Kannicha (Dream) Eksuwancharoen

1203 5961101

DREAM’s Fitness Diary

date exercsie Time(min)

14/08/2018 volleyball club 60mins

practice volleyball 120mins

15/08/2018 football 70mins

16/08/2018 cooper test (run) 12mins

practice volleyball 120mins

17/08/2018 volleyball (in PE class) 30mins

play volleyball 40mins

20/08/2018 football+volleyball 20mins

23/08/2018 Volleyball (in PE class) 30mins

24/08/2018 volleyball (in PE class) 30mins

practice volleyball 150mins

28/08/2018 practice volleyball 120mins

29/08/2018 practice volleyball 30mins

Volleyball competition 10mins

30/08/2018 Volleyball (in PE class) 30mins

practice volleyball 120mins

31/08/2018 volleyball (in PE class) 30mins

Practice volleyball 100mins

3/09/2018 Play Volleyball 20mins

4/09/2018 Practice Volleyball 40mins

Volleyball competition 20mins

6/09/2018 practice volleyball 120mins

7/09/2018 volleyball (in PE class) 30mins

practice volleyball 90mins

10/09/2018 volleyball (in PE class) 30mins

practice volleybal 120mins

11/09/2018 practice volleyball 120mins

12/09/2018 volleyball competition 120mins

13/09/2018 practice volleyball 120mins

14/09/2018 football (PE) 30mins

Kannicha (Dream) Eksuwancharoen
1203 5961101

practice volleyball 60mins

17/09/2018 football (PE) 30mins

18/09/2018 practice volleyball (13:00-18:00) 300mins

24/09/2018 volleyball (PE) 30mins

practice volleyball 70mins

25/09/2018 football (PE) 30mins

practice volleyball 60mins

27/09/2018 practice volleyball 100mins

28/09/2018 practice volleyball 40mins

30/09/2018 volleyball competition 240mins

2/10/2018 volleyball club 30mins

Kannicha (Dream) Eksuwancharoen
1203 5961101

Health and Fitness Notebook

Date: 14 August 2018

Topic: Short and Long term goals

Short term goal​​: a goal that can be achieved in a short period of time
- eat healthy
- eat less dessert
- eat more vegetable
- don’t eat more than a need
Long term goal​​: a goal that takes long period of time to be achieved
- lose 3 kg in 6 months
- six packs

SMART goals
Specific
Measurable
Achievable
Realistic
Time

STEPs for my long term goal

1. Change diet (less fat and carb, don’t eat more than the need)
2. Attend Volleyball club and practice twice a week (also find more exercise to do)
3. Don’t eat after 6pm
4. Drink more (water 2L per day)
5. Sleep and wake up earlier

Height 159cm
Weight 52.9kg
Kannicha (Dream) Eksuwancharoen
1203 5961101

Date: 21 August 2018

Topic:

Vocab:
Cardiovascular endurance​ (​ความอดทนของหัวใจและหลอดเลือด)
Flexibility (ความยืดหยุน
่ ของร่างกาย)
Muscular strength
Muscular endurance

My beep test score is 9.8 which is excellent score. I surprised with this result because I think
that the average score for 17 years old girl would be about 7 to 8. Even my score is above
the excellent score, I still want to improve it to 12. I will use the opportunity that I practice
Volleyball twice a week to improve my endurance.

My cooper test score is A (1,808m). I am not surprise with the score because compare to
most of my friends I know I am better than them. However, I am not a person who can run
very fast. Even I didn’t stop running, my score still not above A+ band. I will try to practice
moving faster to make myself be able to run faster.

My flexibility test score is 23cm.

Kannicha (Dream) Eksuwancharoen
1203 5961101

Date: 28 August 2018

Topic: Improving your fitness

Vocab:
- 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

Strengths and Weakness of flexibility test

S
- easy to use
- Cheap
- Achieves objective
- Valid test
W
- maybe inaccurate
- Tests only hamstring and back flexibility

Strength and Weakness of strength,endurance test

S
- minimal equipment required
- Simple to set up and conduct
- The test can be administered by the athlete
W
- specific facilities required - long jump pit
- Assistant required to administer the test

Push up: 27 times

Long jump: 1.78m
Kannicha (Dream) Eksuwancharoen
1203 5961101

Date: 5 September 2018

Topic: Speed and agility test

Test: 60m speed test (conduct 3 times, use the best one)

AGILITY: ability to change body position quickly

Strength
- less equipment
- Easy to set up
- Can be administered by the athlete
- Can be conducted almost anywhere
Weakness
- assistant required
- Result can be depend on the type of ground
Kannicha (Dream) Eksuwancharoen
1203 5961101

Date: 12 September 2018

Topic: Agility test
Illinois Agility test score: 19.21 = average
Reflection: This test is easy for everyone to set and do the test. It needs less equipment
however, need an assistant to record the time taken.

Date: 19 September 2018

Topic: Sprint
Score: 11.41 second
Kannicha (Dream) Eksuwancharoen
1203 5961101

Date: 27 September

Room for improvement

1. Which area would you can improve the most?
- I think I can improve the speed of my body which are the agility, sprint and cooper
test. Also I want to improve beep test.
2. Compared to standards, which test did you perform the best?
- I think when compared to my classmates, flexibility test (sit and reach) is the test that
I did perform the best which I got 26cm. This is because there is only 2 or 3 friends
from 22 people that got higher score than me.

Note:
Push up : muscle
Long jump : muscle
Beep test : cadio
Cooper test : endurance of body, cadio
Sprint : speed
Sit and reach test : test flexibility
Illinois agility : test ability of body to change the position
Kannicha (Dream) Eksuwancharoen
1203 5961101

The sekeleton system (bones) are connected by tissue (joint)

we have 206 bones in our body (but baby has more then connect together to 206 bones)
bones
- support body
- protect internal tissues and organs (protection)
- framework for attached muscles (shape)
- allow movement of limbs and digits (movement)
- produce red and white bloods (blood production)
- storage of fat and minerals

bones made of living tissues formed into different layers

- outer layer (hard, densely packed, compact bone)
- inside layer (spongy bone, less dense, network of cavities filled with red bone marrow
where blood cells are produced)

What are bones made of???

- bones start to grow inside the womb, where they begin as cartilage
- as you get older this turns into hard bone ny a process called ssification
- Bones need minerals and vitamins to grow up
- Vitamin D helps build bones
- Calcium keeps bones strong
- Even as a fully grown adult, bone structure is always changing

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 the bone is formed renewed and repaired
- ligament: band of firous slightly elastic connective tissue that attaches one bone to
another
- tendon: a fibrous cord that attaches muscle
Kannicha (Dream) Eksuwancharoen
1203 5961101

Date: 31 October 2018

healthy diet
= high calcium, vitamin D, phosphorus + regularly exercise + regularly medical check ups

Fractures​​ (broken bone)

- hairline fracture : if parts of the bone do not separate (ร้าว)
- transverse fracture : when the fracture is completely across the bone
- comminuted fracture : when the bone shatters into more than two pieces

other bone problems

- Dislocation: when a bone slips out of place, tearing ligaments that attach the bone at
the joint. (กระดูกเคลื่อน)
- Torn cartilage: can result from a sharp blow to a joint or a severe twisting of a joint.
Surgery can repair the damage (หมอนรองกระดูก/กระดูกออ่ นฉี กขาด)
- repetitive motion injury: prolonged, repeated movements such as computer work can
damage tissues. Eg. Carpal tunnel syndrom when ligaments and tendons in the wrist
swell, causing numbness, a tingling sensation