Follow the instructions given at the following website: https://www.sparkpeople.com/resource/fitness_articles.asp?id=1115

15 second post-test heart rate:_______ x 4 = ________ beats per minute 

Classification score (see chart below):__________________________________

Taking your pulse: https://www.youtube.com/watch?v=_MZlKFivGPw

Step Test Rating Chart
Classification	60 second heart rate
High performance zone	84 or less
Good fitness zone	85-95
Marginal zone	96-119
Low zone	120 and above

Part 2: 

The Beep Test:

https://www.topendsports.com/testing/tests/20mshuttle.htm

 INSTRUCTIONS

- Set up cones 20 meters apart on solid surface

- Use following timer : https://www.youtube.com/watch?v=e0U_yQITBks

- Continue running between the cones until you can no longer keep up to the beeps

- Record the stage at which you can no longer continue

 

Beep Test stage: ____________________   Fitness Score: _____________________________

(use the chart below)

 

Beep Test Rating Chart
Classification	Men	Women
Excellent	> 13	> 12
Very good	11 – 13	10 – 12
Good	9 – 11	8 – 10
Average	7 – 9	6 - 8
Poor	5 – 7	4 - 6
Very poor	< 5	< 4

PART 3 | Reflective Questions: using the box (fill one page) below reflect on your cardiovascular assessment 

1. What was your score on the Step test and was this what you expected?
 
 2. Which test did you choose on the optional test (walk, 12 min run or beep test) and why?
 
3. Were the resuts of both tests consistent or different and were they what you expected  
 
4.  How do the results of these tests inform your current cardiovascular fitness plan?