What is Physical Fitness?
According to the United States Department of Health and Human Services, physical fitness is defined as "a set of attributes that people have or achieve that relates to the ability to perform physical activity." Additionally, according to the Centers for Disease Control and Prevention (CDC), physical fitness is defined as 'the ability to carry out daily tasks with vigor and alertness, without undue fatigue, and with ample energy to enjoy leisure-time pursuits and respond to emergencies.'
Fitness includes:
Why is fitness important for our daily lives? Physical activity or exercise can improve your health and reduce the risk of developing several diseases like type 2 diabetes, cancer and cardiovascular disease. Physical activity and exercise can have immediate and long-term health benefits. Most importantly, regular activity can improve your quality of life.
We can keep track of our fitness progress using the personal fitness record where we can keep track of how much is our muscular strength, endurance, and flexibility; aerobic capacity; as well as our body composition (BMI, height, weight, etc).
Source: https://www.medicalnewstoday.com/articles/7181.php
Fitness includes:
- Cardiorespiratory fitness;
- Muscular strength;
- Muscular endurance;
- Body composition;
- Flexibility.
Why is fitness important for our daily lives? Physical activity or exercise can improve your health and reduce the risk of developing several diseases like type 2 diabetes, cancer and cardiovascular disease. Physical activity and exercise can have immediate and long-term health benefits. Most importantly, regular activity can improve your quality of life.
We can keep track of our fitness progress using the personal fitness record where we can keep track of how much is our muscular strength, endurance, and flexibility; aerobic capacity; as well as our body composition (BMI, height, weight, etc).
Source: https://www.medicalnewstoday.com/articles/7181.php
Term 1 Projects
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During the first term, we created a personal fitness record to keep track of how many fitness activities we are capable of doing to the max (push ups, trunk lift, curl ups, etc). We also conducted a pacer test to see how much rounds can we run based on the 15 meters and the time given.
For me, I was able to do 47 curl ups in term 1, lift my head 8.5 inches in trunk lift, do 22 push ups, as well as have a flexibility of 10.4 inches. |
Term 2 Projects
For term two, we created a poster to show our fitness program and journal on what we do every week. We also did a bleep test to again reassess the aerobic capacity that we possess. Another thing we did was checking our weight to see the changes, whether we increase or decrease it based on our fitness program. We also did an aerobic video to show what we did in term 2.
For me, my fitness program would be running, walking, cycling, and swimming as well as silat and jogging. I used my equipment which would be used once or twice a week. I didn't use equipment for five times or more a week. I followed my time and monitored by heart rate for fitness. I did these exercises for 30 minutes to 60 minutes. In conclusion, I reached my target and my journal as well as become healthier because of these exercises. Aerobic Fitness Video: https://photos.app.goo.gl/e3z47vzQAGNceHdKA
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Term 3 Projects
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For this term’s fitness class, we were taught the muscles used during muscle-building exercises as well as how to strengthen them. We did many muscle strengthening exercises such as leg extension, push-ups, etc. We were given a log to document what we did everyday during fitness class (for example 3 x 12 repetition push-ups, etc.). The other task that was given was a 30-day challenge where we were told to surpass our body’s limits to see what we were capable and willing of doing.
As stated before, the log given was used to document our activities that we did everyday during fitness class. We had to write down the type of exercise, intensity or time, and remarks. This could help us track our progress better since we can see whether or not our physical health is improving or not. I usually do push-ups, deadlift, leg extension, squats, and bench presses. Typically, the intensity I did is 3 x 12 repetition whilst the time I did them were 5 to 10 minutes. |
Term 4 Projects
For the last term, we were asked to create a website to display our progress in fitness class (the one you are seeing right now). The website contains all the projects I did from term 1 to term 4 and the progress I have made in fitness class. We were also asked to create a fitness table to monitor what we do inside and outside of class (another version of the daily log but this time it's online). I usually do the same as I did last term be it push-ups, leg extension, and squats with the additional treadmill and other exercises. The repetition and intensity is roughly the same, almost all of them are 3 x 12 reps (some being 4 x 8) and the time ranges from 5 to 20 minutes.
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fitness_table_kirizyu.docx | |
File Size: | 248 kb |
File Type: | docx |
For our final Bleep Test, I could handle a 46 repetition. This is considerably better than my previous test (which was at 31). This was because I was sick at the time of the previous Bleep Test and I also have trained my stamina for this Bleep Test. I have improved a lot because the difference between the previous one and this one is 15 repetitions.