Transcript No Slide Title

Chapter 3
Developing and Assessing
Physical Fitness
A Wellness Way of Life
Eighth Edition
Robbins/Powers/Burgess
© 2009 McGraw-Hill Higher Education. All rights reserved.
Chapter 3 Objectives
After 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.
© 2009 McGraw-Hill Higher Education. All rights reserved.
Importance of Exercise
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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.
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Effects of fitness on mortality
Figure 3-2
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Physical Activity and Health: A
Report of the Surgeon General
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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!
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The Activity Pyramid
Figure 3-3
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What are the benefits of physical
fitness?
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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
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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.
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Muscular Strength
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Ability of the muscles to simultaneously
exert maximal force against resistance.
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Short duration and high intensity.
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Important for sports and for daily
routines.
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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.
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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.
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Body Composition
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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.
© 2009 McGraw-Hill Higher Education. All rights reserved.
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.
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What are the principles of fitness
development?
Principles of Fitness Development
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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.
© 2009 McGraw-Hill Higher Education. All rights reserved.
What is cross-training? Give one
example.
Cross-Training
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Cross training – participating in two or
more types of exercise in one session
or alternate sessions for balanced
fitness.
Medical Clearance
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You may need to have a medical checkup
and testing if:
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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)
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Why Perform Physical Assessments?
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They help identify your current fitness levels
in several fitness categories.
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They provide information to tell you if the
program is effective for improvement or
maintenance.
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The results give you an opportunity to revise
your goals or measure the effectiveness of
your program.
© 2009 McGraw-Hill Higher Education. All rights reserved.
What are one or more tests for
each component of health-related
fitness?
Cardiorespiratory Endurance
Testing
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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.
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Bicycle ergometer exercise
tolerance test.
Photo credit: Courtesy of Gwen Robbins/Debra
Powers/Sharon Burgess
© 2009 McGraw-Hill Higher Education. All rights reserved.
Muscular Strength and Muscular
Endurance Testing
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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.
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Abdominal curls.
Photo credit: Courtesy of Gwen Robbins/Debra Powers/Sharon Burgess
© 2009 McGraw-Hill Higher Education. All rights reserved.
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Push-up — standard position.
Photo credit: Courtesy of Gwen Robbins/Debra Powers/Sharon Burgess
© 2009 McGraw-Hill Higher Education. All rights reserved.
Copyright © The McGraw-Hill Companies, Inc. Permission required for reproduction or display.
Push-up — modified position.
Photo credit: Courtesy of Gwen Robbins/Debra Powers/Sharon Burgess
© 2009 McGraw-Hill Higher Education. All rights reserved.
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.
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Lower back flexibility test.
Photo credit:
Courtesy of
Gwen
Robbins/Debra
Powers/Sharon
Burgess
© 2009 McGraw-Hill Higher Education. All rights reserved.
Copyright © The McGraw-Hill Companies, Inc. Permission required for reproduction or display.
Hip flexor flexibility test.
Photo credit: Courtesy of Gwen Robbins/Debra Powers/Sharon Burgess
© 2009 McGraw-Hill Higher Education. All rights reserved.
Copyright © The McGraw-Hill Companies, Inc. Permission required for reproduction or display.
Quadriceps flexibility test.
Photo credit: Courtesy of Gwen Robbins/Debra Powers/Sharon Burgess
© 2009 McGraw-Hill Higher Education. All rights reserved.
Copyright © The McGraw-Hill Companies, Inc. Permission required for reproduction or display.
Hamstring flexibility test.
Photo credit: Courtesy of Gwen Robbins/Debra Powers/Sharon Burgess
© 2009 McGraw-Hill Higher Education. All rights reserved.
Copyright © The McGraw-Hill Companies, Inc. Permission required for reproduction or display.
Calf flexibility test.
Photo credit: Courtesy of Gwen Robbins/Debra Powers/Sharon Burgess
© 2009 McGraw-Hill Higher Education. All rights reserved.
Copyright © The McGraw-Hill Companies, Inc. Permission required for reproduction or display.
Shoulder girdle
flexibility test.
Photo credit: Courtesy of Gwen
Robbins/Debra Powers/Sharon
Burgess
© 2009 McGraw-Hill Higher Education. All rights reserved.
Copyright © The McGraw-Hill Companies, Inc. Permission required for reproduction or display.
Sit and reach test.
Photo credit: Courtesy of Gwen Robbins/Debra Powers/Sharon Burgess
© 2009 McGraw-Hill Higher Education. All rights reserved.
Copyright © The McGraw-Hill Companies, Inc. Permission required for reproduction or display.
Sit and reach wall test.
Photo credit: Courtesy of Gwen Robbins/Debra Powers/Sharon Burgess
© 2009 McGraw-Hill Higher Education. All rights reserved.
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
© 2009 McGraw-Hill Higher Education. All rights reserved.
Copyright © The McGraw-Hill Companies, Inc. Permission required for reproduction or display.
Skin fold
measuring
technique.
Photo credit:
Courtesy of
Gwen
Robbins/Debra
Powers/Sharon
Burgess
© 2009 McGraw-Hill Higher Education. All rights reserved.
Copyright © The McGraw-Hill Companies, Inc. Permission required for reproduction or display.
Triceps.
Photo credit: Courtesy
of Gwen Robbins/Debra
Powers/Sharon Burgess
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Copyright © The McGraw-Hill Companies, Inc. Permission required for reproduction or display.
Suprailiac.
Photo credit: Courtesy of
Gwen Robbins/Debra
Powers/Sharon Burgess
© 2009 McGraw-Hill Higher Education. All rights reserved.
Copyright © The McGraw-Hill Companies, Inc. Permission required for reproduction or display.
Thigh.
Photo credit: Courtesy of Gwen
Robbins/Debra Powers/Sharon
Burgess
© 2009 McGraw-Hill Higher Education. All rights reserved.
Copyright © The McGraw-Hill Companies, Inc. Permission required for reproduction or display.
Body girth measurement sites
Figure 3-6
© 2009 McGraw-Hill Higher Education. All rights reserved.
Rx for Action
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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.
© 2009 McGraw-Hill Higher Education. All rights reserved.
What Do You Think?
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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?
© 2009 McGraw-Hill Higher Education. All rights reserved.
Questions?
© 2009 McGraw-Hill Higher Education. All rights reserved.