2.11 Test Out

Cardio Endurance Test

 This is it. Time to put a measurement to your gains after all your hard work.

Two things to remember:

First, remember that you need to try to maintain the same pace as you did in your original test-in.

Second, remember that if you don’t see the gains, you can spend a couple more workouts in this unit, then come back and try again.

All results are relative to you and your personal achievements. You can do this:

Before you begin, please record your resting heart rate.

  Jump Rope (Or Imaginary Jump Rope)- 1 Minute

 Notes: You can simulate jump rope if you don’t have one on hand. Try to maintain a consistent speed during your one minute.

  Jumping Jacks- 2 Minutes

 Notes: Good old fashioned jumping jacks. Keep your arms and legs straight. This make make your calves a little tired. Keep a steady pace.

  Body Weight Squats- 2 Minutes

 Notes: Find a consistent pace and stick to it the full 2 minutes. Your back should be straight. When you go up, lift your chin to the ceiling.

 Step-Ups (Stair, Chair or ~18 inch platform)- 3 Minutes

 Notes: In your notes, track what you do your step-ups on for the test-out down the road. Again, a steady pace is everything as we want to measure it’s impact on your heart rate.

  Jump Rope (Or Imaginary Jump Rope)- 2 Minutes

 Notes: You can simulate jump rope if you don’t have one on hand. Try to maintain a consistent speed during your one minute. We’re book-ending this test with jump rope as it’s a close equivalent to jogging.

 Now the important part:

Heart rate measurement (immediately after 10 minute test)

Lay flat on ground for 3 minutes–record your heart rate again

Then, stand up and record your heart rate immediately after standing.

Record All 3 Heart Rates in the table below. Then share with us so we can brag about you!

Unit 2

Module II Test Out

Total:

Total:

Total:

By | 2017-04-20T22:10:33+00:00 March 3rd, 2017|Module 2|