Chapter 3 Developing and Assessing Physical Fitness A Wellness Way of Life Eighth Edition...

Chapter 3Developing and Assessing Physical Fitness

A Wellness Way of LifeEighth Edition Robbins/Powers/Burgess

© 2009 McGraw-Hill Higher Education. All rights reserved.

Chapter 3 ObjectivesAfter reading this chapter you will be able to:

1. Describe the benefits of physical activity.

2. Identify the five health-related fitness components.

3. Describe the purpose, content, and time lengths of the three parts of a workout.

4. Discuss the principles of fitness development.

5. Define and give one example of cross training.

6. Identify one or more tests for each component of health-related fitness.


Importance of Exercise

An epidemic of hypokinetic disease is prevalent in our society today.

Hypokinetic disease, such as obesity, coronary heart diseases, cancer, osteoporosis, and diabetes are related to inactive lifestyles.

Approximately 250,000 premature deaths occur due to lack of exercise.

Over 60% of all Americans are considered overweight and nearly a third are obese.

Our nation’s children are getting fatter. College students are showing early forms of

hypokinetic diseases.


Effects of fitness on mortality

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Figure 3-2


Physical Activity and Health: A Report of the Surgeon General 90% of Americans need more physical activity to

improve their health. 60% of adults are not regularly active. People of all ages can benefit from physical activity. Moderately intense aerobic exercise 30 minutes a

day, 5 days a week or vigorously intense aerobic exercise 20 minutes a day,3 days a week.

Supplement cardiovascular exercises with strength training twice a week.

More is better!



Figure 3-3

The Activity Pyramid


What are the benefits of physical fitness?

Reduces risk of premature death Reduces risk of dying from coronary heart disease and

developing high blood pressure, cancer and diabetes Helps reduce body fat and control weight Helps reduce blood pressure in some people who already

have high blood pressure Helps build and maintain healthy bones, muscles, and joints Reduces the risk of developing metabolic syndrome (3 or

more of abdominal obesity, insulin resistance, elevated triglycerides, low HDL and elevated blood pressure

Prevents cognitive decline in older individuals and may improve cognitive performance in people of all ages

Reduces anxiety and depression and improves mood Promotes psychological well-being

What are five-health related fitness components?

Health-Related Physical Fitness

Cardiorespiratory Endurance Muscular Strength Muscular Endurance Flexibility Body Composition


Cardiorespiratory Endurance

Considered the most important fitness component.

Ability of the heart, lungs, blood vessels to deliver oxygen to working muscles/remove waste products.

Represented by VO2 Max or the maximum amount of oxygen that can be used by the body during one minute of physical activity.


Muscular Strength

Ability of the muscles to simultaneously exert maximal force against resistance.

Short duration and high intensity.

Important for sports and for daily routines.


Muscular Endurance

Ability of the muscles to exert or develop force repetitiously over a period of time.

Intensity levels are lower compared to strength development.

Needed for daily routines as well as sports.


Flexibility Movement of a joint through a full range

of motion. Helps reduce muscle strains. Flexibility is specific to each joint. Flexibility is affected by temperature,

gender, age, and genetics. Reduction of movement may

compromise a healthy lifestyle as one ages.


Body Composition

Amount of body fat in proportion to fat-free weight.

A better gauge of accurate fatness as opposed to body weight alone.

Body fat does serve a purpose: warmth, vitamin storage, and padding. If one is fit and eats a balanced diet, body fat tends to adjust to an acceptable level. Some people tend to carry more body fat.

High levels of body fat can be detrimental to overall health.


What are the purpose, content, and time of the three parts of a workout?

Three-Part Workout

Warm-up – increase internal temperature and blood flow to muscles (five to 15 minutes). Stretch muscles, especially task specific ones.

Conditioning bout – aerobic exercise or strength conditioning (20 to 30 minutes or more). Progress slowly, use proper equipment and techniques.

Cool-down – reduce intensity to pre-workout state (five to 15 minutes). Greater flexibility is achieved during the cool-down.


What are the principles of fitness development?

Principles of Fitness Development Progressive overload – gradual increase in

physical activity. No overload = no increase in performance. Too much overload = injury.

Specificity – only muscles or body systems being exercised will show beneficial changes.

Reversibility – if a persons stops exercising they will de-condition.

Individual differences – people vary in their ability to develop fitness. Genetics play a part.


What is cross-training? Give one example.

Cross-Training

Cross training – participating in two or more types of exercise in one session or alternate sessions for balanced fitness.

Medical Clearance You may need to have a medical checkup

and testing if:– You smoke– Have been sedentary over the last several months– Are pregnant– Have diabetes– Are 20 or more pounds overweight– Have a personal or family history of heart disease– Over age 40 (men) or 50 (women)


Why Perform Physical Assessments?

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.


What are one or more tests for each component of health-related fitness?

Cardiorespiratory Endurance Testing Best measure is exercise tolerance test on a

treadmill or bicycle in a laboratory. During this test a person exercises strenuously while heart rate and oxygen consumption are measured. Field tests can estimate exercise tolerance testing.

Field tests – 1-mile walk test, 1.5-mile run test, 3-mile bicycle test, 500-yard swim test, 500-yard water run test, 3-minute step test.


Bicycle ergometer exercise tolerance test.


Photo credit: Courtesy of Gwen Robbins/Debra Powers/Sharon Burgess


Muscular Strength and Muscular Endurance Testing Strength is the ability to exert maximal force

against a resistance and is best developed through weight training and is often measured by a one or three rep max leg press or bench press strength test.

Endurance is the ability of a muscle to exert a sub maximal force against a resistance repeatedly and can be measured without weights by tests such as the abdominal curl test or push-up test.


Abdominal curls.




Push-up — standard position.




Push-up — modified position.




Flexibility

The ability to move a joint through its full range of motion.

Numerous quick checks for flexibility are available – lower back test, hip flexor test, quadriceps test, calf test, hamstring test, sit and reach test, shoulder girdle test.


Lower back flexibility test.




Hip flexor flexibility test.




Quadriceps flexibility test.




Hamstring flexibility test.




Calf flexibility test.




Shoulder girdle flexibility test.




Sit and reach test.




Sit and reach wall test.




Assessing Body Composition

Body composition is measured by using several techniques:

Dual Energy X-ray Absorptiometry (DEXA) Hydrostatic weighing Skin fold calipers Bioelectrical impedance Body girth measurements Waist-to-hip ratio or waist circumference


Skin fold measuring technique.




Triceps.




Suprailiac.




Thigh.




Body girth measurement sites


Figure 3-6


Rx for Action Write down three reasons your last exercise program did not

work and a solution for each. Schedule exercise on your calendar for a specific time 3 to 5

days this week. Take a 15-minute study break and go for a walk. Get to your job 30 minutes earlier and walk before starting

work. Pack a sack lunch and take a 30-minute walk on your lunch

break. Call a friend and make a date to bicycle or play tennis. Jump rope or use a stationary cycle while watching the news.


What Do You Think?

Why is physical fitness important? How could it improve your overall health? How does fitness affect the other dimensions

of wellness? Which of the five health-related fitness

components is your strongest? Which is your weakest?

How would you like to assess each area of fitness?


Questions?


Chapter 3 Developing and Assessing Physical Fitness A Wellness Way of Life Eighth Edition...

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