Work from home - week 3 - (Fitness at home)

Fitness From Home

Answer the following questions:

1. What is fitness? An action to stay physically fit.
2. What does “being physically fit” actually mean? Being healthy and doing some physical activities.
3. What do you do for fitness activities (before and during lockdown)?

Before - Playing football/volleyball/basketball with my neighbours.

After - Playing basketball everyday with my family.

As outlined on the site, explain what each of the different components of physical fitness mean (you can/will maybe need to use google to help):

• Body Composition - To describe the percentage of fat,bone,water, and muscle inside human bodies.
• Endurance - Having the energy to go longer.
• Flexibility - The ability to move your joints freely.
• Strength - The ability to put against resistance.
• Speed - To move fast.

Explain what the following 5 components of motor fitness mean:

• Agility - Controlling your body in a controlled state.
• Balance - Stabilizing your body.
• Coordination - Having the ability to coordinate your muscles.
• Power - Having muscles contract strongly to give explosive movements.
• Reaction time - How fast can you react?

Pretest results:

Please complete the table outlined below, using the information from the site. It is important that you know what each test is for; what it measures. Set up the tests at home, in your bubble, and complete each test. Please record your results in the table too. 

Name of Test	What it measures	Results
Illinois agility test	Agility	19.23s
Standing stork test	Balance	3s with left heel 4s with right heel
Cooper 12 minute run	Cardiovascular endurance	I don't have a 400 meter track
Sit and reach test	Flexibility	I don't have the equipment
NCF Abdominal conditioning test	Muscular endurance	18 sit ups in 30s
Standing long jump or vertical jump	Power	Don’t have the equipment
30 metre sprint	Speed	6.26s
Handgrip Dynamometer	Strength	I don’t have the equipments

For Illinois agility test I wen to my friend's house to borrow cones and after that we went to the park. We ran 5 laps around the park for a warm up. Each of us challenged each other to whoever gets the fastest time. I exceeded at the end.

Standing tork test - I went to ask my youngest brotherto help me. It took a while to get him to do what I asked but in the end I managed to do the test.

NCF Abdominal contioning test - I did this test at the same us the stork test. I had my brother to help me again.

30 metre sprint - It was the next day, me and my mum went for a walk and I decided to do it that time. I gathered barks to make marks of each end of the track. After i've done my test my mum decided to do it aswell.