SH1711

Cardiorespiratory and Muscular Fitness

I. Cardiorespiratory Fitness
The ability to perform large muscle, whole body physical activity of moderate to high intensity
for relatively long periods of time. It is the ability of the circulatory and respiratory systems to
adjust to vigorous exercise and to recover from the effect of such exercise. It involves
functioning of the heart and lungs, the blood and its capacity to carry oxygen, the blood vessels
and capillaries supplying blood to all parts of the body, and the muscle cells, which use the
oxygen to provide the energy necessary for endurance exercise.

II. Muscular Strength

The ability of a muscle or muscle group to exert maximum force. Dynamic strength is the force
exerted by a muscle group as a body part moves. Static strength is the force exerted against an
immovable object, i.e. the movement does not take place. This type of strength also is referred
to as isometric strength. Both types of strength are best measured by tests that require
maximum effort.

III. Muscular Endurance

The ability of a muscle or muscle group to resist fatigue and to make repeated contractions
against a defined submaximal resistance. Muscular strength and endurance are closely related,
though weight training methods for them are typically different. Generally, strength is best
developed through a high-resistance, low-repetition program whereas, endurance is improved
through low-resistance, high-repetition program.

IV. Muscular Power

The ability to generate maximum force in the fastest possible time. It may also be defined as
the ability to release maximum muscular force in an explosive manner. Power usually is
measured by some type of jump, throw, or charge.

V. Cardiorespiratory and Muscular Fitness Workout

A. Agility Run
It was designed to determine quickness and alertness. The running course is composed of
cones, monobloc/arm chairs, in this case, lined up, and a set running track that crisscrossed
around the cones. This determines your capability to quickly turn in other directions while
running at a high speed for a period of time.

B. Step Test
All you need is a 12-inch high bench or box to stand on and a stopwatch/timer for you to
administer this test. For three (3) minutes, simply step up and down on the platform at a
steady pace. After three (3) minutes, time how long it takes for your heart rate to normalize
by counting your pulse on the wrist or neck for one (1) full minute. The shorter the interval,
the better your cardiovascular condition is. This physical fitness test is also known as
Cardiac Stress Test or Cardiovascular Endurance Test. You can also do this at home.

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 SH1711

C. Abdominal Curls
The objective of this test is to measure abdominal strength and endurance. A mat and a
stopwatch/timer will be needed for this fitness test. The test performer assumes a supine or
flat position on the mat, with the fingertips at the edge of the strip. The knees are flexed,
the feet are placed flat on the floor, and the heels are close to the hips as possible. The test
performer curls forward until the fingertips move forward three (3) inches and curls
backward until the shoulder blades touch the mat. The shoulder blades should stay on the
mat. The feet should both lift off the mat, and the feet should not be held down by a partner.
The number of curls that can be performed in one (1) minute will be counted.

D. Vertical Jump
Vertical jump measures explosive leg power. This can be done by using a yardstick or a
measuring tape, masking tape, chalk, and a wall of sufficient height. The yardstick or tape
measure is taped to the wall to measure the distance between two (2) chalk marks. The test
performer stands with the dominant side towards the wall and feet flat on the floor. Holding
a piece of chalk (one [1] inch in length) in the dominant hand reaches as high as possible
and makes a mark on the wall. Then, s/he jumps as high as possible and makes another
mark at the height of the jump. Three (3) trials should be administered. For each jump, the
score is the distance between the two (2) chalk marks, measured to the nearest centimeters.
The greatest distance will be considered as the score.

E. Five-Minute Run
You will be needing a stopwatch/timer, whistle, and any flat, measured area. Sharp turns
usually slow the runner, so it is best if the running course does not have them. All test
performers should practice distance running and understand the advantage of maintaining
a constant pace before attempting the test. The runners should be motivated to give their
best effort or the validity of the test will be affected. The running course should be marked
so that the test administrator can determine with ease and promptness the exact distance in
yards covered by the runner. In addition, assigning a spotter to each runner makes the
scoring process more efficient. After the test performers have warmed up, they should line
up horizontally, and on the go signal, they should run (walking is permitted) as many laps
as possible around the course. The spotters will count the number of laps for the runner,
and when the signal (whistle) to stop is given, they run to the spot of the runner. The runners
should be instructed to keep moving until they have cooled down. Runs are scored to the
nearest meters. The importance of accurate counting of laps should be emphasized to the
spotters.

References:
5 Most popular physical fitness tests. (n.d.). Retrieved from http://www.fitday.com/fitness-articles/fitness/cardio/5-
most-popular-physical-fitness-tests.html#b
Hoeger, W. & Hoeger, S. (2005). Fitness and wellness (5th ed.). Australia: Wadsworth/Thomson Learning.
Hoffman, J. (2006). Norms for fitness, performance, and health. Champaign, Ill.: Human Kinetics.
Jackson, A. (2004). Physical activity and for health and fitness. Champaign, Ill.: Human Kinetics.
Major benefits of cardiorespiratory fitness program. (n.d.). Retrieved from
http://www.livestrong.com/article/104624-major-benefits-cardio-respiratory-fitness/
Sharkey, B. (2002). Fitness and health (5th ed.). Champaign, Ill.: Human Kinetics.
Williams, M., Anderson, D., & Rawson, E. (2013). Nutrition for health, fitness, and sport (10th ed.). New York, New
York: McGraw-Hill.

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