During the weeks in Physical Education, we have been learning about Health and Fitness. To find out how fit we are, we ran a variety of different tests, to find our strengths and weaknesses. Running and circuit training were two of the main tests we did in this unit.
Recording our progress helped. We were able to look at how we improved, but also checked areas we needed to improve. We learned and tested types of fitness: Cardiovascular Endurance, Muscular Endurance, Muscular Strength, Flexibility and Body Composition. Socially: Friendship and being supported by other beings.
Health: ‘A state of complete mental, physical, social well being’. Physically: Good heart, lungs and blood system. Mentally: Staying strong with stress and controlling your emotions.
Cardiovascular Endurance: Cardiovascular Endurance is used to measure how long you stay active and have your heart keep pumping without getting tired. The better Cardiovascular Endurance, the easier it will be for marathon runners, swimmers and long demanding sports.
The first few classes of our unit, we ran. Our first run, was a long distance run, starting from our school and then circling around a nearby park, then heading back. This run was approximately 3.0 km.
Our second run, was a cooper test. Cooper tests is a run with a time limit, and record how far you can run. Our time limit was 12 minutes, and our track was 121 metres. I ran 2,238.5 metres. This is a total of 18 and 1/5 laps. I stopped a few times, but kept going.
I am currently twelve years-old, and this chart starts with the age thirteen. I would be in the ‘average’ category. I am happy with my results and think I did a good job. My partners Toshi and Francisco helped me by encouraging me. I was pleased and kept going.
After our runs, we have been doing circuit training. Circuit training is a variety of different movements. We did many pushups, sit-ups and burpees. These were the few things to find out our Cardiovascular Endurance.
Flexibility: Flexibility is how flexible you are. Flexibility means to move our body joints and bend our bodies. Girls are known to be more flexible then girls. Gymnastics is a good sport for flexible bodies.
We recorded how flexible we are by doing the ‘Sit and Reach’ test. We used a special tool , and the task was to see how far you can lean forwards with our arms forwards. I am not flexible and achieved a poor 20 cm. To reach your feet, you will need to extend your arms 23 cm.
Girls in our class are flexible, and one managed to extend her arms 43 cm.
Body Composition: Body Composition is how your body is built. The amount of fat, muscle and bones. Everybody is different, and there is no right or wrong.
Muscular Strength: Muscular Strength is used to measure how long you can use your muscles without taking a break. Having good muscle strength, it will help you with pushups , weight lifting and sit-ups.
We used circuit training to measure how long we can use our muscles and how much we can carry. We did pushups and sit-ups. We also used weights, ranging from 2kg – 16kg. There was a variety of ways to hold the waits, and also pushups. We used the spiderman pushup a lot during the last classes of our unit.
While holding the weights we did all of these positions:
- Standing, weights in each hand, and arms extended at both sides, we had to raise our arms slowly and then bring it down.
- Lying, weights in each hand, and arms extended at both sides, we had to raise our arms over our body, and then bring it down.
- Walking, we had to weights in our hands, and a step in front, we had to carry the weights and then step onto the step, and then come down again.
These are the few weight positions we did in class.
Muscular Endurance: Muscular Endurance is used to measure how long you can use your muscles without taking a break. Similar to Muscular Strength, Muscular Endurance is used to measure how long you can use your muscles.
Why: I think it is important for people to know there body and how fit they are, because it will help them know whats wrong and what they will need to improve to have a better body, but also to test and see what you are and not good at.
I am not generally fit, but not fat. I do not have good Cardiovascular Endurance, as I need to stop for long distances runs, and I cannot maintain a good position for pushups. I either collapse or change. I am a sprinter, not a long distance runner. I like to sprint, and I am generally fast.
I do not play any sports out or inside school. I like field hockey and I am a aggressive player. I can play for long periods of time, however after I get tired, I start panting won’t be as aggressive.
I think Cardiovascular Endurance and Muscular Strength are the most important, because everyday you walk for long periods of time and use your muscles all the time. I think Body Composition is not as important, because it is how you are made, and it is hard to change. Flexibility is important for sports and dancing.
I think Cardiovascular Endurance is the most important to me because, I think to have a strong heart and blood system, it will increase your life expectancy and a lower chance of getting diseases. Not only for a longer and safer life, having good Cardiovascular Endurance will help people to do more demanding things for a longer period of time.
My ‘SMART’ goals for the next three months is to improve my Cardiovascular Endurance by doing pushups and sit-ups at home everyday. I will also improve my flexibility by stretching after taking a bath or shower. My last goal is to improve my Muscular Strength and endurance. I will do this my holding heavy items for short periods of time.