13/08/18

Short and long term goals

Short term: Thing that you do and it effect in short period of time.
- Don’t eat dinner
- Loss weight 2 kg

Long term: Thing that you do and it effect in long period of time.
- Exercise 60 minutes everyday
- Healthier
- Loss weight 5 kg

Fitness profile
Height: 158 Cm
Weight: 49.3 Kg

Loss weight 5 kg
Steps: 1. Run 30 minutes, 3 times per week
2. No fast foods
3. Eat vegetable
4. Drink water a half hour before meals
5. Play badminton

Fitness Diary
14/08/18 - Play badminton 20 minutes

21/08/18
Improving your fitness

Vocab
Cardiovascular endurance
Flexibility
Muscular strength
Muscular endurance

My Beep test
My score: 7.5
Standards: very good
I feel surprise about my score. I think my score will be under average because compare
with my friend I got quite a low score. I am ok with my score. I think I must improve in the next
time. In order to improve it, I have to exercise more to improve my strength.
Cooper test
My score: 8 (1280m)
Standard: C
I not feel good with my score. This time when I ran I got colic so I cannot run as much as
I can. In next time, I will eat less before I going to run.

Flexibility
My score: 6 cm
I am not surprise with my score because I think my flexibility was bad since I didn’t do
any stretching. I really want to improve my flexibility. I have to do stretching every day.

28/08/18
Improve your fitness cont.

Vocab:
Muscular strength- the amount of force your muscles can exert.
Muscular endurance- the ability of your muscles to perform physical task over period of time

Long jump and push up

Strengths
- Cheap
- Easy to use
- Achieve the objective
- Valid test

Weakness
- May be inaccurate
- Tests only hamstring and back flexibility

Long jump
In long jump test, I got 1.18 meters which state as poor when compare with the standard.
I feel not surprise with my record because I don’t have much energy and I am sick today. I think
I should Improve my fitness by exercise frequently and practise to jump more.

Speed and agility test

Strengths
- Minimum 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

12/09/18
Illinois Agility test
My score 20.8 second
My speed and agility score is 20.8 second which is average compare with standard. I
feel a bit surprise that I’m got an average. I think I will got below an average because I run too
slow. I want to run faster and have more agility in the future. To run faster I need to practise to
run frequently.

Reflect on fitness Testing

My favorite fitness test is flexibility test because I think it fun even though I got a low
score in this test. When I saw someone can do flexibility very well, I also want to be like that. I
want to improve my flexibility skill because it will give me a lot of advantage such as improve my
balance, increase physical strength and muscle strength. In order to improve flexibility, I need to
do stretching everyday. I don’t have exactly personal strength since almost of my score is in an
average. I don’t have any test that I be outstanding. Moreover, my weakness is flexibility and
long jump. I am not exercise frequently so my my muscle is not active and get weaker. This
made me got low score on this two test. As I say previously, I need to do exercise frequently to
improve muscle strength and muscle endurance. Each test has different purpose. For beep test
and cooper test, it determine my cardiovascular endurance. For sit and reach test, it test my
flexibility. Push up test my muscle endurance and long jump test my muscle strength. Compare
to standard the test that I did the best was beep test. I got score 7.5 which state very good.

17/10/18
Body system

- The skeletal system consist

Function
- Support for body
- Protecting internal tissue and organ from damage
- Framework for attached muscle
- Allows movement of limbs and digits
- Produces new red and white blood cells
- Stores fat and minerals, such as calcium and phosphorus

Bones
- Made of living tissues formed into different layers
 - Outer layer: hard, densely packed, compact bone
- Inside: spongy bones, less dense, network of cavities filled with red bones marrow where
blood cells are produced

Function
- Protection
- Support
- Movement
- Shape
- Blood production
- Storage fat and minerals

Connective tissue
- Cartilage: a strong, flexible connective tissue that can act as a cushion between two
bones to reduce friction
- Ossification: the process by which bone is formed renewed, and repaired
- Ligament: Bone to bone
- Tendon: Bone to muscle

Caring for the system

- Healthy diet: high calcium, vitamin d, phosphorus
- Regular exercise
- Regular medical check up

Understanding skeletal problem

- Fractures
- Hairline Fracture: if parts of the bone do not separate
- Comminuted Fracture: When the bone shatters into more than two pieces.

Other problems
- Dislocation: when a bon slips out of place, tearing ligaments that attach the bone at the
joint.
- Torn cartilage: can result from a sharp blow to a joint or a severe twisting of a joint.
Surgery can repair the damage.
- Repetitive motion injury: prolonged, repeated movements such as computer work can
damage tissues. Eg. carpal tunnel syndrome when ligaments and tendons in the wrist.