Measures of Fitness 5 Elements of Physical Fitness 1. Cardiovascular (Heart and Lung) Endurance 2. Muscle Strength 3. Muscle Endurance 4. Flexibility 5. Body Composition
Heart & Lung Endurance DEFINITION = measure of how efficiently your heart & lungs work when you exercise & how quickly they return to normal when your stop Blood pressure = how well heart pumps blood Can build endurance by jogging, swimming, cycling, etc.
Measuring Heart & Lung Endurance 1. 4 Volunteers to Demonstrate 3 Minute Step Test 2. One person will hold the chair in place. Other will step following the cadence. 3. Alternate legs after each step. Stay with the beat. 4. Find your pulse on your wrist and count the number of pulses you feel for 10 seconds. 5. Multiply the number of pulses you get by 6.
How did you rate? 70-100 heartbeats = Acceptable endurance 101 or more = Low endurance
Muscle Strength & Endurance MUSCLE STRENGTH = measure of the most weight you can lift or the most force you can exert at one time MUSCLE ENDURANCE = measure of a muscle’s ability to repeatedly exert a force over a prolonged period of time Push ups, sit ups, stepping, etc Resistance training – weight lifting
Measuring Abdominal Strength—Sit ups Age 12 -14 female 18-32 Age 12 male 18-36 Age 13 male 21-40 Age 14 male 24-45
Upper Body Strength – Chin above bar Females Age 12 7-12 seconds Females 13-15 8-12 sec. Males Age 12 6-13 sec. Males Age 13-15 15-20 sec.
Flexibility DEFINITION = the ability of your body’s joints to move easily through a full range of motion Allows bending, turning, and stretching
Body Composition DEFINITION: Shows the amount of fat versus lean mass (bone, muscle, connective tissue, and fluids). While some fat is essential for insulation and providing energy, too much fat can cause serious health problems. Skinfold test: pinch a fold of skin at 2-3 sites on the right side of the body BMI
Body Comp Visuals Caliper: Tool used to measure body fat.