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2. Step test measures the aerobic (cardiovascular) fitness level
based on how quickly the heart rate returns to the normal after
exercise. It assesses exercise capacity. It can be considered as an
important test for the pulmonary functions of individuals. It is a
good measurement of flexibility and person’s ability to recover
after a strenuous exercise: the more quickly the heart rate returns
to normal, the better the person is in.

3. Push-ups are one of the oldest and most basic of exercise for
many reasons. The exercise develops the muscles in the upper
body and builds optimal length in the forearms, shoulders, and
chest. The muscles demands more oxygen to make energy and the
only way to get it is from the heart pumping blood around faster.

4. Whereas, pull-ups work on the upper body in which a number of
larger muscle groups (back, shoulder, and arms) improve the heart
rate.

5. Benefits given by these activities:
1. Convenience
2. Not expensive
3. Easily increases intensity
4. Promotes overall exercise of the body
5. Strengthens the grips of the individual doing
theworkout

7. Flexibility strengthens muscles and improves overall
performance. When you plan for a daily physical routine, always
include flexibility exercises. Wake up in the morning with a
stretch from bed. Walking around can also be follow-up exercise
in the morning. Jogging, rope jumping, and jumping jacks are all
beneficial to the flow of the blood.
Flexibility exercise are good for the teenagers who are
starting to become body fit conscious. These exercises help to
grow taller because their muscles are being stretched and
strengthened. Doing flexibility exercises regularly helps prevent
joint pains and stiffness, lower back pain, and other body
injuries.

8. A.Pump Up Your Heart
Follow the routine to good flexibility exercise.
1. Arms raising
upward

9. 2. Trunk twisting

10. 3. Arm circling 4. Arm reaching upward

11. 5. Trunk bending 6. Trunk bending
(up and backward)

12. 7. Toe touching 8. Upper arm push on
wall

13. 9. Harder push on
wall
10. Head and trunk
twists while touching
the wall
B. Brisk to jog and to a jumping jack. Choose your own pace. Repeat
as many times as you may.