Chapter 2 Assessment of Physical Fitness Chapter Outline Fitness Assessment Battery...
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Transcript of Chapter 2 Assessment of Physical Fitness Chapter Outline Fitness Assessment Battery...
Chapter 2Assessment of Physical Fitness
ChapterOutline
FitnessAssessment
Battery
CardiorespiratoryEndurance
MuscularStrength andEndurance
MuscularFlexibility
BodyComposition
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Reasons to Assess Fitness
To educate participants regarding fitness components
To assess actual fitness levels
To identify areas of weakness for training emphasis
To motivate individuals to participate in exercise programs
To provide a starting point for fitness programs
To evaluate progress and effectiveness of the program
To make adjustments in the exercise prescription, if necessary
As a reward for exercise compliance
FitnessAssessment
Battery
CardiorespiratoryEndurance
MuscularStrength andEndurance
MuscularFlexibility
BodyComposition
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Fitness StandardsHealth fitness standard
Minimum fitness values required for disease prevention and health
Physical fitness standardHigher standard required to achieve good or excellent physical fitness
Physical fitness standardRequires more intense exercise to allow people of all ages the freedom to enjoy life’s daily and recreational activities to their fullest potential
Current health fitness standards are not enough to achieve these objectives
FitnessAssessment
Battery
CardiorespiratoryEndurance
MuscularStrength andEndurance
MuscularFlexibility
BodyComposition
Hoeger & Hoeger. All slides © Wadsworth Publishing.
For high physical fitness, a high intensity exercise program is required
Figure 2.1
Attaining the health fitness standard requires only moderate physical activity
Health and Fitness Benefits according to Lifestyle and Physical Activity Program
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Health-Related FitnessCardiorespiratory endurance
Body composition
Muscular strength and endurance
Muscular flexibility
FitnessAssessment
Battery
CardiorespiratoryEndurance
MuscularStrength andEndurance
MuscularFlexibility
BodyComposition
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Key TermsCardiorespiratory endurance: The ability of the lungs, heart, and blood vessels to deliver adequate amounts of oxygen to the cells to meet the demands of prolonged physical activity
Muscular strength: The ability to exert maximum force against resistance
Muscular endurance: The ability of a muscle to exert submaximal force repeatedly over a period of time
Muscular flexibility: The ability of a joint to move freely through its full range of motion
FitnessAssessment
Battery
CardiorespiratoryEndurance
MuscularStrength andEndurance
MuscularFlexibility
BodyComposition
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Key TermsOxygen uptake (VO2): Amount of oxygen consumed by the body
Maximal oxygen uptake (VO2max): Maximum amount of oxygen the body is able to use per minute of physical activity; The best indicator of cardio-respiratory or aerobic fitness
FitnessAssessment
Battery
CardiorespiratoryEndurance
MuscularStrength andEndurance
MuscularFlexibility
BodyComposition
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Cardiorespiratory Endurance
Measured through oxygen uptake (VO2)
Absolute (VO2): Expressed in liters per minute (l/min)
Used to determine energy (caloric) expenditure
Each liter of oxygen consumed by the body burns about 5 calories
Relative (VO2): Expressed in milliliters per kilogram of body weight per minute (ml/kg/min)
Used to determine cardiorespiratory endurance fitness categories
FitnessAssessment
Battery
CardiorespiratoryEndurance
MuscularStrength andEndurance
MuscularFlexibility
BodyComposition
Hoeger & Hoeger. All slides © Wadsworth Publishing.
VO2 Conversion:Absolute to Relative
l/min (absolute VO2) to ml/kg/min (relative VO2)
Multiply l/min by 1000 and divide by body weight in kg (1 kg = 2.2046 lbs)
Example:BW = 70 kg (154.3 lbs)
VO2max = 3.42 l/min
VO2max in ml/kg/min = 3.42 x 1000 ÷ 70 = 48.9 ml/kg/min
FitnessAssessment
Battery
CardiorespiratoryEndurance
MuscularStrength andEndurance
MuscularFlexibility
BodyComposition
Hoeger & Hoeger. All slides © Wadsworth Publishing.
VO2 Conversion:Relative to Absolute
Can You Convert VO2 from ml/kg/min to l/min?
VO2max = 54 ml/kg/min
BW = 60 kg
AnswerVO2max in l/min = 54 x 60 ÷ 1000 = 3.24 l/min
FitnessAssessment
Battery
CardiorespiratoryEndurance
MuscularStrength andEndurance
MuscularFlexibility
BodyComposition
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Critical ThinkingYour relative maximal oxygen uptake can be improved without engaging in an aerobic exercise program. How can you accomplish this?
Would you benefit from doing so?
FitnessAssessment
Battery
CardiorespiratoryEndurance
MuscularStrength andEndurance
MuscularFlexibility
BodyComposition
Hoeger & Hoeger. All slides © Wadsworth Publishing.
VO2max Assessment
Direct gas analysis (oxygen consumption)
Indirect methods (field tests)1.5-mile run test
Run a distance of 1.5 miles as rapidly as you can and note the time it took to run the distance
1.0-mile walk test
Walk a distance of 1.0 mile at a steady pace and determine the exercise heart rate immediately upon completion of the walk; note the time it took you to cover the 1.0 mile distance
FitnessAssessment
Battery
CardiorespiratoryEndurance
MuscularStrength andEndurance
MuscularFlexibility
BodyComposition
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Table 2.2After obtaining your maximal oxygen uptake, you can determine your current level of cardiorespiratory fitness by consulting Table 2.2
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Muscular Strength: Benefits Crucial for daily activities
Sitting, walking, running, lifting, recreational activities
Improves confidencePosture, personal appearance, self-image
Helps develop sports skills
Promotes joint stability
Helps people cope more effectively in emergency situations
Helps increase and maintain muscle
Promotes psychological well-being
FitnessAssessment
Battery
CardiorespiratoryEndurance
MuscularStrength andEndurance
MuscularFlexibility
BodyComposition
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Benefits of Muscular Strength
Results in higher resting metabolic rate
Promotes weight loss and maintenance
Lessens the risk for injury
Prevents osteoporosis
Reduces chronic low back pain, arthritic pain
Aids in childbearing
Improves cholesterol levels, may help lower blood pressure and control blood sugar
FitnessAssessment
Battery
CardiorespiratoryEndurance
MuscularStrength andEndurance
MuscularFlexibility
BodyComposition
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Muscular Strength & Older Adults
Muscular strength might be the most important component of physical fitness for older adults
Adequate strength enhances quality of life byEnhancing ability to perform activities of daily living
Improving balance and restoring mobility
Making lifting and reaching easier
Decreasing the risk for injuries and falls
Stressing the bones and preserving bone mineral density (decreasing the risk for osteoporosis)
FitnessAssessment
Battery
CardiorespiratoryEndurance
MuscularStrength andEndurance
MuscularFlexibility
BodyComposition
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Strength and Metabolism
Strength training increases muscle mass
Muscle is metabolically active
Each additional pound of muscle tissue increases resting metabolism by 35 calories per day
FitnessAssessment
Battery
CardiorespiratoryEndurance
MuscularStrength andEndurance
MuscularFlexibility
BodyComposition
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Muscular Endurance Test
Bench jump
Modified dip (men)
Modified push-up (women)
Abdominal curl-up or abdominal crunch
FitnessAssessment
Battery
CardiorespiratoryEndurance
MuscularStrength andEndurance
MuscularFlexibility
BodyComposition
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Table 2.3A percentile rank is given for each exercise according to the number of repetitions performed
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Final Test Score Individual Test Score Strength Fitness
Category
Percentile Rank Points Total Points Category
90 & up Excellent 5 13 & up Excellent
70–80 Good 4 10–12 Good
50–60 Average 3 7–9 Average
30–40 Fair 2 4–6 Fair
20 & below Poor 1 3 & below Poor
FitnessAssessment
Battery
CardiorespiratoryEndurance
MuscularStrength andEndurance
MuscularFlexibility
BodyComposition
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Muscular Flexibility: Benefits
Promotes healthy muscles and joints
Improves elasticity of muscles and connective tissue around joints, enhancing freedom of movement
Makes activities of daily living (turning, lifting, and bending) much easier to perform
Helps prevent low back and other spinal column problems
FitnessAssessment
Battery
CardiorespiratoryEndurance
MuscularStrength andEndurance
MuscularFlexibility
BodyComposition
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Flexibility BenefitsImproves and maintains good postural alignment
Promotes proper and graceful body movement
Improves personal appearance and self-image
Helps develop and maintain motor skills throughout life
FitnessAssessment
Battery
CardiorespiratoryEndurance
MuscularStrength andEndurance
MuscularFlexibility
BodyComposition
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Flexibility BenefitsFlexibility exercises have been prescribed successfully to treat
Dysmenorrhea (painful menstruation)
General neuromuscular tension (stress)
Muscular/skeletal problems and injuries related to lack of flexibility
FitnessAssessment
Battery
CardiorespiratoryEndurance
MuscularStrength andEndurance
MuscularFlexibility
BodyComposition
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Factors Affecting FlexibilityGenetics
Physical activity
Joint structure
Ligaments
Tendons
Muscles
Skin
Tissue injury
Adipose tissue (fat)
Body temperature
Age
Gender
FitnessAssessment
Battery
CardiorespiratoryEndurance
MuscularStrength andEndurance
MuscularFlexibility
BodyComposition
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Muscular FlexibilityFlexibility is joint specific
Women are more flexible than men
Decrements are primarily related to physical inactivity
Aging decreases joint range of motion
FitnessAssessment
Battery
CardiorespiratoryEndurance
MuscularStrength andEndurance
MuscularFlexibility
BodyComposition
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Flexibility Fitness Tests
Modified Sit-and-Reach Test
Total Body Rotation Test
FitnessAssessment
Battery
CardiorespiratoryEndurance
MuscularStrength andEndurance
MuscularFlexibility
BodyComposition
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Modified Sit-and-Reach TestMeasures hip and trunk flexibility
Accounts for arm/leg length discrepancies
Starting position for the modified sit-and-reach test
FitnessAssessment
Battery
CardiorespiratoryEndurance
MuscularStrength andEndurance
MuscularFlexibility
BodyComposition
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Modified Sit-and-Reach TestMeasures hip and trunk flexibility
Accounts for arm/leg length discrepancies
Modified sit-and-reach test
FitnessAssessment
Battery
CardiorespiratoryEndurance
MuscularStrength andEndurance
MuscularFlexibility
BodyComposition
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Table 2.6Percentile Ranks for the Modified Sit-and-Reach Test
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Total Body Rotation TestMeasures body rotation
Test is performed on either right or left side
FitnessAssessment
Battery
CardiorespiratoryEndurance
MuscularStrength andEndurance
MuscularFlexibility
BodyComposition
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Table 2.7Percentile Ranks for the Total Body Rotation Test for Men
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Table 2.7Percentile Ranks for the Total Body Rotation Test for Women
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Final Test Score Individual Test Score Flexibility Fitness
Category
Percentile Rank Points Total Points Category
90 & up Excellent 5 9 & up Excellent
70–80 Good 4 7-8 Good
50–60 Average 3 5-6 Average
30–40 Fair 2 4-4 Fair
20 & below Poor 1 2 & below Poor
FitnessAssessment
Battery
CardiorespiratoryEndurance
MuscularStrength andEndurance
MuscularFlexibility
BodyComposition
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Key TermsBody composition: The fat and nonfat components of the human body; important in assessing recommended body weight
Percent body fat: Proportional amount of fat in the body based on the person’s total weight; includes both essential and storage fat
Lean body mass: Body weight without body fat
Recommended body weight: Body weight at which there seems to be no harm to human health (healthy weight)
FitnessAssessment
Battery
CardiorespiratoryEndurance
MuscularStrength andEndurance
MuscularFlexibility
BodyComposition
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Key TermsOverweight: Excess body weight against a given standard such as height or recommended percent body fat; less than obese
Obesity: A chronic disease characterized by excessive body fat in relation to lean body mass; usually at least 30% above recommended body weight
Essential fat: Minimal amount of body fat needed for normal physiological functions; constitutes about 3% of total weight in men and 12% in women
Storage fat: Body fat in excess of essential fat; stored in adipose tissue
FitnessAssessment
Battery
CardiorespiratoryEndurance
MuscularStrength andEndurance
MuscularFlexibility
BodyComposition
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Figure 2.3
Essential fat constitutes about 3% of the total weight in men and 12% in women
Typical Body Composition of an Adult Man and Woman
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Figure 2.4
Percentage of U.S. Adults Who Are Overweight and Obese
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Assessing Body Composition
Research/medical facility techniquesDual energy X-ray absorptiometry (DEXA)
Magnetic resonance imaging (MRI)
Computed tomography (CT)
Total body electrical conductivity (TOBEC)
FitnessAssessment
Battery
CardiorespiratoryEndurance
MuscularStrength andEndurance
MuscularFlexibility
BodyComposition
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Assessing Body Composition
More common techniquesHydrostatic weighing
Air displacement
Skinfold thickness
Girth measurements
Bioelectrical impedance
FitnessAssessment
Battery
CardiorespiratoryEndurance
MuscularStrength andEndurance
MuscularFlexibility
BodyComposition
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Skinfold ThicknessBased on the principle that approximately half of the body’s fatty tissue is directly beneath skin
Reliable measurements of this tissue give a good indication of percent body fat
Skinfold test is done with pressure calipers
Several sites are measured
All measurements should be taken on the right side of the body
FitnessAssessment
Battery
CardiorespiratoryEndurance
MuscularStrength andEndurance
MuscularFlexibility
BodyComposition
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Figure 2.5
Chest
Abdomen
TricepsSuprailium
Thigh
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Skinfold Thickness
FitnessAssessment
Battery
CardiorespiratoryEndurance
MuscularStrength andEndurance
MuscularFlexibility
BodyComposition
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Body Mass Index (BMI)Incorporates height and weight to estimate critical fat values at which disease risk increases
BMI = Body Weight (lbs) x 705 ÷ (height in inches)2
FitnessAssessment
Battery
CardiorespiratoryEndurance
MuscularStrength andEndurance
MuscularFlexibility
BodyComposition
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Waist-to-Hip RatioPredicts disease risk according to “apple” or “pear” shape
Men need to lose weight if the ratio is 1.0 or higher
Women need to lose weight if the ratio is .85 or higher
FitnessAssessment
Battery
CardiorespiratoryEndurance
MuscularStrength andEndurance
MuscularFlexibility
BodyComposition
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Critical ThinkingHow do you feel about your current body weight and what influence does society have on the way you perceive yourself in terms of your weight?
Do your body composition results make you feel any different about the way you see your current body weight and image?
FitnessAssessment
Battery
CardiorespiratoryEndurance
MuscularStrength andEndurance
MuscularFlexibility
BodyComposition
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Figure 2.6
Effects of a 6-Week Aerobics Program on Body Composition