Part A - Cardiovascular

This is a mini progressive aerobic routine. There are 7 stages of activity in this progressively more challenging test of cardiovascular endurance/strength. Each stage is two minutes in duration. Students can stop when they don't think they can go any further. But once they stop they must still participate in the cool down (stage 7).

Scoring - after students stop, they keep track of the time they were active

1. Try adding more physical activity to your routine every day.
2. Your heart and lungs are in good shape; maintain or improve by adding some activity like this to your everyday routine.

Part B - Lower Body Muscular Endurance

Equipment required:
A stool or bench 12 - 18 inches high, a metronome or some other way to count an even pace (set at 50 beats per minute). You may need to provide cues if the metronome is not audible.

Students must stand up and sit down continuously at a steady but moderate pace, for up to 2 minutes. Call out the time every 15 seconds.

Students stop when they cannot maintain a continuous motion (they are resting at the stand up or sit down) or if they are unable to stand up or sit down fully.

1.Try adding walking or biking to your weekly routine to strengthen your legs.
2. Your foundation is solid. Make sure this is balanced with your upper body strength.

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