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Measure it Right: Endurance & Strength Fitness Test Guide

Learn about cardiovascular and muscle strength tests and how to measure body composition and flexibility. Improve fitness with 5 elements of physical fitness. Understand key terms such as endurance, strength, and flexibility. Discover the importance of heart and lung endurance and methods to enhance it. Enhance your knowledge of measuring abdominal and upper body strength, as well as flexibility examples and tips to maintain a healthy attitude towards fitness. Explore the relationship between heredity and fitness traits to reach your full potential.

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Measure it Right: Endurance & Strength Fitness Test Guide

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  1. Endurance, Strength & Flexibility Chapter 9, Lesson 2

  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)

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