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Fitness diary

Date Times (mins)


08.13.18 4 hours Badminton

08.14.18 40 mins playing football

08.15.18 40 mins playing football

08.16.18 55 mins of PE

08.17.18 55 mins of PE

08.23.18 55 mins of PE

08.24.18 55 mins of PE

08.30.18 55 mins of PE

08.31.18 55 mins of PE

09.02.18 2 hours of playing badminton

09.07.18 55 mins of PE

09.10.18 55 mins of PE

09.14.18 55 mins of PE

09.17.18 55 mins of PE

09.22.18 2 hours of playing badminton

09.24.18 55 mins of PE

09.25.18 55 mins of PE

09.30.18 1.30 hours of playing badminton

10.04.18 2 hours of playing badminton


08.14.18

Short terms goal


- Eat healthy
- Change my food diet
- No sugary drink

Long terms goal


- My body getting stronger
- Losing 10 kg

Step for my long term goal


- Changing my diet
- Workout at least 3 days per week
- Avoid sugary drink and fast food
-

08.21.18

Vocab
- Cardiovascular endurance
- Flexibility
- Muscular strength: the amount of force your muscles can exert
- Muscular endurance: the ability of your muscles to perform physical tasks over a period
of time

Beep test
My score: 9.3
Standard: very good > 7.9
My beep test score is 9.3 which is in the range of excellent for 17 years old girl. I was really
surprise because two years ago i got about 6 which is lower than the average, what I did in last
year was joined the cross country team for three months and I can see the big different of my
body.

Cooper Test
My distance: 1,600 m
Standard: 1700 > below average
My Cooper test score is 1,600m which is below average for 17 years old girl. I didn’t surprise at
all since this is my first try for this test and I think I can improve my skill by keep running and
continues do exercise.
08.28.18

Long Jump Test


My Score: 145
I was actually impressed how far I could jump in this time since my last try was really short. I
think my legs getting stronger and stronger even this time my test still below the average but
still, I can see that my body improved.

Push up Test
My score: 25
standard : average > 18
For this test I honestly think that I would definitely get below average but I actually in average
which is really surprised me so much due to my weakness that I could feel from my body. BUt
from what I did last year was rock climbing, I didn’t do it as much as I should. However, I think
that helps my arms getting stronger and stronger.

Advantages
● Minimal equipment required
● Simple to set up and conduct
● The test can be administered by the athlete
● Can be conducted almost anywhere
Disadvantages
● Assistant required to administer the test
Reflect on Fitness testing
● Favorite and why
● Personal strength & weakness
● Purpose of the test

Cooper test probably is my favorite test i’ve done from all the test I’ve tried. Since I did
cross country just the year right after i get back here, my legs muscular getting stronger from
how it was. Cooper test went really well and not that hard for me based on what I have
competed in my cross country falls. While, beep test tends to be harder for me due to the limits
and the speed of time which made me realized my weakness is about the speed to make the
test completely in time. The purpose of the cooper test is to run as fun as possible within 12
minutes which means it’s about checking the use of oxygen while our body running.
How the system works
● Skeletal system consists of bones, connective of tissue and joints
● 206 bones
● Smallest is in the ear
● Biggest one is at thigh
Function
A. Support the body (stand up and walk around)
B. Protect our brain
a. Skull protect our brain
b. Ribs protect heart and lung
C. Framework attached muscles
D. Allows movement of limbs and digit
E. Made red and wbc

Bones - made of living tissues formed into different layers


● Outer layer- hard. Densely bones, compact bones
● inside - spongy bone, less dense, blood cell are produce
● Vitamin D helps build bone
● Calcium is a mineral which help our bone strong
● 4 types of bones
○ Long
○ Short
○ Irregular
○ Flat

Caring for the system


● Healthy diet - high calcium, vitamin d, phosphorus
● Exercise
● Medicals check up
Understand skeletal problems
● Fractures
● Hairline fracture: crack bones didn’t split in half
● Transverse fracture: completely broke across the bone
● Comminuted fracture: when the bones shatter into more than 2 pieces
● Dislocation - slip out of the place
● Torn cartilage - can result from a sharp blow to a joint or serve twisting of a joint. Surgery
can help
● Repetitive motion injury - prolonged, repeated movements such as computer work can
damage tissues

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