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Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Unit 2: Fitness Measurements and Appraisals Chapter 4 Cardiorespiratory Appraisals.

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Presentation on theme: "Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Unit 2: Fitness Measurements and Appraisals Chapter 4 Cardiorespiratory Appraisals."— Presentation transcript:

1 Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Unit 2: Fitness Measurements and Appraisals Chapter 4 Cardiorespiratory Appraisals

2 Unit 2 Fitness Measurements and Appraisals Chapter 4-2 Cardiorespiratory Appraisals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Key Terms cardiorespiratory appraisals aerobic fitness VO 2 MAX Resting Heart Rate Target Heart Rate Zone Modified Canadian Aerobic Fitness Test (mCAFT) 12-Minute Run Breath Sound Check and Talk Test Beep Test

3 Unit 2 Fitness Measurements and Appraisals Chapter 4-3 Cardiorespiratory Appraisals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Cardiorespiratory Fitness Finding Appraisals that Are Right for You Consult with your physical education teacher if you aren’t certain which appraisals are best for you Alert your physical education teacher if you have medical reasons for not participating in the appraisals

4 Unit 2 Fitness Measurements and Appraisals Chapter 4-4 Cardiorespiratory Appraisals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. What Is Aerobic Fitness? Aerobic fitness: Refers to the overall efficiency of the heart, lungs, blood vessels, and exercising muscles VO 2 MAX The amount of oxygen consumption during intense (“maximal”) effort

5 Unit 2 Fitness Measurements and Appraisals Chapter 4-5 Cardiorespiratory Appraisals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. What Is Aerobic Fitness? Resting Heart Rate (RHR) Average of 70 to 80 beats per minute (bpm) Finding your pulse: Place fingers on the carotid artery (neck) or radial artery (wrist) Count each time over the course of a minute that the artery “pulses” against your fingers

6 Unit 2 Fitness Measurements and Appraisals Chapter 4-6 Cardiorespiratory Appraisals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Target Heart Rate Zone To find your Target Heart Rate Zone: Find your Heart Rate Reserve (HRR): Maximal Heart Rate (MHR) = 220 – your age Heart Rate Reserve (HRR) = MHR – RHR Then calculate your Target Heart Rate Zone: Upper limit = (85 percent of HRR) + RHR Lower limit = (50 percent of HRR) + RHR

7 Unit 2 Fitness Measurements and Appraisals Chapter 4-7 Cardiorespiratory Appraisals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Modified Canadian Aerobic Fitness Test The only aerobic fitness test in the CPAFLA appraisals Sub-maximal appraisal Standardized for persons 15 years and over Ceiling Heart Rate set at 85 percent of the Maximal Heart Rate (MHR)

8 Unit 2 Fitness Measurements and Appraisals Chapter 4-8 Cardiorespiratory Appraisals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Modified Canadian Aerobic Fitness Test – cont’d Getting Started: Complete one or more sessions of three minutes of stepping until you reach the Ceiling Heart Rate for your age group Pace is predetermined by a recording “Two-Step” or “One-Step” technique

9 Unit 2 Fitness Measurements and Appraisals Chapter 4-9 Cardiorespiratory Appraisals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Modified Canadian Aerobic Fitness Test – cont’d Practise the Movements First: Practise the sequence with and then without the recording Practise the stepping motion so that both feet end up on the top step with legs extended, and your back straight Maintain a constant stepping tempo Practise finding your heart rate within the time allotted

10 Unit 2 Fitness Measurements and Appraisals Chapter 4-10 Cardiorespiratory Appraisals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. mCAFT Ready, Set, Go! Obtain your Ceiling Heart Rate Stop the test if you begin: To stagger Feel dizzy Have extreme leg pain Feel nausea Feel chest pain Stop when your heart rate is equal to or above your Ceiling Heart Rate

11 Unit 2 Fitness Measurements and Appraisals Chapter 4-11 Cardiorespiratory Appraisals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Oxygen Used (O 2 Cost)

12 Unit 2 Fitness Measurements and Appraisals Chapter 4-12 Cardiorespiratory Appraisals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Finding Your Aerobic Fitness Score (AFS) AFS = 10  [ (1.29  O 2 cost) – (0.09  weight in kg) – (0.18  age)] Locate your Health Benefit Zone using the table on page 65 in your Healthy Active Living textbook

13 Unit 2 Fitness Measurements and Appraisals Chapter 4-13 Cardiorespiratory Appraisals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. The 12-Minute Run Suitable for all fitness levels Determines one’s aerobic capacity based on the distance completed over 12 minutes Need a running surface marked off by 100-metre markers and a partner to keep track of your laps

14 Unit 2 Fitness Measurements and Appraisals Chapter 4-14 Cardiorespiratory Appraisals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. The 12-Minute Run Ready, Set, Go! Select a pace that will enable you to run for 12 minutes Pick up the pace, if possible, at the 10-minute mark At the end of the appraisal, record the distance covered in laps and metres in your activity handbook

15 Unit 2 Fitness Measurements and Appraisals Chapter 4-15 Cardiorespiratory Appraisals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Breath Sound Check and Talk Test Breath Sound Check You should be able to hear your breathing while exercising aerobically Talk Test You should be able to carry on a conversation during your aerobic activity

16 Unit 2 Fitness Measurements and Appraisals Chapter 4-16 Cardiorespiratory Appraisals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. The Beep Test Ready, Set, Go! A maximal appraisal A highly accurate way to measure your maximal oxygen consumption or VO 2 MAX Conducted over a 20-metre distance Move between pylons before the next beep sound The test ends when you have missed getting to a pylon for two consecutive beep sounds

17 Unit 2 Fitness Measurements and Appraisals Chapter 4-17 Cardiorespiratory Appraisals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. The Beep Test How Did You Do?

18 Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Unit 2: Fitness Measurements and Appraisals Chapter 5 Muscular Strength and Endurance Appraisals Chapter 5 Muscular Strength and Endurance Appraisals

19 Unit 2 Fitness Measurements and Appraisals Chapter 4-19 Cardiorespiratory Appraisals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Key Terms musculoskeletal fitness muscular strength/ endurance flexibility Grip Strength Appraisal Push-Ups Partial Curl-Ups Appraisal Sit-and-Reach Appraisal Vertical Jump Appraisal performance-level appraisals Dot Drill Illinois Agility Run Wall-Ball Toss 20- and 40-Yard Sprints Chin-Ups/Flexed-Arm Hang Appraisals

20 Unit 2 Fitness Measurements and Appraisals Chapter 4-20 Cardiorespiratory Appraisals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Musculoskeletal Fitness Refers to muscular strength and muscular endurance, as well as the flexibility of your joints Muscular Strength: The maximum force a muscle can exert in a single contraction Muscular Endurance: A muscle’s ability to perform repeatedly without fatigue Flexibility: The ability of joints to bend through their full range of movement (ROM)

21 Unit 2 Fitness Measurements and Appraisals Chapter 4-21 Cardiorespiratory Appraisals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Grip Strength Ready, Set, Go! Use a device called a hand-grip dynamometer Specifically measures the strength of your forearm muscles, but a good indicator of overall muscular strength Measure both hands alternatively—two trials for each hand Add the two maximum scores for each hand to determine your hand-grip score

22 Unit 2 Fitness Measurements and Appraisals Chapter 4-22 Cardiorespiratory Appraisals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Push-Ups Ready, Set, Go! All-round indicator of upper-body strength Two variations: Modified—CPAFLA standardizes the score for females based on modified push-ups Standard—CPAFLA standardizes the score for males based on standard push-ups Involves performing as many consecutive push-ups as possible with no time limit

23 Unit 2 Fitness Measurements and Appraisals Chapter 4-23 Cardiorespiratory Appraisals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Partial Curl-Up Ready, Set, Go! Measures the muscular strength and endurance of the anterior trunk—specifically, rectus abdominis (“the core”) Done to a 50 beat per minute count (set by a metronome) Goal is to perform a maximum of 25 consecutive curl-ups in one minute

24 Unit 2 Fitness Measurements and Appraisals Chapter 4-24 Cardiorespiratory Appraisals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Sit-and-Reach Ready, Set, Go! Use a device called a flexometer Allows you to measure how far you can reach forward from a sitting-up position Specifically measures joint flexibility Factors that can affect flexibility: Structure of joint Bulk of muscle close to joint Length of ligaments and tendons Growth spurts in young people Muscle tightness

25 Unit 2 Fitness Measurements and Appraisals Chapter 4-25 Cardiorespiratory Appraisals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Vertical Jump Ready, Set, Go! Measures “muscular power” (the ability to exert a large amount of force quickly) Requires the use of almost all the major muscles in the body Need a partner, a wall, and a measuring tape

26 Unit 2 Fitness Measurements and Appraisals Chapter 4-26 Cardiorespiratory Appraisals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Vertical Jump Ready, Set, Go! Estimating Your “Peak Leg Power” (PLP) from the vertical jump: PLP =(60.7  jump height in cm) + (45.3  body mass in kg) – 2055

27 Unit 2 Fitness Measurements and Appraisals Chapter 4-27 Cardiorespiratory Appraisals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Performance-Level Appraisals Focus on specific movement skills: Speed Agility Coordination Intended for measuring and improving particular aspects of performance

28 Unit 2 Fitness Measurements and Appraisals Chapter 4-28 Cardiorespiratory Appraisals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. The Dot Drill Part of the Bigger, Faster, Stronger program and assesses: Quickness Agility Muscular endurance Performed on a configuration of painted dots forming a rectangle Includes five patterns repeated six times consecutively in quick succession

29 Unit 2 Fitness Measurements and Appraisals Chapter 4-29 Cardiorespiratory Appraisals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Illinois Agility Run A good appraisal for sports or activities that involve changing direction and weaving around objects or opponents Course laid out on a flat surface at least 15 metres long and 8 metres wide Four cones placed at the corners of a 10  5 metre rectangle to mark the start, finish, and two turning points Four cones placed 3.3 metres apart along a line in the centre

30 Unit 2 Fitness Measurements and Appraisals Chapter 4-30 Cardiorespiratory Appraisals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Wall-Ball Toss Specifically measures hand-eye coordination Throw a tennis ball against a wall from waist level and catch it with the opposite hand Lasts for 30 or 60 seconds Record the number of successful catches that do not hit the floor

31 Unit 2 Fitness Measurements and Appraisals Chapter 4-31 Cardiorespiratory Appraisals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. 20-Yard and 40-Yard Sprint Specifically measures your ability to start from a stationary position and attempt to reach a high velocity as quickly as possible Mark off 20 yards and 40 yards with a measuring tape Two timers required: One for 20 yards One for 40 yards On command, run as fast as possible for 40 yards Record your time at the 20-yard and 40-yard markers

32 Unit 2 Fitness Measurements and Appraisals Chapter 4-32 Cardiorespiratory Appraisals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Chin-Ups and Flexed-Arm Hang Measure muscular strength and endurance of the: Forearms Arms Shoulders Chin-ups require movement, flexed-arm hang is an isometric contraction (no movement) Requires a horizontal bar 3.81 cm in diameter and positioned at a height that allows you to hang without touching the ground.

33 Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Unit 2: Fitness Measurements and Appraisals Chapter 6 Body Composition Appraisals

34 Unit 2 Fitness Measurements and Appraisals Chapter 4-34 Cardiorespiratory Appraisals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Key Terms body composition Body Mass Index (BMI) endomorph mesomorph ectomorph Waist Circumference (WC) Waist-to-Hip Ratio (WHR)

35 Unit 2 Fitness Measurements and Appraisals Chapter 4-35 Cardiorespiratory Appraisals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Body Composition What Is Body Composition? The distribution of fat throughout the body in relation to bone, muscle, and other tissue Body composition appraisals help determine whether there are health issues to be concerned about

36 Unit 2 Fitness Measurements and Appraisals Chapter 4-36 Cardiorespiratory Appraisals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Body Mass Index (BMI) Provides a rough indication as to whether your body weight (mass) is appropriate for your height Does not distinguish between body fat and dense muscle Does not take into account where body fat resides CPAFLA recommends that this appraisal be combined with the Waist Circumference appraisal

37 Unit 2 Fitness Measurements and Appraisals Chapter 4-37 Cardiorespiratory Appraisals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. BMI Formula David is 1.68 m tall and weighs 83.5 kg: David’s BMI is 29.6

38 Unit 2 Fitness Measurements and Appraisals Chapter 4-38 Cardiorespiratory Appraisals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Somata (Body) Types Ectomorph Very thin Long boned Little muscle or fat Endomorph Soft Round pear shape Excess fat around hips and waist Little muscle definition Mesomorph Naturally well muscled Broad shoulders Narrow waist Put on muscle easily

39 Unit 2 Fitness Measurements and Appraisals Chapter 4-39 Cardiorespiratory Appraisals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Waist Circumference (WC) and BMI Effective in predicting the health risks that come with excess fat weight around your midsection Find your WC by measuring your waist to the nearest 0.5 cm with the help of a partner and a measuring tape Provides a good indication of your body composition when combined with BMI value

40 Unit 2 Fitness Measurements and Appraisals Chapter 4-40 Cardiorespiratory Appraisals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Waist-to-Hip Ratio Excellent indicator of cardiorespiratory risk for adults Not a CPAFLA appraisal Examines relative proportion of fat stored around your waist and hips Useful measure of body fat distribution

41 Unit 2 Fitness Measurements and Appraisals Chapter 4-41 Cardiorespiratory Appraisals Healthy Active Living Copyright © 2010 Thompson Educational Publishing, Inc. Apples and Pears Apple-like appearance: Fat stored above the waist in the abdominal area where many vital organs are located Have a greater chance of developing cardiovascular diseases (high blood pressure, strokes, and heart attacks) Pear-like appearance: Fat stored below the waist on the hips and thighs


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