Health Fitness Notes In Class Pim 1202

Health & fitness goal 17/8/18 Short Term: ● Exercise once per week ● Keep record while you are eating ● Always practice running when I have time on weekend. ● Eat 3 meals per day ● Eat healthy but decrease the amount of meal Long Term: ● lose 1 Kg in 1 year ● Improving Beep test to be 7.6 in quarter 3 ● Discipline

Fitness Profile ● Height:161.00 cm. ● Weight: 50.3 Kg. Fitness Diary ● 12/8/18 Football 90 mins ● 14/8/18 Yoga 45 mins ● 15/8/18 Pe-Beep test 40 mins ● 17/8/18 Pe-Xoopes test 40 mins

24/08/18 Improving your fitness Vocab ● Cardiovascular endurance ● Flexibility ● Muscular Strength ● Muscular endurance Beep Test Analysis ● My score:7.5 ● Compare to the standard: very good ● How do you feel? ○ I thought I would get lower than this in the first time ● Are you surprised? ○ Yes ● Do you feel you can improve? ○ Yes because last year I can do it better. I can run 6 kilometers but not sprint. ● Strength: It is really easy to take. It has less equipment and everybody can do it. ● Weakness: If you are not warm up, it is pretty hard to reach the high score. Coopes Test Analysis ● My score: 9 ○ 9x160= 1440 meters ● Compare to the standard: Grade B ● How do you feel? ○ I get better than I thought ● Are you surprised? ○ Yes ● Do you feel you can improve? ○ Yes because I can do it better last year. ● Strength: It is really easy to take the test ● Weakness: It is not accurate enough. It depends on the health in that day. Sit and reach weakness ● I got 17cm. ● Strength: ○ It is quick. ○ It is really easy to make the equipment to measure.

● Weakness: ○ It is not specific enough ○ The length of legs and arms of people are different ○ Each person has different flexibility ○ The strength of muscles is different ● Who made the test? ○ Mr.Stu ● Does this test show I am flexible? ○ It’s just approximately not exactly. Agility 10/9/18 ● I got 24 seconds and it is poor because the floor is really slippery and I fall down. ● Strength: ○ Minimal equipment required ○ 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 60m Sprint 17/09/18 ● I got 10.76 for 60m ● The 100m predictor in brianmac said that I will got 18.88 in the 100m which is quite accurate. ● Strength: It is easy to have an equipment to record ● Weakness: It is a prediction and the floor is not smooth. Thus, the time that we got it is not that much accurate. Review your fitness goal 25/09/18 back on the goal setting lesson ● My goal still the same. I should lose weight at least 1 kilogram. ● There is nothing change. ● My goal still the same, so I will achieve it by playing a lot of sports or maybe reduce amount of meal in one day to achieve it easier. ● Also, I do fifteen times of squad 3 sets with 1 minute planking 3 set and also sit up 10 times.

Reflection of overall test I really like to exercise but my body is not moving like I think. I get injured when I was in USA. My ankles and my knees hurt. Therefore, when I need to exercise, I can do it but not for a long time. My goal that I set in the first is to lose weight one kilogram. I still cannot make it yet but I hope soon. I reduce the amount of meal and being cheerleader will help me to lose weight because dancing is another kind of exercise. Fartlek session Strength​: This session is really easy to train just continue running in different speed. We walk and when we get to another corner we jog after that run and sprint. We keep doing this like ten minutes. Weakness​: We can’t force everyone to join in the activity that we want to do. Circuit training Strength: ​This activity are more tired than fartlek but we have a lot different types of training which are push up, squats, side lunge, plank and run. We do each section for 30 seconds and rest for 10 seconds. Weakness​: For people who do not exercise often it is really hard to keep doing this fitness because they use a lot of muscle. For example: Plank if I never do it before, I can’t hold it more than 30 seconds. It is really hard. Interval training Strength​: Weakness​: Similar to circuit training. I don’t have the clear idea the differences between circuit and interval training.They did the same activities and training.