Saxe Middle School
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- Saxe Middle School
- Fitness and CT Fitness Assessment
Physical Education
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CT Physical Fitness Assessment StandardsStandards for Health-Related Fitness Zones...
I = Needs Improvement Zone (does not meet health-related standard)
F = Health Fitness Zone (meets health-related standard)
H = High Fitness Performance Zone (exceeds health-related standard)PACER MILE Sit&Reach Push-Ups Curl-Ups Age Boys Girls Boys Girls Boys Girls Boys Girls Boys Girls 9 30-80 9-54 9:30-12:00 9:30-12:30 8 9 6-15 6-15 9-24 9-22 10 30-80 9-54 9:00-11:30 9:30-12:30 8 9 7-20 7-15 12-24 12-26 11 30-94 19-54 8:30-11:00 9:00-12:00 8 10 8-20 7-15 15-28 15-29 12 42-94 19-54 8:00-10:30 9:00-12:00 8 10 10-20 7-15 18-36 18-32 13 54-108 30-67 7:30-10:00 9:00-11:30 8 10 12-25 7-15 21-40 18-32 14 54-108 30-67 7:00-9:30 8:30-11:00 8 10 14-30 7-15 24-45 18-32 Laps 15:00 max Inches/12 max Reps/40 max Reps/75 max Important Fitness Information
6 components of health-related fitness
- Aerobic Endurance (PACER/Mile): ability of the heart and lungs to send oxygen to muscles and use it efficiently- Muscular Strength (Push-ups and Curl-ups): ability of a muscle to exert force
- Muscular Endurance (Push-ups and Curl-ups): ability of a muscle to repeatedly exert force
- Flexibility (Sit and Reach): ability to move joints through a full range of motion
- Body Composition: % of fat, bone, water, and muscle in the body (what you body is made up of)
- Stress Reduction: various strategies to maintain the body's balance and promote relaxation
F.I.T.T. Principle- set of rules to help you get the most out of you workouts.
F- Frequency: how often you exercise
I- Intensity: how hard you exercise
T- Time: how long you exercise
T- Type: what kind of exercise you doTarget Heart Rate Zone for Middle School Students: 140-190
How to calculate your target heart rate: take two fingers (pointer finger and middle finger) and find your pulse on your neck or wrist. Count the beats for 6 seconds and then add a zero to that number. For example: if you counted 12, then you THR would be 120. 3 zones of fitness: Blue Zone (less than 140), Yellow Zone (140-170), Red Zone (more than 170). Average resting heart rate is between 60-100. Max heart is 220 - your age.
Dynamic Warm-up:
series of movements that are designed to actively prepare your muscles for sports performance and physical exertion (stretching while moving)
- improves performance
- increases range of motion
- reduces the risk of injury
- blood and oxygen to muscles and tissues**always do a dynamic warm-up before beginning and activity/workout
Some examples are... butt kicks, quad stretch, karaoke, lunges, backwards jog, high skip, shuffle, etc.)