2. 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

3. 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.

4. Cardio Endurance

5. 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.

6. How did you rate?  70-100 heartbeats = Acceptable endurance  101 or more = Low endurance

7. 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

8. 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

9. 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.

10. Flexibility  DEFINITION = the ability of your body’s joints to move easily through a full range of motion  Allows bending, turning, and stretching

11. Flexibility Examples

12. Flexibility Examples w/ Time

13. 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

14. Body Comp Visuals Caliper: Tool used to measure body fat.

15. Body Comp Visuals

16. 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)