Veruska Stepenkaphysical Education18/03/2015

Veruska StepenkaPhysical Education18/03/2015

Fitness Testing Tasks

Task #1:

The results I improved on from semester 1 to semester 2 were 1.6km run, shuttle run, sit ups, sit and reach, 50 M sprint and standing long jump because I have been training and practicing for these events through various activities. For example for the 1.6 km run, the shuttle run and 50 M sprint I began going to the gym to run on the treadmill afterschool to work on my breathing, inhaling from my nose and exhaling from my mouth, to improve my cardio respiratory endurance which helped me improve my time from 12,52 minutes to 12,04 minutes in the mile run, 12,56 seconds to 10, 36 seconds for the shuttle run and 12 seconds to 11,94 seconds for the 50 M sprint as I controlled my breathing throughout the activity which was my goal. Then for the sit ups and sit and reach I have been attending an amazing activity called boot camp afterschool on Friday´s were we do different circuits exercises for 30 seconds and then we rotate among them to work on specific muscles of our body per station, this really helped me improve my lower body muscular endurance and strength as I now know that I can do different exercises for a longer period of time due to my choice to begin working out on a regular basis, this helped me improve my sit ups result from 18 to 29 and my sit and reach from +11 to +13. Lastly, I improved my standing long jump results by using my swinging my arms up to 4 times before jumping to gain enough impulse to jump further within the boundaries that defiantly worked as I improved my result from 1, 25 M to 1, 35 M.

The results that didn’t improve from semester 1 to semester 2 were pushups and flexed arm hang,as I defiantly didn’t put much of my time into training for these activities as the others. For my pushups result I didn’t improve instead I got a worst result from 15 to 6 which is quite upsetting as I defiantly need to work on my upper body strength as I feel the burn in my biceps every time I accomplish one push up but I also get tired really quickly causing me to give up the minute I go down once, smashing my face right against the floor as I can’t hold my weight with my biceps. Finally, for my flexed arm hang result I kept the same result 2 second which doesn’t show either improvement or worsening that isn’t satisfying at all because as I pulled myself up on to the bar and lifted my chin I began trembling instantly causing me to slip from the pole which I defiantly need to work on pulling and holding my body over the floor to at least make it to 5 seconds which I must accomplish by semester 1 of year 10, this is now my new goal.

To conclude, my feeling on my overall level of fitness is satisfied and proud as I have improved my results in many of the events of the fitness testing which years ago they were my weakness but now I am slowly conquering these events through practice, determination and motivation that allow me to give it my fullest to see major improvements coming my way. To be fully honest I would have never thought that I would have been able to do circuits without getting short on breath but now I know that all I needed was to work on a regular basis to work on those circuits constantly with breathing properly through my nose and exhaling through my mouth making my work out more enjoyable and efficient.

tASK 2:

WARM-UP: 5 MINUTES

For my warm up I will be doing dynamic stretches, as I prefer to stretch my muscles before executing any type of physical activity. I would go up and down the gym once for each stretch so I am able to stretch as many of my muscles as possible to be ready to give it my fullest during class. Finally, these stretches are better than static stretches because we already begin moving preparing our body for any physical activity.

• Biceps
• Pectorals
• Latissimus dorsi

• Hamstrings
• Calves

• Hamstrings
• Oblique
• Quadriceps
• Gluteus maximus

• Abdominals
• Hamstrings
• Triceps
• Calves

• Biceps
• Triceps
• Pectorals
• Gluteus maximus

• Quadriceps
• Hamstrings
• Calves

40-minute circuit:

For the 40 minute circuit I will be doing 3 rounds of 30-45 seconds with a 1 minute water break after each round. This will be a very practical way to focus on the different components of fitness but this will also help me with my muscular endurance as I will be pushing my muscles past their limit to work out constantly without stopping to achieve better results.

• Lower body strength

• Lower body strength

• Lower body strength

• Upper and lower body endurance.

• Upper and lower body endurance.

• Upper body strength

• Lower body strength

• Cardio respiratory endurance
• Lower body strength

• Upper and lower body

• Lower body strength

1. Start by crouching down.
2. Then extend your body into a push up position.
3. Crouch down again.
4. Then jump up and clap.

• Upper and lower body strength

• Lower body endurance

Cool down: 3-5minutes

For my cool down I have decided to do static stretches to stretch out all the tension my muscles have accumulated after working out for 40 minutes. I prefer to do static stretches at last because after a workout I rather finalize by stretching out my muscles as it helps letting my body know it´s time to cool down as I have finished working out but also because it’s better than just going to sit down right after as adrenaline is still running through my muscles and body.