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.