Health Fitnes Notebook-2

14 Aug 18

Health and Fitness Notebook Short and Long term goals Define: Short term : goal that can be succeed in short period. Long term : goal that can be achieved in the long period. Short term goal: Change eating habits - No fast food for 2 weeks - No dessert for a week - Eat more vegetable Exercise everyday - At least half hour per day Measured my weight everyday - Every morning Drink more water - 2.5 liter per day Go to bed earlier - 21.00 Long term goals: Weight loss 10 kg in 3 month Gaining muscle Body shape changing SMART - Specific - Measured - Attainable - Realistic - Timed Fitness profile Height: 165cm Weight: 62.5kg Fitness Diary 14 Aug 18 : dancing 30 min 15 Aug 18: dancing 30 min 16 Aug 18: dancing 30 min + P.E. 55 min 17 Aug 18: dancing 30 min + P.E. 55 min

Improving your fitness

21 Aug 18

Vocab - Cardiovascular endurance - Flexibility - Muscular strength - Muscular endurance Beep test My score: 8.2 Standards: excellent 50 words: I am a bit surprised. Since I think that I did not that good in beep test, but the result is much better than I thought. Actually, I think I can do more than that, but I afraid that if this time with high score next time I will not be able to beat it. Cooper test My score: 1600M Standards: B 50 words: I think I did not well in this test. I just think I can do much better than this. I am not surprise that I got B. In fact, I think I got C or lower. Fitness Diary 20 Aug 18: dancing 30 min 21 Aug 18: dancing 30 min 22 Aug 18: dancing 30 min 23 Aug 18: dancing 60 min + P.E. 55 min 24 Aug 18: dancing 30 min + P.E. 55 min

Improving your fitness St Push up

21 Aug 18

My score: 30 times Standards: excellent 50 words: I think I can do more than this, but maybe because I have not exercise that much for a long time. So this score is not that bad. Comparing to the average, I got higher than I thought. Since I think that the average will be higher than this, so I am pretty proud of myself. Long jump My score: 1.38 M Standards: poor 50 words: I am pretty shock by the score that I got because during I practice long jump I got higher than when I test it. Maybe because I am scared of slipping, I think the floor is quite slippery. I think I can get more if the floor is not slippery.

Strength - Minimal equipment - F - f Weakness - Edf - Fs

Fitness Diary 27 Aug 18: dancing 80min 28 Aug 18: dancing 30min 29 Aug 18: dancing 30min 30 Aug 18: dancing 30min 31 Aug 18: dancing 30min

Illinois agility run test

Strength

21 Aug 18

- Minimal equipment - Simple to set up and conduct - The test can be administered by the athlete - Can be conducted almost anywhere Weakness - Assistant required to administer the test

Fitness Diary 3 Aug 18: weight training 60 min 4 Aug 18: dancing 20 min 5 Aug 18: dancing 30 min 6 Aug 18: dancing 30 min 7 Aug 18: dancing 30 min PE 12 Sep 18 Reflection According to the score, I think I did much better that I though, I think that I am going to be the slowest one in the class or below the average. However, I am surprise that I got better than I thought. It might be because of my motivation from my classmate and my fitness that I exercise more these days. Fitness Diary 10 sep 18: dancing 30 min PE 11 sep 18: dancing 20 min weight training 60 min 12 sep 18: dancing 30 min 13 sep 18: dancing 30 min 14 sep 1818: dancing 30 min

Spin test Strength - Easy to do - Small amount of people to hold up Weakness - Need long space

21 Aug 18

Reflection : I got 11.80 for both round, which quite impress, I think I am a bit slow when I started the run. However, the score is better than I thought. Since I thought that I would be the slowest one running in the row. However, I am a bit faster than others. Fitness Diary 17 sep 18: dancing 30 min 18 sep 18: dancing 20 min 19 sep 18: dancing 30 min 20 sep 18: dancing 30 min 21 sep 1818: dancing 30 min weight training 60 min

Fitness Diary 24 sep 18: dancing 20 min 25 sep 18: dancing 30 min 26 sep 18: dancing 30 min 27 sep 118: dancing 30 min weight training 60 min 27 sep 118: dancing 30 min weight training 60 min

21 Aug 18

Room for improvement I want to improve my agility test, since I think i am not fast enough, but other than that I can be above the average. Also, I want to improve my cooper test, even though I got above the average but I think that I can do it better. Including, long jump test, I got poor on this one and I think that I can do it better. Therefore, the area that I want to improve is my leg strength. Since I think that I can jump longer. Also, I need to improve my speed of changing the direction. So I can get better score. Furthermore, I think that I have to improve my endurance to make my score on cooper test better. Compare to the standard, I got really high score on my push up test. I think that it is because I trained a lot, so I have a strength arms muscle. Reflection My favorite test is push up test because I got highest score on it compared to my friends and standard. My weakness is long jump, so I realized that I have to improve my strength of my legs muscles. Also, my endurance because I am struggle when I do long run or cooper test. The purpose of beep test is for cardio fitness, maximum oxygen uptake and the strength of heart. To improve the score, we have to exercise more often. For the purpose of cooper test, it tests for endurance and the aerobic fitness. The way to improve is also to exercise a lot more. The objective of sit and reach test is for the flexibility of the back and back of thigh. To improve we have to warm up and flexible body often. The aim of long lump test, it is for the strength of the legs muscle. In addition, the push up test is for the strength of the upper body strength and endurance. Moreover, the point of agility test is for checking speed of changing in direction. Furthermore, the objective of having spinning test is looking of the speed.

Body System How system works - Skeletal system consists of bones, connective tissue and joints - There are 206 bones in the system - Smallest ears 0.25 cm - Largest - Femur (thigh)

21 Aug 18

Function - Support for the body - Protect internal tissues or organs from damage - Framework for attached muscles - Allow movement of limbs and digits - Produce new red and white blood cells - Store fat and mineral - Calcium and phosphorus Bones - Made of living tissues formed into different layers - Outer layer - Hard, densely packed, compacted bone - Inside - spongy bone, less,dense, network of caritives filled with red bone marrow where blood cells are produced Bones are made of - Started grow inside womb Function of skeleton - Protection - Movement blood protection Connective tissue - Cartilage - Strong - Flexible connective tissue - Act like cushion between two bones to reduces friction - Ossification - The process by which bone is formed renewed and repaired - Ligament - Bane - Tendon

Body System Caring for the system - Healthy diet - High calcium - vitamin d - phosphorus - Regular exercise - Regular medical check ups Understanding skeletal problems - Fractures - Hairline fracture

21 Aug 18

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- If part of the bone do not separate - 6 weeks for recovering Transverse Fracture - When the fracture is completely across the bone - 2 month for recovering Comminuted fracture - When the bone shatters into more than two pieces - Highest impact injury - Might not recover ever

Others - Dislocation - When a bone slips out of places, tearing ligaments that attach the bone at the joints - Torn cartilage - Can result from a sharp blow to a joint or a severe twisting of a joint. Surgery can repair the damage - Repetitive motion injury - Prolonged, repeated movement such as computer work can damage tissues - E.g. Carpal tunnel syndrome when ligament and tendons in the wrist swell,causing numbness, a tingling sensation in the thumb and forefinger pain and weakness in the hand