FitnessFitness

What is it?What is it?

How can we measure it?How can we measure it?

Definitions of FitnessDefinitions of Fitness

“the capacity to carry out the day’s activitieswithout undue fatigue ”

“Physical fitness is the functioning of the

heart, blood vessels, lungs, and muscles to

function at optimum efficiency ”

“…the body’s ability to function efficiently and effectively in work and

leisure activities, to be healthy, to resist hypokinetic diseases, and to

meet emergency situations.”

“a state of complete physical, mental and

social well-being and not merely theabsence of disease or infirmity ”

- World Health Assembly, 1948- World Health Assembly, 1948

is free from illness?is free from illness?

is an ideal weight?is an ideal weight?

looks “good”?looks “good”?

feels “good”?feels “good”?

Someone who…Someone who…

has big muscles?has big muscles? is active?is active? has a good BMI?has a good BMI?

Who is Fit?Who is Fit?

So, what So, what typetype of Fitness? of Fitness?

Aerobic fitnessAerobic fitness Muscular strengthMuscular strength Muscular enduranceMuscular endurance FlexibilityFlexibility Body compositionBody composition Agility Agility Jumping Jumping Balance Balance

Reflexes Reflexes Coordination Coordination Flexibility Flexibility Speed Speed AccelerationAcceleration Mental healthMental health Emotional healthEmotional health

Ways of measuring fitnessWays of measuring fitness

BMIBMI Waist circumferenceWaist circumference Body Composition:Body Composition:

Skin-fold MeasurementsSkin-fold Measurements Bioelectrical ImpedanceBioelectrical Impedance Hydrostatic weighingHydrostatic weighing

Heart RateHeart Rate VO2MaxVO2Max

Body Mass IndexBody Mass Index(BMI)(BMI)

BMI = weight (kg) / heightBMI = weight (kg) / height22 (m(m22))

Severely underweight less than 16.5

Underweight from 16.5 to 18.5

Normal from 18.5 to 25

Overweight from 25 to 30

Obese Class I from 30 to 35

Obese Class II from 35 to 40

Severely Obese from 40 to 45

Morbidly Obese from 45 to 50

Super Obese from 50 to 60

Hyper Obese above 60

Average WomanAverage Woman(aged 20-74)(aged 20-74)

Height: 5 ft 4Height: 5 ft 4

Weight: 163Weight: 163

BMI: 28BMI: 28

““Overweight”Overweight”

Isabelle CaroIsabelle Caro

Height 5 ft 5Height 5 ft 5 Weight: 68 lbsWeight: 68 lbs BMI: 11.6BMI: 11.6

““Severely underweightSeverely underweight””

Serena WilliamsSerena Williams

Height: 5 ft 9Height: 5 ft 9 Weight: 150 Weight: 150

lbslbs BMI: 22.1BMI: 22.1 ““Normal”Normal”

Average ManAverage Man(age 20-74)(age 20-74)

Height: 5 ft 9Height: 5 ft 9

Weight: 184Weight: 184

BMI: 27BMI: 27

““Overweight”Overweight”

ArnieArnie

Height: 6 ftHeight: 6 ft

Weight: 235 lbsWeight: 235 lbs

BMI: 31.9BMI: 31.9

““Obese class 1”Obese class 1”

Lebron JamesLebron James

Height: 6 ft 8Height: 6 ft 8

Weight: 250Weight: 250

BMI: 27.5BMI: 27.5

““Overweight”Overweight”

Charles BarkleyCharles Barkley

Height: 6 ft 4Height: 6 ft 4

Weight: 252 lbsWeight: 252 lbs

BMI: 30.7BMI: 30.7

““Obese Class 1”Obese Class 1”

Ted WashingtonTed Washington

Height: 6 ft 5Height: 6 ft 5

Weight: 400 lbsWeight: 400 lbs

BMI: 47.5BMI: 47.5

““Morbidly Obese”Morbidly Obese”

Danny HeatleyDanny Heatley

Height: 6 ft 3Height: 6 ft 3 Weight: 221 lbsWeight: 221 lbs BMI: 27.5BMI: 27.5 ““Overweight”Overweight”

Haile GebreselassieHaile Gebreselassie

Height: 5 ft 3Height: 5 ft 3

Weight: 120 lbsWeight: 120 lbs

BMI: 21.3BMI: 21.3

““Normal”Normal”

BMI is not a good way of determining BMI is not a good way of determining fitness, because it doesn’t differentiate fitness, because it doesn’t differentiate between muscle and fatbetween muscle and fat

Waist CircumferenceWaist Circumference

When the BMI is between 25 and When the BMI is between 25 and

34.934.9…… Males: ≥ 40 inchesMales: ≥ 40 inches Females: ≥ 35 inchesFemales: ≥ 35 inches

Disease Risk Relative to Normal Weight and Waist Circumference

BMI(kg/m2)

ObesityClass

Men 102 cm (40 in) or lessWomen 88 cm (35 in) or less

Men > 102 cm (40 in)Women > 88 cm (35 in)

Underweight < 18.5 - -

Normal18.5 - 24.9

- -

Overweight25.0 - 29.9

Increased High

Obesity30.0 - 34.9

I High Very High

35.0 - 39.9

II Very High Very High

Extreme Obesity

40.0 + III Extremely High Extremely High

Body CompositionBody Composition

Description Women Men

Essential fat 12–15% 2–5%

Athletes 16–20% 6–13%

Fitness 21–24% 14–17%

Acceptable 25–31% 18–25%

Obese 32%+ 25%+

Skin-fold MeasurementsSkin-fold Measurements

Based on a skin-fold testBased on a skin-fold test A pinch of skin is measured by calipers at A pinch of skin is measured by calipers at

several standardized points on the body to several standardized points on the body to determine the subcutaneous fat thicknessdetermine the subcutaneous fat thickness

These measurements are converted to an These measurements are converted to an estimated body fat percentage by an estimated body fat percentage by an equationequation

Some formulas require as few as three Some formulas require as few as three measurements, others as many as sevenmeasurements, others as many as seven

Very prone to errorVery prone to error

Skinfolds (mm)

Girths (cm)

Breadth (cm)

#1: Triceps 5.3#10 Upper arm

relaxed 9.5#17 Biepicondylar

humerus 3

#2: Subscapular 7.9 #11 Wrist 7 #18 Biepicondylar femur 4.5

#3 Biceps 3.4 #12 Upper arm tensed 10.5

#4 Iliac crest 6 #13 Gluteal 28.5

#5 Supraspinale 5.3 #14 Waist 26.5

#6 Abdominal 6.7 #15 Forearm 9

#7 Front thigh 5.7 #16 Thigh 19

#8 Medial calf 4.6

#9 Mid-axilla 5.1

Durnin and Womersley (1974)

Men 10.19435106 1.075754332

Women 17.23468225 1.059610425

Forsyth and Sinning (1973)

Men 9.950635776 1.076322

Katch and McArdle (1973)

Men 7.039628805 1.083149

Women 7.357630504 1.082399

Sloan (1967)

Men 5.671707175 1.0863871

Women 14.03980931 1.066876

Thorland et al (1984)

Men 4.922079144 1.088169821

Women 9.983454365 1.076245523

Witner et al (1987)

Men 7.001074554 1.08324

Women 7.971532207 1.08095406

Withers et al (1987)

Men 7.001074554 1.08324

Women 8.319918726 1.080135778

Bioelectrical ImpedanceBioelectrical Impedance Two conductors are attached to the body and a Two conductors are attached to the body and a

small electrical current is sent throughsmall electrical current is sent through Since resistance to electricity varies between Since resistance to electricity varies between

adipose, muscular, and skeletal tissue, the adipose, muscular, and skeletal tissue, the resistance will provide a measure of body fatresistance will provide a measure of body fat

Fat-free mass (muscles) is a good conductor as it Fat-free mass (muscles) is a good conductor as it contains a large amount of water (approximately contains a large amount of water (approximately 73%) and electrolytes73%) and electrolytes

Fat is anhydrous and a poor conductor of currentFat is anhydrous and a poor conductor of current Factors that affect the accuracy of this method Factors that affect the accuracy of this method

include instrumentation, subject factors, and the include instrumentation, subject factors, and the equations used to estimate the Fat Free Massequations used to estimate the Fat Free Mass

The amount of liquid an individual has consumed The amount of liquid an individual has consumed before the test can affect resultsbefore the test can affect results

Hydrostatic WeighingHydrostatic Weighing

Measure of density (total mass divided by total Measure of density (total mass divided by total volume) converted to body fat percentagevolume) converted to body fat percentage

Fat tissue has a lower density than muscles Fat tissue has a lower density than muscles and bonesand bones

Distorted because muscles and bones have Distorted because muscles and bones have different densitiesdifferent densities

However, this method gives highly However, this method gives highly reproducible results (± 1%), unlike other reproducible results (± 1%), unlike other methods methods

Two formulas:Two formulas: Brozek formula: BF = (4.57/ρ − 4.142) × 100 Brozek formula: BF = (4.57/ρ − 4.142) × 100 Siri formula is: BF = (4.95/ρ − 4.50) × 100 Siri formula is: BF = (4.95/ρ − 4.50) × 100

(ρ is body density in kg/L)(ρ is body density in kg/L)

Record dry weight Record dry weight Record underwater weight Record underwater weight Use formula:Use formula:

Density= Wa / (((Wa - Ww) / Dw) - (RV + Density= Wa / (((Wa - Ww) / Dw) - (RV + 100cc))100cc))

Wa: body weight in air (kg)Wa: body weight in air (kg)

Ww: body weight in water (kg)Ww: body weight in water (kg)

Dw: density of waterDw: density of water

RV: residual lung volumeRV: residual lung volume

100cc: correction for air in GI tract100cc: correction for air in GI tract

Heart RateHeart Rate

Newborn infants: 100 - 160 bpm Newborn infants: 100 - 160 bpm Children 1-10 years: 70 - 120 bpmChildren 1-10 years: 70 - 120 bpm Over 10+: 60 - 100 BPM Over 10+: 60 - 100 BPM Athletes: 40 - 60 BPMAthletes: 40 - 60 BPM

Resting heart rate:Resting heart rate:

http://upload.wikimedia.org/wikipedia/commons/a/ad/Exercise_zones.png

Reach peak heart rateReach peak heart rate Record Record Stop excercisingStop excercising Record heart rate 2 mins laterRecord heart rate 2 mins later Subtract this from max heart rateSubtract this from max heart rate Score of 15-25 bpm is normalScore of 15-25 bpm is normal

Heart rate Recovery:

Blood pressureBlood pressure

Refers to the force exerted by circulating Refers to the force exerted by circulating blood on blood vessel walls (usually just blood on blood vessel walls (usually just arteries)arteries)

Two numbers:Two numbers: Systolic (when heart pumps)Systolic (when heart pumps) Diastolic (when heart relaxes)Diastolic (when heart relaxes)

Category Systolic(mmHg)

Diastolic(mmHg)

Hypotension < 90 or < 60   

Normal  90 – 119 and 60 – 79   

Prehypertension 120 – 139 or 80 – 89

Stage 1 Hypertension 140 – 159 or 90 – 99

Stage 2 Hypertension ≥ 160 or ≥ 100 

VOVO22MaxMax

VOVO22MaxMax

Aerobic Capacity: maximum amount of Aerobic Capacity: maximum amount of oxygen the body can useoxygen the body can use

Function of both cardiorespiratory Function of both cardiorespiratory performance as well as the ability to performance as well as the ability to remove and utilize oxygen from circulating remove and utilize oxygen from circulating bloodblood Measured using a VOMeasured using a VO22 Max (maximum amount Max (maximum amount

of oxygen the blood can carry)of oxygen the blood can carry)

Fick equation:Fick equation:

Q: cardiac output of the heartQ: cardiac output of the heart

CCaaOO22: arterial oxygen content: arterial oxygen content

CCvvOO22: venous oxygen content : venous oxygen content

Easily calculated if you do a 12 minute runEasily calculated if you do a 12 minute run

Average young untrained male 45 ml/kg/minAverage young untrained male 45 ml/kg/min Average young untrained female 38 Average young untrained female 38

ml/kg/minml/kg/min These scores can improve with training and These scores can improve with training and

decrease with age, though trainability varies decrease with age, though trainability varies Conditioning Conditioning maymay double VO double VO22max in some max in some

individuals but never improve in others individuals but never improve in others

Comparison time!Comparison time!

12 minute run: 7 laps12 minute run: 7 laps 2850m2850m VOVO22Max: 50 Max: 50

ml/kg/minml/kg/min

Haile Gebreselassie (circa 1995)

Devin Dignam (circa Devin Dignam (circa 2004)2004)

12 minute run: 11 laps12 minute run: 11 laps 4330m4330m VOVO22Max: 85 Max: 85 ml/kg/min

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Health TipsHealth Tips

Generally, eat what you wantGenerally, eat what you want But try to eat a variety of foods from all the But try to eat a variety of foods from all the

food groupsfood groups The more colours on your plate the betterThe more colours on your plate the better

Eat smaller, more frequent mealsEat smaller, more frequent meals Exercise moreExercise more

Find a workout partnerFind a workout partner Join a sports teamJoin a sports team

Find a physical activity you like and stick Find a physical activity you like and stick with itwith it

Health TipsHealth Tips

Most people drop out of sports in their Most people drop out of sports in their mid-late teensmid-late teens Take advantage of local and University Take advantage of local and University

facilities after high schoolfacilities after high school Make healthy lifestyle choicesMake healthy lifestyle choices

Take the stairsTake the stairs Ride a bikeRide a bike Pack a lunchPack a lunch Drink (tap)waterDrink (tap)water