1. Fitness Testing
What You Need To Know

2. 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

3. 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

4. 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

5. 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

6. 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

7. 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

8. 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

9. 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

10. 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

11. 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

12. 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

13. 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.

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

15. 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

16. 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

17. 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