Cardiorespiratory Endurance Lab Report

Name Section Date

LAB 3.1 Assessing Your Current Level of
Cardiorespiratory Endurance

Before taking any of the cardiorespiratory endurance assessment tests, refer to the fitness prerequisites and cautions given in Table 3.2. Choose one of the following three tests presented in this lab:
• 1-mile walk test
• 3-minute step test
• 1.5-mile run-walk test
For best results, don’t exercise strenuously or consume caffeine the day of the test, and don’t smoke or eat a heavy meal within about
3 hours of the test.

The 1-Mile Walk Test

Equipment
1. A track or course that provides a measurement of 1 mile
2. A stopwatch, clock, or watch with a second hand
3. A weight scale

Preparation
Measure your body weight
Warm up before taking the test. Do some walking, easy jogging, or calisthenics and some stretching exercises.
2. Cover the 1-mile course as quickly as possible. Walk at a pace that is brisk but comfortable. You must raise your heart rate above
120 beats per minute (bpm).
3. As soon as you complete the distance, note your time and take your pulse for 10 seconds.
Walking time: min sec
10-second pulse count: beats
4. Cool down after the test by walking slowly for several minutes.

Determining Maximal Oxygen Consumption
1. Convert your 10-second pulse count into a value for exercise heart rate by multiplying it by 6.
Exercise heart rate: 3 6 5 bpm
10-sec pulse count
2. Convert your walking time from minutes and seconds to a decimal figure. For example, a time of 14 minutes and 45 seconds would be 14 1 (45/60), or 14.75 minutes.
Walking time: min 1 ( sec 4 60 sec/min) 5 min
3. Insert values for your age, gender, weight, walking time, and exercise heart rate in the following equation, where
W 5 your weight (in pounds)
A 5 your age (in years)
G 5 your gender (male 5 1; female 5 0)
T 5 your time to complete the 1-mile course (in minutes)
H 5 your exercise heart rate (in beats per
Are you surprised by your rating for cardiovascular fitness? Are you satisfied with your current rating?
I scored very poor, and I am shocked that my rating was very low. I am not satisfied with my score and I hope to improve next time around.
If you’re not satisfied, set a realistic goal for improvement: Next time we do this test, I’m going to run it Are you satisfied with your current level of cardiovascular fitness as evidenced in your daily life—your ability to walk, run, bicycle, climb stairs, do yard work, engage in recreational activities?
I am satisfied with my level of cardiovascular fitness in my daily life, I am always active so I don’t have much to worry about even though the scale says its poor.

If you’re not satisfied, set some realistic goals for improvement, such as completing a 5K run or 25-mile bike ride:

I am satisfied

What should you do next? Enter the results of this lab in the Preprogram Assessment column in Appendix D. If you’ve set goals for improve- ment, begin planning your cardiorespiratory endurance exercise program by completing the plan in Lab 3.2. After several weeks of your program, complete this lab again, and enter the results in the Postprogram Assessment column of Appendix D. How do the results