Health, Fitness and Wellness Assessment P.E. | Sean's Blog

2012/10/11

Last month, we learned about being healthy, fitness test and the 5 fitness components. The 5 fitness components are cardiovascular endurance, flexibility, body composition, muscular strength and muscular endurance.

What is Health? What is Cardiovascular Endurance, Flexibility, Body composition and Muscular Strength? How can and why should you test your fitness? What types of fitness test have you used? ?How did you do these tests??How can we compare our results with other people?

Health is a state of complete mental, physical and social well being.?Cardiovascular Endurance is about how long you can exercise.?Flexibility is about being able to move joints. Body composition is used to find the percentage of fat, bone and muscle in your body. Muscular Strength is the ability of a person or animal to exercise force on object using muscle, such as weight lifting, rugby, etc. I can test my fitness by doing exercises that are related the 5 health components, such as sit-ups, running long distances, etc. I should test my fitness so I know where my fitness score is. Also, it will lower the risk of getting disease, such as heart disease, lung disease, etc. I have done cooper test, fitness circuit, etc. In cooper test, you have to run many laps as you can in 12 minutes. You will calculate the distance after you run. So if 1 lap is 225 meters, and you ran 14 laps, then the distance that you ran in 12 minutes will be 3150 meters. In fitness circuit, you have to do activities. Activities are in circle. Each activities take 30 ? 60 seconds. When you finish an activity, you have to go to the next activity. You continue the circuit until you go back to the start. Activities are, weight lifting, push-ups, bar lifting, etc. Fitness circuit includes all 5 fitness components. I did these tests by thinking that I have to go further and not to stop or give up. These motivation helped me stay focused and also helped me continue the exercise until it finishes. We can compare our results by doing fitness tests (on above) and do BMI calculation (body mass index). To calculate BMI, you have to check your weight and height. Then you do the calculation.?BMI= Mass (lb) divide height (in)^2?x 703?or ?BMI= Mass (kg) divide height (m)². Finally, make the graph or table of fitness tests and BMI test that you did.

Show your?own analysis?of your own fitness levels. Reflect using evidence gained in the unit of where your fitness is? (this can include your scores-feelings, other evidence from outside of school)What areas of fitness are important to you and why?

I need to get higher cardiovascular endurance because my level of cardiovascular was low and also, I need to improve on muscle strength and flexibility because my level of these 2 fitness components were low too. I think I improved some part of the fitness components during this unit because every once a week, I go to swimming lesson. I have to swim 1 hour and 30 minutes. Sometimes I run couple of meters after school, and usually I do gymnastic exercise (flexibility) for 10 minutes in the morning.

In addition to your own analysis you should set out a plan to develop those areas you have identified as being important in your analysis. Set?yourself 3 goals for ?Fitness Development? over the next 3 months. They should be SMART goals.

1. Run 5 ? 10 minutes everyday, each morning.

2. Do 30 sit-ups everyday, each night.

3. Do weight lifting (2 kg), 3 times a week.

I chose these three goals because it covers the area of my weaknesses. Running for 5 ? 10 minutes everyday will change a lot, especially in the morning. Running makes my heart disease or lung disease risk lower, makes higher cardiovascular endurance, and makes higher concentration and motivation. Doing 30 sit-ups everyday is very good because it will gain more abdominal muscle. If I get used to it, I will increase 5 sit-ups every time. Doing weight lifting with 2 kg object, 3 times a week is very good for building up muscle of your arm. If I get used to it, I will increase 1 more kilogram every time. I will try to do my best on these three goals.

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Entry Filed under: P.E.. Posted in? P.E. .

Source: http://blogs.yis.ac.jp/18nabaris/2012/10/11/health-fitness-and-wellness-assessment-p-e/

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