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Physical Fitness Fitness Gram Testing • The 1 Mile Run and the PACER tests aerobic endurance • The Back Saver Sit and Reach tests flexibility • The Curl-ups tests abdominal strength and endurance • The Push-ups tests upper body strength 1 Mile Run • One way to test a student’s physical fitness level is by having them run a mile and complete it in the in the Healthy Fitness Zone • A student should be able to determine their 1 lap pace when running the mile • The student would take the time they can realistically run and divide it by four laps to determine e.g. John would like to complete the 1 mile run in 10:00 minutes. He would divide 10:00 minutes by 4 and have an answer of 2:30 minutes per lap Exercising • Oxygen enters the lungs and passes into your arteries • Oxygen rich blood travels to the heart where it is pumped to the rest of your body • Lactic Acid an Carbon Dioxide are waste products of exercising and are carried away from your cells through the veins • These waste products can make you tired, sore and achy • Arteries are red and veins are blue in appearance when looking at them in your arm Skeletal System • There are 206 bones in your body • Bones are made up mostly of Calcium and Phosphorus • The place where two bones come together is call a joint • Ligaments attach bone to bone • Tendons attach muscles to bone • The skull, rib cage, spine and pelvis protect the important internal organs Muscles • Muscles are made up of long, thin cells • They shorten and lengthen e.g. when performing a dumbbell curl, the bicep muscle shortens (contract) when raising the dumbbell and lengthens (extend) when lowering the dumbbell • Tendons connect muscles to bone Losing Fat • When you eat food it is started to be digested through the saliva in your mouth • Food then travels to the stomach where it is broken down and sent to your muscles as energy • Unused food becomes fat in your body • When you eat fat it is stored as fat • Fat can be broken down through aerobic exercise • An aerobic exercise session has to be at least 20 minutes to start using the fat in your body for energy