1. Components of Physical Fitness

2. Components of Physical Fitness • Cardiovascular Endurance • Muscular Endurance • Muscular strength • Flexibility • Body composition

3. Components of Physical Fitness: Cardiovascular Endurance • Ability to exert themselves for long periods of time • Oxygen used as fuel for working muscles

4. Cardiovascular Endurance • Medium - long duration (12+ min); 3-4x/wk • Moderate intensity • 70 - 80% of max heart rate Ex) Long jog, cross country skiing, swimming, cycling

5. Cardiovascular Endurance • Health benefits • Maintaining healthy weight • Strengthen & enlarge heart = efficient • Improved circulation & reduced BP • Stimulate bone growth

6. Components of Physical Fitness: Muscular Endurance • Sustaining continuous muscular contractions • Muscles used in CV endurance • 12 - 15 repetitions; 3x/week • Ex) Sustaining jogging, swimming, cycling, sit-ups, push-ups

7. Muscular Endurance: Health Benefits • Increased bone density • Increased strength of tendons & ligaments • Maintain good posture • Prevent back pain

8. Components of Physical Fitness: Muscular Strength • Maximum force exerted in a SINGLE muscular contraction • Short burst of energy using glycogen • Achieved by lifting weights • Heavy weight, few repetitions

9. Muscular Strength: Health Benefits • Strong muscles for everyday activities • Carrying groceries, yard work • Increased muscle size = calorie burn • Strong ligaments & tendons • Less prone to injury • Keeps proper body alignment & posture

10. Components of Physical Fitness: Flexibility • Ability of muscles & tendons to be stretched or compressed • Range of motion in joints • Stretch muscle fibers beyond USUAL limits • Ex) Yoga, ballet, gymnastics

11. Flexibility: Health Benefits • More important as you age • Joints stiffen & daily activity becomes harder • Less prone to injury • Better athletic performance

12. Components of Physical Fitness: Body composition • Proportion of fat mass to fat free mass • Predictor of serious health issues • Ex) % body fat, BMI, waist-hip ratio

13. Testing Protocols

14. CV Endurance • Factors to consider • VO2 max – volume of O2 (ml O2 kg-1 min-1) • Heart rate • Blood pressure • Measures efficiency, work load and force of the heart

15. CV endurance: VO2 max test GOLD STANDARD • Treadmill • Tube • HR monitor • Cables • Stop when O2 levels plateau • Impractical

16. CV testing: Field tests • Beep Test • 20m distance • Job/run/sprint according to the beep • Miss 1x its ok, but beat the next beep UBC, HKIN. Assessment of Cardiorespiratory Fitness Dr. Maria Gallo, September – December 2009

18. VO2 Max and health Powers, S., and Howley, E. Exercise Physiology (2001)

19. Muscular Endurance • Push-up test • Max # of push-ups • Sit-up test • 1min for Max # • Wall Sit • Max squat along wall

20. Muscular Endurance

22. Muscular Strength • Requires Max testing • Squats and bench press • Very unsafe for inexperienced individuals • Typical Tests: • Vertical jump • Leg press • Handgrip dynamometers

25. Flexibility • Sit and reach (hamstrings) • Measures hamstring flexibility • Legs out straight • Reach as far as you can • Zipper test (shoulders) • One hand over head • One hand around back

27. Test 1: Sit & reachTest 2: Zipper test

28. 1 inch = 2.54cm

29. Body Composition • Hydrostatic weighing – gold standard

30. Body Composition – DEXA scan

31. Body Composition • Body Mass Index (BMI) • Distribution of mass based on your height • Waist to hip ratio • Circumference of waist versus the hips • Shows the distribution of fat • Sum of skinfolds • Shows where fat is stored around the body

32. Body Mass Index • Body Mass Index (BMI = kg/m2) • Compares your mass to your height • Not accurate for “athletic” individuals

33. Body Mass Index

34. Waist to Hip Ratio

35. Skinfold data

36. Skinfold Classifications