PERSONAL FITNESS PROFILE

By: Matilda Malmkvist

8cc

Introduction:
My name is Matilda Malmkvist and Im 12 years old and from Sweden.

When I was a small child I loved sports. I was not one of those kids that always stayed indoors all the time and ate junk food. Instead I liked to go outside and have fun and kick a ball with my dad or walk my dog. I had a lot of after school activities such as tennis on Tuesdays at fitness first, football on Fridays with Mr. Mann at my school (Emirates International School Meadows) and swimming on Sundays and Mondays at Deserts Sport Service. As I got older I had to quit some of my activities because I had a lot of homework. But time passed and I managed to get more time in grade 8 so now Im back in my football, swimming and tennis lessons again. My Dream is to be a professional tennis player or a professional swimmer. I still havent given up on my dream and wish that someday one of my dreams will come true. I would say Im Fit for my age because each evening before bedtime I do minimum of 20 pushups and 3 different situps 20 times, squats and streghtes. But I could do better. Starting from now, when its getting colder, I will run (cross country) around the lake we have behind my school every evening. It will be a good training before the Track and Field we are going to have on Jan 5th next year. I will also eat healthy meals, mostly fruits and drink lot of water each day.

Definitions of components of fitness

Fitness can be four components for example strength, speed, stamina and flexibility. However, exercise scientists have identified nine components of fitness. - the extent to which muscles can exert force by contracting against resistance the ability to exert maximum muscular contraction instantly in an explosive burst of movements. The two components of power are strength and speed. - the ability to perform a series of explosive power movements in rapid succession in opposing directions - the ability to control the body's position, either stationary or while moving - the ability to achieve an extended range of motion without being impeded by excess tissue, i.e. fat or muscle - a single muscle's ability to perform sustained work - the heart's ability to deliver blood to working muscles and their ability to use it - a muscle's ability to perform a maximum contraction time after time - the ability to integrate the above listed components so that effective movements are achieved.

How to perform each tests: Components of Fitness

Health - Related Fitness

Skill Related Fitness

Flexibilty - Sit & Reach test

Agility - Illinois Agility Test

Cardiovascular Endurance Multistage Fitness Test

Power - Standing Long Jump or Vertical Jump

Reaction Time Ruler Drop Test Body Composition - Skinfold measures Co-ordination Hand Wall Toss Muscular Endurance - NCF Abdominal Conditioning Test Speed - 30 metre Sprint

Muscular strength - Handgrip Dynamometer

Balance - Standing Stork Test

My Test Results
Test
Standing Broad Jump Ruler Drop Test Stork Balance Hand Wall Toss 10 Meter Sprint Vertical Jump Test Illinois Run Push Up Test ( in 30 secs) Sit Up Test (in 30 secs)

SR Components of fitness
Power Reaction Time Balance Co-ordinations Speed Power Agility Muscular Endurance Muscular Endurance

Score
185cm 7.5 cm 8.4 sec 28 2.3 sec 35.5 cm 16.5sec 40

33

Hand Grip Test Flexibility Back Strength Test Bleep Test

Strength Flexibility Strength Cardiovascular Endurance

22 19cm 65 8.2

Test
Standing Broad Jump Ruler Drop Test Stork Balance Hand Wall Toss 10 Meter Sprint Vertical Jump Test Illinois Run Push Up Test ( in 30 secs) Sit Up Test (in 30 secs) Hand Grip Test Flexibility Back Strength Test Bleep Test

Score
185cm 7.5 cm 8.4 sec 28 2.3 sec 35.5 cm 16.5sec 40 33 26 19cm 65 8.2

Good ? Poor Average ? Average ? Excellent

Excellent
Average Poor ? Good

My opinion
In conclusion as you can see Im not flexiable enough. So I now have to train stregths that involve flexibility. Im really good at push up and sit up tests as I train every night. I can work on my jumping technicis and cacthing tennis balls. Otherwise I think that I did really good but I can always improve to be better.

References
http://www.topendsports.com/testing/tests/index.htm http://www.brianmac.co.uk/conditon.htm http://eisports.weebly.com/year-8-girls.html http://eisports.weebly.com/components-of-fitness.html http://www.sports-training-adviser.com/fitnesscomponents.html