If you are Physically Fit

1. If you are Physically Fit • You have Energy to Work & Play • You have energy left over for play

2. Health Related Physical Fitness5 Components Cardio-Respiratory or Cardio- Vascular Fitness Muscle Strength Muscular Endurance Flexibility Body Composition

3. Health Related Physical Fitness Components Definitions for K - 12 Aerobic fitness – breathe hard & sweat - the ability to keep moving How hard – how strong How long – keep going Ability to bend & stretch without tearing or breaking something How much fat is in the body • Cardio-Respiratory or Cardio-Vascular Endurance • Muscular Strength • Muscular Endurance • Flexibility • Body Composition

4. Cardio-Respiratory Endurance Heart & Lung Endurance Use oxygen well • Your heart & lungs can work hard for a long time • Any activity that makes you get tired, breathe harder, or faster than normal, or make you sweat.

5. Muscular Strength • Using your strength one time • How HARD you can contract a muscle – lift • Power

6. Muscular Endurance • Lifting a load many times in a row • How LONG you can lift

7. Flexibility • The range of motion at a joint • Bending or stretching without tearing or breaking something • Should be done after moderate or vigorous activity when the blood is warmed up • Spaghetti Noodle Analogy • As we age flexibility decreases • Should be done at least 3 times per week • Quickest fitness principle to see results • Not recommended BEFORE Exercise

8. Health Related Physical Fitness Components Gold Standard Measure VO2 – maximum oxygen uptake Maximum Lift – 1 time none None Hydrostatic weighing - most accurate (under H2O weighing) • Cardio-Respiratory or Cardio- Vascular Endurance • Muscle Strength • Muscle Endurance • Flexibility • Body Composition

9. Health Related Physical Fitness Components Typical Measure in Schools Mile walk/run > age 8 Cooper test 12 minute test Pull-ups, Modified Pull-ups Sit-ups - abdominal Sit & Reach Box – back & hamstrings Height & Weight Triceps, scapular & medial calf skinfolds (caliper) • Cardio-Respiratory or Cardio- Vascular Endurance or Capacity • Muscle Strength • Muscle Endurance • Flexibility • Body Composition

10. Problems with measuring MVPA • There are many • No gold standard • Many different ways • Not all accurate • MET = Metabolic Equivalent = Metabolic Cost = how much caloric expenditure (calorie use) - 4 – 6 METS

11. Measuring PA • Measuring Physical Activity is Difficult & not always accurate due to several issues. • Intermittent activity of young children • Devices try to measure • Frequency • Intensity time • Duration of activity • Caloric Expenditure Pedometers – steps Accelerometers Heart Rate Monitors METS – calorie expenditure Self-Reports such as ACTIVITYGRAM –

12. Moderate P. A. • What is a Moderate level of physical activity? 4 to 6 METS • Light = 3 and below • Moderate is 4 – 6 METS • Vigorous is > 7 • 1 MET is the cost at rest • Can talk but not sing during exercise • Breathes hard and sweats but can keep going • Defined as walking at a pace of 15 or 20 minute mile, 3 to 4 miles per hour

13. Some Questions? • What is the difference between physical activity and fitness? • When you exercise, oxygen in the lungs • a. changes color • b. increases • c. decreases • Muscle Endurance means; • a. heart & lung endurance • b. how many times we can lift a load • c. using your strength one time Why do we stretch after we exercise? What is the gold standard for measuring Adipose tissue? What is the gold standard for measuring physical activity? What are the 5 components of physical fitness?