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Chapter 8. Developing Cardiorespiratory endurance. Fitness tests. Steady-state walk test- a test that requires you to pace yourself steadily as you briskly walk for 30 minutes and try to achieve a specific goal distance. - PowerPoint PPT Presentation
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CHAPTER 8
Developing Cardiorespiratory endurance
FITNESS TESTS
Steady-state walk test- a test that requires you to pace yourself steadily as you briskly walk for 30 minutes and try to achieve a specific goal distance.
Coopers 1.5 mile run test- a test that requires you to jog/run as fast as you can to cover the distance of 1.5 miles.
Steady state-jog test- a test that requires you to pace yourself steadily as you jog for 20 minutes and try to achieve a specific distance
AVERAGE SPEED
Walking- 2 to 4 mph (15 to 30 minutes per mile)
Jogging- 4 to 5 mph (12 to 15 minutes per mile)
Running- 5 to 7 mph (8.5 to 12 minutes per mile)
Swimming- 1.5 to 2 mph (30 to 40 mins per mile)
ALTERNATE EVALUATIONS
Steady-state cycle test- a test that requires you to pace yourself steadily as you pedal for 20 minutes on a stationary bike.
Steady-state swim test- a test that requires you to pace yourself steadily as you swim for 20 minutes.
EVALUATING YOURSELF
Steady-state walk test- Males 2 to 2.2 miles in 30 minutes. Females 1.8 to 2.0 miles in 30 minutes.
Coopers 1.5 mile run-Males 1.5 miles in 9:41-to 10:48. Females 12:30- 14:30
20 minute swimming test- 3/8 mile or more in 20 minutes
AEROBIC ACTIVITIES
Walking is most basic aerobic activity
Elliptical motion trainer- an exercise machine that mimics the natural motions of running but without placing stress on the joints.
Pedometer- a device that measures the number of steps you take and records the distance you travel on foot.
Heart Rate monitor- a device that records
Your heart beat by means of a chest
Transmitter and wrist monitor.
AEROBIC ACTIVITIES
Bicycling-low impact great for overweight individuals because the body weight is supported.
Stationary cycling
Aerobic dance
Kickboxing
Cross-country skiing
FITT
Frequency
Aerobically active every day
60 minutes of exercise per day; 225 minutes per week
Intensity
Target heart rate- the range your heart rate should be in during aerobic exercise or activity for maximum cardiorespiratory endurance
60 to 90 percent
Time
Just starting it should be 20 to 30 minutes per session.
30 to 40 minutes per session with better levels of fitness.
Type
Aerobic activities are those that are rhythmic, continuous, and use large muscle groups.
SELECTING EQUIPMENT
Intended use
Cost
Space
Accessibility
Safety
Service
EQUIPMENT
Treadmills
Range from $300 to $2,000
Stationary Bicycles
Recumbent- bicycles used in a reclining position
Advantage is that it offers better lower-back support.
Stair steppers
Don’t require much space
Cross country ski machines
Low impact solution.
2 types dependent and independent
Independent are harder to master but offer a more rigorous workout
Elliptical motion trainer
Easy to use, low-impact, great for weight control
Swimming pools
Excellent training but require daily maintenance.