CARDIOVASCULAR FITNESS TEST.pptx

Measurement and Evaluation in Physical Education

1. CARDIOVASCULAR FITNESS TEST PREPARED BY: SHIERLEY L. SIBAYAN

2. What Is Cardio Fitness? Cardio fitness refers to how well your heart, lungs, and organs consume, transport, and use oxygen throughout your workout.  Cardio fitness measures how well your body can perform a rhythmic, dynamic activity at a moderate to high intensity for extended periods of time. This Photo by Unknown author is licensed under CC BY-NC .

3. TARGET HEART RATE Is the range of beats per minute we should aim during exercise We use this to monitor our heart rate and to know the intensity of our workout is too easy , moderate or too much

4. HOW TO CALCULATE TARGET HEART RATE FOR FITNESS? THERE ARE TWO PARTS : PART 1 – GATHERING OF DATA MAXIMUM HEART RATE (MHR) -  is as fast as your heart can beat RESTING HEART RATE  (RHR) -  is the number of beats per minute your heart completes when you are completely at rest. HEART RATE RESERVE (HRR) -  is a calculation you can use to find your target heart rate (THR)

5. HOW TO CALCULATE TARGET HEART RATE FOR FITNESS? PART 2 – COMPUTING TARGET HEART RATE USING YOUR DATA

6. PART 1 STEP1 GET YOUR MAXIMUM HEART RATE (MHR) SUBTRACT YOUR AGE TO 220  EXAMPLE: 220-15 = 205 MHR=205 MAXIMUM HEART RATE

7. PART 1 STEP2 GET YOUR RESTING HEART RATE (RHR)  *IN THE MORNING OR WHILE COMPLETELY RESTING, COUNT YOUR PULSE BEAT FOR 1 MINUTE EXAMPLE: 60 BEATS PER MINUTE RHR=60

8. PART 1 STEP3 CALCULATE YOUR HEART RATE RESERVE (HRR)   SUBTRACT YOUR RESTING HEART RATE FROM YOUR MAXIMUM HEART RATE EXAMPLE: 205-60 = 145 BPM HRR=145

9. EXERCISE INTENSITY MODERATE EXERCISE INTENSITY 50% TO ABOUT 70% OF YOUR MAXIMUM HEART RATE   VIGOROUS EXERCISE INTENSITY 70% TO ABOUT 85% OF YOUR MAXIMUM HEART RATE

10. EXERCISE INTENSITY

11. PART 2 STEP1 CALCULATE YOUR TARGET HEART RATE TO 50 % INTENSITY EXERCISE MULTIPLY YOUR HRR BY .5(50%) AND ADD YOUR RHR MHR=205 RHR=60 HRR=145

12. MULTIPLY YOUR  HRR  BY .5(50%) AND ADD YOUR  RHR MHR=205 RHR=60 HRR=145 EXAMPLE: 145X.5=72.5 72.5+60=132.5 50%=132.5 TARGET HEART RATE

13. PART 2 STEP2 CALCULATE YOUR TARGET HEART RATE TO 70 % INTENSITY EXERCISE MULTIPLY YOUR HRR BY .7(70%) AND ADD YOUR RHR MHR=205 RHR=60 HRR=145

14. MULTIPLY YOUR  HRR  BY .5(50%) AND ADD YOUR  RHR MHR=205 RHR=60 HRR=145 EXAMPLE: 145X.7=101.5 101.5+60=161.5 70%=161.5 TARGET HEART RATE

15. SUMMARY TARGET HEART RATE FOR MODERATE EXERCISE (50%-70% FOR 15 YEARS OLD) MAXIMUM HEART RATE – 205 BPM MINIMUM OR LOWER LIMIT – 105.5 BPM MAXIMUM OR UPPER LIMIT – 161.5 BPM

16. ROCKPORT WALKING TEST (YOUNG LADIES) 

17. ROCKPORT WALKING TEST (MENS) 

18. 3 MINUTE STEP TEST

19. ASTRAND RHYMING BIKE TEST

20. 12-MINUTE SWIMMING ASSESSMENT