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 =
Question:
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? |