Health And Fitness Science

Health and Fitness science 20/8/2018 Goal setting Short term goal is a step to long term goal. Short term Exercise 30 x 3 mins per week Eat healthier Reduce snacking after dinner Run every morning Smart goals Specific Measurable Attainable Realistic Timed Long term Gain a score of 15 on the beep test before the end of the semester by playing at least a sport every day for at least an hour. Fitness profile

Vocab Goals Long term Short term

27/8/2018 Improving your Fitness Muscular strength Muscular endurance Cardiovascular endurance Beep test – Speed increased Cooper test – Distance Beep test: 12 Compared to the standard: Very good How do you feel? It’s okay for me actually, but I want to improve my fitness so I’ll push myself harder next time. Are you surprised? No, because during the break I had been trying to keep my fitness up by running regularly. Can I improve? Sure, next time I’ll see my improvement, and I’m aiming for 13 or 14. I’ll play sport regularly and have a good diet.

Cooper test: 12 160m * 12 = 1920m How do you feel? It’s something I have to improve. I’ll give more efforts to it next time I do it. Are you surprised? No, because I was not running at my maximum speed. Can I improve? Of course, next time it will be better.

3/9/2018 Long jump test 2m 9cm How do you feel? Okay, I ‘ll improve next time. Are you surprised? Nope Can I improve? Sure

1 min push ups 20 times (Poor) How do you feel? I can improve Are you surprised? Not surprised at all Can I improve? Yep

11/9/2018 Improving your fitness Illinois agility test 17.27 (Average performance) How do you feel? Satisficing for me, but I think I can improve. Are you surprised? Yeah, that I’m not lower than the average. Can I improve? Sure, I just have to play football more. This test is made for athletes, so I am not trained for this although I have been playing football.

Reflection The fitness tests I took in the class are the tests that measure my fitness ability. I have noticed an important thing, it the efforts that is put into that creates a quality performance. My fitness is what I want to improve because I feel that my muscles and I get tired easily. I have a goal which is to exercise when I have free time. I love playing football, and I think it’s the sport that I enjoy playing the most. The test I did best is the Illinois agility test. I think it’s because I play football, and I always dribble the ball, so my agility is satisfying. The goals I planning to achieve is to practice more and more because I believe that the performance will be great if enough effort is put into work. I enjoy playing football, especially with my friends. Fitness is very important when playing sport, sports will not be fun if players are tired before the game becomes interesting. I will take what I have learnt from this quarter about goal setting and apply it to my life. It is a must to have goals in life no matter what you are interested in. Goal setting is a step that will take me to actually achieve my goals.

30/10/2018 Skeletal system consists of bones, connective tissue and joints There are 206 bones in thee system Smallest in you ear 0.25 cm Largest-Femur(thigh)

Function of skeletal system Support for body Protecting internal tissues and organs from damage Framework for attached muscles Allows movement of limbs and digits Produces new red and white blood cells Stores fat and minerals, such as calcium and phosphorus.

Bones Made of living tissues formed into different layers Outer layer – hard, densely packed, compact bone Inside-spongy bone, les dense, network of cavities filled with red bone marrow where bold cells are produced. Bones start to grow inwside the womb, where they begin as cartilage As you get older this turns into hard bone by a process called ossificatiton. Bones will only grow properly as long as certain materials and vitamins are eaten Vit D helps build one Calcium is a mineral which helps keep bones strong Even as fully-grown adult, the bone structure is always changing, as vitamins and minerals are constantly replaced. A poor diet will result in wsoft bones, whilst a balanced diet and exercise will make the bones harder. Cartilage – a strong, flexible connective tissue that can act as a cushion between two bones to reduce fricetion Ossificationcation – the process by wwhich bone is formed, renewed, and repaired.

6/11/2018 14/11/2018 Muscular System