If you are Physically Fit You have Energy to Work & Play You have energy left over for play.
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Transcript of If you are Physically Fit You have Energy to Work & Play You have energy left over for play.
If you are Physically Fit
• You have Energy to Work & Play• You have energy left over for play
Health Related Physical Fitness5 Components
Cardio-Respiratory or Cardio- Vascular FitnessMuscle StrengthMuscular EnduranceFlexibilityBody Composition
Health Related Physical Fitness
Components• Cardio-Respiratory or
Cardio-Vascular Endurance• Muscular Strength• Muscular Endurance• Flexibility• Body Composition
Definitions for K - 12• Aerobic fitness – breathe
hard & sweat - the ability to keep moving
• How hard – how strong• How long – keep going• Ability to bend & stretch
without tearing or breaking something
• How much fat is in the body
Cardio-Respiratory Endurance
Heart & Lung Endurance• Your heart & lungs can work
hard for a long time• Any activity that makes you
get tired, breathe harder, or faster than normal, or make you sweat.
• Use oxygen well
Muscular Strength
• Using your strength one time
• How HARD you can contract a muscle – lift
• Power
Muscular Endurance
• Lifting a load many times in a row
• How LONG you can lift
Flexibility
• The range of motion at a joint
• Bending or stretching without tearing or breaking something
• Should be done after moderate or vigorous activity when the blood is warmed up
• Spaghetti Noodle Analogy
• As we age flexibility decreases
• Should be done at least 3 times per week
• Quickest fitness principle to see results
• Not recommended BEFORE Exercise
Health Related Physical Fitness
Components• Cardio-Respiratory or
Cardio- Vascular Endurance• Muscle Strength• Muscle Endurance• Flexibility• Body Composition
Gold Standard Measure• VO2 – maximum oxygen
uptake• Maximum Lift – 1 time• none• None • Hydrostatic weighing - most
accurate (under H2O weighing)
Health Related Physical Fitness
Components• Cardio-Respiratory or
Cardio- Vascular Endurance or Capacity
• Muscle Strength• Muscle Endurance• Flexibility• Body Composition
Typical Measure in Schools• Mile walk/run > age 8• Cooper test 12 minute test• Pull-ups, Modified Pull-ups• Sit-ups - abdominal• Sit & Reach Box – back &
hamstrings• Height & Weight• Triceps, scapular & medial
calf skinfolds (caliper)
Problems with measuring MVPA
• There are many• No gold standard• Many different ways• Not all accurate
• MET = Metabolic Equivalent = Metabolic Cost = how much caloric expenditure (calorie use) - 4 – 6 METS
Measuring PA • Measuring Physical Activity is Difficult & not always accurate due to several issues.
• Intermittent activity of young children
• Devices try to measure• Frequency • Intensity time• Duration of activity• Caloric Expenditure
Pedometers – steps AccelerometersHeart Rate MonitorsMETS – calorie expenditureSelf-Reports such as
ACTIVITYGRAM –
Moderate P. A.
• What is a Moderate level of physical activity? 4 to 6 METS
• Light = 3 and below• Moderate is 4 – 6 METS• Vigorous is > 7• 1 MET is the cost at rest
• Can talk but not sing during exercise
• Breathes hard and sweats but can keep going
• Defined as walking at a pace of 15 or 20 minute mile, 3 to 4 miles per hour
Some Questions?
• What is the difference between physical activity and fitness?
• When you exercise, oxygen in the lungs– a. changes color– b. increases– c. decreases
• Muscle Endurance means;– a. heart & lung endurance– b. how many times we can lift a
load– c. using your strength one time
Why do we stretch after we exercise?What is the gold standard for measuring Adipose tissue?What is the gold standard for measuring physical activity?What are the 5 components of physical fitness?