Personal fitness profile

By: Ahmed Tarek

My name is Ahmed I am12 years old. I was born Egypt in 2001. I have a sister who is 3. I also have a brother that I have always fought with. We would fight over anything from food to who won the game. I like sports but my favorite is football. I have a lot of other sports such swimming, basket ball, tennis, kickboxing, table tennis and squash. When I was young my dad would take me every day and we would play football together. I have always loved sports however my fitness is not good any more. So now I go everyday to the gym after school.

Components of fitness
Skill related
Speed Most games and exercises require some type of speed. Indeed, long separation running frequently requires a blast of speed to finalize the race in front of your rivals. Speed is characterized as the capacity to move a figure part rapidly. Speed is not dependably about how rapidly you can move your entire form from A to B. It likewise identifies with form parts. Case in point, when playing golf, the speed of your arms and upper figure in making the swing are basic in driving the ball over a long separation. Reaction Time Reaction time is the means by which rapidly your brain can react to a boost and start a reaction.. The most important reaction is to the gun at the beginning of a race, additionally a goalkeeper sparing a punishment, or a badminton player responding to a raving success shot. The samples in game are interminable! Agility Being agile is all about being able to change your direction and the speed at which you are travelling, quickly and efficiently. This is regular in games, for example football and rugby where the player with the ball evades a guard, or in badminton or tennis, moving around the court rapidly to achieve the shuttlecock or ball in time. Balance Balance is the ability to maintain equilibrium whilst stationary, or moving. Balance whilst moving is often called dynamic balance. Balance is important in all kinds of sporting situations, most noteably in gymnastics and ballet but also contact sports where having good balance may prevent you being tackled to the floor! Balance is linked to agility, as in order to quickly and efficently change direction you must be balanced. Coordination Coordination is the ability to use the body parts and senses together to produce smooth efficient movements. We have all seen somebody who is awkward, their development looks unbalanced and flimsy. Being co-ordinated is basic in all games, for instance deftness in racket sports and the coappointment to utilize the inverse arm and leg when sprinting.

Health related
Cardiovascular Fitness (Aerobic Fitness) This is likewise at times reputed to be stamina and is the capability of your physique to consistently furnish enough vigor to maintain sub maximal levels of work out. To do this the circulatory and respiratory frameworks must work together effectively to furnish the working muscles with enough Oxygen to empower oxygen consuming metabolism.

This kind of fitness has huge profits to our lifestyle as it permits us to be animated for the duration of the day, for instance strolling to the shops, climbing stairs or rushing to get a transport. It additionally permits us to get included in games and relaxation hunts. If we have good cardiovascular fitness then our health is also good as it helps with: Fat metabolism Improved delivery of Oxygen Faster removal of waste products Decreased levels of stress

Strength Strength is vitally important, not only in sports but in day-to-day life. We need to be strong to perform certain tasks, such as lifting heavy bags or using our legs to stand up from a chair. Strength is defined as the ability of a muscle to exert a force to overcome a resistance. Strength is important for our health as it enables us to : Avoid injuries Maintain good posture

Flexibility Flexibility is the movement available at our joints, usually controlled by the length of our muscles. This is often thought to be less important than strength, or cardiovascular fitness. However, if we are not flexible our movement decreases and joints become stiff. Flexibility in sports allows us to perform certain skills more efficiently, for example a gymnast, dancer or diver must be highly flexible, but it is also important in other sports to aid performance and decrease the risk of injury. In daily activities we must be flexible to reach for something in a cupboard, or off the floor. It also helps: Prevent injuries Improve posture Reduce low back pain Maintain healthy joints Improve balance during movement

Muscular Endurance Muscular endurance, unlike strength, is the ability of a muscle to make repeated contractions over a period of time. This is used in day-to-day life in activities such as climbing stairs, digging the garden and cleaning. Muscular endurance is also important in sports, such as football (repeated running and kicking), tennis (repeated swinging of the arm to hit the ball) and swimming (repeating the stroke). Body Composition Body composition is the amount of muscle, fat, bone, cartilage etc that makes up our bodies. In terms of health, fat is the main point of interest and everything else is termed lean body tissue. The amount of fat we carry varies from person to person and healthy averages vary with gender and age. A healthy amount of fat for a man is between 15&18% and for women is higher at 20-25%. It is important to maintain a healthy percentage of body fat because: Excess body fat can contribute to developing a number of health problems such as heart disease and diabetes Places strain on the joints, muscles and bones, increasing the risk of injury

Fitness tests

Cardiovascular Fitness Bleep test

Procedure: This test includes constant running between two lines 20m separated in opportunity to recorded beeps. Hence the test if likewise regularly called the "beep" or "bleep" test. The subjects stand behind one of the lines confronting the second line, and start running when educated by the recording. The speed at the begin is truly abate. The subject keeps running between the two lines, turning when motioned by the recorded beeps. After around the range of one moment, a sound shows an expansion in speed, and the beeps will be closer together. This proceeds every moment (level). Assuming that the line is arrived at soon after the beep sounds, the subject should hold up until the beep sounds before proceeding. Provided that the line is not arrived at after the beep sounds, the subject is given a cautioning and must press on to hurried to the line, then turn and attempt to get up to speed with the pace inside two more 'beeps'.

Scoring: The athlete's score is the level and number of shuttles (20m) reached before they were unable to keep up with the recording. Record the last level completed (not necessarily the level stopped at).

Muscular Endurance push up test

Procedure: A standard push up begins with the hands and toes touching the floor, the body and legs in a straight line, feet slightly apart, the arms at shoulder width apart, extended and at a right angles to the body. Keeping the back and knees straight, the subject lowers the body to a predetermined point, to touch some other object, or until there is a 90-degree angle at the elbows, then returns back to the starting position with the arms extended. This action is repeated, and test continues until exhaustion, Scoring: Record the number of correctly completed push-ups.

Power Vertical jump test

Procedure: the athlete stands side on to a wall and reaches up with the hand closest to the wall. Keeping the feet flat on the ground, the point of the fingertips is marked or recorded. This is called the standing reach height. The athlete then stands away from the wall, and leaps vertically as high as possible using both arms and legs to assist in projecting the body upwards. Attempt to touch the wall at the highest point of the jump. The difference in distance between the standing reach height and the jump height is the score. The best of three attempts is recorded.

Speed Sprint test Procedure: The test includes running a solitary greatest sprint over a set separation, with time recorded. The test is led over a certain separation, for example 10, 20, 40 or 50 meters or yards, contingent upon the game and what you are attempting to measure. The beginning position ought to be institutionalized, beginning from a stationary position with a foot behind the beginning line, with no shaking developments. Assuming that you have the supplies (e.g. timing entryways), you can measure the opportunity to run every part separations (e.g. 5, 10, 20m) throughout the same run, and afterward quickening and top speed can additionally be dead set. Agility illinois Agility Test procedure: The length of the course is 10 meters and the width (distance between the start and finish points) is 5 meters. Four cones are used to mark the start, finish and the two turning points. Another four cones are placed down the center an equal distance apart. Each cone in the center is spaced 3.3 meters apart. Subjects should lie on their front (head to the start line) and hands by their shoulders. On the 'Go' command the stopwatch is started, and the athlete gets up as quickly as possible and runs around the course in the direction indicated, without knocking the cones over, to the finish line, at which the timing is stopped.

Coordination Wall toss test procedure: A mark is placed a certain distance from the wall about 2 meters, 3 feet. The person stands behind the line and facing the wall. The ball is thrown from one hand in an underarm action against the wall, and attempted to be caught with the opposite hand. The ball is then thrown back against the wall and caught with the initial hand. The test can continue for a nominated number of attempts or for a set time period (30 seconds). Reaction time Ruler drop test procedure: The person to be tested stands or sits near the edge of a table, resting their elbow on the table so that their wrist extends over the side. The assessor holds the ruler vertically in the air between the subject's thumb and index finger, but not touching. Align the zero mark with the subjects fingers. The subject should indicate when they are ready. Without warning, release the ruler and let it drop - the subject must catch it as quickly as possible as soon as they see it fall. Record in meters the distance the ruler fell. Repeat several times and take the average score.

My scores
test Ruler drop Vertical jump sprint Standing stork Illinois agility run Body composition Back dynamometer Push up test Broad jump Wall throw Bleep test cm 13cm 35cm sec mm other kg level Push ups

1.32 1.60sec 13.28 6mm 50kg 27 push ups 143cm 34 throws 7.4

ratings
Bleep test ratings
very poor 12 - 13 yrs < 3/3 14 - 15 yrs < 4/7 16 - 17 yrs < 5/1 18 - 25 yrs < 5/2 26 - 35 yrs < 5/2 36 - 45 yrs < 3/8 46 - 55 yrs < 3/6 56 - 65 yrs < 2/7 > 65 yrs < 2/2 3/4 5/1 4/7 6/1 5/1 6/8 5/2 7/1 5/2 6/5 3/8 5/3 3/6 4/6 2/7 3/6 2/2 2/5 2/6 - 3/7 3/8 - 4/8 4/9 - 6/1 6/2 - 7/2 > 7/2 3/7 - 4/8 4/9 - 5/6 5/7 - 6/8 6/9 - 8/4 > 8/4 4/7 - 5/5 5/6 - 6/6 6/7 - 7/7 7/8 - 9/5 > 9/5 5/4 - 6/4 6/5 - 7/7 7/8 - 8/9 8/10 - 11/3 > 11/3 6/6 - 7/9 7/10 - 8/9 8/10 - 10/6 7/2 - 8/5 8/6 - 10/1 10/2 - 11/5 11/6 13/10 10/7 - 12/9 >12/9 > 13/10 6/9 - 8/2 8/3 - 9/9 9/10 - 11/3 11/4 - 13/7 > 13/7 6/2 - 7/4 7/5 - 8/9 8/10 - 9/8 9/9 - 12/2 > 12/2 5/2 - 6/4 6/5 - 7/5 7/6 - 8/8 8/9 - 10/9 > 10/9 poor fair average good very good excellent

Vertical jump ratings

rating males (inches) excellent very good above average average below average poor > 28 24 - 28 20 - 24 16 - 20 12 - 16 < 12 > 70 61-70 51-60 41-50 31-40 < 30 males (cm) > 24 20 - 24 16 - 20 12 - 16 8 - 12 <8 females (inches) > 60 51-60 41-50 31-40 21-30 < 20 females (cm)

Illinois Gender Male Female Excellent <15.2 secs <17.0 secs Above Average 15.2 - 16.1 secs 17.0 - 17.9 secs Average 16.2 - 18.1 secs 18.0 - 21.7 secs Below Average 18.2 - 19.3 secs 21.8 - 23.0 secs Poor >19.3 secs >23.0 secs

Reflection
My results compared to the average are good however they are not the best. I would like to work harder on my results. I will higher my marks by practicing day by day. I will have put in more effort and keep going even if I am tiered because pain is temporary but victory is forever.