fitness testing
Post on 23-Feb-2016
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FITNESS TESTING
GO FOR YOUR “PERSONAL BEST” AND PREPARE NOW!
THE HABITS YOU BUILD TODAY…
• Will protect your health for a lifetime!!!
CARDIOVASCULAR FITNESS
• This is the ability of the heart, lungs, blood vessels and blood to work efficiently and to supply the body with oxygen.
CARDIOVASCULAR FITNESS
• Allows you to do physical activity for a long time without getting tired.
CARDIOVASCULAR FITNESS
• Is sometimes called AEROBIC CAPACITY or cardiorespiratory fitness.
CARDIOVASCULAR FITNESS
• Jogging, swimming, and biking for long periods of time require good cardiovascular fitness!
MILE RUN : CARDIOVASCULAR ENDURANCE TEST
• 7t /8th boys: HFZ = 10:00 or less
• 7th/8th girls: HFZ = 11:00 or less
MUSCULAR STRENGTH
• This is the ability of muscles to lift a heavy weight or exert a lot of force.
• Weightlifters, parents or workers who lift children, and gymnasts must have good strength.
Push-Ups/ muscular strength test
• 7th/8th boys: (30) HFZ = 12-30
• 7th/8th girls: (15) HFZ = 7-15
MUSCULAR ENDURANCE
• This is the ability to use muscles for a long period of time without getting tired.
• For example, wrestling, rowing, hiking, backpacking, curl-ups.
CURL-UPS: muscular endurance test
• 7th/8th boys: (40) HFZ = 21-40
• 7th/8th girls: (35) HFZ = 18-35
FLEXIBILITY
• This is the ability to move all body parts and joints freely.
• Flexibility reduces chance of injury• Flexibility improves performance in sports and
dance
SHOULDER STRETCH: tests flexibility
• Pass if you can touch with both hands
TRUNK LIFT: tests muscular strength and flexibility
• All students – chin lift 9 to 12 inches to pass. Do not lift higher then 12 inches!
• HFZ is 9-12 inches
SET GOALS
• MAKE GOOD USE OF YOUR PE WARM-UP• SET A STEADY PACE ON YOUR DAILY JOG• SPEND 20 MINUTES AT HOME TO GET
STRONGER • WHAT DO YOU HOPE TO ACCOMPLISH?
WHAT IS A WORKOUT?
• A workout is 25 % perspiration and 75% determination.
• Stated another way, it in one part exertion and three parts self-discipline.
• Doing it is easy…once you get started.
WHAT IS A WORKOUT?
• A workout makes you feel better than you were yesterday.
• It strengthens the body, releases the mind, and toughens the spirit.
• When you work out regularly, your problems diminish and your confidence grows.
WHAT IS A WORKOUT?
• A workout is a personal triumph over laziness and procrastination.
• It is the badge of winners and the mark of organized, goal-oriented people who have taken charge of their destiny.
WHAT IS A WORKOUT?
• A workout is a wise use of time and an investment in excellence.
• It is a way of preparing for life’s challenges and proving to yourself that YOU have what it takes to do what is necessary.
WHAT IS A WORKOUT?
• A workout is a key that helps unlock the door to opportunity and success.
• Hidden within each of us is an extraordinary force.
• Physical and mental fitness are the triggers that can release it.
WHAT IS A WORKOUT?
• A workout is a form of recharging.• When you finish a workout, you don’t simply
feel better, you feel better about yourself.
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