1. How Fit are you? Being fit is a combination of having an efficient heart, strong muscles and being flexible. You are going to carry out some fitness tests to assess how fit you really are! Test 2 - How strong are your arm muscles? Method Use the scales. Pick one up and squeeze the scales as hard as you can. The force that you create is a measure of the strength of your bicep muscles in your arms. Under 200N - 0 points 201 - 250N - 1 point 251 - 300N - 2 points 301-350N - 3 points over 350N - 4 points Test 1 - How efficient is your heart? Method A. Step up on to the bench and down again. Do this at a speed of one step every second. B. Make sure you straighten your legs and stand up each time you step on and off the bench. Carry on for 4 minutes. C. Rest for one minute. Get your partner to count your pulse beats for 30 seconds. Record the number in the third line of your table. D. Rest for a further 30 seconds. Your partner must then take your pulse again for 30 seconds. Record the number. E. Repeat step D. F. Work out your fitness index.

2. Test 3 - How flexible are your joints? a) Shoulders Method Put your right hand over your shoulder so it is hanging down over your back. Put your left hand towards your back to meet it. How much of your right hand can you hold with your left? Can’t touch - 0 points Can just touch fingertips - 1 point Can hold quite a few fingers - 2 points Can hold hands - 3 points b) Hips Method Stand with your feet together and then lean over to touch your toes without bending your legs!! If you can’t reach move your legs apart until you can. Legs together - 3 points Legs slightly apart - 2 points Legs a long way apart (almost splits!) - 1 point Can’t do it at all - 0 points Now fill in your points in the results sheet and work out your overall fitness. Then answer these questions in your book: 1. Which test did you get the highest score in? 2. Which test would you expect the following people to get highest in: a) A male ballet dancer? b) A male marathon runner? c) A female gymnast? d) A male football player? e) A male weightlifter? 3. Does your highest score relate to the fitness activities you enjoy?

3. Divide number A by number B This is your fitness index over 85 - 4 points 76-85 - 3 points 66-75 - 2 points 51-65 - 1 point below 51 - 0 points Test 1 points: 1. Time of exercise in seconds 240 2. Multiply by 100 24000 A 3. 1st pulse count in 30 seconds 4. 2nd pulse count in 30 seconds 5. 3rd pulse count in 30 seconds 6. Total of 3 pulse counts 7. Multiply by 2 B Results Sheet Test 1 - How efficient is your heart? Test 2 - How strong are your arm muscles? Test 2 points: Test 3 - How flexible are your joints? Test 3a points: Test 3b points: Total points: The verdict: 12-14 High overall fitness 7-11 Average overall fitness Less then 7 Less than average overall fitness