 2016, p. 129).
V: Exercise goals
A) Methods used to assess current fitness level
Exercise Fitness method
Aerobic Maximal Fitness Testing
Muscular strength Muscle test, hand-held myometry
Muscular endurance Absolute method
Flexibility DEXA
Body composition Skin Calipers, Hydrostatic weighing
Specific fitness goals

 Lower body fats.
 Get stronger.
 Master a skill.
 Make fitness a part of your routine.
VI: Before you begin
Importance of warm-up
 Warm-up prepares the body for exercising by upsurging the circulation and heart rate
progressively.
 Warm-up enables a person to get prepared mentally for the game onward.
 Warm up can also be used to practice skills and team drills (Plowman, 2013, p. 77).
Guidelines for safe and effective stretching
 Warm up prior to stretching and this if not performed effectively can lead to serious
injury. This is essential to ensure the maximum benefit is gained from stretching.
 Stretch before and after exercise. Stretching before exercise helps in preventing injury
by lengthening tendons and muscles (Smith, 2016, p. 87).
 Breathing slowly and easily while stretching. Holding breath while stretching causes
tension in muscles thus making it difficult to stretch.
Appropriate cool down for aerobic exercise

 Using your back when lying, lift and put one leg directly above hips.
 Using your back when lying, and above the bent left knee, cross the right leg.
 Take one arm overhead, bend at the elbow joint and outspread palm down the
midpoint of your back.
Importance of cool down
 Prevent soreness in muscles.
 Gradually slows breathing.
 Allows the heart rate to return to normal.
 Improved relaxation.
Stretching/Flexibility program

Exercise
Muscle/Joint Area Stretched Frequency
(Days)
Duration
Butterfly Pose Adductors 2 4 times
Side Bends Abdominal external muscles 3 3 times
Spinal twist Glutes and abdominal muscles 3 2 times
Neck back stretching Traps 2 3 times
Pelvic stretching Hamstrings and adductor 2 4 times
Pectoral stretching Pectoral muscles 3 3 times
Child Pose Lats 3 4 times
How the program will help in improving healthy body composition?
 Wellness programs reduce elevated health risks.
 Health care costs are reduced by the program.
 A persons’ health behaviors are improved by the program

References
Plowman, S. (2013). Exercise physiology for health, fitness, and performance. OLMA Media Group.
Smith, D. (2016). Fitness measures and health outcomes in people. Adventure Works Press.