1. EFFECTS OF PHYSICAL ACTIVITY

2. If we want to see the effects of our physical activity we should be consistent in our work out. Exercises should be long enough and done in specified amount of time and with certain intensity. If we want to see the effects of our physical activity we should be consistent in our work out. Exercises should be long enough and done in specified amount of time and with certain intensity. Just one hour per day of any physical exercises is enough for teenagers to elevate heartbeat and breath intake. Just one hour per day of any physical exercises is enough for teenagers to elevate heartbeat and breath intake. If a teenager does some kind of physical activity day by day such as going to school by bike, 30 minutes of increased intensity exercises are recommended. Those are only minimal requirements to maintain one’s actual stamina. You must increase the amount of time of the exercises if you want to rise your stamina level. If a teenager does some kind of physical activity day by day such as going to school by bike, 30 minutes of increased intensity exercises are recommended. Those are only minimal requirements to maintain one’s actual stamina. You must increase the amount of time of the exercises if you want to rise your stamina level.

3. TEST OF PHYSICAL EFFICIENCY AND STAMINA Physical efficiency is defined as body’s capability to undergo hard and long- lasting physical activity with simultaneous minimized level of fatigue. There are a few factors that determine human physical efficiency: Efficiency of energetic processes, oxygen to be precise, supplies of energetic substitutes in the body, fatigue tolerance, efficiency of the organism to regenerate after the physical activity. Physical efficiency develops in people up to age of 20. Over the age of 25 it decreases itself if not kept at the same level. Physical activity helps young people to develop and expand physical efficiency, and limits its decrease as far as older people are concerned.

4. RULES OF THE TEST This test is not very accurate. However, it is relatively simple and easy to do, even at home. What is needed to do this test is to learn how to take the pulse at the radial artery. The way we palpate it and take it should be demonstrated by the teacher.

5. PICTURE AND PULSE RATE TABLE The given picture and pulse rate table should simplify the evaluation of pulse.

6. PULSE RATE DATE PULSE AT REST PULSCE AFTER SQUATS PULSE AFTER 1 MINUTE PULSE AFTER 2 MINUTES PULSE AFTER 3 MINUTES

7. Taking the pulse should take 15 seconds, not 10, as it is easier to multiply by 4 than 6. The test consists in doing 30 squats in 1 minute ( squat per 2 seconds), and taking the pulse before the test, immediately after the test, and after 1, 2 and 3 minutes after the test. The teacher must say „ready up” 5 seconds before the test, then „start”. After 15 second he should say „stop”.

8. EVALUATION OF RESULTS The teacher discusses the result of one of the students (volunteer) and the rest of the students do the evaluation by themselves according to instruction given with the pulse rate table.

9. PHYSICAL FUNCTION TEST Physical function is understood as the biologic activity of the body. It depends on: Genetic factors, Genetic factors, environmental factors (physical and social), environmental factors (physical and social), lifestyle. lifestyle. Fitness does not necessarily need to be connected with major sport records. Person does not have to be physicaly well developed and still can reach considerable level of physical function in particular physcial activity areas.

10. TAKING THE TEST AND EVALUATION In order to take the test students should be in pairs so to help each other when the task dictates. Each try should be discussed and demonstrated. When the try is timed the teacher informs students when is start and stop, and also gives the infromation about the remaining time. Results of each try should be written down on paper. During the lesson the test of arms should not be done as it would take too much time to prepare. Also the test of stamina cannot be done. Nevertheless, these tests should be discussed and demonstrated. The students should do these tests at home. After the tries the teacher discusses the way of evaluation according to the rules in the table with the decription of the whole test, given to the students in the beginning of the lesson.