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CARDIO RESPIRATORY FITNESS

Determine a one-mile walk test in your neighborhood or a quarter-mile track at a local high school. Walk as
fast as you can for one-mile. Or do the 1.5 mile run without stopping if you are a runner already. Also, do
not talk during this test with anyone. Use your arms for power and to raise your heart rate. Do the best you
can.

When you finish:

Write down your time for the mile walk or 1.5 mile run in minutes and seconds then take your heart rate
(beats) (either carotid or wrist) for 10 seconds and then multiply it by 6 to get your beats per minute. Then
enter the answers in the calculator below to get your results.

If you are doing the 1.5 mile run:

If you are doing the 1 mile walk:

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MUSCULAR FITNESS

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FLEXIBILITY

BODY COMPOSITION

Body mass index

BMI % Your rating

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Waist-Hip Ratio
WHR Your rating

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Blood Pressure (BP) –
BP Your rating

Results in American Heart Association - Normative Table -

https://www.heart.org/HEARTORG/Conditions/HighBloodPressure/KnowYourNumbers/Unders
tanding-Blood-Pressure-Readings_UCM_301764_Article.jsp

Body Fat Rating

Body fat consists of essential body fat and storage fat. Essential body fat is present in the nerve tissues, bone marrow, and
organs (all membranes), and we cannot lose this fat without compromising physiological function. Storage fat, on the other
hand, represents an energy reserve that accumulates when excess energy is ingested and decreases when more energy is
expended than consumed. Essential body fat is approximately 3% of body mass for men and 12% of body mass for women.
Women are believed to have more essential body fat than men because of childbearing and hormonal functions. In general,
the total body fat percentage (essential plus storage fat) is between 12% and 15% for young men and between 25% and
28% for young women {Lohman, 1993 #4151}. Average percentages body fat for the general population and for various
athletes are presented in table ---

Body Fat % Your rating

QUESTION: What do these numbers mean to you? How do you plan to use these numbers to
improve or maintain your health and wellness?

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