FITNESS TESTING

GO FOR YOUR “PERSONAL BEST” AND PREPARE NOW!

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 cardio respiratory 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.