S.H.S. Physical Education: FITNESS ASSESSMENT SELF REFLECTION

Physical Fitness: Two Main Categories Skill-relatedHealth-related

Skill-related Fitness Type of fitness that helps you excel in sports, leisure pursuits, recreation influenced by genetics influenced by genetics toughest to improve Includes:balancecoordinationagilityspeedpower

Health-Related Fitness Type of fitness that helps you live longer, improve quality of life, avoid hypokinetic diseases Need well-rounded program to hit all 5 Easier to improve than skill-fitness Includes: cardiovascular capacity muscular endurance Muscular strength flexibility body composition

HYPOKINETIC DISEASES Diseases or illnesses that are linked to an inactive lifestyle and connected to a lack of health-related fitness Includes: high blood pressure, heart disease, type 2 diabetes, obesity, back problems, stress illnesses, etc. Used to be looked at as adult illnesses, now being faced by our children as well

Lack of Fitness Linked to Decreased Lifespan British Medical Journal reports: Lack of fitness in health related areas “as hazardous as heavy smoking”, connected to premature death. (Praities, N. 2009) (Praities, N. 2009)

Benefits of Healthy Fitness / Exercise Improved concentration Brain cell growth Decreased depression, stress, anxiety Improved self-confidence Improved test scores: Cambridge Public Schools found a connection between health-fitness levels and MCAS scores.

Data Focus: The latest research linking fitness and brain function has inspired many changes in our physical education curriculum over the past several years. We have now placed an even stronger emphasis on helping our students reach a healthy level of physical fitness, since it is so important for living a happy and productive life.

Cardio Fitness & Body Composition *Greatest impact on academic performance For brain enhancement, get heart pumping & burn calories!!!!

CURL-UPS Objective: To measure abdominal strength/endurance by maximum number of curl-ups performed in one minute. AGE CURL- UPS 14 > AGE CURL- UPS 14 > > BOYS GIRLS

SIT AND REACH Objective: To measure flexibility of lower back and hamstrings. AGE SIT AND REACH (in.) AGE BOYS GIRLS

90 Degree Push-ups Objective: To measure flexibility of lower back and hamstrings AGE 90 Degree Push-ups 14 >14 15 > > AGE 90 Degree Push-ups 14 > 7> 7> 7> 7 15 > 7> 7> 7> 7 16 > 7> 7> 7> 7 17 > 7> 7> 7> 7 GIRLS BOYS

PACER CARDIOVASCULAR ASSESSMENT Objective: To measure heart/lung endurance AGE Healthy Range PACER AGE BOYSGIRLS

High School Boys/Girls PACER vs. Mile Equivalents Mile Run ScorePACER Score 13: : : : : : :0928 9:4032 9:2237 9:0441 8:4246 8:0451 7:4656 7:2567 7:1072 6:5278 6:3783 6:2289 6:1094 5: : : :23118 High School PACER vs. Mile Equivalents

ONE-MILE RUN Objective: To measure heart/lung endurance by fastest time to cover a one-mile distance. AGE MILE Healthy Ranges 147:00-9:30 157:00-9:00 167:00-8:30 177:00-8:30AGE 148:30-11:00 158:00-10:30 168:00-10:00 178:00-10:00 BOYSGIRLS

BMI (Body Mass Index) a range created by using your height and weight

Improving Fitness Levels Overloading : increasing demands on body systems and muscles, so that they can adapt to the physical stress, resulting in improvements

Get FIT F requency: how often you exercise I ntensity: how hard you exercise T ime: length of the exercise session **Increasing any variables with proper progressing will result in increased fitness. Goals will dictate which variables you increase (ex. Increase cardio fitness vs. decrease body fat, Increase muscular strength vs. muscular endurance & toning)

If you want to be healthy and fit, all it takes is a little effort! Last Year’s Second Semester PE students 161 students PRE-TEST: 25 students scored in the healthy zone in all areas (15%) POST-TEST: 86 students scored in the healthy zone in all areas (53%)

Modified PULL-UPS/FLEXED ARM HANG Objective: To measure upper body/core strength and endurance. AGEPULL-UPS(modified) AGEPULL-UPS(modified) BOYS GIRLS Flexed Arm HangAGE FLEXED ARM HANG SECS Flexed Arm Hang Modified Pull-upsAGE FLEXED ARM HANG SECS Modified Pull-ups