Transcript Chapter Three - Collin College

Assessing Physical Fitness
Importance of Exercise
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An epidemic of hypokinetic diseases is
prevalent in our society today.
Hypokinetic Diseases: Chronic diseases
developed as a result of lack of physical activity
65% of Americans are considered
overweight/obese.
Type II diabetes epidemic proportions in
children ages 10 to 13
College students are showing early forms of
hypokinetic diseases.
Surgeon General’s Report
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85% of Americans need more physical
activity to improve their health.
People of all ages can benefit from
physical activity.
Increasing caloric expenditures daily had
proven to be beneficial to an individual's
health.
Why Perform Physical
Assessments?
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They help identify your current fitness
levels in several fitness categories.
They provide information to tell you if the
program is effective for improvement or
maintenance.
The results give you an opportunity to
revise your goals or measure the
effectiveness of your program.
Types of Physical Fitness
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Physical fitness is the ability of the body
to function at optimal efficiency.
Two types:
1)
2)
Performance related fitness
Health related fitness
Performance Related Physical
Fitness
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Speed
Power
Agility
Balance
Reaction time
Coordination
Health-Related Physical Fitness
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Cardiorespiratory endurance
Muscular strength
Muscular endurance
Body composition
Flexibility
Cardiorespiratory Endurance
 Ability
of the heart, lungs,
blood vessels to deliver oxygen
to working muscles/remove
waste products
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Considered the most important fitness
component
Cardiorespiratory Endurance Tests
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The following are types of assessments
used to determine your CR-CV endurance
Exercise tolerance test (stress test)
 1.5-mile run test
 1-mile walk test
 3-mile bike test
 500-yd. swim test
 3-minute step test
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Body Composition
 Amount
of body fat in
proportion to fat-free weight
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This method gauges fatness as opposed to
body weight alone.
Various methods are used to determine
body composition.
Body Composition Tests
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Body fat is measured by using several
different techniques:
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Hydrostatic weighing
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Skinfold calipers
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Bioelectrical impedance
Muscular Strength
 Ability
of the muscles to
simultaneously exert maximal
force against resistance
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Short duration and high intensity
Muscular Endurance
 Ability
of the muscles to exert or
develop force repetitiously over a
period of time using a submaximal force.
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Intensity levels are lower compared to
strength
Muscular Strength/Muscular
Endurance tests
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These tests will assess your abilities to
perform daily routines efficiently as well as
enhance sports performance:
Abdominal curl test
 Push up test
 Leg press strength test
 Bench press strength test
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Flexibility
 Movement
of a joint through a full
range of motion
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Essential for movement
Helps reduce muscle strains
Each movement is specific to each joint.
Reduction of movement may compromise
a healthy lifestyle as one ages.
Flexibility Tests
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These tests will indicate if you have a
normal range of motion in certain joints:
Lower back flexibility test
 Hip flexor flexibility test
 Quadriceps flexibility test
 Sit and reach test
 Sit and reach wall test
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Calculating Your BMR
Age
Men:
18-30
30-60
Women: 18-30
Equation
6.95 x body weight (lbs) + 679
5.27 x body weight (lbs) + 879
6.68 x body weight (lbs) + 496
30-60
3.95 x body weight (lbs) +
829
Your BMR is ___________kcal/day.
Estimate Your Activity Factor
Level
Activity Factor
Very light
Seated and standing activities, driving
1.2
Light
Walking, sailing, bowling, light stretching
1.4
Moderate
Jogging, aerobic dance, light swimming
1.6
Strenuous
Stairmaster, running, racquet sports
1.9
Exceptional Running or swimming races, cycling uphill
2.3
Estimated Energy Requirement
Energy needs = ______________  _______________
BMR
Activity Factor
Your EER = _______________ kcal/day.
Body Mass Index
Your BMI =
 705  (
)2 =
body weight (lbs)
height (in)
____________ ratio
Ratio
<20
20-25
25-30
>30
Classification
Underweight
Normal
Overweight
Obese
Waist-to-Hip Ratio
Your WHR = _____ ______  ___________ = _________
waist circ. (in)
hip circ. (in)
ratio
Standards for Waist-to-Hip Ratios
Men:
<0.95
Women:
<0.80