Physical Fitness Tests PDF

**Physical Fitness Tests** LESSON 6 \- Physical Fitness plays a major role in living a happy, healthy lifestyle. Keeping fit prevents chronic illnesses such as cardiovascular disease and type 2 diabetes. Being fit also enables you to perform everyday activities with more ease, and it helps you per...

**Physical Fitness Tests** LESSON 6 \- Physical Fitness plays a major role in living a happy, healthy lifestyle. Keeping fit prevents chronic illnesses such as cardiovascular disease and type 2 diabetes. Being fit also enables you to perform everyday activities with more ease, and it helps you perform better in your favorite sports. - **Height** refers to the total measurement of the length of your body from the head down to your feet - **Weight** refers to the total measurement of how heavy or light you are in relation to the pull of gravity. Weight uses the unit measures of either, pounds (lbs.) or kilograms (kgs.). - The **Body Mass Index** or BMI is a measurement of your body fat based on your height and your current weight. **Physical Fitness Tests Activities** 1. Resting Heart Rate Your resting heart rate is a measure of how hard your heart is working when you're physically inactive. A lower resting heart rate is typically an indicator of good cardiovascular fitness. A resting heart rate of 60 to 100 is normal for adults. You can use a heart rate monitor to assess this or simply take your pulse. Taking your pulse first thing in the morning is ideal. 2. Sit-up Test The sit-up test measures the strength and endurance of your abdominal muscles. The more repetitions you can do in one minute, the more strength and endurance you have in your abdominals. 3. Sit-and-Reach Test The sit-and-reach test measures your flexibility, specifically yourhamstring flexibility. You will need a ruler and a step for this test. 4. Squat Test The squat test measures the muscular strength and endurance of your lower body. **Aerobics Exercise**\ LESSON 7 \- Aerobic activities, also called endurance activities, are physical activities in which people move their large muscles in a rhythmic manner for a sustained period. **3 types aerobics exercise** - Chair aerobics - Low- impact aerobics - High- impact aerobics **What is the difference between aerobic and anaerobic exercises?** - Aerobic and anaerobic are terms that define how your body produces energy. \- Aerobic means "with oxygen." When you participate in a continuous activity that increases your heart rate, your cells use oxygen to produce energy. An example of aerobic exercise is walking. - Anaerobic means "without oxygen." When you engage in a quick, high-intensity activity, your cells aren't using oxygen to produce energy. An example of an anaerobic exercise is lifting weights. **Guidelines for Aerobic Exercises** - Frequency - Intensity - Time - Type **ZUMBA** LESSON 8 A dance-based fitness program that combines Latin and other international music and dance routines with aerobic elements.  History of Zumba - Was created and started 2001. - Alberto "Beto" Perez was the founder of this "Happy accident" - The name Zumba comes from Colombian, where it means something like "having fun" or "moving fast". Perez subsequently even patented the word and the newly acquired dance and has been very successful with it. Different Types Of Zumba Classes - Zumba Gold - Zumba Kids - Zumba Toning - Zumba Step - Aqua Zumba Zumba Outfit Essentials - A moisture-wicking top - Comfortable leggings or shorts  - Proper footwear