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Developing Cardiorespiratory Endurance

Developing Cardiorespiratory Endurance . Chapter 8. Cardiorespiratory Fitness Test. Several tests can be used to evaluate cardiorespiratory fitness.

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Developing Cardiorespiratory Endurance

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  1. Developing Cardiorespiratory Endurance Chapter 8

  2. 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.

  3. 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

  4. 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

  5. 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)

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

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