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Understanding Fitness Testing

Introductory lesson for grade 9 physical education regarding the components of fitness, goal setting and types of tests.

Jeffery Wells

on 14 September 2012

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Transcript of Understanding Fitness Testing

Fitness Testing F.I.T.T PRINCIPLES AND GOAL SETTING What is Fitness? Components of Fitness A look at various components of fitness and how to improve them through effective goal setting BENEFITS OF FITNESS TESTING fitness

1. The state or condition of being physically sound and healthy, especially as the result of exercise and proper nutrition.
2. A state of general mental and physical well-being.
3. The state of being suitably adapted to an environment. Health Related Fitness Skill Related Fitness 1. muscular endurance
2. muscular strength
3. flexibility
4. body composition
5. cardiovascular fitness 1. speed
2. agility
3. power
4. coordination
5. balance
6. reaction times Cardiovascular Fitness Ability of heart, blood vessels, and respiratory system to supply oxygen and fuel to muscles as work is performed over a sustained period of time Ex. Beep Test, 12 min. run Muscular Strength Muscular Endurance Flexibility Agility Areas of the Fitness Test performed by YOU! Power the ability to exert maximum muscular contraction instantly in an explosive burst of movements. The two components of power are strength and speed.

Ex. Vertical Jump the ability to perform a series of explosive power movements in rapid succession in opposing directions.

Ex. Illinois Agility Run the ability to achieve an extended range of motion without being impeded by excess tissue, i.e. fat or muscle a single muscle's or group of muscles' ability to perform sustained work for a given period of time

Ex. 60 Sec. Sit up Test the extent to which muscles can exert force by contracting against resistance

Ex. Push up Test Body Composition various methods to provide feedback regarding ratios of muscle to fat, bone and other tissues

Ex. Height and Weight (may be used to calculate Body Mass Index; not a true measure. Speed simply describes how fast you are at a given task
reaction time is a factor F.I.T.T PRINCIPLES The F.I.T.T Principles provide a method to plan and implement activities to improve your components of fitness! When planning a fitness program the following F.I.T.T Principles should be applied:

F requency - how many days spent doing a specific exercise
I ntensity - a measure of how hard you are working during the exercise
T ime - the time in minutes you choose to spend on the activity
T ype - the kind of activity you wish to perform to improve a specific element of fitness INTERPRETING YOUR RESULTS: USING S.M.A.R.T GOALS After completing the first series of fitness tests, you will need to set goals according to the S.M.A.R.T Principle Setting goals will give you something to strive towards during daily warm up routines and activities performed in class 1. Fitness testing provides you with a baseline of your physical fitness in particular areas - strength, endurance, flexibility and cardiovascular fitness 2. Your results can act as a motivator to improve overall physical fitness. Do not get de-motivated by below average results. Look at improvement as a personal challenge 3. The fitness testing process helps you develop realistic goals for improvement 4. Changing your habits - shift mindset to lifelong healthy active living Side Note about Intensity Working at a specific percentage of your maximum heart rate provides a level of intensity that is specific to the area you are striving to improve whether it be endurance, power or speed. Maximum Heart Rate = 220 - your age
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