Personal Fitness - Unit 1/Lesson 2: Fitness Training

Direction Push-up Test

1. Kneel on the floor with your hands directly under your shoulders. Straighten your legs keeping your toes tucked under. 2. Lower your body by bending the elbows until your chin touches the floor, then push back up to the starting position, keeping the body in a straight line from head to toe. 3. Complete as many push-ups as possible. Record the number of correct push-ups that you can perform continuously.

Procedure of shoulder lift test

1. Lie flat on the floor, face down, chin touching the floor with the arms extended out in front of you. 2. Hold a ruler or a stick in both hands with your wrists straight. 3. Keeping your chin on the floor, slowly raise the ruler or stick as high as you possibly can. 4. Hold the lift a couple of seconds while your partner or trainer measures the distance from the floor to the stick.

Procedure of Trunk Extension test

1. Lie flat on the floor, face down, with a partner holding the upper portion of your thighs down. 2. Interlock your hands behind your head, elbows outward. 3. Slowly lift your chest and head off the floor as high as possible. 4. Hold the lift for several seconds while your partner or trainer measures the distance from the floor to your chin.

Directions Bent knee sit-up test

1. Lie on your back with knees bent, feet placed flat on the floor, and heels between 12 and 18 inches from your buttocks. 2. Cross your arms over your chest and touch opposite shoulders with your chin tucked onto the chest. 3. A partner should be present to hold the feet in contact with the floor. 4. Curl up to a sitting position until your elbows touch your thighs, returning back to the down position until your mid-back makes contact with the floor. Your chin and arms should remain in contact with your chest. You may rest between sit-ups, if necessary. Complete as many sit-ups as possible. 5. Record the number of correctly performed sit-ups.

Procedure of sit and reach test

1. Remove your socks and shoes and sit down at the test box with your feet extended out in front of you, flat against the test box. 2. Fully extend your arms out in front of you with one hand over the other, fingers lined up. 3. Slowly reach forward as far as you can along the measuring device. 4. Repeat this reach four times, holding for a few seconds at the maximum reach while a partner measures the distance reached to the nearest centimeter.

Directions for Walk Test

1. Warm Up 2. Walk for 1 mile, maintaining a steady pace 3. Record your time at the end of 1 mile 4. Take your heart rate for 60 seconds and record the results

Directions for Distance Runs

1. Warm-up with a vigorous walk or light jog. 2. Begin and maintain a steady jogging pace without starting too fast. 3. When the time has expired or the distance has been covered, cool down by walking slowly for a few minutes. 4. For the timed tests, record the distance that you have covered to the nearest 10 yards. 5. Distance tests are recorded to the nearest second.

Normal resting heart rate

50 and 100 beats per minute

Hinge joints

Allow a forward and backward motion

Ball and socket joints

Allow movement in many directions and allow the most freedom of movement

Types of test to measure strength and endurance of muscles

Bent knee Sit up test Push-up test

How to check for your pulse

Count the number of pulses in a six second interval, then add a zero to your score. For example, if you count seven pulses in six seconds then your pulse rate is 70.

Types CVS tests

Distance Runs Walk Test

Types moveable joints

Hinge joints Pivot joints Ball-and-socket joints

Examples of ball and socket joints

Hip and shoulders

What does high levels of cardiovascular fitness mean in an individual

More blood is being pumped by the heart with more time to rest between beats

Common problems associated with exercise

Pulled muscles and muscle strains

Resting Heart Rate fitness test

Resting heart rate is usually measured when you awaken, before you get out of bed. But you can also measure your resting heart rate at least 30 minutes after doing light physical activity or several hours after you have eaten at a time when you are relaxed.

Types tests for flexibility

Sit and Reach Test Trink Extension Test Shoulder Lift Test

Distance runs

The 1 mile and the 1.5 mile runs are for time. The 9 minute and the 12 minute runs are for distance. The object is to cover the specified distance in the shortest period of time, or to cover as much distance as possible in the specified time.

Each fitness test assesses

a different factor

Muscular Endurance

ability muscle group exert repeated force for period time

Muscular Strength

ability muscle to apply force

Cardiovascular Fitness

ability of the heart, lungs, and circulatory system to supply the nutrients necessary for prolonged activity.

Walk Test is

alternative to 1-mile run test

What is an alternative site to check your pulse

carotid artery

Resting heart rate will _____ the more fit you become

decrease

Sit and Reach Test determines

degree flex. in lower back and back of legs

Shoulder Lift Test evaluates

degree flex. in muscles of the shoulder joint

Trunk Extension test evaluates

degree of flexibility in muscles of upper back and trunk

Calculating Flexibility used to

determine how well your joints and muscles move through a maximal range of motion.

Flexibility is

difficult to determine because it is specific to each joint and muscle group

Test to evaluate cardiovascular strength provided in

doctor's office or hospital's cardiac and pulmonary labs.

Example pivot joints and hinge joint combined

elbow

Example hinge joints

fingers and knees

People with low resting heart rates usually have

high levels of cardiovascular fitness

Optimal level cardiovascular fitness promotes

higher energy level and increased ability remain active for prolonged periods of time

Bent knee sit-up test

measures the strength and endurance of the abdominal muscles

Joints can be

moveable or unmovable

In order to evaluate total fitness what needs to occur

multiple tests

Flexibility prevents

muscles form shortening to prevent injury

Common area heart rate is measure

over radial artery located on your wrist

Nutrients supplied by cardiovascular system for prolonged activity

oxygen, blood fats, and carbohydrates.

Why do muscles often shorten

people do not use a full range of motion

Example muscle shortening

people who sit for long periods of time keep the knees in an extended position. While holding this position for prolonged periods the muscles shorten.

Pivot joints

permit a rotating motion, such as the neck

Walk test based on

relative heart rate for given speed so record results accurately

Without flexibility

simple tasks would be hard or impossible to perform

CVS tests require

special equipment and trained personnel

Push-up test determines

strength and endurance of the muscle in arms, chest, shoulders

Walk test valid for

students 13 or older and used throughout life time

Distance Runs measured by

time or distance

People with ____ radial pulse use carotid artery

weak

Joint

where two bones meet in skeleton of body