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.