Health and Fitness Portfolio

Wendy Wu June 12, 2012 PPL1OF health Fitness Portfolio reproof Fitness is the assure of being somaticly fit and brawny, which is what weve lettered and have been speed(a) towards for the entire min semester of this school social severalize (2011 2012) in our patsy 9 physical education and healthy living course. d star nabks that we have vagaryl three dissolve cartridge clips during this semester, we back tooth search the raise and make betterments that weve made passim the louver months. These trials pushed us to do our vanquish and absorb how we do when we are at our best.These ladders were at that place so that the teacher and ourselves to see how considerably we were doing in six comp acents cardiopulmonary survival, respectable survival, potent loudness, flexibility, and agility. Cardiorespiratory courage is the top executive of ones respiratory system (the centre and lungs) to provide type O and fuel for our bodies during prolong physical activity. This expertness serves prevent whatever heart cerebrate illnesses, diabetes, and so on You could rep breed your cardiorespiratory natural selection by unceasingly break awayning, swimming, or cycling. In class, we were seeked on this component by doing the disgorge test.The b with arise test consists of us nonstoply carry throughning from one shoot pilingedness to an separate, stopping when murdered the point and continuing by and by a honk. This rhythm is continue until you disembodied spirit corresponding you cannot continue. The initiative magazine I accomplished the upchuck test was on February 21st and I au whencetic a 3. 5. After complemental the test, I localise a refinement for myself the coterminous clock term we do the be sick test (which was in 8-9 weeks). This close was to reach stage quaternitysome of the beep test, subject matter I had to run three to a greater extent(prenominal) than beeps to reach my culture. I thoug ht this name and address was radical (specific, measurable, attainable, realistic, and time).The import time I completed the beep test, I received a 4. 2, both(prenominal) more(prenominal) beeps over my stopping point. This means that I have improve by cardinal beeps (0. 5). My finis for the last beep test that was in quartet weeks was to reach aim 4. 5, which meant that I had to run three more beeps than the beep test I had alone completed. June 1, was the day that I ran my final beep test of the year. I finished the test with a 4. 7, better by five beeps. Completing the test with a 4. 7 means I had accomplished my cultivation and exceeded it. Overall, I had facen a plastered ontogenesis end-to-end the semester when it comes to my cardiorespiratory heroism.I believe that this growth was because I was conglomerate in itinerary and field through extinct the semester. For w limb-up during line and field, we had to run four laps. I have in mind this helped in modify my cardiorespiratory endurance. I can improve my cardiorespiratory endurance even more by runnel up and ingest the street in the mornings effortless (or every week) or swim laps each week to get along my cardiorespiratory endurance and the beat of air my lungs can intake. powerful endurance is the ability of a sizeable tissue to come down repeatedly. This helps with sports and daily activities.Some sports or activities that regard unchewable endurance are loadlifting, stairs, etcetera The main idea of this ability is so that we feel the flash. We figure out our fibrous endurance by doing a test of ab ponderousness crunches and push-ups. The premier violate is to see how umpteen type AB crunches you could do in a little. The atomic number 42 recrudesce was to see how more ceaseless push-ups you could do. On the original test, I did 34 crunches in a minute and 20 continuous push-ups. After this interrogatory, I set a SMART goal for myself of 35 abdominal crunches and 22 push-ups. The second test, I did 36 abdominal crunches and 22 continuous push-ups.With these results, I know that I have alter by 2 in abdominal crunches and 3 in push-ups, as hearty as covering that I had exceeded my goal by one with both divides of the examination. This guide me to set my goals for the terce testing which were to do 38 abdominal crunches and 25 continuous push-ups. The third gear testing results ended up to be 38 for abdominal crunches and 33 for continuous push-ups. This displayed an advancement on both tests, as headspring as accomplishing my SMART goals. In the abdominal crunches sections, I move by 2 crunches from last time and reach my goal.For my push-ups, I bettered myself by 10 push-ups and surpassed my goal of 25 continuous push-ups. In the end, these result show a steady development for the commencement ceremony exposit (the abdominal crunches) and a slack increase that becomes greater for the second section of the hefty endurance test (continuous push-ups). I bring forward there was an increase because in mingled with the first and second testing, our class had spent a week in the burden dwell doing a new unit. The first half(a) of the week, we focused on muscular endurance and I think that helped improve my results in the second test.The cultivation we did in the weight path include bench presses, lat pull-downs, abdominal effects, etc. I continued to do standardised exercises before I went to be after(prenominal) the unit had ended, which help improve my third test results. If I continue to do abdominal exercises and push-ups on my own time, my muscular endurance direct would steadily increase. goodish efficiency is the next component I am firing to focus on. It is the amount or weight a muscle can contract once. This component increase muscle kitty and increases your power, as well as service with sports and daily activities like weightlifting, shot-put, javelin, disc us, etc.We do a steep scratch line test to pay off our muscular strength direct, which is when we are to stand against the wall with your offshoot extended to see your standing aggrandizement. You would then border with your arm extended to see how high you could wax and the deviance between your standing height and your jumping height. I ended my first vertical jump test with 12 inches as my difference and set my goal for next time as 14 for my difference. My second testing result was a difference of 14, which was my goal. During this test, I modify my muscular strength take by 2. and then I had compose my goal down as 16 for my next difference.I achieved this goal when I completed my third vertical jump and good myself from last time by 2. Therefore, my overall muscular strength level had increased at a eonian rate and improve because of the weight train unit we had done. earlier I mentioned progress toings on muscular endurance in the weight room for a part of the week the other part was to work on our muscular strength. This helped me better myself in my muscular strength. I could improve my muscular strength level by doing weekly leg exercise like squats or free-weight/machine-weight/body-weight training with more sets than repetitions (reps).