In the last 4 to 5 weeks in PE, we learned about various elements of Health, components of Health, and all about Health and Wellness. In this unit, we tested our fitness. We tested our fitness by doing various circuits, running, cooper tests, and more. We recorded our results through our progress to see if we were good enough or ?if we were improving or not. We also discussed about the types of health such as mental health, physical health, social health. After learning about types of health, we talked and tested our self about components of fitness. The 5 components of fitness are, cardiovascular endurance, muscular strength, muscular endurance, flexibility, and the body composition. In this blog post, I am going to write about what we did, what we learned, and the small details about components of fitness and the types of health.
Components of Fitness -?These 5 types of fitness are the main.?
Being fit means to?meet the demands of the environment.
Cardiovascular Endurance ? Cardiovascular Endurance means how long you can keep be active and moving your heart. If you have a good Cardiovascular Endurance you will be successful at swimming, marathon, and running. ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ?We tested our Cardiovascular Endurance by running long distances and doing the cooper runs. The cooper run is a type of training where you test how much distance you can run within 12 minutes. We also tested our selves by doing some training circuits. We ran long distance once from our school, around Yamashita Park and then back. It was longer than the distance we will run in the Cross Country race. I was?satisfied with my results of the run. I came back first and kept the pace or I might say I ran faster as I kept running. I was used to running long distances because I usually run by myself and I ran in my baseball team a lot. After the run I felt really good and happy. I didn?t get any headaches and major injuries. During the run, I felt like dying but after the run was cool. ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? The cooper run was very hard to keep the pace. We walked to a little park near our school to run around the park. I was used to cooper runs because of my baseball team but my team was doing the 10 minute runs. Cooper run was difficult to keep the pace because I didn?t know how much amount or how far I would run. If I knew that I would run 2km, I can set up myself for the 2km, but not in the cooper runs. My stomach started to hurt at the end but as I ran faster and faster, gradually the pain went away. I ran the furthest in my grade. 1 lap was 121 meters. The teachers said it was about 200 meters at the start but actually it was 121 meters. I ran around the park 23 times, which means that I ran 2783 meters. Before going for the cooper test, we glanced at this chart below to see the average levels of each levels.
Level Chart
I am a male 13 year old right now and I ran 2783 meters which is 83 meters above the average very good of a male 13 year old. I was very happy about the results I got because I was in the very good level. While running my parter Alex. F?gave me water for power and energy. It was very hard to drink while running because I couldn?t swallow the whole water. My parter ran 21 laps around which was 2541 meters and he was at the good level. He ran the second furthest in the grade. We also self assessed our self and I put my self in 8/10 level. ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ?We tested a little bit of Cardiovascular Endurance in the training circuits we did, like the burpees. Burpees was very hard because you need to go down to the push up position each time and even jump. ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ?To improve my Cardiovascular Endurance, I run long distance including roads that have a lot of up and downs which makes your heart stonger.
Muscular Endurance ? Muscular Endurance means?to keep your muscles in good shape and use them for a long time without stopping. If you have a good Muscular Endurance, you will be good at push ups, weight lifting, and sit ups. I especially wanted to train my Muscular Endurance because I wanted to be able to throw something further and stronger. And also for being stronger at Karate. ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? We tested our Muscular Endurance by doing various training circuits. We did some push ups, sit ups, weight lifting, and many kinds of training. For push ups and sit ups, we recorded how many we did in 1 minute. I did 49 sit ups in 1 minute. I didn?t have time to do and record my results on the push ups because of the time. I was pleased about my results, but I kind of slowed down towards the end which was my weakness. I need to work a little harder to keep going at the last part.
Weight Lifting
For the weight lifting, we did few kinds of them. We did some squats while holding the weight on your neck. My goal was to not do the squats fast. I tried to do slowly and make sure that I was bending my knees enough to make my muscle hurt and feel the pain. I felt the pain coming after I did about 10 of them well. If you feel the pain, it means that you?re training the muscles very well. Just like stretching if you stretch and starts to feel the pain, you are stretching very well. I think I did good on this one without any injuries. We also did some normal ones just lifting it up and down. I tried some heavier weights for a challenge and for improving my skills for Muscular Endurance. I had no problems and I kept going in the same pace. I lifted the weight in the right way and I also kept the pace going. I was happy about how I worked hard on the weight lifting.
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Muscular Strength ? Muscular Strength means to having enough muscles or power to lift up something or to move things to places. If you have a brilliant Muscular Strength, you are good at lifting heavy weights, karate, and also arm wrestling.
Arm Wrestling
We tested our Muscular Strength by lifting weights, push ups, and mixing up many things such as doing push ups while moving. ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ?For the weight lifting, I had no problem lifting them up. It wasn?t super hard for me and it was not that heavy. My teacher asked me for a heavier weight but still, I handled it. While lifting weights, I tried to keep my back straight and lift the weight without using my muscles from my back and my other parts. I triend to use only the power of my arm to concentrate on my arm strength. ?As I kept going, my arms started to hurt but I kept going and going until the limit that I can get up to. I kept saying to my self, ?If you stop, the work you done is all useless?. I really worked hard on not stoping. I felt my muscle grow a little bigger than usual. ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ?For the push ups, we tested our self by counting how many we can do in 1 minute but I didn?t have time to do it. But I did some push ups without counting and without the time. I was used to push ups and these trainings because I have done these in my sports teams like my Karate. My karate trainings are 10 times harder than I did at my school. So it wasn?t that hard for me. I had no injuries and I kept going till the end. I did some push ups where you move each time you do a push up. That was harder to do than the normal push ups. The pace was hard to keep because you need to move each time without getting your feet in the wrong place.
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Flexibility?-?Flexibility means how much you can move your joints. If you have a good flexibility, you are good at gymnastic and ballet. Also good flexibility saves you from injuries like muscle sores.
Sit and Reach Test
To check our flexibility, we did the Sit and Reach test. In this test, we were supposed to reach our furthest and touch the surface just like the picture above. I never tried the Sit and Reach test. Instead, I did the Stand and Reach Test where you stand and try to reach the floor. I didn?t have confidence as much as the girls but I got 35 cm which was better than some girls. The best in our class was 47 cm which is very amazing. If you reach 23cm that is where your feet are. So it means I went 12 cm further than my feet. I wanted to improve my flexibility so I started to stretch and do the Sit and Reach Test after bath. Doing stretches after baths is effective because you muscles are relaxed and soft when it touches hot water.
Body Composition -?Body Composition means how your body is made up like the muscles and fat in your body. It?s not exactly, but it might be connected to your body condition. If you have a good Body Composition, you are a balanced person or balanced athlete.
Healthy Food
To be healthy you will need to be physically healthy, mentally healthy, and socially healthy. By physically healthy, it means that your heart, lungs, and other body systems are working well. Mentally healthy means to able to cope with stress, you don?t get upset easily and stressed, and you are able to control your emotions. Socially healthy means that you are having friendship and support. Feeling valued. (school, job, team, family)?Also balanced and healthy dietary life helps your body systems work well.??
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Why Should We Test Our Fitness?
We should test our fitness because you will understand the level you?re at. By knowing your level, you know when to stop or when to push yourself and keep going. In most of the sports teams we test our fitness. Running, circuits, and other unique training. Testing our fitness can tell the coaches or teacher the level you?re at which means that they can choose you or a fitter person. We test our fitness not just about knowing our level, we test it because we improve or we want to improve. By recording our results, you can compare to other people, compare to yourself, and beat and fight with other rivals. I also have a Nike+ chip which records your runs, heatbeat, pace, and all of those stuff and you?re able to share your results and fight against your friends.
This is a video explaining what Nike+ is.
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