Ken wants to bulk up so he can join the football squad the next year: Tara aspires to be able to outrun a rival from another school in the 100-yard dash. Yukio is seeking for a workout to tone her body and aid with her weight loss. In a neighbourhood basketball game, David feels exhausted after five minutes and would want to play more.
Do any of these four individuals look like you? Physical fitness is a question of personal choice. Despite the fact that your skills and interests are unique from others', being physically fitter will increase how much you like whatever activity you select. Knowing the health advantages of physical fitness can also help you make wise decisions about how to get in top shape.
Benefits of Fitness
Do any of these four people resemble you? Personal preference is involved with physical fitness. Even if your talents and interests are distinctive from those of others, being physically healthier will boost how much you like the activity you choose. Knowing the benefits of physical fitness on your health can also help you make smart choices about how to become in shape.
Key Points:
- Improved Health: Regular exercise and physical fitness contribute to better overall health. It can reduce the risk of various chronic diseases such as heart disease, type 2 diabetes, and certain cancers. It also helps in managing weight, improving cardiovascular health, and boosting the immune system.
- Increased Energy Levels: Engaging in regular physical activity can improve your energy levels and combat fatigue. Exercise stimulates the production of endorphins, which are natural mood enhancers that promote feelings of happiness and vitality.
- Enhanced Mental Well-being: Physical fitness is closely linked to mental well-being. Exercise can reduce symptoms of stress, anxiety, and depression, while promoting better sleep quality and cognitive function. It can also boost self-esteem and confidence.
- Weight Management: Regular physical activity, combined with a balanced diet, can help you maintain a healthy weight or lose weight if needed. Exercise burns calories, increases metabolism, and builds muscle mass, which aids in weight management.
- Stronger Muscles and Bones: Exercise strengthens your muscles and bones, promoting better posture, balance, and stability. It can help prevent age-related muscle loss and reduce the risk of osteoporosis.
- Improved Flexibility and Mobility: Engaging in exercises that improve flexibility, such as stretching or yoga, can enhance your range of motion, reduce muscle stiffness, and improve joint flexibility. This can be particularly beneficial for older adults.
Fitness Tests and Ratings
Finding your physical strengths and limitations may be done by taking a physical fitness test. The examinations that come after gauge various aspects of fitness. Each one demonstrates how well your body's various systems are functioning. You might be physically fit in certain areas while being unfit in others. A well-rounded approach to improving each component is necessary for overall fitness. These assessments will help you determine your overall level of fitness. The tests are simple to administer and don't need much gear. Work with a partner if you want to challenge yourself. Both safer and more enjoyable. Someone else could also find it simpler to gauge your time and other aspects.
There is a rating scale for every exam. Poor to excellent are on the scale. Performance is the basis of the ratings. Remember that these scores only provide a general picture of your fitness. A good ranking is achievable for the majority of young individuals who are physically healthy.
Do not be concerned with how you compare to others, as comparisons may not be particularly useful. Who is stronger, for instance, if a 175-pound individual can only perform six pull-ups but a 125-pound person can complete eight? The bigger individual lifts an additional 50 pounds while performing fewer pull-ups. A comparison like that is not very helpful. Instead, make use of the exams to aid in the establishment of your own best objectives. You might wish to retest yourself to assess how well you have improved after a period of trying to achieve your goals.
|
Improved
Appearance ·
Maintains good muscle tone ·
Keeps off excess fat ·
Maintains posture
Improved Body
Functions ·
Strengthens bones and ligaments ·
Provides strength and muscular endurance ·
Keeps muscles and joints flexible ·
Improves digestive and excretory functions ·
Sharpens nervous control Reduces chances of injury ·
Provides greater energy
Improved Health ·
Reduces backaches Enhances cardiorespiratory efficiency ·
Lowers blood pressure Increases resistance to
disease ·
Reduces the risks of heart disease
Improved
Mental, Social, and Emotional Well-being ·
Improves self-image Reduces stress ·
Improves alertness ·
Enhances quality of sleep Increases social
involvement ·
Relieves depression |
Figure 14-1 Some
benefits of physical fitness
Key Points:
- Assessing Strengths and Limitations: Fitness tests can help you identify your physical strengths and weaknesses. They evaluate different aspects of fitness, such as cardiovascular endurance, muscular strength, flexibility, and body composition. Knowing your limitations can guide you in creating a well-rounded fitness routine.
- Overall Fitness Evaluation: Fitness tests provide an overall assessment of your fitness level. By understanding where you stand, you can set realistic goals and track your progress over time.
- Simple and Versatile: Most fitness tests are simple to administer and do not require specialized equipment. They can be conducted individually or with a partner, making them accessible and enjoyable.
- Personalized Goal Setting: Fitness tests allow you to establish your own objectives based on your performance. Rather than comparing yourself to others, focus on improving your own scores and setting meaningful goals for yourself.
- Tracking Progress: Regularly retesting yourself using fitness tests can help you track your progress and determine how well you have improved over time. It provides motivation and a sense of accomplishment.
Cardiorespiratory Endurance
Cardiorespiratory endurance (kahr dee oh RES pur uh tawr ee) is the capacity of the heart, lungs, and blood vessels to provide fuel and oxygen to the body's tissues throughout extended durations of intensive exercise. It has a significant impact on your general health, making it the most crucial element of fitness. High endurance demonstrates that your muscles, heart, and lungs can function well for a long period without getting tired. High cardiorespiratory endurance gives more vigour and "wind." Such a person often has a slower, more powerful pulse than someone who is less fit. Both when the person is at rest and when they are actively moving, this is true.
A few tests can give you a decent indication of your cardiorespiratory fitness. The length of time it takes to complete a mile of running is one test. You can cover the distance more rapidly the more endurance you have. The requirements for a one-mile run test are shown in Figure 14-3. Do not take the exam right away if you haven't been active recently. Wait to take the exam once you've been following an exercise regimen for a time.
Use a track or sports field or another location where the distance has been measured and marked out to take the one-mile run test. Find out how many laps are required to finish a mile. On a 440-yard track, for instance, it will take you four laps to accomplish one mile. To perform at your best, you might wish to practise for a few days. Stretching and brisk walking for around five minutes can help you warm up your muscles before the exam. Use a watch to time yourself during the exam, and move as swiftly as you can. You might only be able to cover a small amount of ground at once. If so, alternate between running and walking while completing the distance as rapidly as you can. The time it takes you to complete a mile is your score.
| One-Mile Run | Step Test | |
Girls | Boys | Pulse rate (30 seconds) | |
Outstanding | under 7:30 | under 6:30 | 50 or less |
Excellent | 7:31-8:00 | 6:31-7:00 | 51-55 |
Good | 8:01-8:30 | 7:01-7:30 | 56-60 |
Average | 8:31-9:00 | 7:31-8:00 | 61-65 |
Fair | 9:01-9:30 | 8:01-8:30 | 66-70 |
Low | 9:31-10:00 | 8:31-9:00 | 71-75 |
Poor | 10:01 plus | 9:01 plus | 76 plus |
Figure 14-3 This table gives ratings for cardiorespiratory en- durance tests. Times are given in minutes and seconds.
Instead of the mile run, you may take the three-minute step test. This exercise demonstrates the recovery of your heart following a period of stepping on and off a bench. It does demonstrate how your body reacts to exercise, despite the fact that it is not the best indicator of cardiorespiratory fitness. Physically healthy people recover more quickly than less fit people do. You only need a stable bench or chair that is about 16 inches high to take the exam. A bleacher's first row functions well as a stepping bench.
Step on and off the bench 30 times each minute for three minutes to complete the test. First raise one foot, then do the same with the other. then place one foot first, then the other. When you are sitting up on the bench, make sure your knees are straight. Before you sit down, you must stand with both feet planted firmly on the bench. Be sure to have a buddy nearby to catch you if you fall. If you start to feel discomfort, difficulty breathing, or extreme exhaustion, stop. Every two seconds, perform a full series of up-and-down steps.
Find your pulse after three minutes of stepping and then sit down. Just before the base of the thumb, place the two fingers of one hand on the other hand's wrist. Never use your thumb to check your pulse. You can be confused by the pulse on the thumb. After one minute of peaceful sitting, take a 30-second pulse check. Since your heart rate is still decreasing, wait a full minute before taking another pulse reading. A very high degree of physical fitness is demonstrated by a pulse rate of 50 or less in 30 seconds.
Key Points:
- Definition: Cardiorespiratory endurance refers to the ability of the heart, lungs, and blood vessels to supply oxygen and fuel to the body's muscles during prolonged periods of intense exercise.
- Importance: Cardiorespiratory endurance is considered the most critical component of fitness as it has a significant impact on overall health. Having high endurance means your muscles, heart, and lungs can perform efficiently for an extended period without fatigue.
- Benefits: High cardiorespiratory endurance provides more energy and stamina. Individuals with high endurance often have a slower, more powerful pulse both at rest and during physical activity.
One-Mile Run Test:
- Purpose: The one-mile run test is a simple assessment to measure cardiorespiratory fitness. It evaluates the time it takes to complete one mile of running, indicating your endurance level.
- Test Procedure: Find a track or sports field with a measured distance of one mile. Warm up by stretching and brisk walking for about five minutes. Use a watch to time yourself while running as swiftly as you can. If needed, alternate between running and walking. The time it takes to complete the mile is your score.
Step Test:
- Purpose: The step test is another assessment to evaluate cardiorespiratory fitness, specifically focusing on heart rate recovery after exercise.
- Test Procedure: Find a stable bench or chair approximately 16 inches high. Step on and off the bench 30 times per minute for three minutes. Make sure to raise each foot alternately and have both feet planted firmly on the bench when standing. After three minutes, sit down and find your pulse. Place two fingers on your wrist just before the base of the thumb. Do not use your thumb to check the pulse. Rest for one minute and then take a 30-second pulse reading. A lower pulse rate indicates a higher level of physical fitness.
Rating Scale for One-Mile Run and Step Test:
- Outstanding: Under 7:30 (girls) / under 6:30 (boys), pulse rate of 50 or less
- Excellent: 7:31-8:00 (girls) / 6:31-7:00 (boys), pulse rate of 51-55
- Good: 8:01-8:30 (girls) / 7:01-7:30 (boys), pulse rate of 56-60
- Average: 8:31-9:00 (girls) / 7:31-8:00 (boys), pulse rate of 61-65
- Fair: 9:01-9:30 (girls) / 8:01-8:30 (boys), pulse rate of 66-70
- Low: 9:31-10:00 (girls) / 8:31-9:00 (boys), pulse rate of 71-75
- Poor: 10:01 plus (girls) / 9:01 plus (boys), pulse rate of 76 plus
Strength and Muscular Endurance
Strength is the capacity of a muscle to generate force. Strengthening actions include pushing up against a wall and lifting weights. A muscle's strength increases with the amount of weight it can raise. When you overwork your muscles or demand more of them than they are capable of, you develop strength.
The capacity to use strength over an extended length of time is known as muscular endurance. This comprises a muscle's capacity for repetitive motion. It also refers to the capacity to maintain a contraction for an extended amount of time. Numerous daily tasks call for perseverance. For instance, it takes muscular endurance to install shelves while maintaining a strong hold on a screwdriver.
Strength and endurance are most frequently assessed in the legs, upper body, and abdominal region. Abdominal strength is tested through sit-ups. Lay on your back and interlock your hands behind your neck to perform sit-ups. When your feet are flat on the ground, draw your feet back while bending your knees. Never perform a sit-up with your legs straight. Your hip muscles and your abdominal muscles will both be working to curl your body up if you perform sit-ups with your legs straight. Your thighs and lower legs need to form a straight angle. While holding both of your ankles, have a buddy position one knee in the space between your feet.
Curl your body upward such that your elbows extend past your knees to do a sit-up. Your trunk should go past the upright position when you sit up. Return to the ground gently. Make careful you come up with a curled back as opposed to a straight or arched back. Don't let yourself fall back heavy or try to lift yourself up with your hands. Either might result in harm.
Pull-ups gauge the strength and stamina of the upper body. Start by grabbing an overhead bar with your palms facing away from you in preparation for a pull-up. Keep your arms straight while you hang. As you raise yourself, make sure your chin is over the top of the bar. With your arms straight, return to the beginning position. Make the most pull-ups you can. No time limit applies. Only give points for shots when your chin clears the bar. In between pull-ups, you must return to a "dead hang," with your elbows straight. Helping you count and holding you if you start to falter is a companion.
For individuals who are unable to complete a pull-up, an alternate test is the flexed-arm hang. Hold an overhead bar with your palms facing away from you, as if performing a pull-up. Lift your body up till your chin is over the bar while flexing your elbows like you would for a pull-up. To reach the flexed position, you might utilise a ladder or receive assistance. Have someone start timing you while you are in place and no one is assisting you. When you are unable to hold the position any longer, your time is up. The amount of time your chin remains over the bar determines your score. To find out how you did on these tests, see Figure 14-7.
|
Flexed arm hang Seconds |
|
|
30 plus |
Should be able to do one or more pull-ups; try again |
|
15-29 |
May be able to do a pull-up; keep working on upper
body |
|
up to 14 |
Need more work |
Figure 14-7 These
tables give ratings for the muscular strength and endurance tests. Use the
flexed-arm hang if you cannot do one pull-up.
|
|
Sit-ups |
Pull-ups |
||
|
Girls |
Boys |
Girls |
Boys |
|
|
Outstanding |
40 plus |
45 plus |
5 plus |
8 plus |
|
Excellent |
35-39 |
40-44 |
4 |
7 |
|
Good |
30-34 |
35-39 |
3 |
6 |
|
Average |
25-29 |
30-34 |
2 |
5 |
|
Fair |
20-24 |
25-29 |
1 |
3-4 |
|
Low |
15-19 |
20-24 |
0 |
2 |
|
Poor |
up to 14 |
up to 19 |
0 |
0-1 |
Key Points:
- Definition: Strength refers to a muscle's ability to generate force. It increases as the muscle is challenged with resistance, such as lifting weights or pushing against resistance.
- Muscle Development: Strength is developed when muscles are overworked or pushed beyond their current capacity, leading to adaptation and increased strength.
- Definition: Muscular endurance is the ability of a muscle or group of muscles to sustain repeated contractions or maintain a contraction for an extended period.
- Importance: Muscular endurance is essential for activities that require prolonged muscle usage, such as repetitive movements or holding positions over time.
- Purpose: The sit-up test measures abdominal strength and muscular endurance.
- Test Procedure: Lie on your back with your hands interlocked behind your neck. Bend your knees and keep your feet flat on the ground. Curl your body upward, bringing your elbows past your knees, and return to the starting position. Your score is determined by the number of sit-ups completed in one minute.
- Purpose: The pull-up test assesses upper body strength and endurance.
- Test Procedure: Hang from an overhead bar with your palms facing away from you. Keep your arms straight and pull your body upward until your chin is over the bar. Return to the starting position with your arms straight. Your score is based on the number of pull-ups completed with your chin clearing the bar.
- Purpose: The flexed-arm hang test is an alternative for individuals who cannot perform a pull-up.
- Test Procedure: Hang from an overhead bar with your palms facing away from you. Lift your body until your chin is over the bar and hold the position with flexed elbows. Your score is determined by the amount of time you can maintain the position.
- Outstanding: Sit-ups (Girls: 40+ / Boys: 45+), Pull-ups (Girls: 5+ / Boys: 8+)
- Excellent: Sit-ups (Girls: 35-39 / Boys: 40-44), Pull-ups (Girls: 4 / Boys: 7)
- Good: Sit-ups (Girls: 30-34 / Boys: 35-39), Pull-ups (Girls: 3 / Boys: 6)
- Average: Sit-ups (Girls: 25-29 / Boys: 30-34), Pull-ups (Girls: 2 / Boys: 5)
- Fair: Sit-ups (Girls: 20-24 / Boys: 25-29), Pull-ups (Girls: 1 / Boys: 3-4)
- Low: Sit-ups (Girls: 15-19 / Boys: 20-24), Pull-ups (Girls: 0 / Boys: 2)
- Poor: Sit-ups (Up to 14), Pull-ups (Up to 19) or (0-1)
Flexibility
Flexibility is the capacity to fully extend muscles through their range of motion and bend joints. Flexibility is a necessary component of all motions. Inflexible joints and muscles restrict mobility and increase the risk of injury. By being more flexible, you can help avoid backaches, muscle sprains, and other issues. Activities like gymnastics and dancing require a high level of flexibility.
No one test can accurately assess your total flexibility since flexibility encompasses all of your muscles and joints. One flexibility test is the sit-and-reach test, which is demonstrated here. The main muscles in your lower back and the backs of your legs are put to the test for flexibility. Since these muscles are sometimes the first to tense up, their flexibility aids in demonstrating your overall flexibility. Figure 14-8 provides you with a rating scale for this test.
|
|
Sit-and-Reach Test |
|
|
Girls |
Boys |
|
|
Excellent |
+5 to +8 in. |
+4 to +6 in. |
|
Good |
+2 to +4 in. |
+1 to +3 in. |
|
Average |
+2 in. |
+1 in. |
|
Fair |
-1 to +2 in. |
-3 to +1 in. |
|
Low |
-4 to -2 in. |
-6 to -3 in. |
Figure 14-8 This
table gives ratings for the sit-and-reach test. Distance reached beyond toes is
plus (+); distance short of toes is minus (-).
Sit with your feet flat against a sturdy surface and your legs straight. Don't put on shoes. Stretch your arms forward as far as possible without experiencing any pain. Hold this posture for three counts. Don't stoop to your knees. Avoid bouncing back and forth since this might harm your muscles and tendons. Have someone count the inches between your fingertips and your feet's soles. A minus score is given for the distance if you can't touch your toes. A positive distance score is achieved if you can extend your reach past your toes.
Key Points:
Flexibility:
- Definition: Flexibility refers to the ability of muscles and joints to move through their full range of motion and bend easily without causing pain or discomfort.
- Importance: Having good flexibility is essential for maintaining proper posture, preventing muscle imbalances, reducing the risk of injury, and improving overall movement efficiency.
- Purpose: The sit-and-reach test is a common measure of flexibility, particularly in the lower back and hamstring muscles.
- Test Procedure: Sit on the floor with your legs extended straight in front of you and your feet against a solid surface. Keep your knees flat on the floor and your feet together. Slowly reach forward with both hands, sliding them along the measuring scale or ruler. Hold the furthest point you can reach without bouncing or causing pain for three counts. The distance reached beyond your toes is recorded.
- Excellent: Girls (+5 to +8 inches), Boys (+4 to +6 inches)
- Good: Girls (+2 to +4 inches), Boys (+1 to +3 inches)
- Average: Girls (+2 inches), Boys (+1 inch)
- Fair: Girls (-1 to +2 inches), Boys (-3 to +1 inch)
- Low: Girls (-4 to -2 inches), Boys (-6 to -3 inches)
It's important to note that the sit-and-reach test assesses flexibility primarily in the lower back and hamstrings. Other flexibility tests may be necessary to evaluate flexibility in different muscle groups and joints throughout the body.
Remember to perform stretching exercises regularly to improve and maintain flexibility. Stretching should be done when the muscles are warm, and it should be performed in a controlled and pain-free manner. Seek guidance from a qualified fitness professional or physical therapist for a comprehensive flexibility program tailored to your needs and goals.
Motor Skills
A variety of motor abilities are used to achieve overall coordination. Motor skills include balance and movement control. All the other components of fitness come together through such motor abilities. Watching talented sportsmen or dancers in action demonstrates well-developed motor abilities.
distinct movements need distinct sets of motor abilities, including running, walking, balance beam, and varied leaps. As a result, no one test can capture all the motor abilities involved in a given activity. An agility test and the standing broad jump, however, can help you learn more about your skills in these areas. Your motor abilities are also often assessed by these two exams.The distance has a good rating.
The standing wide jump is a test of balance and physical strength. Put yourself in front of the floor queue. Bending your knees and swinging your arms backwards. Then sprang as far forward as you could. To assist yourself leap farther, swing your arms forward as you are jumping. When you land on your back heel, mark the location. Use your best leap to determine your score after a few tries. Your height is the typical distance covered by a leap. Ratings for both this test and the agility test are shown in Figure 14-11.
Your ability to swiftly change directions is evaluated by the agility test. Place two parallel tape strips on the floor eight feet apart, with a third one in the middle, before beginning the agility test. Place a foot on either side of the centre line as you stand. Sidestep to the left till your left foot crosses the left line while having someone time you. Once your right foot has crossed the right line, sidestep back to the right.
Keep taking sidesteps to the left and right. The amount of times both feet cross the centre line in 20 seconds determines your score. The test won't count if your feet are in sync. Throughout the whole test, you must face ahead. Put on rubber-soled footwear. You might slide if you wear shoes with leather or other non-grip soles.
|
|
Standing Broad Jump |
Agility Test |
|
|
Girls |
Boys |
Times crossed middle line |
|
|
Outstanding |
80 in. or more |
90 in. or more |
20 or more |
|
Excellent |
73-79 in. |
83-89 in. |
18-19 |
|
Good |
66-72 in. |
76-82 in. |
16-17 |
|
Averag |
59-65 in. |
69-75 in. |
15 |
|
Fair |
52-58 in. |
62-68 in. |
13-14 |
|
Low |
45-51 in. |
55-61 in. |
11-12 |
|
Poor |
38-44 in. |
48-54 in. |
up to 10 |
Figure 14-11
This table gives ratings for motor skills tests.
Key Points:
Motor Skills:
- Definition: Motor skills refer to the ability to perform coordinated movements and control body actions with precision and efficiency.
- Importance: Motor skills are essential for performing physical activities and sports, as they involve balance, coordination, agility, and movement control. Developing and improving motor skills enhance overall athletic performance and functional movement abilities.
Standing Broad Jump:
Purpose: The standing broad jump test measures lower body power, strength, and balance.
Test Procedure: Start by standing with your feet shoulder-width apart behind a designated line. Bend your knees and swing your arms backward for momentum. Jump forward as far as possible, swinging your arms forward to assist in the jump. Land on your back heel and mark the spot where you land. Repeat the jump a few times to determine your best leap. The distance covered is measured as your score.
Agility Test:
Purpose: The agility test assesses your ability to change direction quickly and efficiently.
Test Procedure: Set up two parallel tape strips on the floor, eight feet apart, with a third strip in the middle. Stand with your feet on either side of the center line. Sidestep to the left until your left foot crosses the left line, then quickly sidestep back to the right when your right foot crosses the right line. Keep alternating sidesteps for 20 seconds. The number of times both feet cross the center line determines your score.
Rating Scale for Motor Skills Tests:
- Outstanding: Standing Broad Jump (Girls: 80 inches or more, Boys: 90 inches or more) and Agility Test (20 or more times crossed middle line)
- Excellent: Standing Broad Jump (Girls: 73-79 inches, Boys: 83-89 inches) and Agility Test (18-19 times crossed middle line)
- Good: Standing Broad Jump (Girls: 66-72 inches, Boys: 76-82 inches) and Agility Test (16-17 times crossed middle line)
- Average: Standing Broad Jump (Girls: 59-65 inches, Boys: 69-75 inches) and Agility Test (15 times crossed middle line)
- Fair: Standing Broad Jump (Girls: 52-58 inches, Boys: 62-68 inches) and Agility Test (13-14 times crossed middle line)
- Low: Standing Broad Jump (Girls: 45-51 inches, Boys: 55-61 inches) and Agility Test (11-12 times crossed middle line)
- Poor: Standing Broad Jump (Girls: 38-44 inches, Boys: 48-54 inches) and Agility Test (up to 10 times crossed middle line)
These ratings provide an indication of your performance in terms of motor skills, with higher numbers indicating better performance.
Improving motor skills can be achieved through specific exercises, drills, and training programs that focus on balance, coordination, agility, and movement patterns related to your specific sport or activity. Consult with a qualified coach or trainer to develop a targeted training plan to enhance your motor skills.
Body Composition
Body composition is the ratio of the quantity of fat tissue to the other tissues in your body. Your body composition is determined by how much of your weight is made up of fat, not how much you weigh. You might be thin but have weak muscular development and relatively more fat, or you can be slim but have a robust, athletic physique and very little fat. A skinfold calliper is a straightforward instrument used to measure body fat. You may use it to determine how much of your body's weight is made up of fat and how much is not.
This exam should probably be carried out in private. To measure your skinfolds, you will want a calliper measurement expert. Typically, the right side of the body is used to measure skinfolds. At each site, measurements are often taken twice or three times. As the skinfold measurement for the area being measured, use the average of the values. To obtain an average reading of total body fat, two locations are assessed.
The triceps and side of the waist should be measured on females. On the back of the upper arm, halfway between the shoulder and elbow joints, measure the triceps skinfold. Measure slightly above the hipbone for the side of the waist. Boys should have their measures taken at the front of the thigh and the base of the shoulder blade. The front of the leg, halfway between the hip and knee, should be used to measure the thigh.
Grab the skin between the thumb and fingers and pull the fold away from the underlying muscle to measure it. One-half inch below the finger pinch, align the calliper pincers.
Figure 14-14 makes it easy to estimate your body fat percentage. Your two skinfold values will appear on those scales where a ruler is laid across those spots. Your percent fat number is determined by where the ruler crosses the percent fat scale. For instance, a girl with 20 millimetre skinfold values has a 24 percent fat body composition. A boy with skinfold measurements of 20 millimetres apiece has a 20% fat body composition.
Your body's distribution of fat is influenced by your sex, your genes, and your age. Body fat distribution refers to the distribution of fat cells throughout your body. Women frequently carry extra weight in their upper arms, hips, and legs. The abdomen is where guys frequently retain fat. Your fat tissues develop in a unique manner that is unique to you. All of your body's fat tissue contributes to weight loss. You may conduct workouts to tighten the underlying muscle in a specific location, but you cannot exercise to remove fat from specific areas. Additionally, you cannot sweat fat away. Water and other liquids are all that are perspiration.
Remember that combining exercise with a reasonable diet is the greatest approach to lose weight and keep it off. When the energy from the food you eat is not used throughout your regular activities, your fat cells expand. Fat may be stored from any type of food.
|
|
Percent Fat in Total Body Weight |
|
|
Girls |
Boys |
|
|
Very low |
16-18 |
7-10 |
|
Low |
18-20 |
10-13 |
|
Average |
20-24 |
13-17 |
|
Above average |
24-29 |
17-22 |
|
Very high |
29-35 |
22-30 |
|
Obese |
35 or more |
30 or more |
Figure 14-14 Use the scales below to find your percent fat from your skinfold measurements. Then check the ratings for percent fat (Table above in green).
Key Points:
- Definition: Body composition refers to the proportion of fat, muscle, bone, and other tissues in your body. It is not solely about body weight but rather the distribution of these different components.
- Importance: Understanding your body composition is important for assessing overall health and fitness. It helps differentiate between weight due to muscle mass and weight due to excess fat. Maintaining a healthy body composition, with an appropriate ratio of muscle to fat, is beneficial for overall well-being.
- Purpose: Skinfold calipers are used to estimate body fat percentage by measuring the thickness of skinfolds at specific sites on the body.
- Measurement Procedure: The skinfold measurements are typically taken on the right side of the body. Measurements are taken twice or three times at each site, and the average value is used. Two locations are commonly assessed to estimate total body fat.
- Females: Measure the triceps skinfold (back of the upper arm, halfway between shoulder and elbow) and the waist skinfold (slightly above the hipbone).
- Males: Measure the thigh skinfold (front of the leg, halfway between hip and knee) and the suprailiac skinfold (base of the shoulder blade).
- Very Low: Girls (16-18%), Boys (7-10%)
- Low: Girls (18-20%), Boys (10-13%)
- Average: Girls (20-24%), Boys (13-17%)
- Above Average: Girls (24-29%), Boys (17-22%)
- Very High: Girls (29-35%), Boys (22-30%)
- Obese: Girls (35% or more), Boys (30% or more)
Lesson Review
Being physically fit helps you stay healthy and carry out your daily activities. Physical fitness is made up of cardiorespiratory endurance, muscular strength and endurance, flexibility, motor skills, and body composition.
- What is physical fitness?
- What is cardiorespiratory endurance?
- What distance would an average standing broad jump cover?
- What are the five components of fitness?
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