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DETERMINING YOUR WELLNESS PROFILE: CARDIORESPIRATORY ASSESSMENT

All sound exercise programs place primary emphasis on cardiorespiratory endurance. The publicity surrounding the benefits of exercise for the nation's leading killer (heart disease), whether justified or not, is probably responsible for the emphasis on improving the functioning of the heart, circulatory system, and lungs. Exercise that overloads the oxygen-transport system (aerobic activity) leads to an increase in cardiorespiratory endurance and the muscular strength and endurance of some large muscle groups.
The 1.5-Mile Test You can assess your cardiorespiratory endurance using the 1.5-mile test either indoors or outdoors. It is relatively simple to measure off a 1.5-mile course on a track or other flat area where you can run or walk. Your objective is to complete the distance as quickly as possible by running, walking, or combining the two.
The Harvard Step Test This test provides an alternate assessment method that accurately identifies your cardiorespiratory fitness level. To complete the Harvard step test, secure a sturdy 18-inch bench or stool and a wristwatch with a second hand, and then follow these procedures:
1. Step on the bench first with one foot and then the other until you are standing erect with the knees unbent. Then step down with one foot followed by the other to return to the starting position.
2. Step at a cadence that will result in 30 such repetitions each minute (one every 2 seconds) for 4 (females) or 5 (males) minutes.
3. At the end of the 4- or 5-minute period, sit down.
4. After waiting exactly 1 minute, take your pulse or have a partner take your pulse for 30 seconds, and record that number.
5. Wait an additional 30 seconds before taking your pulse once again for a 30-second period, and record that number.
6. Repeat step 5 in 30 seconds. You will now have taken your pulse between 1 and 11/2 minutes, 2 and 2 1/2 minutes, and 3 and 3 1/2 minutes after completing the step test.
7. Using the total of the three pulse counts, compute the formula:
index =   duration °f exercise in seconds x 100
               2 x sum of the 3 pulse counts in recovery
8. Determine your cardiorespiratory fitness level from the scale below:
Below 55 55-64 65-79 80-89
90 and above
Poor
Low average Average Good Excellent
Record your appraisal on Lab Activity 2.2: Your Physical Fitness Profile.
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