20/08/18 - Goal Setting

Research: SMART GOALS

● Specific
● Measurable
● Attainable / Achievable
● Realistic
● Timed
Short-term goals
- Decrease body fat percentage and increase muscle mass
- Exercise four times per week
Long-term
- Be able to lose weight from 53 to 50 in this year

Fitness Diary:
20/08/18 Volleyball (PE) 45 mins
22/08/18 Badminton (Club) 25 mins
23/08/18 Volleyball (PE) 45 mins
25/08/18 Swimming (Home) 1 hour
27/08/18 Volleyball (PE) 45 mins
29/08/18 Badminton (Club) 25 mins
30/08/18 Volleyball (PE) 45 mins
01/09/19 Cardio (Home) 25 mins
03/09/18 Volleyball (PE) 45 mins
05/09/18 Badminton (Club) 25 mins
09/09/18 Football (PE) 45 mins
11/09/18 Football (PE) 45 mins
12/09/18 Badminton (Club) 20 mins
15/09/18 Cardio (Home) 35 mins
19/09/18 Badminton (Club) 20 mins
20/09/18 Football (PE) 45 mins
22/09/18 Cardio (Home) 30 mins
24/09/18 Football (PE) 45 mins
26/09/18 Football (PE) 40 mins + Badminton (Club) 25 mins
29/09/18 Swimming (Home) 45 mins
08/10/18 Football (PE) 45 mins

Improving my fitness
Vocabulary
1. Flexibility: the quality of bending easily without breaking.
2. Agility: the ability to move quickly and easily
3. Muscular strength: the amount of force a muscle can produce with a single maximal
effort
4. Muscular endurance: the ability of a muscle to repeatedly exert force against
resistance
5. Cardiovascular endurance: the ability of the heart, lungs and blood vessels to deliver
oxygen to your body tissues

Sit and Reach

For this test. it is to test how flexible our body have. I got no scores because I can’t
even touch the red line on a box. I think it maybe a bit too late now for me to flexible my body
again. However, I would try to stretch my body more often and it could work a little bit, if I
have a chance to do this again. As a result, this test is not very accurate and it can’t really
tell or show my flexibility that much.
Strengths:
- Very easy to make
- Have no cost for making the equipment
- Only one equipment required
Weaknesses:
- It is no accuracy because the equipment is hand-made, which is done by Mr.Stu
- The measurement might not be that specific
- Each person have different length of legs and arms
- Each person have different flexibility
27/08/18
Beep Test Analysis
The first quarter in 12 grade, my score was 8, if compares to standard I’m in the
excellent level. I felt very proud of myself because it's just the start of the year and I already
got 8. From that, it also makes me surprised because at the end of last year I got only 10. I
can improve by exercises everyday or more often and keep the speed the same.

Strengths:
- Easy to conduct
- Everyone can participate at the same time (less time-consuming)
- No equipment require, only a speakers
Weaknesses:
- It might not be accurate sometimes because we didn’t use the same place of testing
for each time
- It could depends on each person’s health, if they feel sick they might not be able to
do it very well
- People who didn’t warm-up before might not be able to do it well because the speed
will increase every single stages
Cooper Test Analysis
The first cooper test in 12 grade, my score was 1600 m, if compares to standard I’m
in a good level. I felt a little bit upset because last year I got more than this even though it’s
just the start of this year. According to that, I’m not very surprised with my score, I could do
it better than this if compares to 11 grade. However, I can improve my score by exercises as
much as possible and run in the same speed.

Strengths:
- Be able to test the ability of the body to use oxygen while running
- Cheap and simple test
- Everyone could participate at the same time (less time consuming)
Weaknesses:
- No accuracy because the shape of small football pitch is round which is very hard to
measure
- It is very easy for people to make up/ cheat with scores because sometimes some
people get very low but they want to pass, so they say one or two higher than the
one that they get
- It is also depends on each person’s health, mood and tone too

03/09/18
Muscular strength and Muscular endurance
Long Jump
On that day I didn’t come, so I haven’t done this test
Push Up
On that day I didn’t come, so I haven’t done this test

Strengths:
- Have minimal requirement for equipments
- Very easy and simple
- For push up people can do everywhere
Weaknesses:
- Specific equipments require for long jump
- Each person have different body length
- Some people who’s smaller could jump farther
- People who stronger could do push-up better

11/09/18
Running Agility
This is my first time doing this test, according to that all the sports that I have played
doesn’t requires agility. From that, I won’t be able to change the directions as fast as my
classmates. The scores that I got is 21.47, as on that day I also have period, so I could not
be able to run at my normal speed. However, if next time I have to do this test again and
also have period, I will try to run as fast as I can and don’t think about that while running. If I
could do that, I will be able to run better and faster.

Strengths:
- Our legs will be able to change directions faster
 - Convenience for everyone to do whether indoor/outdoor (no ages limitation)
- Easy to make
- Low cost
- The test can be administrated by an athletes
Weaknesses:
- The distance might not be the same as the usual one
- No accuracy as it was conducted by Mr.Stu
- If using the wrong shoes it might cause accident as the ground is very slippery
- Required administants in order to control the test

26/09/18
60 m. sprint test
12.30 - I have to sprint at a big football field, according to the results, I got 10.63 in
the first time and 10.59 in the second time. Today the weather is very hot which makes my
body worked slow a bit. I think my score’s ok but I can do it better, if i have a chance to do it
again. For next time, I will improve by warming up my body first and try to put more effort
and concentrate more while running. If I can do all that thing, I could run faster and take less
time.

Strengths:
- Very easy to do
- No time consuming
Weaknesses:
- It won’t be that accurate as a person who’s timing is one of our classmates
- The distance is not very accurate based on a field that we use
- A person who’s a timer might not stop or start a time perfectly
- There’s an obstacle as there is a hole on a field which might cause an accident

Personal review Unit 1:

Throughout this quarter, I have done many test in order to test my own health. For
each test it help me to know more about my ability for each fitness test. Some test or
exercises I haven’t done it before, so it quite new for me, however I really enjoy doing this.
Some test I might not have a chance to do it, next quarter I will try to not miss any lesson so
that I can do every test. As a result, everything that I have done for fitness unit can help me
in my daily life too which can also makes me stronger and have a better health.

Quater 2
06/11/18

How the system works:

- skeletal system: bones, connective tissue and joints
there are 206 bones in the system
smallest in your ear 0.25 cm
largest - femur (Thigh)
Function:
- support for the body
- protecting internal tissues and organs from damage
- framework for attached muscles
- 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
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,