Measurement and Evaluation in Physical Education

1. CARDIOVASCULAR
FITNESS TEST
PREPARED BY:
SHIERLEY L. SIBAYAN

2. What Is Cardio Fitness?
Cardio fitness refers to how
well your heart, lungs, and
organs consume, transport,
and use oxygen throughout
your workout.
Cardio fitness measures
how well your body can
perform a rhythmic,
dynamic activity at a
moderate to high intensity
for extended periods of time. This Photo by Unknown author is licensed under CC BY-NC.

3. TARGET HEART RATE
Is the range of beats per
minute we should aim
during exercise
We use this to monitor our
heart rate and to know the
intensity of our workout is
too easy , moderate or too
much

4. HOW TO CALCULATE TARGET HEART RATE FOR FITNESS?
THERE ARE TWO PARTS :
PART 1 – GATHERING OF DATA
▪ MAXIMUM HEART RATE (MHR) - is as fast as your heart can beat
▪ RESTING HEART RATE (RHR) - is the number of beats per minute
your heart completes when you are completely at rest.
▪ HEART RATE RESERVE (HRR) - is a calculation you can use to find
your target heart rate (THR)

5. HOW TO CALCULATE TARGET HEART RATE FOR FITNESS?
PART 2
– COMPUTING TARGET HEART RATE USING YOUR DATA

6. PART 1
STEP1
GET YOUR MAXIMUM HEART RATE (MHR) SUBTRACT YOUR
AGE TO 220
EXAMPLE:
220-15 = 205
▪MHR=205
MAXIMUM HEART RATE

7. PART 1
STEP2
GET YOUR RESTING HEART RATE (RHR)
*IN THE MORNING OR WHILE COMPLETELY RESTING,
COUNT YOUR PULSE BEAT FOR 1 MINUTE
EXAMPLE: 60 BEATS PER MINUTE
RHR=60

8. PART 1
STEP3
▪ CALCULATE YOUR HEART RATE RESERVE (HRR)
▪ SUBTRACT YOUR RESTING HEART RATE FROM YOUR
MAXIMUM HEART RATE
EXAMPLE: 205-60 = 145 BPM
HRR=145

9. EXERCISE INTENSITY
MODERATE EXERCISE INTENSITY
50% TO ABOUT 70% OF YOUR MAXIMUM HEART RATE
VIGOROUS EXERCISE INTENSITY
70% TO ABOUT 85% OF YOUR MAXIMUM HEART RATE

10. EXERCISE INTENSITY

11. PART 2
STEP1
CALCULATE YOUR TARGET HEART RATE TO 50% INTENSITY
EXERCISE
MULTIPLY YOUR HRR BY .5(50%) AND ADD YOUR RHR
MHR=205
RHR=60
HRR=145

12. MULTIPLY YOUR HRR BY .5(50%) AND ADD
YOUR RHR
▪ MHR=205
▪ RHR=60
▪ HRR=145 EXAMPLE:
145X.5=72.5
72.5+60=132.5
50%=132.5 TARGET HEART RATE

13. PART 2
STEP2
CALCULATE YOUR TARGET HEART RATE TO 70% INTENSITY
EXERCISE
MULTIPLY YOUR HRR BY .7(70%) AND ADD YOUR RHR
MHR=205
RHR=60
HRR=145

14. MULTIPLY YOUR HRR BY .5(50%) AND ADD
YOUR RHR
▪ MHR=205
▪ RHR=60
▪ HRR=145
EXAMPLE:
145X.7=101.5
101.5+60=161.5
70%=161.5 TARGET HEART RATE

15. SUMMARY
TARGET HEART RATE FOR MODERATE EXERCISE
(50%-70% FOR 15 YEARS OLD)
MAXIMUM HEART RATE – 205 BPM
MINIMUM OR LOWER LIMIT – 105.5 BPM
MAXIMUM OR UPPER LIMIT – 161.5 BPM

17. ROCKPORT WALKING TEST (YOUNG LADIES)

18. ROCKPORT WALKING TEST (MENS)

19. 3 MINUTE STEP TEST

20. ASTRAND RHYMING BIKE TEST

21. 12-MINUTE SWIMMING ASSESSMENT