5 components of physical fitness Cardiovascul ar Fitness

5 components of physical fitness

Cardiovascul ar Fitness EXAMPLES : Running, VO 2 max test, sprints. • Refers to the ability of your heart and lungs to work together to fuel your body with oxygen.

Cooper Run test World Record: 5000 m is held by Kenenisa Bekele in 12: 37. 35. Based on that time, he would complete 4752 m or 11. 88 laps in 12 min.

Muscle Strengt h EXAMPLES : Power clean, bench press, bicep curl • Muscle strength refers to the amount of force a muscle can exert, in a single effort.

Muscular Enduran ce EXAMPLES : Cycling, sit up tests, push up tests, rowing • Muscle endurance refers to the ability of a muscle to perform a continuous effort without fatiguing

Flexibilit y EXAMPLES : Sit and reach. Gymnastics and yoga • Flexibility refers to the ability of each joint to express its full range of motion

Body Composition EXAMPLES : Dexa Scan, Bod Pod, hydrostatic, skin fold calipers, bio impedance • Body composition refers to the amount of body fat you have, versus the amount of lean muscles, bones and organs.

Types of Body composition measuring 1. Dexa Scan Advantages: Gold standard accuracy; Very repeatable Disadvantages: Difficult to find; Can be expensive Current cost of scan:

2. Bod Pod • Advantages: Very Accurate Disadvantages: Difficult to find; • Hard to come by How it Works: • Subject steps inside an egg shaped "pod" wearing as little clothing as possible. The pod measures the volume of air you displace, allowing the Bod Pod to measure your overall density. Since the density of an object (in this case your body) equals mass divided by volume, we know mass equals your body weight. BYU cost $20

3. Hydrostatic • Advantages: Very accurate Disadvantages: Difficult to find; You get wet during the test • How it Works: Subject sits on a scale inside a giant tank of water. After exhaling all of the air from your lungs, you pull yourself underwater completely and sit very still for 10 seconds while the scale stabilizes. Underwater weighing also tries to measure a person's overall density.

4. Skin Fold Calipers • Advantages: Reasonably • Calipers are used to accurate; Quick and easy measure thickness of to do two layers of skin plus the Disadvantages: Subject subcutaneous (that right to high variability; under the skin) fat at four Inaccurate if individual has to six locations around the localized body fat body Cost varies from $10$250 to purchase

Impedance • Advantages: Quick and How it works: Subject either easy to do stands on a scale like device or Disadvantages: holds an apparatus in Readings are affected by hydration status and outstretched hands and pushes a button. Button sends a very skin temperature; Inaccurate if individual small current of electricity has localized body fat through that specific part of the body. COST of a scale $600$2000 Hand held

Body composition paper DUE A Day October 13, 2014 B Day October 14, 2014 - Choose from one of the 5 body composition measurements - Dexa Scan - Bod pod - Hydrostatic water weighing - Skin Fold calipers • EMAIL me - Bio Impedance - dlindley@alpinedistrict. o 12 point font rg 2 pages Single spaced • Or turn in a hard copy on the due date. What is it? How does it work? • NO WIKIPEDIA Did you know about this? • USE . EDU. GOV. ORG What did you learn from it?

Choose MY plate Choosemyplate. gov

There are two departments FDA and USDA • U. S. Food and Drug Administration • Protecting foods are safe, wholesome, sanitary and properly labeled; • Ensuring that human and veterinary drugs, and vaccines and other biological products are safe. • USDA U. S. Department of Agriculture • Oversees the American farming industry. USDA duties range from helping farmers with price support subsidies, to inspecting food to ensure the safety of the American public. • Oversees meat from livestock, poultry and some egg products which are regulated.

My Plate is designed to remind Americans to eat healthfully; it is not intended to change consumer behavior alone

My plate benefits • • • AVOID Empty calories. Balancing Calories � Enjoy your food, but eat less. added sugar, solid fat with no nutritional value. � Avoid oversized portions. o Foods to Increase � Make half your plate fruits and vegetables. � Make at least half your grains whole grains. � Switch to fat-free or low-fat (1%) milk. o Foods to Reduce � Compare sodium in foods like soup, bread, and frozen meals—and choose foods with lower numbers. � Drink water instead of sugary drinks.

What’s in it? How much do I need? What are the health benefits? Fruits can be fresh, Girls and boys differ, canned, frozen, or but to keep it simple dried. Berries, 2 Cups/daily melons, and mixed fruit, and 100% fruit juice examples Eating fruit with potassium may lower blood pressure and reduce the risk of kidney stones. Veggies can be Depending on gender raw, cooked, fresh, but I would go with frozen, canned or 3 cups/daily dried What does 200 calories look like? Celery vs snickers Vegetabl Fruit e Group

Group What’s in it? How much What are the health do I need? benefits? Grains Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. 8 oz. /daily The size of the an orange. Whole grains are sources of magnesium and selenium. Magnesium is a mineral used in building bones and releasing energy from muscles. Proteins All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods 5 -6 oz. /daily or 3 -4 times a week. The size of a deck of cards. Meat, poultry, fish, dry beans and peas, eggs, nuts, and seeds supply many nutrients. Proteins function as building blocks for bones, muscles, cartilage, skin, and blood. Iron helps carry oxygen in the blood.

What’s in it? How much What are the health do I need? benefits? Dairy All fluid milk products and many foods made from milk are considered part of this food group. Most Dairy Group choices should be fat-free or low-fat. 3 Cups/daily 1 and half of the milk cartons in the lunch room. Intake of dairy products is linked to improved bone health, and may reduce the risk of osteoporosis. Dairy is important during childhood because this is when bone mass is being built. Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. 5 -6 oz. /daily Oils are not a food group, but they do provide essential nutrients Oils Group