Developing Cardiorespiratory Endurance Chapter 8

Cardiorespiratory Fitness Test Several tests can be used to evaluate cardiorespiratory fitness. Steady-state Walk Test- a test the requires you to pace yourself steadily as you briskly walk for 20 minutes and try to achieve a specific goal distance. Cooper’s 1.5 mile run test- a test the requires you to jog/run as fast as you can to cover the distance of 1.5 miles. Stead-State Jog Test- a test that requires you to pace yourself as you jog for 20 minutes and try to achieve a specific goal distance.

Applying FITT to Cardiorespiratory Workouts Overload is applied to your cardiorespiratory workout by increasing the amount of aerobic activity you do. Frequency be aerobically active daily Accumulate 60 minutes of aerobic activity per day, or 225 minutes per week Intensity Workout between 60-90 percent of max HR

Applying FITT to Cardiorespiratory Workouts Time Just starting out: 20-30 minutes per session May be broken up into 10-15 minutes sessions Better levels of fitness: 25-40 minutes Type Walking, jogging, running, in-line skating, dancing, stair stepping, kick boxing, racquetball, water aerobics

Special Situations Modified programs may be used for people who have physical disabilities or physical injuries. The following are possible actives for people with special needs: Water exercises (unable to walk or jog) Arm work (lower body limitations) Upper body cycling (reduce weight-bearing exercises)

Personal Fitness Equipment Things to consider when purchasing fitness equipment: Intended use Cost Space Accessibility Safety Service