Glencoe Health 2005.pdf

Cardiorespiratory endurancestep test the three minute

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CARDIORESPIRATORY ENDURANCE—STEP TEST The three-minute step test can be used to measure your cardio- respiratory endurance. This test enables you to determine the rate at which your heart beats following a period of physical activity. 1. Use a sturdy bench about 12 inches high. Fully extending each leg as you step, step up with your right foot and then with your left. Then step down with your right foot first. 2. Repeat at the rate of 24 steps per minute for three minutes. 3. Take your pulse. To do this, find a pulse point on your wrist using the first two fingers of your other hand. Do not use the thumb, which has its own pulse. If you have trouble finding the pulse in your wrist, try finding the pulse point in your neck just below your jaw. Count the number of beats you feel for one minute. 4. Find your pulse rate on the chart to evaluate your cardiorespiratory endurance. Measuring Muscular Strength and Endurance You need muscular strength for activities that involve lifting, pushing, or jumping, and muscular endurance to perform such activities repeatedly. Having good muscular strength and endur- ance gives you the necessary power to carry out your daily tasks without becoming fatigued. People with good muscular strength and endurance often have better posture and fewer back problems. Exercise Body composition Flexibility As you do the step test, your heart rate increases. Explain why physical activity causes your heart to beat faster. 81 Lesson 2 Fitness and You
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ABDOMINAL MUSCLE STRENGTH AND ENDURANCE—CURL-UPS The body has different muscle groups, so there are different ways to measure muscular strength and endurance. Curl-ups often are used to measure abdominal strength. 1. Lie on your back with your knees bent at about a 45-degree angle and your feet slightly apart. Position your arms at your sides. 2. With your heels flat on the floor, curl your shoulders slowly off the ground, moving your arms forward toward your feet as you rise. 3. Slowly return to the original position. Do one curl-up every three seconds; continue until you can’t do any more at the specified pace. 4. Find your score on the chart to rate your abdominal strength. UPPER BODY STRENGTH AND ENDURANCE—ARM HANG The arm hang is one test that is used to measure upper body strength and endurance. For this test, work with two other people. 1. Grasp the horizontal bar with your palms facing away from you. 2. Raise your body so that your chin is above the bar and your elbows are flexed to hold your chest near the bar. One person should act as a spotter to make sure that you are not swinging as you hang from the bar. 3. Hold the position described in Step 2 for as long as possible. The third person will time you with a stopwatch and will stop the watch if your chin touches the bar, your head tilts backward, or your chin falls below the bar.
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