1. © 2006 McGraw-Hill Higher Education. All rights reserved. Chapter 15 Physical Fitness

2. © 2006 McGraw-Hill Higher Education. All rights reserved. Chapter Objectives After completing this chapter, you should be able to 1.Define and measure health-related physical fitness and skill-related physical fitness. 2. State why physical fitness should be measured. 3. List six guidelines for the administration and use of physical fitness tests. 4. Contrast norm-referenced and criterion-referenced fitness standards and state how both may be used appropriately in testing for physical fitness. 5. Prescribe activities and exercises for the development of physical fitness.

3. © 2006 McGraw-Hill Higher Education. All rights reserved. Terms fitness and physical fitness are often used interchangeably. Both involve quality of life, but do not mean same thing. Fitness - includes emotional, mental, spiritual, and social fitness, as well as physical fitness; the term wellness often used to mean same thing. When defining physical fitness, it may be best to describe two types of physical fitness: health-related and skill-related. Fitness and Physical Fitness

4. © 2006 McGraw-Hill Higher Education. All rights reserved. Health-related physical fitness includes cardiorespiratory fitness, muscular strength, muscular endurance, flexibility, and body composition (lean/fatness). Means: 1.Organic systems of body are healthy and function efficiently. 2. Individual is able to engage in vigorous tasks and leisure activities. Health-Related Physical Fitness

5. © 2006 McGraw-Hill Higher Education. All rights reserved. Health-Related Physical Fitness Health-related physical fitness exerts a positive influence on several risks factors associated with cardiovascular disease. It is effective in reducing the risk of back pain, diabetes, osteoporosis, and obesity. It is an effective way to manage emotional stress. It enables you to look better, feel better, and enjoy a healthy, happy, and full life.

6. © 2006 McGraw-Hill Higher Education. All rights reserved. Skill-related physical fitness includes the five components of health-related fitness (cardiorespiratory fitness, muscular strength, muscular endurance, flexibility, and body composition) and the components of agility, balance, coordination, power, reaction time, and speed. Sometimes referred to as athletic-performance-related fitness. Exercise programs for the development and maintenance of health-related fitness are usually different from those programs for skill-related fitness. Skill-Related Physical Fitness

7. © 2006 McGraw-Hill Higher Education. All rights reserved. Why Measure Physical Fitness? Relationship of good health and cardiorespiratory fitness, muscular strength, muscular endurance, flexibility, and body composition has been described previously. Development of these components should be a primary objective in all school physical education programs and in all health promotion programs.

8. © 2006 McGraw-Hill Higher Education. All rights reserved. Why Measure Physical Fitness? Tests results can be used to teach the concepts of fitness, to motivate for self-improvement, and to help individuals plan fitness programs. Testing for skill-related fitness can serve to motivate high- ability individuals to perform at even higher levels. Diagnostic testing will enable you to prescribe appropriate activities to develop components of skill-related fitness; help individuals succeed in sports and daily activities.

9. © 2006 McGraw-Hill Higher Education. All rights reserved. Guidelines for the Administration and Use of Fitness Tests 1.Measure fitness components that the public and research experts agree are the most important. Focus on health and self-improvement rather than comparison to others. 2.In the school environment, fitness tests should be a part of the total educational program. Attention should be given to the knowledge and understanding of fitness concepts. 3. Fitness test results should be kept confidential; do not embarrass individual self-image.

10. © 2006 McGraw-Hill Higher Education. All rights reserved. Guidelines for the Administration and Use of Fitness Tests 4. Teach individuals how to take fitness tests. 5. Fitness awards should encourage lifetime activity rather than a one-time performance. 6. Take care to provide necessary, adequate, sufficient, and valid information regarding test results to individuals.

11. © 2006 McGraw-Hill Higher Education. All rights reserved. Norm-Referenced Standards Versus Criterion-Referenced Standards Norm-referenced tests are well suited for measurement of skill-related fitness if the goal is to motivate individuals to achieve a high level of fitness. The use of norm-referenced fitness standards with physically inactive and low-fit individuals may be inadvisable. If percentiles are used without consideration of the absolute score, improvements in student performance may not be noted and individuals may be discouraged rather than to seek improvement.

12. © 2006 McGraw-Hill Higher Education. All rights reserved. Norm-Referenced Standards Versus Criterion-Referenced Standards Criterion-referenced standards are used when individual differences are unimportant and performance is judged relative to some standard that reflects a satisfactory level of the attribute being measured. CR standards for health-related fitness tests purportedly represent the minimum level of an attribute or function that is consistent with good health. A score higher than the standard score is not necessarily better.

13. © 2006 McGraw-Hill Higher Education. All rights reserved. Norm-Referenced Standards Versus Criterion-Referenced Standards Standards are used as goals for low-fit individuals, and unless limited physically, most individuals are capable of attaining the standards. Criticism of such standards, however, is that because they represent desired minimum levels of fitness, they do not serve to motivate individuals to seek a higher level of fitness.

14. © 2006 McGraw-Hill Higher Education. All rights reserved. Tests of Health-Related Physical Fitness Difficult to establish a single test battery that measures all components of health-related or skill-related fitness. No one item that measures total-body muscular strength, muscular endurance, or flexibility; must decide which parts of the body are to be measured for these components.

15. © 2006 McGraw-Hill Higher Education. All rights reserved. Tests of Health-Related Physical Fitness Many tests include items that measure arm and shoulder girdle strength and endurance, strength and endurance of the abdominal region, and low-back-posterior-thigh flexibility.

16. © 2006 McGraw-Hill Higher Education. All rights reserved. Tests of Health-Related Physical Fitness Should be aware of the following facts when reviewing physical fitness tests in chapter. 1.Some tests have similar items that may not be administered in the same way (i.e. sit-up and sit and reach). 2.Some of the criterion-reference standards vary for the health-related physical fitness standards. 3.Tests currently not promoted are included because of uniqueness of a component or components.

17. © 2006 McGraw-Hill Higher Education. All rights reserved. Tests of Health-Related Physical Fitness Discussions about the possibility of a national youth fitness test have been held among representatives of various groups. Agreement about components of health-related fitness tests and the various items that can be used to measure the components. No agreement about the standards, however. Also, some groups feel that a fitness test should include both health-related and skill-related fitness items. In 1993 AAHPERD and Cooper Institute for Aerobics Research (CIAR) reached an agreement about Physical Best and FITNESSGRAM/ACTIVITYGRAM.

18. © 2006 McGraw-Hill Higher Education. All rights reserved. The FITNESSGRAM/ACTIVITYGRAM The FITNESSGRAM provides criterion-related standards that classifies individuals in two general areas: “Needs Improvement” and “Healthy Fitness Zone (HFZ)”. ACTIVITYGRAM is a detailed three-day assessment of physical activity. Age level. Five through seventeen-plus. Table 15.1 provides the lower end (good) standards for the HFZ.

19. © 2006 McGraw-Hill Higher Education. All rights reserved. The FITNESSGRAM Test Components 1. Aerobic capacity: The Pacer 1-mile run (alternative) Walk test (alternative) 2. Body composition: Sum of triceps and medial-calf skinfold measurements for grades 4-12. Sum of triceps, medial-calf, and adominal skinfold measurements for college students. Body mass index used if skinfold measurements are not provided.

20. © 2006 McGraw-Hill Higher Education. All rights reserved. The FITNESSGRAM 3. Abdominal strength and endurance: Curl-up 4. Trunk extensor strength and flexibility: Trunk lift 5. Upper body strength and endurance: Push-up Modified pull-up Pull-up Flexed arm-hang 6. Flexibility: Back-saver sit and reach Shoulder stretch

21. © 2006 McGraw-Hill Higher Education. All rights reserved. AAHPERD Health-Related Physical Fitness (page 192) Although AAHPERD no longer promote this test, it is useful as college-student norms are provided with the test. Age level. College-age Table15.2, page 193, includes percentile norms.

22. © 2006 McGraw-Hill Higher Education. All rights reserved. AAHPERD Health-Related Physical Fitness Test Components 1.Cardiorespiratory functional capacity and endurance: 1-mile run or 9-minute run 2.Body composition: Sum of triceps and subscapular skinfold measurements. 3.Abdominal muscular strength and endurance: Modified sit-ups 4.Flexibility: Sit and reach Table 15.2 includes percentile norms.

23. © 2006 McGraw-Hill Higher Education. All rights reserved. South Carolina Physical Fitness Test This test includes both criterion- and norm-referenced standards for students and criterion-referenced standards for adults. Age level. Nine through adult. Table 15.3 includes criterion-referenced standards for ages nine through fifty-nine.

24. © 2006 McGraw-Hill Higher Education. All rights reserved. South Carolina Physical Fitness Test Test Components 1.Cardiorespiratory function: 1-mile run or 9-minute run 2.Muscular strength and muscular endurance of the abdominal musculature: 1-minute bent-knee sit-ups 3.Low-back/hamstring muscle flexibility: sit and reach 4.Body composition: Sum of triceps and abdominal skinfold measurements.

25. © 2006 McGraw-Hill Higher Education. All rights reserved. Fit Youth Today Fit Youth Today (FYT) currently is not promoted. The aerobic fitness and cardiorespiratory endurance test is unique. Age level. Grades K through 12. Table 15.4 includes criterion-referenced standards for grades K-12.

26. © 2006 McGraw-Hill Higher Education. All rights reserved. Fit Youth Today Test Components 1.Aerobic fitness and cardiorespiratory endurance: Grades K-1 – jog or move continuously for 12 minutes Grades 2-3 – jog or move continuously for 15 minutes Grades 4-12 – jog at steady pace for 20 minutes 2.Abdominal muscular strength and endurance: two- minute bent-knee curl-up.

27. © 2006 McGraw-Hill Higher Education. All rights reserved. Fit Youth Today Test Components 3. Trunk flexion: Sit and reach. 4. Body composition: Sum of triceps and medial-calf skinfold measurements.

28. © 2006 McGraw-Hill Higher Education. All rights reserved. YMCA Physical Fitness Test The YMCA Physical Fitness Test is administered as part of a health-related physical fitness program. A medical examination is required before the test is administered. Age level. Eighteen through sixty-five plus. Table 15.5 includes norms from the range of “Very Poor” to “Excellent.”

29. © 2006 McGraw-Hill Higher Education. All rights reserved. YMCA Physical Fitness Test Test Components 1.Body composition: Both men and women use the sum of four skinfolds – abdomen, ilium, triceps, and thigh. 2.Cardiorespiratory endurance: Maximal physical working capacity (PWC) and maximum oxygen uptake (VO 2 max) are predicted from the response to a submaximal workload on a bicycle ergometer. A three- minute step test may be used as a substitute for the bicycle ergometer test.

30. © 2006 McGraw-Hill Higher Education. All rights reserved. YMCA Physical Fitness Test Test Components 3. Trunk flexion: Sit and reach. 4. Muscular strength and endurance: Bench press 1-minute bent-knee sit-ups

31. © 2006 McGraw-Hill Higher Education. All rights reserved. ACSM Fitness Test Age level. Twenty through adulthood. Table 15.6 includes the average standards for the push- up and sit and reach tests. Test Components 1.Aerobic fitness: Rockport 1-mile walk.

32. © 2006 McGraw-Hill Higher Education. All rights reserved. Performance Standards Figure 11.2 Performance Standards

33. © 2006 McGraw-Hill Higher Education. All rights reserved. ACSM Fitness Test Test Components 2. Muscular fitness: Push-ups. Table 15.6 includes average standards. 3. Flexibility: Sit and reach. Table 15.6 includes average standards. 4. Body composition: Body mass index (BMI). A BMI of 19 to 25 is desirable. 5. Waist-to-hip ratio (W/H). Table 14.11 provides standards for ratio.

34. © 2006 McGraw-Hill Higher Education. All rights reserved. The Canadian Physical Activity, Fitness & Lifestyle Appraisal: CSEP’s Guide to Healthy Living – Health Related Fitness Appraisal The Canadian Physical Activity, Fitness & Lifestyle Appraisal manual covers the topics of understanding behavior change, helping people change, healthy physical activity participation, healthy lifestyle, basic exercise physiology, and health-related fitness. Preappraisal screening procedures include measurement of resting heart rate, blood pressure, and utilization of the Physical Activity Readiness Questionnaire (PAR-Q) found in figure 11.1.

35. © 2006 McGraw-Hill Higher Education. All rights reserved. Physical Activity Readiness Questionnaire (PAR-Q) found in figure 11.1

36. © 2006 McGraw-Hill Higher Education. All rights reserved. The Canadian Physical Activity, Fitness & Lifestyle Appraisal Age level. Fifteen through sixty-nine. Test Components 1.Body composition: Standing height and waist girth Triceps, biceps, subscapular, iliac crest, and medial-calf skinfold measurements Table 15.7 and Table 15.8 are used to interpret the body composition values.

37. © 2006 McGraw-Hill Higher Education. All rights reserved. The Canadian Physical Activity, Fitness & Lifestyle Appraisal Test Components Aerobic fitness: The Modified Canadian Aerobic Fitness Test (mCAFT), a step test, is used. The aerobic fitness score is determined by using the oxygen cost of the test and the performer’s weight and age in the equation provided in text. Figure 15.1 shows the ergometer steps that are used to administer the mCAFT.

38. © 2006 McGraw-Hill Higher Education. All rights reserved. The Canadian Physical Activity, Fitness & Lifestyle Appraisal Test Components 2. Aerobic fitness Table 15.9 provides the stages and cadence for the step test. Table 15.10 includes the oxygen cost of test. Table 15.11 includes the health benefit zone for the score.

39. © 2006 McGraw-Hill Higher Education. All rights reserved. The Canadian Physical Activity, Fitness & Lifestyle Appraisal Test Components 3. Musculoskeletal fitness: Five components of musculoskeltal fitness are appraise. Table 15.12 includes the “Good” health benefits zone for the components. Push-ups Trunk-forward flexion (similar to the sit and reach test) Partial curl-up Vertical-jump – Scored as a straight height jump and leg power. Leg power is determined with the formula found in text.

40. © 2006 McGraw-Hill Higher Education. All rights reserved. Tests of Skill-Related Physical Fitness Rarely does a single test battery include all components of skill-related physical fitness. May use items of several tests to measure additional components.

41. © 2006 McGraw-Hill Higher Education. All rights reserved. AAU Physical Fitness Test The Amateur Athletic Union (AAU) no longer promotes this test. The test has unique items and test standards are available. Age level. Six through seventeen. Table 15.13 includes the criteria for Outstanding Achievement and Attainment standards.

42. © 2006 McGraw-Hill Higher Education. All rights reserved. AAU Physical Fitness Test Test Components 1.Cardiorespiratory endurance: Two options are provided. Distance run: ¼ mile for ages six and seven; ½ mile for ages eight and nine; ¾ mile for ages ten and eleven; and 1 mile for ages twelve through seventeen. Hoosier endurance shuttle run

43. © 2006 McGraw-Hill Higher Education. All rights reserved. AAU Physical Fitness Test Test Components 2. Trunk strength and endurance: 1-minute bent-knee sit ups. 3.Flexibility of hamstrings and lower back: Sit and reach test. 4.Upper-body strength and endurance: Pull-ups

44. © 2006 McGraw-Hill Higher Education. All rights reserved. AAU Physical Fitness Test Test Components The following items are optional test items: 1.Explosive leg strength and efficiency of body mass in space: standing long jump. 2.Upper body static endurance (males): Isometric push- ups. 3.Upper-body strength and endurance (females): Modified push-ups with 30-second time limit.

45. © 2006 McGraw-Hill Higher Education. All rights reserved. AAU Physical Fitness Test Test Components (Optional Items) 4.Static leg endurance: Isometric leg squat (phantom chair). 5.Agility and quickness: Shuttle run. 6.Speed, quickness, and anaerobic capacity: Sprint. 50 yards for ages nine through twelve; 100 yards for ages thirteen through seventeen.

46. © 2006 McGraw-Hill Higher Education. All rights reserved. The President’s Challenge Participants in the President’s Challenge can strive for one of three awards. Presidential Physical Fitness Award: Must score at or above the eighty-fifth percentile on all five test items. National Physical Fitness Award: Score at or above the fiftieth percentile, but less than the eighty-fifth percentile. Participant Physical Fitness Award: Attempt all five items but scores fall below the fiftieth percentile on one or more items. Age level. Six through seventeen.

47. © 2006 McGraw-Hill Higher Education. All rights reserved. The President’s Challenge Table 15.14 includes the standard for the Presidential Fitness Award and the National Physical Fitness Award. The President’s Challenge also provides a health- criterion-referenced award as an alternative to the traditional awards. The Health Fitness Award (HFA) can be earned by students whose test scores meet or exceed the specified health criteria on each of the five items constituting the President’s Challenge Health Test. (See text for the items).

48. © 2006 McGraw-Hill Higher Education. All rights reserved. The President’s Challenge Test Components 1.Abdominal strength/endurance: Curl-ups. 2.Speed and agility: Shuttle run. 3.Heart/lung endurance: 1-mile run/walk. The ¼ mile run is an option for six to seven years old, and the ½ mile run an option for eight to nine years old.

49. © 2006 McGraw-Hill Higher Education. All rights reserved. The President’s Challenge Test Components 4. Upper body strength/endurance: Maximum number of pull-ups; right angle push-ups may be used as an option to pull-ups. The flexed-arm hang may be used as an alternative to pull-ups for the National and Participant Physical Fitness Awards. 5.Flexibility of lower back and hamstrings: V-sit reach. The sit and reach test may be used as an option.

50. © 2006 McGraw-Hill Higher Education. All rights reserved. AAHPERD Youth Fitness Test The AAHPERD Youth Fitness Test was last published in 1976. It is included because norms are available for all test items. Age level. Nine through seventeen-plus.

51. © 2006 McGraw-Hill Higher Education. All rights reserved. AAHPERD Youth Fitness Test Test components 1.Arm and shoulder girdle strength and endurance: Pull-up test for males and flexed-arm hang for females. 2.Abdominal strength and endurance: 1-minute bent- knee sit-ups. Table 15.15 reports percentile norms. 3.Agility in running and changing direction: Shuttle run.

52. © 2006 McGraw-Hill Higher Education. All rights reserved. AAHPERD Youth Fitness Test 4.Leg power: Standing long jump. 5.Speed: 50-yard dash. Table 15.16 reports norms. 6.Cardiorespiratory function: 600-yard run. Table 15.17, provides percentile norms. Optional long-distance runs include the 1-mile or 9-minute run for ages ten through twelve, and the 1.5-mile or 12-minute run for ages thirteen or older.

53. © 2006 McGraw-Hill Higher Education. All rights reserved. Development of Health-Related and Skill-Related Physical Fitness To develop health-related or skill-related physical fitness, a program must consist of different activities. One particular type of activity or exercise usually will not develop all components.