If you are Physically Fit You have Energy to Work & Play You have energy left over for play.

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If you are Physically Fit • You have Energy to Work & Play • You have energy left over for play

Transcript of If you are Physically Fit You have Energy to Work & Play You have energy left over for play.

Page 1: 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

Page 2: 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

Page 3: If you are Physically Fit You have Energy to Work & Play You have energy left over for play.

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

Page 4: If you are Physically Fit You have Energy to Work & Play You have energy left over for play.

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

Page 5: If you are Physically Fit You have Energy to Work & Play You have energy left over for play.

Muscular Strength

• Using your strength one time

• How HARD you can contract a muscle – lift

• Power

Page 6: If you are Physically Fit You have Energy to Work & Play You have energy left over for play.

Muscular Endurance

• Lifting a load many times in a row

• How LONG you can lift

Page 7: If you are Physically Fit You have Energy to Work & Play You have energy left over for play.

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

Page 8: If you are Physically Fit You have Energy to Work & Play You have energy left over for play.

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)

Page 9: If you are Physically Fit You have Energy to Work & Play You have energy left over for play.

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)

Page 10: If you are Physically Fit You have Energy to Work & Play You have energy left over for play.

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

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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 –

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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

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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?