How can you test your endurance

We can test our endurance with help of a parent, teacher, or Physical Education Teacher. They can help us by timing us when we jog. We also test our cardio respiratory fitness when we test our endurance. We should follow these steps for fitness test.

(i) We should choose a measured track course.

(ii) Secondly, we should warm up for five minutes any sudden strenuous exercise can be dangerous for our heart or any other muscle. A warm up increases the blood flow to the heart. This gets heart ready for strenuous exercise of any kind.

(iii) Thirdly, we should start jogging when the person timing us says ‘Go’. Our speed should not be too slow or too fast. It should be at a steady pace for 20 minutes. If we become too tired and cannot keep jogging, in this case we should try to keep walking quickly.

(iv) After 20 minutes, the person measuring us will need to spot us where we are on the course and he will measure how for we went.

(v) After 20 minutes, we should cool down for 5 minutes by stretching or walking and we should not stop moving. This will help us to ring our heart rate to normal.

The sign of endurance fitness is different for a boy and girl. A sign of endurance grade is jogging 2.9 kilometers in 20 minutes. A sign of endurance fitness for a boy in fifth grade is jogging 3.2 kilometers in 20 minutes.

How can you test strength in exercise

In young people, the bones in arms and legs are still growing. Trying to lift a heavy weight may harm those bones. So, we should not choose these muscles to test strength it is safer to test the muscles of the abdomen for strength the young people.

The bent-knee curl-up is a useful exercise in this respect and we should follow these steps.

(i) Firstly, we should lie on our back with knees up and place arms across chest and chin should be close to chest.

(ii) A partner will hold feet flat on the floor.

(iii) When partner says, “Go”, curl up in a position as almost sitting. When doing bent-knee exercise be sure to keep hips in contact with testing surface at all times. Touch elbows to thighs. Blow air out as curl-up. This will help to give power for the movement.

(iv) The curl-up will be finished by lowering shoulders to the floor. Breathe in as we do so. This is counted as one curl-up and partner will count curl-ups.

(v) This test will be completed in two minutes. The pace should be same while doing each curl-up correctly.

Doing 35-40 curl-up in two minutes is a sign of muscle- strength fitness for both boys and girls in fifth grade.

How can you get ready for Exercising

Any sudden strenuous exercise is not good for the heart or any other muscle. A warm-up exercise is necessary because it increases the blood flow to the heart. This gets heart ready for vigorous exercise. So, there is a need to prepare the body in a specific way before exercise. A 5 minute period of easy exercises that prepare body muscles to work hard is called a warm-up exercise. A warm-up exercise is as much necessary for exercise as preparation for a class test before build up little by little, the need that muscles have for oxygen. Slow stretching as a part of warm-up also helps get muscles ready to work. It gets joints moving. One should not try to jerk or bounce while doing worm-up exercise because it can harm muscles. Instead of it move slowly and hold one stretching position for about five to ten seconds. In the same way after hard exercise cool-down is also necessary. Stretching and doing other slow movements for five minutes after vigorous exercise acts as a cool-down. A cool-down is a way to slowly stop exercising. Warm-up exercise can be used for cool-down, but it should be done fewer times as compare to warm-up exercises. It lets muscles slowly relax as heart rate returns to normal and a large amount of blood that has gone into large muscles returns to normal and large muscles returns to the heart. Warm-up and cool-down exercises are necessary to make exercise healthful and safe.

How can you test your flexibility in exercise

Many adults have back problem because they do not have good flexibility. So, good back to prevent troubles in lover back. It is easy to test flexibility. A partner is needed to help in the test and some equipment is needed as a box and yardstick.
This test follows these steps:-

(i) First of all warm up muscles of leg and back for five minutes.

(ii) Sit on the floor with legs straight and feet flat against the box. The helping person will help to hold the yardstick on the top of the box.

(iii) Place one hand on the top of other. Slowly lean forward and reach as far as one can. Hold position while helper marks the spot at the end of finger. Reaching nine inches or more is a sign of flexibility fitness for both boys and girls. Many machines have also been designed to test strength and flexibility of the body.

How do your eyes and ears defend you

Our eyes and ears help us to fight against the viral diseases. Microbes cannot enter into our eyes because they are killed by tears. A viral disease, called pinkeye is caused by viruses or bacteria. It spreads from person to person by touching. So, persons with pinkeye should not touch their eyes. These people should visit to the doctors for proper medicine.

Ears also defend us against diseases. Microbes cannot get very for into the ears. The small hairs at the outer canal of ears catch the microbes or they stick to earwax. So, in this way the microbes cannot get into our body through eyes and ears.

What can you do to defend you body from disease

Resistance is that ability of a body which makes it able to fight against diseases. Our resistance is said to be strong if our defense system against microbes is working well. We should adopt healthy habits to keep our resistance strong. We should take proper sleep. Regular exercise is necessary. Talk with family members and share of feelings with them help us in keeping our resistance strong.

We should wash our hands regularly after toilet, before and after eating something. Washing with soap and warm water kill many microbes. We should take a bath regularly because it reduces the chances of multiplying the fungus.

What are the signs of Communicable disease

Symptoms are the signs and feelings of a disease. There can be more than one symptom for one disease. Sore throat may be the symptom of influenza or cold.

Symptom of some communicable diseases is fever, sore throat muscle aches, tiredness and headache. Fever is one of the symptoms. Normal body temperature is from 96 to 99.9. If our body is burs in fighting an infection, there might be slight fever. Increase of many kinds of microbes is slowed down by fever.

A high fever may be a symptom of serious infection. High fever can be harmful if it lasts for three or mare than three days. It can cause such a serious harm patient with the help of sphygmomanometer. Blood pressure tells about the general condition of the body.

A doctor knows how heart and lungs should sound. So, he uses the stethoscope to listen the soft sounds of heart and lungs.
Ophthalmoscopes is used to look at patient’s retina through pupil. Its nerves and blood vessels can be seen easily as these are not covered with skin or muscles. Some diseases like diabetes causes changes in never and blood vessels of the patient. To see the infection of throat, the doctor uses a flat piece of wood or steel to push the tongue down.

Our lymphatic system consists of lymph nodes. Lymph nodes have the ability to destroy or kill the disease microbes. Lymph nodes are small glands where certain types of white blood cells are made. In case of any infection, the lymph nodes swell. Doctors check the lymph nodes by touching under arms, lower abdomen and both sides of the neck. Finally doctor may send sample of blood and urine to the avocatory for test. Both samples are checked under microscope to see white blood cells in them.