Goals and Fitness Testing

Power Point #2

Goals should be…• Written

• Obtainable

• Realistic (but challenging)

• Measurable

A Goal is not:

I will run faster.

A Goal is:

I will improve my mile time by 15 seconds.

or…

I will get 3 more push-ups to achieve 20.

Fitness Assessments:

• In order to write goals, you need to know where you stand.• We use fitness testing to find where you start out and

where you need to make improvements.

Various Types of Tests:

• Cardiovascular Endurance:• PACER

• Time intervals get closer together as the time increases.

• Mile• 10 laps inside track ; 4 laps outside track

Various Types of Tests:

• Muscular Endurance:• Sit-up Test• Push-up Test

• Muscular Strength:• 1 Rep Max

Various Types of Tests:

• Flexibility:• Sit and Reach

• Body Composition:• Body Fat Testing

• Boys: 12-18%• Girls: 18-24%

The Right way to Work Out:

• Warm Up:• Benefits:

• Decreases strain on heart• Flexibility of tendons and ligaments is increased• Faster nerve impulse transmission• Body gets ready for more intense exercise

The Right way to Work Out:

• The Warm Up:• Correct Technique:

• Start slow and gradually increase intensity• Goal is to raise body temp, start moving oxygen and increase blood

to muscles to prepare for exercise.• Example would be to jog for 5 minutes• Move slowly and rhythmically• Focus on full body range of motion• Don’t bounce, jerk or force positions

The Right way to Work Out:

• The Workout:• Remember the F.I.T.T. principle and S.P.O.R.T. principle• Design workout plans based around YOUR goals• Remember results will not happen over night, but over time with

a good workout plan• Work both cardiovascular and muscular systems on a routine

basis to see best results• The minimal time one should exercise to benefit from the activity

is 20 minutes

The Right way to Work Out:

• The Cool Down:• Necessary to lower heart rate and prevent muscle soreness• Prevents blood from pooling in arms and legs• Returns blood to heart• Flushes muscles of waste products during exercise• Prevents soreness

The Right way to Work Out:

• The Cool Down:• Correct Technique:

• Gradually decrease the intensity

• Spend 5 minutes at a slower pace

• Heart Rate should be under 120 BPM

• Stretch muscles used during workout

Two Types of Exercise:

• AEROBIC:• “With Oxygen”• Fat Metabolism• Time Consuming• Long, Slow, Evenly Paced• Creates Endurance• Examples: running, swimming, rowing, cycling, jogging, cross

country skiing

Two Types of Exercise:

• ANAEROBIC:• Means “Without Oxygen”• Sugar Metabolism• Quick Energy – direct• Short, fast, all-out• Causes Quick Fatigue• Examples: sprinting, weight-lifting, racquet ball

Freshman Foundation Fitness Testing 7th Period Fall 2013

Student IDSit &

Reach Sit & Reach Mile Run Pacer Curl Up Push Up1160071 6 6 12.25 17 40 42170150 8 6.5 6.25 47 18 53170001 6 5 9.05 38 80 123171120 12 11.5 7.15 50 80 183172300 10 10 6.48 65 80 214170195 10.5 7.5 7.15 50 34 154170728 15 14 80 4171242 12 10 7.07 50 25 165170840 8 8.5 9.5 30 30 165170880 9.5 9 6.55 50 80 345170990 6.5 6 12.25 20 45 205171020 10 9 50 5171140 14 13 7.44 61 80 175171310 9 7.5 9.25 22 30 9

12000654 10 11 10.1 1214000170 15.5 15.5 12.24 23 27 1015000055 7 6.5 10.2 25 42 1315000216 3 3 13.3 12 15 415000269 11.5 12.5 12.27 23 38 618000153 8.5 10 13.45 23 35 918000410 12 11 8.37 53 2818171320 12 11.5 12.1 32 40 1221000089 12 12 10.28 36 80 2023000138 15 14 7.29 41 51 1441000644 9 9.5 12.05 25 56 2242000655 5 4 10.25 36 80 61000966 9.5 9.5 11.4 40 49 3