Ride the Storm: Navigating Through Unstable Periods / Katerina Rudko (Belka G...
physical fitness test in special program in sports
1.
2.
3. 1. Get your pulse
rate by counting
it in 15 seconds
2. Multiply the
counted beats
by 4
3. Example
22x4 = 88 bpm
4.
5.
6.
7.
8. LET DO THE 3 MINUTE STEP TEST
Click PLAY button to START the timer
9. 1. Locate your
pulse again
2. Count it in
15 seconds
3. Multiply the
Counted beats by 6
4. Record it as
your
Working heart rate
WORKING HEART
10.
11.
12.
13.
14.
15.
16.
17.
18.
19. Run to the 10m mark first,
touching the floor
and running back to the start
line. Then run to the 20m line
and back. Finally run to the
30m line and back.