Veruska Stepenka
Physical Education
18/03/2015
FITNESS TESTING TASKS
TASK #1:
The results I improved on from semester 1 to semester 2 were 1.6km run, shuttle run, sit ups,
sit and reach, 50 M sprint and standing long jump because I have been training and
practicing for these events through various activities. For example for the 1.6 km run, the
shuttle run and 50 M sprint I began going to the gym to run on the treadmill afterschool to
work on my breathing, inhaling from my nose and exhaling from my mouth, to improve my
cardio respiratory endurance which helped me improve my time from 12,52 minutes to
12,04 minutes in the mile run, 12,56 seconds to 10, 36 seconds for the shuttle run and 12
seconds to 11,94 seconds for the 50 M sprint as I controlled my breathing throughout the
activity which was my goal. Then for the sit ups and sit and reach I have been attending an
amazing activity called boot camp afterschool on Friday´s were we do different circuits
exercises for 30 seconds and then we rotate among them to work on specific muscles of
our body per station, this really helped me improve my lower body muscular endurance
and strength as I now know that I can do different exercises for a longer period of time due
to my choice to begin working out on a regular basis, this helped me improve my sit ups
result from 18 to 29 and my sit and reach from +11 to +13. Lastly, I improved my standing
long jump results by using my swinging my arms up to 4 times before jumping to gain
enough impulse to jump further within the boundaries that defiantly worked as I improved
my result from 1, 25 M to 1, 35 M.
The results that didn’t improve from semester 1 to semester 2 were pushups and flexed arm
hang, as I defiantly didn’t put much of my time into training for these activities as the
others. For my pushups result I didn’t improve instead I got a worst result from 15 to 6 which
is quite upsetting as I defiantly need to work on my upper body strength as I feel the burn in
my biceps every time I accomplish one push up but I also get tired really quickly causing
me to give up the minute I go down once, smashing my face right against the floor as I
can’t hold my weight with my biceps. Finally, for my flexed arm hang result I kept the same
result 2 second which doesn’t show either improvement or worsening that isn’t satisfying at
all because as I pulled myself up on to the bar and lifted my chin I began trembling
instantly causing me to slip from the pole which I defiantly need to work on pulling and
holding my body over the floor to at least make it to 5 seconds which I must accomplish by
semester 1 of year 10, this is now my new goal.
To conclude, my feeling on my overall level of fitness is satisfied and proud as I have
improved my results in many of the events of the fitness testing which years ago they were
my weakness but now I am slowly conquering these events through practice,
determination and motivation that allow me to give it my fullest to see major improvements
coming my way. To be fully honest I would have never thought that I would have been
able to do circuits without getting short on breath but now I know that all I needed was to
Veruska Stepenka
Physical Education
18/03/2015
work on a regular basis to work on those circuits constantly with breathing properly through
my nose and exhaling through my mouth making my work out more enjoyable and
efficient.
TASK 2:
WARM-UP: 5 MINUTES
For my warm up I will be doing dynamic stretches, as I prefer to stretch my muscles before
executing any type of physical activity. I would go up and down the gym once for each
stretch so I am able to stretch as many of my muscles as possible to be ready to give it my
fullest during class. Finally, these stretches are better than static stretches because we
already begin moving preparing our body for any physical activity.
Dynamic
Stretch
Arm
Swings
Diagram
Muscles



Biceps
Pectorals
Latissimus dorsi
Karate
kicks


Hamstrings
Calves
Lunges
with a
twist




Hamstrings
Oblique
Quadriceps
Gluteus
maximus
Inch
worm




Abdominals
Hamstrings
Triceps
Calves
How to execute
the exercise
Bring your arms
forward swinging
them back and
forth.
Raise one leg
with your knee
bent and then
fire your leg out
with your toes
straight.
Kneel down with
one knee and
then make a twist
with your arms
from left to right.
Go down against
the floor with your
feet in place
slowing walking
your hands out
towards a push
up position but
then come up
with your legs
Veruska Stepenka
Physical Education
18/03/2015
Spidey
push ups




Biceps
Triceps
Pectorals
Gluteus
maximus
Jogging
by lifting
your
knees
high up



Quadriceps
Hamstrings
Calves
and arms straight
forming a
pyramid.
Go down
towards the floor
executing a push
up formation,
then bring one
leg up bent
towards your
arms and go
down making a
push up.
Lift your knees as
you jog up and
down the gym.
Veruska Stepenka
Physical Education
18/03/2015
40-MINUTE CIRCUIT:
For the 40 minute circuit I will be doing 3 rounds of 30-45 seconds with a 1 minute water
break after each round. This will be a very practical way to focus on the different
components of fitness but this will also help me with my muscular endurance as I will be
pushing my muscles past their limit to work out constantly without stopping to achieve
better results.
Exercise
Diagram
How to do it
Component of
fitness
 Lower body
strength
Dips
Sit down on a
chair but move
away for the
chair with your
hands still
grabbing the
chair and go
down with your
legs slightly bent.
Ski
Jumps
Have both of
your feet
together and
jump from left to
right with
constant
movement.

Lower body
strength
Mountain
Climbers
Go down against
the floor
executing a push
up position and
then begin to
bring your knee
towards your
hands as if you
were climbing
with one leg at a
time.

Lower body
strength
The
plank
Go against the
floor with both of
your elbows
against the floor.
Stretch your legs
and hold the
position with your
toes lifting your
body up.

Upper and
lower body
endurance.
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Side
Plank
Push ups
Jump
Rope
Physical Education
18/03/2015
Maintain a
straight position
throughout the
whole time.
Lay on one side
resting on your
hand or elbow.
Keep your hand
or elbow right
beneath your
shoulder. Lift your
hips off the
ground. Keep
your body in a
straight line from
the head to the
heels.
Place your hands
against the floor
right under your
shoulder, were
your hands
should be wider
than shoulder
width apart.
Place your toes
on the ground.
Lower your chest
towards the floor
maintaining your
body in one
straight line from
your head to your
heels.
Throw the jump
rope over your
body and jump
over the rope
with a very low
bounce.

Upper and
lower body
endurance.

Upper body
strength

Lower body
strength
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Shuttle
run
Physical Education
18/03/2015
Jog at a constant
pace back a
forth for the cone
touching the floor
as you make it to
the other side.
Cardio
respiratory
endurance
Lower body
strength


Jumping
Jacks
Stand with your
feet together
and your hand
by your sides.
Begin jumping
moving your arms
above your head
and your legs
apart.

Upper and
lower body
Lunges
Put your hands
against your hips
maintaining a
straight back
then kneel down
and come back
up again.

Lower
body
strength
Burpees
1. Start by
crouching
down.
2. Then extend
your body
into a push
up position.
3. Crouch down
again.
4. Then jump up
and clap.

Upper and
lower body
strength
Veruska Stepenka
Physical Education
Wall sit
18/03/2015
Lean against a
wall and pretend
as if you are
seating down in
an imaginary
chair.

Lower
body
endurance
COOL DOWN: 3-5MINUTES
For my cool down I have decided to do static stretches to stretch out all the tension my
muscles have accumulated after working out for 40 minutes. I prefer to do static stretches
at last because after a workout I rather finalize by stretching out my muscles as it helps
letting my body know it´s time to cool down as I have finished working out but also
because it’s better than just going to sit down right after as adrenaline is still running
through my muscles and body.
Stretch
Quads pull
Hamstring
stretch
Diagram
How to do it
Standing with
one foot, pull
your left heel into
your left glute,
feeling the
stretch in your
quads.
Muscle
Quadriceps
Straighten one of
your legs, reach
towards your
toes and hold
onto your toes
pulling back
towards your
chest.
Hamstrings
Veruska Stepenka
Physical Education
18/03/2015
Glute Stretch
Sitting with your
back straight,
straighten your
right leg crossing
your bent left
knee over your
straight left
pulling towards
your chest.
Glutes
Pectoral
stretch
Stand straight
hold your fingers
together behind
your back,
straightening
your arm pulling
backwards.
Pectorals
Triceps stretch
Stand straight
bending your
elbow over your
head pulling your
elbow down
towards your
spine.
Triceps
Latissimus dorsi
stretch
Crouch down on
your knees
moving your
hands in front of
your head
towards the floor
extending your
fingers forward.
Latissimus dorsi