What is physical fitness?

It is the capacity of the heart, blood vessels, lungs, and muscles to function at optimum capacity (Pate, 1983). It is a physical state of well being that allows people to perform daily exercise and establish a base of fitness for participation in a variety of physical activities (Ratliffe & Ratliffe, 1994).
Your body fat and weight are within an acceptable range.

Why should you fitness test?

· To track your progress and have a starting point in order to measure improvement.
· To motivate you. If you understand the components of fitness and where you are at, you will want to improve.
· To evaluate the PE program. Is it accomplishing PE outcomes? 

What is physical fitness comprised of?

Health-related physical fitness is comprised of:
1. Cardiovascular endurance – aerobic capacity. Work out a minimum of 3 times per week for at least 30 minutes per session.
2. Body composition – the ratio of lean body tissue to fat tissue
3. Muscular strength – Work out a minimum of 2 times per week with no more than 3 days off between sessions. If you are weight-training, do not plan to lift the same muscle groups on back-to-back days.
4. Muscular endurance – Work out a minimum of 2 times per week with no more than 3 days off between sessions. Do 2-3 sets to fatigue the muscles.
5. Flexibility – include every day; two types - static stretch (hold position for 20-60 sec. each) or dynamic stretch (arm circles while walking, lunge walk, etc.)

Skill-related physical fitness is comprised of :
1. Agility – ability to change directions quickly
2. Speed – how quickly you can get your body from one point to another
3. Power – strength and speed
4. Balance – ability to keep your body in an upright position
5. Reaction time – how quickly you can get your body moving
6. Coordination – ability to have either your foot or and make contact with an object 

Will my fitness tests be graded?

These tests are not graded but they provide a way to learn about your body. You should not share results with other students. However, if a lack of effort is observed, points will be deducted.
If you are absent when the tests are administered, you have one week to make them up in order to qualify for any awards or recognition; also, an academic referral will be given after one week. If you never make it up, it will be six points off your unit grade for each test not completed.
Freshman and sophomores week have one checkpoint during the semester. They are considered assignments and if the folder is not turned in on time, 1 point is deducted from that unit’s grade for each school day. After 4 days, the folder is late. An academic referral will also be given if it is more than 5 school days late.

How can I improve?

Specificity – the type of exercise needs to address what muscle group you want to work
(ex. If you want to jump higher, you do not do push-ups).
Progressive – gradual increase
Overload – do more than what your body is used to doing
Reversibility – if you do not use it, you will lose it! (But you can get it back.)
Training effect – just do it! You improve every time you exercise!