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Chapter 8

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.

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Chapter 8

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  1. Chapter 8 Developing Cardiorespiratory endurance

  2. 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

  3. 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)

  4. 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.

  5. 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

  6. 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.

  7. 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.

  8. Aerobic activities • Bicycling-low impact great for overweight individuals because the body weight is supported. • Stationary cycling • Aerobic dance • Kickboxing • Cross-country skiing

  9. FITT • Frequency • Aerobically active every day • 60 minutes of exercise per day; 225 minutes per week

  10. 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

  11. 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.

  12. Selecting equipment • Intended use • Cost • Space • Accessibility • Safety • Service

  13. 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.

  14. 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

  15. Elliptical motion trainer • Easy to use, low-impact, great for weight control • Swimming pools • Excellent training but require daily maintenance.

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