Chapter 2 Assessment of Physical Fitness Chapter Outline Fitness Assessment Battery...

Chapter 2Assessment of Physical Fitness

ChapterOutline

FitnessAssessment

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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

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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

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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


Health-Related FitnessCardiorespiratory endurance

Body composition

Muscular strength and endurance

Muscular flexibility

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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

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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

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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

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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

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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

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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?

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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

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Table 2.2After obtaining your maximal oxygen uptake, you can determine your current level of cardiorespiratory fitness by consulting Table 2.2


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

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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

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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)

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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

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Muscular Endurance Test

Bench jump

Modified dip (men)

Modified push-up (women)

Abdominal curl-up or abdominal crunch

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Table 2.3A percentile rank is given for each exercise according to the number of repetitions performed


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

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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

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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

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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

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Factors Affecting FlexibilityGenetics

Physical activity

Joint structure

Ligaments

Tendons

Muscles

Skin

Tissue injury

Adipose tissue (fat)

Body temperature

Age

Gender

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Muscular FlexibilityFlexibility is joint specific

Women are more flexible than men

Decrements are primarily related to physical inactivity

Aging decreases joint range of motion

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Flexibility Fitness Tests

Modified Sit-and-Reach Test

Total Body Rotation Test

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Modified Sit-and-Reach TestMeasures hip and trunk flexibility

Accounts for arm/leg length discrepancies

Starting position for the modified sit-and-reach test

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Modified Sit-and-Reach TestMeasures hip and trunk flexibility

Accounts for arm/leg length discrepancies

Modified sit-and-reach test

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Table 2.6Percentile Ranks for the Modified Sit-and-Reach Test


Total Body Rotation TestMeasures body rotation

Test is performed on either right or left side

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Table 2.7Percentile Ranks for the Total Body Rotation Test for Men


Table 2.7Percentile Ranks for the Total Body Rotation Test for Women


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

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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)

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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

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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


Figure 2.4

Percentage of U.S. Adults Who Are Overweight and Obese


Assessing Body Composition

Research/medical facility techniquesDual energy X-ray absorptiometry (DEXA)

Magnetic resonance imaging (MRI)

Computed tomography (CT)

Total body electrical conductivity (TOBEC)

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Assessing Body Composition

More common techniquesHydrostatic weighing

Air displacement

Skinfold thickness

Girth measurements

Bioelectrical impedance

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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

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Figure 2.5

Chest

Abdomen

TricepsSuprailium

Thigh


Skinfold Thickness

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Table 2.9


Table 2.10


Table 2.12

Table 2.12


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

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Table 2.14


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

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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?

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Figure 2.6

Effects of a 6-Week Aerobics Program on Body Composition


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