My best three fitness tests are ‘Shuttle Run’, ‘Stork Stand’ and ‘Standing long jump’. Reasons why these three tests are the best are that because I have good balance, I could stand for 10 minutes for ‘Stork Stand’. To do this test well, you have to stand well-balanced, which is to stand on your right foot if you use right foot and you use left foot if you use left foot usually. Next, about the ‘Standing long jump’, I jumped high and landed on the ground safely. With this test, it was not that hard because to do this test well, you actually have to jump high and jump forward. ‘Shuttle Run’ needs the ability to react instantly, agility. It also needs speed.
My worst three fitness tests are ‘Sit-and-reach’, ‘Grip strength’ and ’40m sprints’. The reason that these tests are the worst is the following: I have poor flexibility for the ‘Sit-and-reach’. I used to walk with an out-toed gait, so it was hard to fix my habits. During the time I was researching flexibility, I found that, if the person walks with an out-toed gait, this is hard to fix and they do not have good flexibility. Therefore, when I sit down and straighten my legs, it is hard to do. My ‘Grip Strength’ rated as 41. In the fitness rating, it placed as a problem area. The reason why I am not good at this is that the endurance of my strength was not good enough. Finally, the last and one of worst areas for me is the 40m sprints. The reason I was not good at this one is I think because of my starting and leg position. To get a good record of 40m sprints you must start as quickly as you can. However, as I remember, my start wasn’t good enough.
Needs personalised practice: I think I need special practice for sit-and-reach. Most students are good at sit-and-reach and they can reach over their toes. However, it is very hard for me to do it. From the site in Internet, there was good stretching exercise for people who are not good at flexibility. There are 10 things to improve ‘Flexibility’: 1. With your head resting on the floor or mat, put one arm above your head and the other arm down along your side. Reach in opposite directions at the same time to create a controlled stretch in your shoulders and back. Hold stretch for 8-10 seconds. Do both sides at least twice. Keep your lower back relaxed and flat.
2. Next, straighten both legs and relax, then pull your left leg toward your chest. For this stretch keep the back of your head on the mat, if possible, but don’t strain. Hold a comfortable stretch for 30 seconds. Repeat, pulling your right leg toward your chest. 3. Lie on your back, lift your leg up toward a 90 angle at the thigh joint. Keep the low back flat against the floor during the stretch. Hold stretch for 15-20 seconds. Do both legs.
4. Next, straighten your right leg and with your right hand. Pull your bent leg up and over your other leg as shown in the drawing above. Make sure that both of your shoulders and your head are on the floor, turn your head to look toward your left. Now with your other hand on your thigh, control the stretch in your lower back and butt muscles by pulling your upper leg down toward the floor. Repeat the stretch to your other side. Hold stretch for 20-30 seconds, each side. 5. Straighten out your arms and legs. Point your fingers and toes as you stretch as far as you can. Stretch and then relax. This is a good stretch for the entire body. Hold for 5 seconds.
6. Put the soles of your feet together with your heels a comfortable distance from your groin. Now, with your hands around your feet, slowly pull yourself forward until you feel an easy stretch in your groin. Make your movement forward by bending from the hips and not from the shoulders. Mildly tighten your abdominals as you move forward into the stretch. If possible, keep your elbows on the inside of your lower legs for greater stability during the stretch. Hold a comfortable stretch for 30-40 seconds. .
7. As shown in the drawing, move one leg forward until the knee of the forward leg is directly over the ankle. Your other knee should be resting on the floor. Now, without changing the position of the knee on the floor or the forward foot, lower the front of your hip downward to create an easy stretch. This stretch should be felt in the front of the hip and possibly in your hamstrings and groin. This will help relieve tension in the lower back. Hold the stretch for 20-30 seconds. Do both sides.
8. To stretch your calf, stand a little ways from a solid support and lean on it with your forearms, your head resting on your hands. Bend one leg and place your foot on the ground in front of you, leaving the other leg straight, behind you. Slowly move your hips forward until you feel a stretch in the calf of your straight leg. Be sure to keep the heel of the foot of the straight leg on the floor and your toes pointed straight ahead. Hold an easy stretch for 30 seconds. Do not bounce. Stretch both legs. Do not hold your breath.
9. To stretch your calf, stand a little ways from a solid support and lean on it with your forearms, your head resting on your hands. Bend one leg and place your foot on the ground in front of you, leaving the other leg straight, behind you. Slowly move your hips forward until you feel a stretch in the calf of your straight leg. Be sure to keep the heel of the foot of the straight leg on the floor and your toes pointed straight ahead. Hold an easy stretch for 30 seconds. Do not bounce. Stretch both legs. Do not hold your breath. 10. Interlace your fingers above your head. Now, with your palms facing upward, push your arms slightly back and up. Feel the stretch in arms, shoulders and upper back. Hold stretch for 15 seconds. Do not hold your breath. This stretch is good to do anywhere, anytime. Excellent for slumping shoulders.