Fitness Testing What You Need To Know

Health Related Components of Fitness Muscular Strength—a muscle’s ability to exert force Muscular Endurance—the ability to use a muscle many times without getting tired Flexibility—the range of motion of muscles and joints Cardiovascular Fitness—the ability to exercise the entire body for longer periods of time Body Composition—the ratio of fat to muscle, bone and other tissues that compose the body

Presidential Physical Fitness Challenge This is a battery of tests to assess fitness levels This program began in 1957 under President Dwight Eisenhower Four of the five health related components of fitness are assessed in this battery of tests

Cardiovascular Fitness The Mile Run is performed to evaluate Cardiovascular Fitness Students cover a distance of 1 mile in the shortest time possible We may do the Pacer in the winter months to assess Cardiovascular Fitness

Flexibility The Sit and Reach Test is used to measure flexibility Students place their feet on the measuring box and reach forward as far as possible

Muscular Strength and Muscular Endurance The Push Up test is used to assess Muscular Strength and Muscular Endurance Students do as many 90-degree push ups as possible

Muscular Strength and Muscular Endurance The Curl Ups test is used to evaluate Muscular Strength and Muscular Endurance Students will perform as many curl ups as possible within a one-minute time period

Body Composition We do NOT assess body composition in our PE classes at JMS There are three common ways to evaluate body composition: 1) electrical impedance, 2) skin fold calipers, 3) Under water displacement

Agility The Shuttle Run is performed to test agility Students will transfer two blocks located 10 yards away past the starting line as quickly as possible Agility is NOT considered a health related component of fitness

Benefits of Exercise IMPROVE INCREASE HELP Appearance and muscle tone Level of energy Cope with stress Body Image Success in school work or on the job Sleep better Overall health Life expectancy

Three Parts to a Workout Warm Up Activity/Training/Exercise Cool Down/Stretching Active warm up to raise the core temperature of the body Performance of the activity Lowering the core temperature / increase flexibility

HEAR the benefits of exercise H = Heart E = Energy A = Appearance R = Resists Disease You heart will be stronger and healthier You energy level will increase to daily activities Improves Muscle Tone Immune system becomes stronger Heart will resist heart disease Helps you relax and sleep better Improves Body Image Increases life expectancy You will breathe easier during exercise Avoid feeling sleepy and drowsy throughout the day Helps burn calories and aids in weight control Improves overall health

Aerobic vs. Anaerobic Aerobic exercise – is any activity that requires the presence of oxygen for a fairly lengthy time. Examples include, jogging, biking, swimming. This can also be called Cardiovascular Exercise. Anaerobic exercise – is any activity that is a short burst type activity that is not effected by oxygen. Examples include sprinting, weight lifting and swinging a golf club.

Taking your pulse The two common places to find your pulse (heart rate) are on the neck and wrist.

Calculating your Target Heart Rate Zone Steps to calculate your Target Heart Rate Zone Step 1 Step 2 Step 3 Find your Maximum Heart Rate 220 – your age Find the High End of your THZ Max HR x .90 Find the Low End of your THZ Max HR x .60

Benefits of Stretching Injury Prevention: Increased flexibility will allow body parts and joints to move more freely thus lowering the chance of injury Improved Performance: A flexible joint requires less energy to move Reduced Muscle Soreness: After exercise, stretching can help reduce the soreness the following day

Stretching Tips Stretching should be static and steady, NOT ballistic or bouncy Stretch to where you can “feel the stretch”, not to pain Stretch at the end of the workout when the muscles are warm Hold a stretch for at least 15 seconds