COMPONENTS OF FITNESS & FITNESS SCREENINGS PHYSICAL EDUCATION

MRS. MANNE

WHAT IS PHYSICAL FITNESS?

PhysicalFitnessisalevelofhealthinwhichyouhavemuscularendurance,muscularstrength,flexibility,cardiovascularendurance,andleanbodycomposi<on.

Physicalfitnessisachievedbytheregularmovementofmusclesthroughavarietyofexercises.

Maintainingphysicalfitnessisalife-longprocessandshouldalwaysbepartofyourlifestyle.

COMPONENTS OF FITNESS

•  CardiovascularEndurance•  BodyComposi<on

•  MuscularEndurance

•  MuscularStrength

•  Flexibility

CARDIOVASCULAR OR CARDIO-RESPIRATORY ENDURANCE

Theabilitytomaintainphysicalexerciseforalongperiodof6mewithoutge9ng6red(fa6gued)

Thistypeofac6vityrequirestheuseofoxygen-AEROBIC

Bestwaytoimprovecardiorespiratoryenduranceisthroughaerobicexercise.

BODY COMPOSITION

Thepercentageofleanmusclemassinyourbody.Aphysicallyfitpersonwillhavealowerbodycomposi6onthansomeonethatisnotphysicallyfit.

MUSCULAR ENDURANCE

Theabilityofamusclegrouptosustainrepeatedcontrac6onsagainstaresistanceforanextendedperiodof6me

MUSCULAR STRENGTH

Theamountofforcethatyourmusclescanexertagainstresistance

FLEXIBILITY

Theabilityofajointtomovethroughitsfullrangeofmo6on

FITNESS SCREENINGS

PACER Test Push Up Test Curl Up Test Sit & Reach

P.A.C.E.R.

Progressive

Aerobic

Cardio-Respiratory

Endurance

Run Measures how long you can run – your

cardio-respiratory endurance!

P.A.C.E.R. FORMAT Run across the 20-meter distance Touch the line with their foot by the time the beep sounds.

At the sound of the beep, they turn around and run back to the other end.

If some students get to the line before the beep, they must wait for the beep before running the other direction. Two misses

P.A.C.E.R. FORMAT What happens if I don’t make to the line before the beep?

Turn around and run in the other direction. If it happen twice, your test is over.

PUSH UP SCREENING Measures upper body muscular strength and endurance Start with arms are straight, keeping the legs and back straight.

The back should be kept in a straight line from head to toes throughout the test.

Starting Position

What muscles do you use when doing push ups?

PUSH UP SCREENING Lower the body using the arms until the elbows bend at a 90° angle This movement is repeated as many times as possible.

Two misses

PUSH UP SCREENING Stopping to rest or not maintaining a rhythmic pace Not achieving a 90° angle with the elbow on each repetition

Not maintaining correct body position with a straight back Not extending arms fully

CURL UP SCREENING Lie on the mat Knees bent Feet flat on the floor

Legs slightly apart Arms straight Palms of hands resting on the mat, fingers stretched out Head in contact with the mat.

Starting Position

Measures lower body muscular strength and endurance

CURL UP SCREENING Keeping heels in contact with the mat, curl up slowly Slide fingers across mat until fingertips reach the other side

Curl back down until head touches the mat.

Movement should be with the CD pace.

Curl Position

Peer Assessment: your partner will be

scoring your progress!

What muscles do you use when doing push ups?

BACK-SAVER SIT & REACH

Remove shoes One leg is fully extended with the foot flat against the face of the box.

Bend other knee with the sole of the foot flat on the floor next to knee

Extend arms forward over the measuring scale with the hands placed one on top of the other

Measures lower body flexibility

BACK-SAVER SIT & REACH Reach directly forward (keeping back straight and the head up) four times and hold the position of the fourth reach for at least 1 second Switch legs and reach again.

What muscles do you use when doing this flexibility test?