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Exercise, Rest, and Relaxation

Evaluating Your Cardio-Respiratory Endurance

 

Evaluating Your Cardio-Respiratory Endurance

  • Several test can be used to evaluate cardiorespiratory fitness.
  • These tests measure cardiorespiratory endurance over time, distance, or both.

 

Cardiorespiratory Fitness Tests

    1. The steady-state walk test can be used to evaluate cardiorespiratory fitness.
    2. The Cooper’s 1.5-mile run test can be used to evaluate cardiorespiratory fitness.
    3. The steady-state jog test can be used to evaluate cardiorespiratory fitness.
    4. The steady-state cycle test is a test that can be used to evaluate CR fitness in individuals who have physical disabilities or injuries that prevent them from running, jogging, or walking.
    5. The steady-state swim test is another test that can be used to evaluate cardiorespiratory fitness in individuals who have physical disabilities or injuries that prevent them from running, jogging, or walking.
  • To prepare for an endurance test, you need to prime your body through regular aerobic conditioning for at least five weeks.
  • To further prepare:
    1. Verify the distance
    2. Pace yourself
    3. Practice
    4. Consider weather
    5. Warm up and cool down

Exercise, Rest, and Recreation

Fitness Throughout Life

 

·          One of the most important things you can do is to start exercising now and continue throughout life

·          Beginning when you are young will help you stay healthy and fit as you age

 

Fitness and Recreation

·          Recreational activities that involve exercise, like walking, riding a bike, dancing, and swimming are an important part of a fitness program

·         Variety of activities is the key to making fitness enjoyable

·         One of the easiest, cheapest, and most effective forms of exercises is to walk

·         Walking benefits bones and muscles, and can keep the HR in the target heart zone

·         You should walk at least three times a week, preferably five to six times a week

·         Walk for at least 20 minutes, and up to 60 minutes per exercise period

·         Walking can help reduce your body fat, if you stay in your target heart zone for at least 20 minutes