## Tuesday, September 28, 2010

### Where to Go for 1st Assessment, Monday, Oct. 4, 2010, 12:30pm

We will be conducting our 1st One-Mile Walk Test on the outdoor track. We will begin our lesson in our regular classroom and then move as a class outside to the track. Please meet at the Gym, Room 225 at 12:30pm on Oct. 4, 2010

### How to Improve In and Out of Class

To improve aerobic capacity in and/or outside of class, students should particpate in at least 20 minutes of moderate to intenese physcial activity at least 3-5 times per weak. Moderate to intense physical activity is activity that raises heart rate between 65-85% of a person's target heart rate.

Target heart rate can be calculated by performing the following steps:

Step 1: Find your resting heart rate as soon as you wake up. You can do this by counting your pulse for one minute while still in bed. You may average your heart rate over three mornings to obtain your average resting heart rate (RHR). Add the three readings together, and divide that number by three to get the RHR. For example,

(76 + 80 + 78) / 3= 78.

Step 2: Find your maximum heart rate and heart rate reserve. Subtract your age from 220. This is your maximum heart rate (HRmax). For example, the HRmax for a 24-year-old would be:

220 - 24 = 196.

Step 3: Calculate the lower limit of your THR. Figure 60% of the HRmaxRESERVE (multiply by 0.6) and add your RHR to the answer. For example:

(118 * 0.6) + 78 = 149

Step 4: Calculate the upper limit of your THR. Figure 80% of the HRmaxRESERVE (multiply by 0.8) and add your RHR to the answer. For example,

(118 * 0.8) + 78 = 172.

Step 5: Combine the values obtained in steps 3 and 4 and divide by the number 2. For example,

(149 + 172) / 2 = 161 (You can get the same result by simply multiplying HRmaxRESERVE by 0.7 and adding to it RHR).

Subtract your RHR from your HRmax. This is your heart rate reserve (HRmaxRESERVE). For example,

HRmaxRESERVE = 196 - 78 = 118

Target heart rate can be calculated by performing the following steps:

Step 1: Find your resting heart rate as soon as you wake up. You can do this by counting your pulse for one minute while still in bed. You may average your heart rate over three mornings to obtain your average resting heart rate (RHR). Add the three readings together, and divide that number by three to get the RHR. For example,

(76 + 80 + 78) / 3= 78.

Step 2: Find your maximum heart rate and heart rate reserve. Subtract your age from 220. This is your maximum heart rate (HRmax). For example, the HRmax for a 24-year-old would be:

220 - 24 = 196.

Step 3: Calculate the lower limit of your THR. Figure 60% of the HRmaxRESERVE (multiply by 0.6) and add your RHR to the answer. For example:

(118 * 0.6) + 78 = 149

Step 4: Calculate the upper limit of your THR. Figure 80% of the HRmaxRESERVE (multiply by 0.8) and add your RHR to the answer. For example,

(118 * 0.8) + 78 = 172.

Step 5: Combine the values obtained in steps 3 and 4 and divide by the number 2. For example,

(149 + 172) / 2 = 161 (You can get the same result by simply multiplying HRmaxRESERVE by 0.7 and adding to it RHR).

Subtract your RHR from your HRmax. This is your heart rate reserve (HRmaxRESERVE). For example,

HRmaxRESERVE = 196 - 78 = 118

### Preparation for Assessment

In preparation for this assessment, prior to the test we will perform dynamic warm-up exercises including jumping jacks and marching in place. We will also stretch the anterior tibialis and gastrocenemius and soleus muscles as well as the quads and hamstrings.

### Evaluation Criteria

The One-Mile Walk Test is meant to provide each student with a snapshot of their individual aerobic capacity. It is not a competition between students.

Each student will be assessed indivudally based on the normative data for VO2max as established by the Cooper Institute. The formula used for calculating VO2max is:

or for a simpler calculation, visit:

http://www.brianmac.co.uk/rockport.htm

For girls aged 19+ a score above 33 is considered good to superior. For boys , aged 19+, a score of 36.5 and up is considered good to superior. A score below these numbers falls in the fair to needs improvement categories.

Each student will be assessed indivudally based on the normative data for VO2max as established by the Cooper Institute. The formula used for calculating VO2max is:

**VO2max**= 132.853 - (0.0769 × Weight [lbs]) - (0.3877 × Age [yrs]) + (6.315 × Gender [F=0, M=1]) - (3.2649 × Time [00:00]) - (0.1565 × 15 sec Heart rate x 4 [bpm])or for a simpler calculation, visit:

http://www.brianmac.co.uk/rockport.htm

For girls aged 19+ a score above 33 is considered good to superior. For boys , aged 19+, a score of 36.5 and up is considered good to superior. A score below these numbers falls in the fair to needs improvement categories.

### Lifelong Assessment of Aerobic Capacity: The One-Mile Walk Test

During class, we will be performing the One-Mile Walk Test as an assessment of our individual aerobic capacity. This test is perfect because walking is something we'll be able to do for our entire lives. Additionally, this is a test you can repeat on your own. Once you learn how, you can repeat this assessment every year, every 5 years, every 10 years and so on to provide an ongoing look at your aerobic capacity. Please be aware, this assessment is appropriate for students aged 13 and older as it has not been validated with younger children.

The objective of the One-Mile Walk test is to walk one mile at a constant pace as quickly as possible. Maintaining a constant pace is vital so that you do not become tired by walking too fast at the beginning. In order to prepare for this assessment, in classes prior to our test, we will be building our aerobic capacity by walking at a constant pace at progressively increasing distances. Through these and other aerobic endurance building exercises, you will build your aerobic capacity while becoming aware of your individual best pace for completing one mile.

The One-Mile Walk Test is NOT a competition between students. Rather, it is an opportunity for self-reflection and self-improvement. Each student will keep a record of their individual scores and will create a goal for improvement for the post-test. We will work together to develop ways for each student to improve their individual scores through aerobic training and conditioning both in and out of the classroom.

The One-Mile Walk Test will be administered on a 400m track. Students will complete 4 complete laps plus 10 yards around the track to complete 1 mile. Times and Rate of Perceived Exertion (RPE) will be recorded for each completed lap so that students gain an understanding of constant pacing and fatigue. Finally a total time will be recorded. At completion of their final lap, students will also record their final heart rate (beats per minute based on a 15-second heart rate) as well as their Rate of Perceived Exertion (Borg Scale 1-20). These statistics will be used to assess overall aerobic capacity (as measured by VO2max) as well as to help set future goals.

The objective of the One-Mile Walk test is to walk one mile at a constant pace as quickly as possible. Maintaining a constant pace is vital so that you do not become tired by walking too fast at the beginning. In order to prepare for this assessment, in classes prior to our test, we will be building our aerobic capacity by walking at a constant pace at progressively increasing distances. Through these and other aerobic endurance building exercises, you will build your aerobic capacity while becoming aware of your individual best pace for completing one mile.

The One-Mile Walk Test is NOT a competition between students. Rather, it is an opportunity for self-reflection and self-improvement. Each student will keep a record of their individual scores and will create a goal for improvement for the post-test. We will work together to develop ways for each student to improve their individual scores through aerobic training and conditioning both in and out of the classroom.

The One-Mile Walk Test will be administered on a 400m track. Students will complete 4 complete laps plus 10 yards around the track to complete 1 mile. Times and Rate of Perceived Exertion (RPE) will be recorded for each completed lap so that students gain an understanding of constant pacing and fatigue. Finally a total time will be recorded. At completion of their final lap, students will also record their final heart rate (beats per minute based on a 15-second heart rate) as well as their Rate of Perceived Exertion (Borg Scale 1-20). These statistics will be used to assess overall aerobic capacity (as measured by VO2max) as well as to help set future goals.

## Monday, September 27, 2010

### Aerobic Capacity

In simple terms, aerobic capacity is a dimension of how physcially fit you are. You may have heard terms such as cardiovascular fitness or aerobic fitness or cardiorespiratory fitness. Generally speaking, they all mean essentially aerobic capacity.

Aerobic capacity is probably the most important area of any fitness program. Research shows that acceptable levels in this area are associated with a reduced risk of high blood pressure, coronary heart disease, obesity, diabetes, some forms of cancer and other health problems in adults.

Learning how to assess your aerobic capacity now and in the future will help you througout your life to lead a long and, more importantly, a healthy life.

### Mrs. D's Physical Education Class, Reaching New Heights Middle School, Anytown, NJ

Welcome to my class! We are going to have an exciting semester as we work together to improve our overall health and well-being and focus on our personal fitness and goals for improving. This class is about where YOU are now and where YOU want to be by the end of the semester as what we do relates to your life and your health. I look forward to working with each of you to develop the best YOU you can be!!!

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