1. Fitness What is it? How can we measure it?

2. Definitions of Fitness “the capacity to carry out the day’s activities without undue fatigue ”

3. “Physical fitness is the functioning of the heart, blood vessels, lungs, and muscles to function at optimum efficiency ”

4. “…the body’s ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypokinetic diseases, and to meet emergency situations.”

5. “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity ” - World Health Assembly, 1948

6. is free from illness? is free from illness? is an ideal weight? is an ideal weight? looks “good”? looks “good”? feels “good”? feels “good”? Someone who… has big muscles? has big muscles? is active? is active? has a good BMI? has a good BMI? Who is Fit?

7. So, what type of Fitness? Aerobic fitness Aerobic fitness Muscular strength Muscular strength Muscular endurance Muscular endurance Flexibility Flexibility Body composition Body composition Agility Agility Jumping Jumping Balance Balance Reflexes Reflexes Coordination Coordination Flexibility Flexibility Speed Speed Acceleration Acceleration Mental health Mental health Emotional health Emotional health

8. Ways of measuring fitness BMI BMI Waist circumference Waist circumference Body Composition: Body Composition: Skin-fold Measurements Skin-fold Measurements Bioelectrical Impedance Bioelectrical Impedance Hydrostatic weighing Hydrostatic weighing Heart Rate Heart Rate VO2Max VO2Max

9. Body Mass Index (BMI)

10. BMI = weight (kg) / height 2 (m 2 )

11. Severely underweightless than 16.5 Underweightfrom 16.5 to 18.5 Normalfrom 18.5 to 25 Overweightfrom 25 to 30 Obese Class Ifrom 30 to 35 Obese Class IIfrom 35 to 40 Severely Obesefrom 40 to 45 Morbidly Obesefrom 45 to 50 Super Obesefrom 50 to 60 Hyper Obeseabove 60

12. Average Woman (aged 20-74) Height: 5 ft 4 Height: 5 ft 4 Weight: 163 Weight: 163 BMI: 28 BMI: 28 “Overweight” “Overweight”

13. Isabelle Caro Height 5 ft 5 Height 5 ft 5 Weight: 68 lbs Weight: 68 lbs BMI: 11.6 BMI: 11.6 “ Severely underweight ” “ Severely underweight ”

14. Serena Williams Height: 5 ft 9 Height: 5 ft 9 Weight: 150 lbs Weight: 150 lbs BMI: 22.1 BMI: 22.1 “Normal” “Normal”

15. Average Man (age 20-74) Height: 5 ft 9 Height: 5 ft 9 Weight: 184 Weight: 184 BMI: 27 BMI: 27 “Overweight” “Overweight”

16. Arnie Height: 6 ft Height: 6 ft Weight: 235 lbs Weight: 235 lbs BMI: 31.9 BMI: 31.9 “Obese class 1” “Obese class 1”

17. Lebron James Height: 6 ft 8 Height: 6 ft 8 Weight: 250 Weight: 250 BMI: 27.5 BMI: 27.5 “Overweight” “Overweight”

18. Charles Barkley Height: 6 ft 4 Height: 6 ft 4 Weight: 252 lbs Weight: 252 lbs BMI: 30.7 BMI: 30.7 “Obese Class 1” “Obese Class 1”

19. Ted Washington Height: 6 ft 5 Height: 6 ft 5 Weight: 400 lbs Weight: 400 lbs BMI: 47.5 BMI: 47.5 “Morbidly Obese” “Morbidly Obese”

20. Danny Heatley Height: 6 ft 3 Height: 6 ft 3 Weight: 221 lbs Weight: 221 lbs BMI: 27.5 BMI: 27.5 “Overweight” “Overweight”

21. Haile Gebreselassie Height: 5 ft 3 Height: 5 ft 3 Weight: 120 lbs Weight: 120 lbs BMI: 21.3 BMI: 21.3 “Normal” “Normal”

22. BMI is not a good way of determining fitness, because it doesn’t differentiate between muscle and fat BMI is not a good way of determining fitness, because it doesn’t differentiate between muscle and fat

23. Waist Circumference

24. When the BMI is between 25 and 34.9 … Males: ≥ 40 inches Males: ≥ 40 inches Females: ≥ 35 inches Females: ≥ 35 inches Disease Risk Relative to Normal Weight and Waist Circumference BMI (kg/m 2 ) Obesity Class Men 102 cm (40 in) or less Women 88 cm (35 in) or less Men > 102 cm (40 in) Women > 88 cm (35 in) Underweight< 18.5-- Normal 18.5 - 24.9 -- Overweight 25.0 - 29.9 IncreasedHigh Obesity 30.0 - 34.9 IHighVery High 35.0 - 39.9 IIVery High Extreme Obesity 40.0 +IIIExtremely High

25. Body Composition

26. DescriptionWomenMen Essential fat12–15%2–5% Athletes16–20%6–13% Fitness21–24%14–17% Acceptable25–31%18–25% Obese32%+25%+

27. Skin-fold Measurements Based on a skin-fold test Based on a skin-fold test A pinch of skin is measured by calipers at several standardized points on the body to determine the subcutaneous fat thickness A pinch of skin is measured by calipers at several standardized points on the body to determine the subcutaneous fat thickness These measurements are converted to an estimated body fat percentage by an equation These measurements are converted to an estimated body fat percentage by an equation Some formulas require as few as three measurements, others as many as seven Some formulas require as few as three measurements, others as many as seven Very prone to error Very prone to error

29. Skinfolds (mm) Girths (cm) Breadth (cm) #1: Triceps5.3 #10 Upper arm relaxed9.5 #17 Biepicondylar humerus3 #2: Subscapular7.9#11 Wrist7#18 Biepicondylar femur4.5 #3 Biceps3.4#12 Upper arm tensed10.5 #4 Iliac crest6#13 Gluteal28.5 #5 Supraspinale5.3#14 Waist26.5 #6 Abdominal6.7#15 Forearm9 #7 Front thigh5.7#16 Thigh19 #8 Medial calf4.6 #9 Mid-axilla5.1

30. Durnin and Womersley (1974) Men10.194351061.075754332 Women17.234682251.059610425 Forsyth and Sinning (1973) Men9.9506357761.076322 Katch and McArdle (1973) Men7.0396288051.083149 Women7.3576305041.082399 Sloan (1967) Men5.6717071751.0863871 Women14.039809311.066876 Thorland et al (1984) Men4.9220791441.088169821 Women9.9834543651.076245523 Witner et al (1987) Men7.0010745541.08324 Women7.9715322071.08095406 Withers et al (1987) Men7.0010745541.08324 Women8.3199187261.080135778

31. Bioelectrical Impedance Two conductors are attached to the body and a small electrical current is sent through Two conductors are attached to the body and a small electrical current is sent through Since resistance to electricity varies between adipose, muscular, and skeletal tissue, the resistance will provide a measure of body fat Since resistance to electricity varies between adipose, muscular, and skeletal tissue, the resistance will provide a measure of body fat Fat-free mass (muscles) is a good conductor as it contains a large amount of water (approximately 73%) and electrolytes Fat-free mass (muscles) is a good conductor as it contains a large amount of water (approximately 73%) and electrolytes Fat is anhydrous and a poor conductor of current Fat is anhydrous and a poor conductor of current Factors that affect the accuracy of this method include instrumentation, subject factors, and the equations used to estimate the Fat Free Mass Factors that affect the accuracy of this method include instrumentation, subject factors, and the equations used to estimate the Fat Free Mass The amount of liquid an individual has consumed before the test can affect results The amount of liquid an individual has consumed before the test can affect results

33. Hydrostatic Weighing Measure of density (total mass divided by total volume) converted to body fat percentage Measure of density (total mass divided by total volume) converted to body fat percentage Fat tissue has a lower density than muscles and bones Fat tissue has a lower density than muscles and bones Distorted because muscles and bones have different densities Distorted because muscles and bones have different densities However, this method gives highly reproducible results (± 1%), unlike other methods However, this method gives highly reproducible results (± 1%), unlike other methods Two formulas: Two formulas: Brozek formula: BF = (4.57/ρ − 4.142) × 100 Brozek formula: BF = (4.57/ρ − 4.142) × 100 Siri formula is: BF = (4.95/ρ − 4.50) × 100 Siri formula is: BF = (4.95/ρ − 4.50) × 100 (ρ is body density in kg/L)

34. Record dry weight Record dry weight Record underwater weight Record underwater weight Use formula: Use formula: Density= Wa / (((Wa - Ww) / Dw) - (RV + 100cc)) Wa: body weight in air (kg) Ww: body weight in water (kg) Dw: density of water RV: residual lung volume 100cc: correction for air in GI tract

35. Heart Rate

36. Newborn infants: 100 - 160 bpm Newborn infants: 100 - 160 bpm Children 1-10 years: 70 - 120 bpm Children 1-10 years: 70 - 120 bpm Over 10+: 60 - 100 BPM Over 10+: 60 - 100 BPM Athletes: 40 - 60 BPM Athletes: 40 - 60 BPM Resting heart rate:

38. Reach peak heart rate Reach peak heart rate Record Record Stop excercising Stop excercising Record heart rate 2 mins later Record heart rate 2 mins later Subtract this from max heart rate Subtract this from max heart rate Score of 15-25 bpm is normal Score of 15-25 bpm is normal Heart rate Recovery:

39. Blood pressure Refers to the force exerted by circulating blood on blood vessel walls (usually just arteries) Refers to the force exerted by circulating blood on blood vessel walls (usually just arteries) Two numbers: Two numbers: Systolic (when heart pumps) Systolic (when heart pumps) Diastolic (when heart relaxes) Diastolic (when heart relaxes)

40. CategorySystolic (mmHg) Diastolic (mmHg) Hypotension< 90or < 60 Normal 90 – 119and 60 – 79 Prehypertension120 – 139or 80 – 89 Stage 1 Hypertension140 – 159or 90 – 99 Stage 2 Hypertension≥ 160or ≥ 100

41. VO 2 Max

42. Aerobic Capacity: maximum amount of oxygen the body can use Aerobic Capacity: maximum amount of oxygen the body can use Function of both cardiorespiratory performance as well as the ability to remove and utilize oxygen from circulating blood Function of both cardiorespiratory performance as well as the ability to remove and utilize oxygen from circulating blood Measured using a VO 2 Max (maximum amount of oxygen the blood can carry) Measured using a VO 2 Max (maximum amount of oxygen the blood can carry)

43. Fick equation: Fick equation: Q: cardiac output of the heart C a O 2 : arterial oxygen content C v O 2 : venous oxygen content

44. Easily calculated if you do a 12 minute run Easily calculated if you do a 12 minute run Average young untrained male 45 ml/kg/min Average young untrained male 45 ml/kg/min Average young untrained female 38 ml/kg/min Average young untrained female 38 ml/kg/min These scores can improve with training and decrease with age, though trainability varies These scores can improve with training and decrease with age, though trainability varies Conditioning may double VO 2 max in some individuals but never improve in others Conditioning may double VO 2 max in some individuals but never improve in others

45. Comparison time! 12 minute run: 7 laps 12 minute run: 7 laps 2850m 2850m VO 2 Max: 50 ml/kg/min VO 2 Max: 50 ml/kg/min Haile Gebreselassie (circa 1995) Devin Dignam (circa 2004) 12 minute run: 11 laps 12 minute run: 11 laps 4330m 4330m VO 2 Max: 85 VO 2 Max: 85 ml/kg/min <<

46. Health Tips Generally, eat what you want Generally, eat what you want But try to eat a variety of foods from all the food groups But try to eat a variety of foods from all the food groups The more colours on your plate the better The more colours on your plate the better Eat smaller, more frequent meals Eat smaller, more frequent meals Exercise more Exercise more Find a workout partner Find a workout partner Join a sports team Join a sports team Find a physical activity you like and stick with it Find a physical activity you like and stick with it

47. Health Tips Most people drop out of sports in their mid-late teens Most people drop out of sports in their mid-late teens Take advantage of local and University facilities after high school Take advantage of local and University facilities after high school Make healthy lifestyle choices Make healthy lifestyle choices Take the stairs Take the stairs Ride a bike Ride a bike Pack a lunch Pack a lunch Drink (tap)water Drink (tap)water