Health And Fitness

Fitness diary Date

Times (mins)

08.13.18

4 hours Badminton

08.14.18

40 mins playing football

08.15.18

40 mins playing football

08.16.18

55 mins of PE

08.17.18

55 mins of PE

08.23.18

55 mins of PE

08.24.18

55 mins of PE

08.30.18

55 mins of PE

08.31.18

55 mins of PE

09.02.18

2 hours of playing badminton

09.07.18

55 mins of PE

09.10.18

55 mins of PE

09.14.18

55 mins of PE

09.17.18

55 mins of PE

09.22.18

2 hours of playing badminton

09.24.18

55 mins of PE

09.25.18

55 mins of PE

09.30.18

1.30 hours of playing badminton

10.04.18

2 hours of playing badminton

08.14.18

Short terms goal -

Eat healthy Change my food diet No sugary drink

Long terms goal -

My body getting stronger Losing 10 kg

Step for my long term goal -

Changing my diet Workout at least 3 days per week Avoid sugary drink and fast food

08.21.18

Vocab -

Cardiovascular endurance Flexibility Muscular strength: the amount of force your muscles can exert Muscular endurance: the ability of your muscles to perform physical tasks over a period of time

Beep test My score: 9.3 Standard: very good > 7.9 My beep test score is 9.3 which is in the range of excellent for 17 years old girl. I was really surprise because two years ago i got about 6 which is lower than the average, what I did in last year was joined the cross country team for three months and I can see the big different of my body.

Cooper Test My distance: 1,600 m Standard: 1700 > below average My Cooper test score is 1,600m which is below average for 17 years old girl. I didn’t surprise at all since this is my first try for this test and I think I can improve my skill by keep running and continues do exercise.

08.28.18

Long Jump Test My Score: 145 I was actually impressed how far I could jump in this time since my last try was really short. I think my legs getting stronger and stronger even this time my test still below the average but still, I can see that my body improved.

Push up Test My score: 25 standard : average > 18 For this test I honestly think that I would definitely get below average but I actually in average which is really surprised me so much due to my weakness that I could feel from my body. BUt from what I did last year was rock climbing, I didn’t do it as much as I should. However, I think that helps my arms getting stronger and stronger. Advantages ● Minimal equipment required ● Simple to set up and conduct ● The test can be administered by the athlete ● Can be conducted almost anywhere Disadvantages ● Assistant required to administer the test

Reflect on Fitness testing ● Favorite and why ● Personal strength & weakness ● Purpose of the test Cooper test probably is my favorite test i’ve done from all the test I’ve tried. Since I did cross country just the year right after i get back here, my legs muscular getting stronger from how it was. Cooper test went really well and not that hard for me based on what I have competed in my cross country falls. While, beep test tends to be harder for me due to the limits and the speed of time which made me realized my weakness is about the speed to make the test completely in time. The purpose of the cooper test is to run as fun as possible within 12 minutes which means it’s about checking the use of oxygen while our body running.

How the system works ● ● ● ●

Skeletal system consists of bones, connective of tissue and joints 206 bones Smallest is in the ear Biggest one is at thigh Function A. Support the body (stand up and walk around) B. Protect our brain a. Skull protect our brain b. Ribs protect heart and lung C. Framework attached muscles D. Allows movement of limbs and digit E. Made red and wbc

Bones - made of living tissues formed into different layers ● ● ● ● ●

Outer layer- hard. Densely bones, compact bones inside - spongy bone, less dense, blood cell are produce Vitamin D helps build bone Calcium is a mineral which help our bone strong 4 types of bones ○ Long ○ Short ○ Irregular ○ Flat

Caring for the system ● ● ●

Healthy diet - high calcium, vitamin d, phosphorus Exercise Medicals check up

Understand skeletal problems ● ● ● ● ● ● ●

Fractures Hairline fracture: crack bones didn’t split in half Transverse fracture: completely broke across the bone Comminuted fracture: when the bones shatter into more than 2 pieces Dislocation - slip out of the place Torn cartilage - can result from a sharp blow to a joint or serve twisting of a joint. Surgery can help Repetitive motion injury - prolonged, repeated movements such as computer work can damage tissues