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Unformatted text preview: Fitness Evaluation: Muscular Fitness
Fitness, Flexibility, and Body Composition Composition
Bio 154 – Bio Chap 4, 5 Chap Muscular Fitness: Why Why Improves and/or maintains: Fat-free mass and resting metabolic rate Bone mass/density Glucose intolerance Musculotendinous integrity (stability) Activities of daily living Muscular Strength Vs. Endurance Muscular Strength – maximal force generated by a Strength muscle group muscle 1-repetition max (1-RM) Most common are bench press and leg press Table 2.7 for norms Endurance – ability of a muscle group to execute repeated contractions over time to time cause fatigue cause Examples: Push-ups and Curl-ups Tables 2.9, 2.10, and 2.11 for norms Muscular Fitness Tests:
Key points for administration Key Safety Safety Make sure to complete a dynamic warm-up Make Familiarization – practice the technique a few Familiarization times before actually doing the test! times Specificity – remember that the tests describe Specificity fitness specific to a particular muscle group fitness Absolute Vs. Relative Strength (1-RM) (p. 27) (1-RM) Absolute Relative strength = 1 RM weight x 100 body weight body Muscular Strength Tests Muscular Bench Press Leg Press Hand–grip: Demo Muscular Endurance Tests Muscular Push-Up Test – m. fitness test designed to Push-Up evaluate muscular endurance of shoulder and arm muscles (see p. 30) arm Muscular Endurance Tests (con’t) (con’t) Sit-Up Test – a field test Sit-Up to evaluate abdominal muscle endurance (see p. 30-31) p. Curl-Up Test – Curl-Up modified sit-up test (see p. 31-32) p. Flexibility Flexibility Ability to move joints freely though their full Ability range of motion range Determine the ability to carry out activities of Determine daily living, recreational, or sport activities daily Flexibility is joint specific Most common sites of assessment Neck, trunk, hip, and shoulder Why?? Flexibility Tests Flexibility Sit and reach test – measures the ability to flex the trunk (low back and hamstrings) (see p. 34, Tab. 2.12) trunk Shoulder flexibility - shoulder range of motion (see p. 35, Tab 2.13) 35, Contraindications: Contraindications:
Muscular Fitness and Flexibility Muscular Muscular Fitness (strength) Elderly Hypertensive patients Flexibility Make sure to note any musculoskeletal injuries Make that may be exacerbated by ROM testing that
Ex. Muscular Fitness: Ex. Body Composition Body Relative percentage of body weight that is fat Relative and fat-free tissue and Related to rates of chronic disease Desirable level of body fat (Tab 2.16) Males – 13 to 18% Females – 20 to 26% WHY?? Borderline obesity Males – 25% Females – 30% Body Composition: Methods Methods Body Densitometry – based on mass/volume ratio Hydrostatic weighing (Gold Standard) – a method Hydrostatic of determining body comp that involves weighing the individual both on land and in a tank of water the Anthropometric Methods Skinfold measurements Waist-to-Hip Circumference Waist-to-Hip Body Mass Index Body Estimation of Body Fatness Estimation
Skinfold test - estimates body fat based on the Skinfold fact that over 50% of the body fat lies just beneath the skin (subcutaneous) See p. 36-37 for administration See Table 2.14 and 2.15 for norms IMPORTANT! - Potential for large error if not careful careful Sites for Skinfold Test Sites Field Tests for Body Fatness Field Waist-to-Hip ratio – a high waist to Waist-to-Hip hip circumference ratio indicates high risk of disease (hypertension, diabetes, high cholesterol) high See p. 40 for administration Table 2.17 for norms Table Field Tests for Body Fatness Field Body Mass Index – ratio of body weight (kg) to Body height (m) height Useful technique for testing population Table 2.18 for norms Table BMI = weight (kg) / height (m2) 1 kg = 2.2 pounds; 1 m = 39.25 inches
Example: weight = 142 lbs, height = 67.5 inches Example: 142 lbs = 142 BMI = BMI kg 67.5 in = m= m2 ...
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This note was uploaded on 04/12/2011 for the course BIO 154 taught by Professor Wilson during the Spring '11 term at N. Arizona.
- Spring '11