Measures of Fitness 5 Elements of Physical Fitness

1. Cardiovascular (Heart and Lung) Endurance 2. Muscle Strength 3. Muscle Endurance 4. Flexibility 5. Body Composition

Heart & Lung Endurance

DEFINITION = measure of how efficiently your heart & lungs work when you exercise & how quickly they return to normal when your stop

Blood pressure = how well heart pumps blood

Can build endurance by jogging, swimming, cycling, etc.

Cardio Endurance

Measuring Heart & Lung Endurance

1. 4 Volunteers to Demonstrate 3 Minute Step Test

2. One person will hold the chair in place. Other will step following the cadence.

3. Alternate legs after each step. Stay with the beat.

4. Find your pulse on your wrist and count the number of pulses you feel for 10 seconds.

5. Multiply the number of pulses you get by 6.

How did you rate? 70-100 heartbeats = Acceptable endurance

101 or more = Low endurance

Muscle Strength & Endurance

MUSCLE STRENGTH = measure of the most weight you can lift or the most force you can exert at one time

MUSCLE ENDURANCE = measure of a muscle’s ability to repeatedly exert a force over a prolonged period of time

Push ups, sit ups, stepping, etc

Resistance training –weight lifting

Measuring Abdominal Strength—Sit ups

Age 12 -14 female 18-32

Age 12 male 18-36

Age 13 male 21-40

Age 14 male 24-45

Upper Body Strength – Chin above bar

Females Age 12 7-12 seconds

Females 13-15 8-12 sec.

Males Age 12 6-13 sec.

Males Age 13-15 15-20 sec.

Flexibility DEFINITION = the ability of your body’s joints to

move easily through a full range of motion

Allows bending, turning, and stretching

Flexibility Examples

Flexibility Examples w/ Time

Body Composition DEFINITION: Shows the amount of fat versus lean

mass (bone, muscle, connective tissue, and fluids).

While some fat is essential for insulation and providing energy, too much fat can cause serious health problems.

Skinfold test: pinch a fold of skin at 2-3 sites on the right side of the body

BMI

Body Comp Visuals

Caliper: Tool used to measure body fat.

Body Comp Visuals

Fitness & Healthy Attitude

Heredity: passing of traits from parents to their children

Many traits that relate to fitness may be partially inherited Ex. Speed (muscle fibers)