Cardiorespiratory Exercise Program.

Brad Crane

Professor Josey

Lifetime Fitness

December 13, 2002

Cardiorespiratory Exercise Program

I. Obtain Medical Clearance -

I am under the age of 40. I have no signs of Cardiocascular diseases. I have had a physical within the last year and I do not smoke. To my knowledge there has been no problems with hypertension or bloodpressure in my family. Also, none of my family members smoke, therefore I am medically clear to proceed with my cardiorespiratory exercise program.

II. Assess Overall Fitness -

In class we tested all five of the health components of fitness: Cardiorespiratory endurance, Muscular strength, Muscular endurance, Flexibility, and Body Composition. To test Cardiorespiratory endurance we did the 12 minute run/walk in the gym. I ran 29 laps, which is about 1 3/4 miles. This is a respectable amount in the time given. To test Muscular endurance we did as many sit-ups that we could do in a minute. I did 45, which is good for my age (18). For the Muscular strength test we did as many push-ups that we could do in a row. I did 40 which is slightly below the average for someone my age. We did the sit and reach to test Flexibility. I reached 17 inches. This was good and one of the farthest in my class. To test our Body composition we used the Body mass index. I scored a 20, which is good for my age.

III. Set a Goal -

I chose to improve my cardiorespiratory endurance because it is very important. Most fatal heart diseases can be prevented and or slowed down if one has a high cardiorespiratory endurance. I have chosen to set a 12 minute goal for a 2 mile run. I chose this goal because it is very challenging. Also, being more cardiovascularly fit and having stronger lungs will help me play baseball.

IV. Exercise Program -

My exercise program will consist of running one mile at the begining, progressing into two miles. I will run the same route everytime ...