Fitness TestingWhat You Need To Know

Health Related Components of Fitness

Muscular Strength—a muscle’s ability to exert forceMuscular Endurance—the ability to use a muscle many times

without getting tiredFlexibility—the range of motion of muscles and jointsCardiovascular Fitness—the ability to exercise the entire body

for longer periods of timeBody Composition—the ratio of fat to muscle, bone and other

tissues that compose the body

Presidential Physical Fitness ChallengeThis is a battery of tests to assess fitness

levels This program began in 1957 under President

Dwight EisenhowerFour of the five health related components of

fitness are assessed in this battery of tests

Cardiovascular FitnessThe Mile Run and Pacer are

performed to evaluate Cardiovascular Fitness

Students cover a distance of 1 mile in the shortest time possible

Students will run for as long as possible during the Pacer

FlexibilityThe 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 EnduranceThe 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 CompositionWe do NOT assess body composition in our PE classes at JMSThere are three common ways to evaluate body composition:

1) electrical impedance, 2) skin fold calipers, 3) Under water displacement

AgilityThe Shuttle Run is performed to

test agilityStudents 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 exerciseH = Heart E = Energy A =

AppearanceR = 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. AnaerobicAerobic 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 pulseThe two common places to find your pulse

(heart rate) are on the neck and wrist.

Calculating your Target Heart Rate ZoneSteps to calculate your Target Heart Rate

ZoneStep 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 StretchingInjury 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

Hold a stretch for at least 15 seconds

Stretch at the end of the workout when the muscles are warm