Unit 2: Fitness Measurements and Appraisals
Chapter 4
Cardiorespiratory Appraisals
Healthy Active Living
Copyright © 2010 Thompson Educational Publishing, Inc.
Key Terms
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cardiorespiratory appraisals
aerobic fitness
VO2 MAX
Resting Heart Rate
Target Heart Rate Zone
Modified Canadian Aerobic Fitness Test (mCAFT)
12-Minute Run
Breath Sound Check and Talk Test
Beep Test
Unit 2
Fitness Measurements and Appraisals
Healthy Active Living
Copyright © 2010 Thompson Educational Publishing, Inc.
Chapter 4-2
Cardiorespiratory Appraisals
Cardiorespiratory Fitness
• Finding Appraisals that Are Right for You
• Consult with your physical education teacher if you
aren’t certain which appraisals are best for you
• Alert your physical education teacher if you have
medical reasons for not participating in the appraisals
Unit 2
Fitness Measurements and Appraisals
Healthy Active Living
Copyright © 2010 Thompson Educational Publishing, Inc.
Chapter 4-3
Cardiorespiratory Appraisals
What Is Aerobic Fitness?
• Aerobic fitness:
• Refers to the overall efficiency of the heart, lungs,
blood vessels, and exercising muscles
• VO2 MAX
• The amount of oxygen consumption during intense
(“maximal”) effort
Unit 2
Fitness Measurements and Appraisals
Healthy Active Living
Copyright © 2010 Thompson Educational Publishing, Inc.
Chapter 4-4
Cardiorespiratory Appraisals
What Is Aerobic Fitness?
• Resting Heart Rate (RHR)
• Average of 70 to 80 beats per minute (bpm)
• Finding your pulse:
• Place fingers on the carotid artery (neck) or radial
artery (wrist)
• Count each time over the course of a minute that the
artery “pulses” against your fingers
Unit 2
Fitness Measurements and Appraisals
Healthy Active Living
Copyright © 2010 Thompson Educational Publishing, Inc.
Chapter 4-5
Cardiorespiratory Appraisals
Target Heart Rate Zone
• To find your Target Heart Rate Zone:
• Find your Heart Rate Reserve (HRR):
• Maximal Heart Rate (MHR) = 220 – your age
• Heart Rate Reserve (HRR) = MHR – RHR
• Then calculate your Target Heart Rate Zone:
• Upper limit = (85 percent of HRR) + RHR
• Lower limit = (50 percent of HRR) + RHR
Unit 2
Fitness Measurements and Appraisals
Healthy Active Living
Copyright © 2010 Thompson Educational Publishing, Inc.
Chapter 4-6
Cardiorespiratory Appraisals
Modified Canadian Aerobic Fitness Test
• The only aerobic fitness test in the CPAFLA
appraisals
• Sub-maximal appraisal
• Standardized for persons 15 years and over
• Ceiling Heart Rate set at 85 percent of the
Maximal Heart Rate (MHR)
Unit 2
Fitness Measurements and Appraisals
Healthy Active Living
Copyright © 2010 Thompson Educational Publishing, Inc.
Chapter 4-7
Cardiorespiratory Appraisals
Modified Canadian Aerobic Fitness Test
– cont’d
• Getting Started:
• Complete one or more sessions of three minutes of
stepping until you reach the Ceiling Heart Rate for your
age group
• Pace is predetermined by a recording
• “Two-Step” or “One-Step” technique
Unit 2
Fitness Measurements and Appraisals
Healthy Active Living
Copyright © 2010 Thompson Educational Publishing, Inc.
Chapter 4-8
Cardiorespiratory Appraisals
Modified Canadian Aerobic Fitness Test
– cont’d
• Practise the Movements First:
• Practise the sequence with and then without the
recording
• Practise the stepping motion so that both feet end up
on the top step with legs extended, and your back
straight
• Maintain a constant stepping tempo
• Practise finding your heart rate within the time allotted
Unit 2
Fitness Measurements and Appraisals
Healthy Active Living
Copyright © 2010 Thompson Educational Publishing, Inc.
Chapter 4-9
Cardiorespiratory Appraisals
mCAFT
Ready, Set, Go!
• Obtain your Ceiling Heart Rate
• Stop the test if you begin:
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To stagger
Feel dizzy
Have extreme leg pain
Feel nausea
Feel chest pain
• Stop when your heart rate is equal to or above your
Ceiling Heart Rate
Unit 2
Fitness Measurements and Appraisals
Healthy Active Living
Copyright © 2010 Thompson Educational Publishing, Inc.
Chapter 4-10
Cardiorespiratory Appraisals
Oxygen Used (O2 Cost)
Unit 2
Fitness Measurements and Appraisals
Healthy Active Living
Copyright © 2010 Thompson Educational Publishing, Inc.
Chapter 4-11
Cardiorespiratory Appraisals
Finding Your Aerobic Fitness Score (AFS)
• AFS = 10  [17.2 + (1.29  O2 cost) –
(0.09  weight in kg) – (0.18  age)]
• Locate your Health Benefit Zone using the table
on page 65 in your Healthy Active Living textbook
Unit 2
Fitness Measurements and Appraisals
Healthy Active Living
Copyright © 2010 Thompson Educational Publishing, Inc.
Chapter 4-12
Cardiorespiratory Appraisals
The 12-Minute Run
• Suitable for all fitness levels
• Determines one’s aerobic capacity based on the
distance completed over 12 minutes
• Need a running surface marked off by 100-metre
markers and a partner to keep track of your laps
Unit 2
Fitness Measurements and Appraisals
Healthy Active Living
Copyright © 2010 Thompson Educational Publishing, Inc.
Chapter 4-13
Cardiorespiratory Appraisals
The 12-Minute Run
Ready, Set, Go!
• Select a pace that will enable you to run for 12
minutes
• Pick up the pace, if possible, at the 10-minute
mark
• At the end of the appraisal, record the distance
covered in laps and metres in your activity
handbook
Unit 2
Fitness Measurements and Appraisals
Healthy Active Living
Copyright © 2010 Thompson Educational Publishing, Inc.
Chapter 4-14
Cardiorespiratory Appraisals
Breath Sound Check and Talk Test
• Breath Sound Check
• You should be able to hear your breathing while
exercising aerobically
• Talk Test
• You should be able to carry on a conversation during
your aerobic activity
Unit 2
Fitness Measurements and Appraisals
Healthy Active Living
Copyright © 2010 Thompson Educational Publishing, Inc.
Chapter 4-15
Cardiorespiratory Appraisals
The Beep Test
Ready, Set, Go!
• A maximal appraisal
• A highly accurate way to measure your maximal oxygen
consumption or VO2 MAX
• Conducted over a 20-metre distance
• Move between pylons before the next beep sound
• The test ends when you have missed getting to a pylon for two
consecutive beep sounds
Unit 2
Fitness Measurements and Appraisals
Healthy Active Living
Copyright © 2010 Thompson Educational Publishing, Inc.
Chapter 4-16
Cardiorespiratory Appraisals
The Beep Test
How Did You Do?
Unit 2
Fitness Measurements and Appraisals
Healthy Active Living
Copyright © 2010 Thompson Educational Publishing, Inc.
Chapter 4-17
Cardiorespiratory Appraisals
Unit 2: Fitness Measurements
and Appraisals
Chapter 5
Muscular Strength and Endurance
Appraisals
Healthy Active Living
Copyright © 2010 Thompson Educational Publishing, Inc.
Key Terms
• musculoskeletal fitness
• muscular strength/
endurance
• flexibility
• Grip Strength Appraisal
• Push-Ups
• Partial Curl-Ups Appraisal
• Sit-and-Reach Appraisal
Unit 2
Fitness Measurements and Appraisals
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Vertical Jump Appraisal
performance-level appraisals
Dot Drill
Illinois Agility Run
Wall-Ball Toss
20- and 40-Yard Sprints
Chin-Ups/Flexed-Arm Hang
Appraisals
Healthy Active Living
Copyright © 2010 Thompson Educational Publishing, Inc.
Chapter 4-19
Cardiorespiratory Appraisals
Musculoskeletal Fitness
• Refers to muscular strength and muscular endurance, as
well as the flexibility of your joints
• Muscular Strength:
• The maximum force a muscle can exert in a single
contraction
• Muscular Endurance:
• A muscle’s ability to perform repeatedly without fatigue
• Flexibility:
• The ability of joints to bend through their full range of
movement (ROM)
Unit 2
Fitness Measurements and Appraisals
Healthy Active Living
Copyright © 2010 Thompson Educational Publishing, Inc.
Chapter 4-20
Cardiorespiratory Appraisals
Grip Strength
Ready, Set, Go!
• Use a device called a hand-grip dynamometer
• Specifically measures the strength of your forearm
muscles, but a good indicator of overall muscular strength
• Measure both hands alternatively—two trials for each
hand
• Add the two maximum scores for each hand to determine
your hand-grip score
Unit 2
Fitness Measurements and Appraisals
Healthy Active Living
Copyright © 2010 Thompson Educational Publishing, Inc.
Chapter 4-21
Cardiorespiratory Appraisals
Push-Ups
Ready, Set, Go!
• All-round indicator of upper-body strength
• Two variations:
• Modified—CPAFLA standardizes the score for females based
on modified push-ups
• Standard—CPAFLA standardizes the score for males based
on standard push-ups
• Involves performing as many consecutive push-ups as
possible with no time limit
Unit 2
Fitness Measurements and Appraisals
Healthy Active Living
Copyright © 2010 Thompson Educational Publishing, Inc.
Chapter 4-22
Cardiorespiratory Appraisals
Partial Curl-Up
Ready, Set, Go!
• Measures the muscular strength and endurance of the
anterior trunk—specifically, rectus abdominis (“the core”)
• Done to a 50 beat per minute count (set by a metronome)
• Goal is to perform a maximum of 25 consecutive curl-ups
in one minute
Unit 2
Fitness Measurements and Appraisals
Healthy Active Living
Copyright © 2010 Thompson Educational Publishing, Inc.
Chapter 4-23
Cardiorespiratory Appraisals
Sit-and-Reach
Ready, Set, Go!
• Use a device called a flexometer
• Allows you to measure how far you can reach forward from
a sitting-up position
• Specifically measures joint flexibility
• Factors that can affect flexibility:
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Structure of joint
Bulk of muscle close to joint
Length of ligaments and tendons
Growth spurts in young people
Muscle tightness
Unit 2
Fitness Measurements and Appraisals
Healthy Active Living
Copyright © 2010 Thompson Educational Publishing, Inc.
Chapter 4-24
Cardiorespiratory Appraisals
Vertical Jump
Ready, Set, Go!
• Measures “muscular power” (the ability to exert a
large amount of force quickly)
• Requires the use of almost all the major muscles in
the body
• Need a partner, a wall, and a measuring tape
Unit 2
Fitness Measurements and Appraisals
Healthy Active Living
Copyright © 2010 Thompson Educational Publishing, Inc.
Chapter 4-25
Cardiorespiratory Appraisals
Vertical Jump
Ready, Set, Go!
• Estimating Your “Peak Leg Power” (PLP) from the vertical
jump:
PLP =(60.7  jump height in cm) + (45.3  body mass in kg) – 2055
Unit 2
Fitness Measurements and Appraisals
Healthy Active Living
Copyright © 2010 Thompson Educational Publishing, Inc.
Chapter 4-26
Cardiorespiratory Appraisals
Performance-Level Appraisals
• Focus on specific movement skills:
• Speed
• Agility
• Coordination
• Intended for measuring and improving particular aspects
of performance
Unit 2
Fitness Measurements and Appraisals
Healthy Active Living
Copyright © 2010 Thompson Educational Publishing, Inc.
Chapter 4-27
Cardiorespiratory Appraisals
The Dot Drill
• Part of the Bigger, Faster, Stronger program and assesses:
• Quickness
• Agility
• Muscular endurance
• Performed on a configuration of painted dots forming a
rectangle
• Includes five patterns repeated six times consecutively in
quick succession
Unit 2
Fitness Measurements and Appraisals
Healthy Active Living
Copyright © 2010 Thompson Educational Publishing, Inc.
Chapter 4-28
Cardiorespiratory Appraisals
Illinois Agility Run
• A good appraisal for sports or activities that involve
changing direction and weaving around objects or
opponents
• Course laid out on a flat surface at least 15 metres long and
8 metres wide
• Four cones placed at the corners of a 10  5 metre
rectangle to mark the start, finish, and two turning points
• Four cones placed 3.3 metres apart along a line in the
centre
Unit 2
Fitness Measurements and Appraisals
Healthy Active Living
Copyright © 2010 Thompson Educational Publishing, Inc.
Chapter 4-29
Cardiorespiratory Appraisals
Wall-Ball Toss
• Specifically measures hand-eye coordination
• Throw a tennis ball against a wall from waist level and catch
it with the opposite hand
• Lasts for 30 or 60 seconds
• Record the number of successful catches that do not hit the
floor
Unit 2
Fitness Measurements and Appraisals
Healthy Active Living
Copyright © 2010 Thompson Educational Publishing, Inc.
Chapter 4-30
Cardiorespiratory Appraisals
20-Yard and 40-Yard Sprint
• Specifically measures your ability to start from a stationary
position and attempt to reach a high velocity as quickly as
possible
• Mark off 20 yards and 40 yards with a measuring tape
• Two timers required:
• One for 20 yards
• One for 40 yards
• On command, run as fast as possible for 40 yards
• Record your time at the 20-yard and 40-yard markers
Unit 2
Fitness Measurements and Appraisals
Healthy Active Living
Copyright © 2010 Thompson Educational Publishing, Inc.
Chapter 4-31
Cardiorespiratory Appraisals
Chin-Ups and Flexed-Arm Hang
• Measure muscular strength and endurance of the:
• Forearms
• Arms
• Shoulders
• Chin-ups require movement, flexed-arm hang is an
isometric contraction (no movement)
• Requires a horizontal bar 3.81 cm in diameter and
positioned at a height that allows you to hang without
touching the ground.
Unit 2
Fitness Measurements and Appraisals
Healthy Active Living
Copyright © 2010 Thompson Educational Publishing, Inc.
Chapter 4-32
Cardiorespiratory Appraisals
Unit 2: Fitness Measurements
and Appraisals
Chapter 6
Body Composition Appraisals
Healthy Active Living
Copyright © 2010 Thompson Educational Publishing, Inc.
Key Terms
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body composition
Body Mass Index (BMI)
endomorph
mesomorph
ectomorph
Waist Circumference (WC)
Waist-to-Hip Ratio (WHR)
Unit 2
Fitness Measurements and Appraisals
Healthy Active Living
Copyright © 2010 Thompson Educational Publishing, Inc.
Chapter 4-34
Cardiorespiratory Appraisals
Body Composition
• What Is Body Composition?
• The distribution of fat throughout the body in relation
to bone, muscle, and other tissue
• Body composition appraisals help determine
whether there are health issues to be concerned
about
Unit 2
Fitness Measurements and Appraisals
Healthy Active Living
Copyright © 2010 Thompson Educational Publishing, Inc.
Chapter 4-35
Cardiorespiratory Appraisals
Body Mass Index (BMI)
• Provides a rough indication as to whether your
body weight (mass) is appropriate for your height
• Does not distinguish between body fat and dense
muscle
• Does not take into account where body fat resides
• CPAFLA recommends that this appraisal be
combined with the Waist Circumference appraisal
Unit 2
Fitness Measurements and Appraisals
Healthy Active Living
Copyright © 2010 Thompson Educational Publishing, Inc.
Chapter 4-36
Cardiorespiratory Appraisals
BMI Formula
David is 1.68 m tall and weighs 83.5 kg:
David’s BMI is 29.6
Unit 2
Fitness Measurements and Appraisals
Healthy Active Living
Copyright © 2010 Thompson Educational Publishing, Inc.
Chapter 4-37
Cardiorespiratory Appraisals
Somata (Body) Types
• Ectomorph
• Mesomorph
• Very thin
• Long boned
• Little muscle or fat
• Endomorph
• Soft
• Round pear shape
• Excess fat around hips and
waist
• Little muscle definition
Unit 2
Fitness Measurements and Appraisals
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Naturally well muscled
Broad shoulders
Narrow waist
Put on muscle easily
Healthy Active Living
Copyright © 2010 Thompson Educational Publishing, Inc.
Chapter 4-38
Cardiorespiratory Appraisals
Waist Circumference (WC) and BMI
• Effective in predicting the health risks that come
with excess fat weight around your midsection
• Find your WC by measuring your waist to the nearest
0.5 cm with the help of a partner and a measuring tape
• Provides a good indication of your body
composition when combined with BMI value
Unit 2
Fitness Measurements and Appraisals
Healthy Active Living
Copyright © 2010 Thompson Educational Publishing, Inc.
Chapter 4-39
Cardiorespiratory Appraisals
Waist-to-Hip Ratio
• Excellent indicator of cardiorespiratory risk for
adults
• Not a CPAFLA appraisal
• Examines relative proportion of fat stored around
your waist and hips
• Useful measure of body fat distribution
Unit 2
Fitness Measurements and Appraisals
Healthy Active Living
Copyright © 2010 Thompson Educational Publishing, Inc.
Chapter 4-40
Cardiorespiratory Appraisals
Apples and Pears
• Apple-like appearance:
• Fat stored above the waist in the abdominal area
where many vital organs are located
• Have a greater chance of developing cardiovascular
diseases (high blood pressure, strokes, and heart
attacks)
• Pear-like appearance:
• Fat stored below the waist on the hips and thighs
Unit 2
Fitness Measurements and Appraisals
Healthy Active Living
Copyright © 2010 Thompson Educational Publishing, Inc.
Chapter 4-41
Cardiorespiratory Appraisals