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.