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complete each part of the assessment.
You can record your scores in a
notebook or journal, or save them in
a spreadsheet or another electronic
Record your ftness
Check your aerobic
ftness: Brisk walk
To assess your aerobic ftness, take a
brisk one-mile (1.6-kilometer) walk. You
can do the walk anywhere - on a trail
or track, inside a shopping mall, or on
a treadmill. Before and after the walk,
check and record your pulse in your
notebook or journal.
To check your pulse over your carotid
artery, place your index and middle
fngers on your neck to the side of your
windpipe. To check your pulse at your
wrist, place two fngers between the
bone and the tendon over your radial
artery (which is located on the thumb
side of your wrist.) When you feel your
pulse, look at your watch and count the
number of beats in 10 seconds. Multiply
this number by 6 to get your heart rate
per minute.
Let’s say you count 15 beats in 10 sec-
onds. Multiply 15 by 6 for a total of 90
beats per minute.
After you’ve recorded your pulse, note
the time on your watch and walk one
mile (1.6 kilometers). After you complete
the walk, check your watch and record
the time it took you to fnish - in minutes
and seconds - in your notebook or jour-
nal. Then check and record your pulse
once more.
Measure muscular
ftness: Push-ups
Push-ups can help you measure
muscular strength. If you’re just starting
a ftness program, do modifed push-ups
on your knees. If you’re already ft, do
classic push-ups. For both types:
Lie face down on the foor with your
elbows bent and your palms next to
your shoulders.
Keeping your back straight, push up
with your arms until your arms are
Lower your body until your chest
touches the foor.
Push your body upward, returning to
the starting position.
Count each time you return to the
starting position as one push-up. Do
as many push-ups as you can until you
need to stop for rest. Record the number
of push-ups you complete in your
notebook or journal.
Checking pulse over the carotid artery
Measuring muscular ftness
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