HAL2.0 - PPTS - C03 - Fitness Measurements and Appraisals

SECTION 3.
HEALTH-RELATED
AND SKILL- 3.1
RELATED FITNESS
Fitness, at either basic or
advanced levels, has several
components.
Sport participants tend to focus on
skill-related fitness. Being “health-
fit,” however, is something that
© Thompson Educational Publishing, Inc. (Gary Blakeley)

everyone can improve on simply
by healthy eating and committing
to regular exercise.
Focus Question
How do I decide whether to
measure my health-related or my
skill-related fitness?
© 2018 Thompson Educational Publishing, Inc. HAL 2.0 1
WHAT IS HEALTH-RELATED FITNESS?
Wellness and quality of life
Health-related fitness focuses on
core health in five areas:
• Cardiorespiratory fitness. The
ability of the heart and lungs
to supply oxygen to the
muscles.
• Muscular strength. The ability
to
exert force or move a weight.
• Muscular endurance. The
ability of
muscles to work over a long
time.
© Shutterstock / Kzenon
• Flexibility. The capacity of muscles
to stretch.
• Body composition. The
2
distribution of muscle and fat
© 2018 Thompson Educational Publishing, Inc. HAL 2.0
throughout the body.

WHAT IS SKILL-RELATED FITNESS?
Skill-related fitness usually centres

on six components:
• Agility. The ability to change
direction rapidly and accurately.
• Balance. The ability to maintain
whole-body stability when moving
or standing still.
• Coordination. The ability to
combine agility and balance
while moving.
• Power. Applying maximum
effort
in the minimum time.
• Reaction time. Quickness
© Shutterstock / Nis Kuvaev

of response to a stimulus.
• Speed. The ability to cover a
distance as quickly as
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possible.
© 2018 Thompson Educational Publishing, Inc.
PHYSICAL ACTIVITY TRAINING FOR HEALTH
CSEP-PATH
The Canadian Society for Exercise
Physiology (CSEP) has developed
its own fitness appraisals, known as
CSEP–Physical Activity Training for
Health (CSEP-PATH).
CSEP-PATH appraisals emphasize
the undeniable health benefits of
physical activity. They include:
• The CSEP-PATH aerobic fitness
assessment
© Canadian Society for Exercise Physiology, Ottawa

• The CSEP-PATH
musculoskeletal
fitness assessment

AEROBIC FITNESS
Overall heart and lung capacity
Aerobic fitness refers to the overall physical condition of your heart
and lungs.
Aerobic fitness assessments are designed to test heart and lung
capacity. They are based on heart and lung responses to various tests.
© Shutterstock / Tyler Olso

MUSCULOSKELETAL FITNESS
Muscles, bones, and joints
Musculoskeletal fitness refers to the overall physical condition of your
muscles, bones, and joints.
Musculoskeletal fitness assessments test muscle strength, power, and
endurance, as well as flexibility and balance.
© Shutterstock / Baranq
24-HOUR MOVEMENT GUIDELINES
Sweat, step, sleep, and sit CANADIAN 24-HOUR
MOVEMENT GUIDELINES
The Canadian 24-Hour Movement FOR CHILDREN AND YOUTH
Guidelines for Children and An Integration of Physical Activity, Sedentary Behaviour, and Sleep
GUIDELINES
Youth were developed by CSEP, For optimal health benefits, children and youth
(aged 5–17 years) should achieve high levels
the Conference Board of

of physical activity, low levels of sedentary
behaviour, and sufficient sleep each day.
A healthy 24 hours includes:
Canada, HALO-CHEO,
ParticipACTION
and the Public Health Agency of
Canada, with input from research
experts and stakeholders
around the world.
• The Guidelines provide advice
© Canadian Society for Exercise Physiology, Ottawa

about ideal levels of physical SWEAT STEP SLEEP SIT
activity and the effects of MODERATE TO VIGOROUS
PHYSICAL ACTIVITY
An accumulation of at least
LIGHT PHYSICAL ACTIVITY SLEEP
Several hours of a variety of Uninterrupted 9 to 11 hours
structured and unstructured of sleep per night for those
SEDENTARY BEHAVIOUR
No more than 2 hours per day
of recreational screen time;
sedentary behaviour. 60 minutes per day of moderate

to vigorous physical activity
involving a variety of aerobic
activities. Vigorous physical
light physical activities; aged 5–13 years and 8 to 10 Limited sitting for extended
hours per night for those aged periods. 14–17
years, with consistent
activities, and muscle and bed and wake-up times;
• For the first time, sleep and rest

bone strengthening activities
should each be incorporated
at least 3 days per week;
are singled out as an important

Preserving sufficient sleep, trading indoor time for outdoor time, and replacing sedentary behaviours and light
physical activity with additional moderate to vigorous physical activity can provide greater health benefits.
Source: Reproduced with permission of the Canadian Society for Exercise Physiology (CSEP)
component of overall health.

IN REVIEW
Section 3.1 Review
Re-read this section and do your
best to provide thoughtful answers
to the following questions:
1. What are the main components
of health-related fitness and
skill-related fitness?
2. What do the CSEP-PATH fitness
appraisals emphasize?
3. In a typical day, how many

hours do you sweat, step,
sleep, and sit?

SECTION 3.2
CARDIORESPIRATOR
Y APPRAISALS 3.2
This section examines
cardiorespiratory appraisals, which
measure the efficiency of your
heart and lungs to take in and
deliver oxygen to your muscles
and to remove waste products
(lactic acid and carbon dioxide).

Focus Question
Why is it important to choose
cardiorespiratory appraisals that are
just right for you?

WHAT IS CARDIORESPIRATORY FITNESS?
Cardiorespiratory fitness
Cardiorespiratory fitness is another
term for aerobic fitness. It is a
general term for the efficiency of
your heart, lungs, blood vessels,
and exercising muscles. It refers
to your ability to sustain physical
effort.
• Cardiorespiratory fitness is
important for all types of sports
and most forms of physical
activity.
• Most cardiorespiratory appraisals
outlined in this chapter are
© Shutterstock / Ivan Kurmyshov

appropriate for all levels of
fitness.

MEASURING AEROBIC FITNESS
Assessing the condition of your cardiorespiratory system
VO2 max is a common indicator of aerobic fitness.
• VO2 max is a measure of the amount (Volume) of oxygen (O2)
consumed during intense – or maximal – effort.
• A high VO2 max score indicates a strong cardiorespiratory
system.
© Shutterstock / ESB Professiona

FINDING YOUR RESTING HEART RATE
Resting Heart Rate (RHR)
Your Resting Heart Rate (RHR) is the
number of times your heart beats
per minute when you are at rest. To
find your RHR, find your pulse:
• The carotid artery on your neck
and the radial artery on your
wrist are the two main spots.
• Find one of them using your
index and middle finger – not
your thumb, because it has its
own pulse.
© Thompson Educational Publishing, Inc.

• For one minute, count the number
of times you feel the artery pulse
against your fingers (or count for
10 seconds and then multiply the
result by six). Fitness Measurements and Appraisals 91

HEART RATE RESERVE (HRR)
Finding your HRR
• CSEP-PATH recommends that you
exercise at 50–85% of your Heart
Rate Reserve (HRR).
• To determine your HRR, first
estimate your Maximum Heart
Rate (MHR). You can do this by
subtracting your age from
220.
MHR = 220 – Age
• Your HRR is the difference
between your Maximum Heart
Rate (MHR) and your Resting
Heart Rate (RHR):
© Shutterstock / BallBall14
HRR = MHR – RHR

TARGET HEART RATE ZONE
Finding and staying in the zone
Your Target Heart Rate Zone is the range within which you get the most
aerobic benefit from a workout. To find your Target Heart Rate Zone,
add your RHR to the lower and upper limits of your HRR.
Your Target Heart Rate Zone is:
Lower limit = (50% of HRR) + RHR
Upper limit = (85% HRR) + RHR
© Shutterstock / Toysf400
CARDIORESPIRATORY APPRAISALS
Aerobic fitness tests
The following cardiorespiratory
appraisals are covered in your
textbook:
• mCAFT (Step Test)
• 12-Minute Run
• Rockport Walking Test
• BEEP Test
• Wheelchair Aerobic Test
• 10-Metre Shuttle Test
• Yo-Yo Intermittent Recovery
Test
• 30–15 Intermittent Fitness
Matthew Maaskant
Test

IN REVIEW
Section 3.2 Review
1. What does a high VO2 max score
indicate?
2. Demonstrate how to find
your pulse.
3. Briefly describe two
cardiorespiratory appraisals that

worked well for you, and
explain why.

SECTION 3.3
MUSCULAR
STRENGTH 3.3
AND
ENDURANCE
APPRAISALS
All physical movements require
muscular strength and, if performed
over any length of time, muscular
endurance.

Focus Question
What do we know about appraising
(and improving) muscular
strength and endurance?

MUSCULOSKELETAL FITNESS
Musculoskeletal
appraisals
Musculoskeletal fitness
refers to muscular
strength and muscular
endurance, as well as to
the mobility of your joints.
A number of appraisals
have been designed
to measure these
© Thompson Educational Publishing, Inc. (Matthew Maaskant)

three aspects of
musculoskeletal
fitness:
• Muscular strength
• Muscular
endurance
• Flexibility (the capacity
ofThompson
© 2018 muscles to stretch)
Educational Publishing, Inc. HAL 2.0 18
MUSCULAR STRENGTH AND ENDURANCE
How do they differ?
Muscular strength refers to how
much force a muscle can exert in
a single contraction.
Muscular endurance refers to
a muscle’s ability to perform
repeatedly without fatigue.
Some muscular strength and
endurance appraisals focus on
specific muscles or muscle groups;
others involve many muscles at
the same time.

RESISTANCE TRAINING
Building strength
Resistance training (also referred to
as “strength training”) involves the
use of weight resistance to induce
muscular contraction, which in turn
builds up strength, endurance, and
size in skeletal muscles.
Strength training also provides
other functional benefits:
• improves overall posture,
• provides support for joints,
and
• reduces the risk of injury.
© Shutterstock / Skintone studio

MUSCLE HYPERTROPHY
Being “Pumped”
Muscle hypertrophy involves
an increase in size of
skeletal
muscle through a growth in
size of
muscle cells.
During rigorous strength training,
increased blood flow causes
muscles to increase in size; this
is known in everyday language
as being “pumped.”
• During puberty in males, a
degree
of hypertrophy occurs naturally.
© Shutterstock / Pigprox
• Natural hypertrophy stops with full
growth in the late teens.
FLEXIBILITY
Joint range of motion
In the context of physical activity,
flexibility refers to the capacity
of muscles to stretch, which can
influence a joint’s range of
motion (ROM).
A number of appraisals have been
designed to measure flexibility —
one of the most common is CSEP’s
Sit and Reach appraisal.
© Shutterstock / Bearmoney
MUSCULOSKELETAL FITNESS APPRAISALS
Musculoskeletal fitness
The following CSEP-PATH
musculoskeletal appraisals are
covered in your textbook:
• Grip Strength
• Push-Ups
• Sit and Reach
• Vertical Jump
• Back Extension
• One-Leg Stance

IN REVIEW
Section 3.3 Review
1. Distinguish between the terms
muscular strength and muscular
endurance.
2. Which of the musculoskeletal
appraisals did you find most
challenging, and why?

3. Choose one musculoskeletal
appraisal and create safety
guidelines for it. Ask for your
teacher’s feedback.

SECTION 3.4
PERFORMANCE-
LEVEL 3.4
APPRAISALS
Those individuals who want to be
“all-round fit” and those involved
in competitive sports may require
performance-level appraisals,
which focus on specific movement
skills such as speed, agility, and
coordination.

Focus Question
On which aspects of fitness do
performance-level appraisals
focus?

APPRAISING PHYSICAL PERFORMANCE
How is physical
performance appraised?
Performance-level appraisals
measure and improve particular
aspects of physical performance
rather than overall health.
These appraisals focus on specific
movement skills, such as:
• speed
• agility
• balance, and
• coordination

SPEED FITNESS COMPONENT
What is speed?
s
Sprint
20-Yard and 40-Yard Sprints
Speed, in the context of sports, The 40-Yard Sprint (or Dash) was developed by the Dallas Cowboys of the
National Football League in the late 1960s, but this appraisal is important for any
sport in which athletes have to accelerate from a stationary position and reach top
refers to how quickly you can speed as quickly as possible.
The test can be performed indoors or outdoors. (If running indoors, ensure there is
move (run, cycle, swim, etc.). a slow-down area a safe distance from an encroaching wall.) You will need two
partners to record your times.
Appraisals that measure speed Ready, Set, Go!

• Measure off 20 yards (18.29 m) and 40 yards (36.58 m) on a flat,
often measure how quickly you non-slip surface, and mark the distances with cones. Have one partner stand at
the 20-yard mark and the other at the 40-yard mark.
can accelerate from a stationary

• Stand at the start in a sprint or standing position.
• On command, run as quickly as possible past the 40-yard mark.
• Have your partners record your time at
position to the 20-yard and 40-yard marks. These

are your final scores.
your top speed in as little time Your goal should be to see improvement
in your scores each time you perform
as possible.
the appraisal. Your teacher may be able
to refer you
to performance standards for this
appraisal.
Speed is affected by strength

and power but also by such
factors as body weight, wind

resistance, muscle fibre type,
and technique.

AGILITY FITNESS COMPONENT
What is agility? Agility T-Test
Test
T-
The Agility T-Test requires a tape measure, four cones, and a stopwatch. You will
Agility is the ability to change be timed as you run through this appraisal, so practise running backward before
you begin.
direction quickly and efficiently Ready, Set, Go!

• On a flat, non-slip surface, mark a T-shaped course with cones. Cone A is at the
without losing your balance. bottom of the T. Ten metres away from cone A, place cones B, C, and D in a
line perpendicular to cone A, as shown in the diagram.
Another term for agility is • Start at A. On your partner’s command, sprint to B and touch the top of the cone
with your right hand.
“nimbleness.”
• Still facing forward, shuffle left sideways to C and touch its top, this time
with your left hand.
• Shuffle sideways to the right to D and touch its top with your
right hand, then shuffle back to B, touch its top with your left hand, and then
Agility requires a •
run backward to A.
Your partner stops the watch as you pass A.
combination of: Take the test three times, and use the best time as your final score. Your teacher
may be able to refer you to performance standards for the Agility T-Test appraisal.
• balance — the ability to maintain 5m 5m
whole-body stability when moving C B D
or standing still 10 m
• speed — moving all or a part of

the body quickly A
A
• strength — overcoming
resistance
D B C
• coordination — controlling your
body’s movements
COORDINATION FITNESS COMPONENT
What is coordination? Hexagon Drill
Coordination is the ability to control

The Hexagon Drill focuses primarily on testing your ability to move quickly
while maintaining balance. It involves making two-footed jumps, back and forth,
Hexago
over the sides of a hexagon. Avoid this drill if you have any pre-existing foot or
the movement of the body and ankle injuries.
Ready, Set, Go!
body parts in association with the • Mark a hexagon on a flat, non-slip surface using chalk or tape. Make each
side 24 inches (61 cm) and each angle 120 degrees. Imagine (or label) the
body’s sensory functions. •

sides as A, B, C, D, E, and F.
Stand in the middle of the hexagon, feet hip-width apart, toes
pointing forward, and arms by your sides.
For example: • On command, jump forward across line A, then backward over the same
line, back into the middle of the hexagon.
• Continue to face line A. This time, with feet together, jump over line B with
• catching a ball requires close both feet, then back to the middle. Then jump over line C and back to the
middle, then over lines D, E, and F, following the same pattern, always with
your feet facing forward toward line A. Once you have jumped over and
integration of eye-hand functions •

back on all six sides, you have completed one full circuit.
Complete three full circuits. If you jump over the wrong line or land on a line,
you must restart the test.
• a gymnastics tumble requires Record your average time per circuit as your final score, and see if you can better
that number the next time. Again, your teacher may be able to refer you to
performance standards for the Hexagon Drill.
a precise sequencing of
24 inches
body movements
A
F B
E C

SELECTED PERFORMANCE-LEVEL TESTS
Fitness Component Types of Tests Relevant to These Sports

SPEED • Metre-stick drop Football, track and field,
hockey, soccer, lacrosse,
AND • 5-33 metre sprints baseball, bobsledding
REACTION
Measures
linear speed
AGILITY AND • Illinois Agility Run Hockey, field hockey, soccer,
volleyball, basketball,
COORDINATIO • Dot Drill
wrestling, football, skiing
N • Hexagon Drill (slalom, moguls), rugby, tennis,
Measures ability to squash
• Agility T-test
change direction quickly
and control of complex • Wall-Ball Toss

movements (eye-hand
coordination)

PERFORMANCE-LEVEL APPRAISALS
Recommended appraisals
Jump
Long
Standing Long Jump
The following performance-level Many sports—such as track and field, basketball, and volleyball—require leg
strength. The Standing Long Jump is a good way to assess leg strength, helping
appraisals are covered in your you to determine how effective your training program is.
This appraisal requires an appropriate surface, such as a gymnasium floor. You
could also benefit from having a partner to mark your landing and record your
textbook: results.
Ready, Set, Go!
• Dot Drill •
•
Mark a starting line for your jump.
Place your feet behind the line and crouch down.
• Swing your arms up behind you, then swing them forward as you jump
• Illinois Agility Run •

horizontally as far as possible, landing with both feet.
Have your partner or teacher measure and record the distance from the
starting line to your closer heel.
• Agility T-Test • Repeat the appraisal two more times.

Record your longest recorded distance as your final score, and see if you can
better that number the next time. Your teacher may be able to refer you to
performance standards for this appraisal.
• Hexagon Drill
• 20-Yard and 40-Yard Sprints
• Flexed-Arm Hang and Chin-
Ups

• Shoulder Taps
• Wall-Ball Toss
• Standing Long Jump

IN REVIEW
Section 3.4 Review
1. What is the main purpose of
performance-level appraisals?
2. Which of the performance-level
appraisals did you find most
beneficial, and why?
3. What might motivate you

or a friend to improve your
performance-related fitness?

SECTION 3.5
UNDERSTANDING
BODY 3.5
COMPOSITION
Body composition assessments
can help medical professionals
identify potential health problems.
However, body composition
assessments alone do not give an
accurate picture of overall fitness.
They should always be used in
combination with cardiorespiratory

and musculoskeletal fitness tests.
Focus Question
How can we focus on maintaining
a healthy body image?

BODY COMPOSITION ASSESSMENTS
Keeping our bodies healthy
Body composition refers to the
distribution of fat throughout the
body in relation to bone,
muscle, and other tissue.
All bodies are different and being
healthy does not simply equate
with being thin. However, body
composition assessments can
help detect, anticipate, and prevent
health risks associated with
excess
body fat.
© Shutterstock / NAR studio

BODY MASS INDEX (BMI)
BMI is one of the most widely used indicators of body composition.

Your Body Mass Index (BMI) gives a broad indication of whether your
body weight (mass) is appropriate for your height.
A rough indicator only

Body Mass Index gives a rough indication of whether your body mass
is appropriate for your height.
However, it has limitations:
• BMI does not distinguish between body fat and dense muscle.
• It does not take into account where fat is located in the body.
• BMI is not useful for very muscular individuals, such as elite or
recreational athletes.

OTHER ASSESSMENTS
Waist Circumference
Skinfold
measurements
Bioelectrical Imedance Analysis (BIA)
Body-fat scales
These assessments should only be used at the

recommendation of qualified exercise professionals
or health care practitioners.
© Shutterstock / Tashatuvango
BODY COMPOSITION AND BODY IMAGE
What is body image?
Body image refers to a
person’s mental image of
their own body.
The emphasis in the
media and in the fashion
industry on thinness and
on an impossibly ideal
body shape and size can
be detrimental to our
psychological well-being.
© Shutterstock / Martial Re
FACTORS AFFECTING BODY IMAGE
A combination of influences
Many factors can affect a person’s
body image, including:
• family and friends
• biological predispositions
• cultural expectations
• messages we receive from the
media
• our lived experiences
It is important to understand that
body image is dynamic. The way
you view your body 10 or 15
© Shutterstock / Syda Productions

years from now may differ greatly
from how you see yourself today.

BODY IMAGE AND SELF-ESTEEM
Feeling confident and taking good care of ourselves
Bodies come in all shapes and sizes. We should value these
differences and not try to standardize them.
Everyone can achieve good overall health and positive self-esteem by
developing strong, healthy bodies and taking good care of them.
© Shutterstock / Djomas
IN REVIEW
Section 3.5 Review
1. In your own words, define the
term body composition.
2. Briefly describe some
influences, both positive
and negative, on a person’s
body image.

3. What might you say to reassure
a friend who is concerned
about body image?

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SECTION 3.

© Thompson Educational Publishing, Inc. (Gary Blakeley)

throughout the body.

Skill-related fitness usually centres

© Shutterstock / Nis Kuvaev

© Canadian Society for Exercise Physiology, Ottawa

© 2018 Thompson Educational Publishing, Inc. HAL 2.0 4

© Shutterstock / Tyler Olso

the Conference Board of

A healthy 24 hours includes:

© Canadian Society for Exercise Physiology, Ottawa

sedentary behaviour. 60 minutes per day of moderate

• For the first time, sleep and rest

are singled out as an important

component of overall health.

© Thompson Educational Publishing, Inc. (Gary Blakeley)

© 2018 Thompson Educational Publishing, Inc. HAL 2.0 8

© Thompson Educational Publishing, Inc. (Gary Blakeley)

© 2018 Thompson Educational Publishing, Inc. HAL 2.0 9

© Shutterstock / Ivan Kurmyshov

© 2018 Thompson Educational Publishing, Inc. HAL 2.0 10

© Shutterstock / ESB Professiona

© Thompson Educational Publishing, Inc.

© 2018 Thompson Educational Publishing, Inc. HAL 2.0 12

© 2018 Thompson Educational Publishing, Inc. HAL 2.0 13

© 2018 Thompson Educational Publishing, Inc. HAL 2.0 15

© Thompson Educational Publishing, Inc. (Gary Blakeley)

© 2018 Thompson Educational Publishing, Inc. HAL 2.0 16

© Thompson Educational Publishing, Inc. (Gary Blakeley)

© 2018 Thompson Educational Publishing, Inc. HAL 2.0 17

© Thompson Educational Publishing, Inc. (Matthew Maaskant)

© Thompson Educational Publishing, Inc.

© Shutterstock / Skintone studio

© Thompson Educational Publishing, Inc.

© Thompson Educational Publishing, Inc. (Gary Blakeley)

© 2018 Thompson Educational Publishing, Inc. HAL 2.0 24

© Thompson Educational Publishing, Inc. (Gary Blakeley)

© 2018 Thompson Educational Publishing, Inc. HAL 2.0 25

© Thompson Educational Publishing, Inc.

refers to how quickly you can speed as quickly as possible.

Appraisals that measure speed Ready, Set, Go!

can accelerate from a stationary

position to the 20-yard and 40-yard marks. These

Speed is affected by strength

© Thompson Educational Publishing, Inc.

© 2018 Thompson Educational Publishing, Inc. HAL 2.0 27

direction quickly and efficiently Ready, Set, Go!

• balance — the ability to maintain 5m 5m

whole-body stability when moving C B D

• speed — moving all or a part of

© Thompson Educational Publishing, Inc.

Coordination is the ability to control

the movement of the body and ankle injuries.

Ready, Set, Go!

body’s sensory functions. •

integration of eye-hand functions •

© 2018 Thompson Educational Publishing, Inc. HAL 2.0 29

Fitness Component Types of Tests Relevant to These Sports

© Thompson Educational Publishing, Inc.

© 2018 Thompson Educational Publishing, Inc. HAL 2.0 30

Ready, Set, Go!

• Illinois Agility Run •

• Agility T-Test • Repeat the appraisal two more times.