Modified Canadian Aerobic Fitness Test

Modified Canadian Aerobic Fitness Test Safety Guidelines B efore participating in any cardiorespiratory appraisal, follow the safety guidelines bel...
Author: Ella Adams
1 downloads 0 Views 11MB Size
Modified Canadian Aerobic Fitness Test

Safety Guidelines

B

efore participating in any cardiorespiratory appraisal, follow the safety guidelines below to make your experience a safe and beneficial one: • Any individual with joint injuries or cardiorespiratory illness should not participate in the appraisal without medical clearance • Do not eat two hours before, or drink fluids 15 minutes prior to, the appraisal session • Wear appropriate footwear and clothing during the appraisal • Do not exercise six hours prior to the appraisal or perform heavy exercise the day before • Do not perform the appraisal in hot and humid weather • Do not eat, smoke, or have a caffeinated drink for two hours before the appraisal • Listen and follow the safety guidelines outlined by your teacher

A good appraisal for estimating your overall aerobic fitness is d Modified Canadian Aerobic Fitness Test (mCAFT). It is the i aerobic fitness test in the CPAFLA appraisals. The mCAFT is a "su maximal" appraisal—meaning that you will not be going "all out "full blast" during the appraisal. It is most appropriate for beginm those who see themselves as currently being relatively unfit. Like CPAFLA appraisals, mCAFT is standardized for persons 15 years and over. For the mCAFT appraisal, the Ceiling Heart Rate (see page 64) isi at 85 percent of the Maximal Heart Rate for your age group. CP/ recommends that a heart rate monitor is used during the adr tion of this appraisal. If there are medical reasons that you cannot take this or any ot appraisal, you should notify your teacher well ahead of time.

Getting Started You will complete one or more sessions of three minutes of step™ until you reach your predetermined Ceiling Heart Rate for your age group. The pace at which you perform the mCAFT appraisal is mined for you by a recording. The recording also tells you when to stop and take your pulse to if you have reached your ceiling. This is a built-in safety feature oft mCAFT appraisal. You should never proceed to the next stage once have reached your Ceiling Heart Rate. You have two choices on how to climb the steps: the "two-step' "one-step" technique. The "one-step" variation is more suitable for taller individuals or those that see themselves as being more fit. Bod techniques are illustrated on the opposite page. Practise the Movements First

To get accurate results, you will want to perform the appraisal undi the best conditions possible. Before proceeding to take the actual tesl itself, you should: > Practise the stepping sequence first without, and then with, dd recording. > Ensure you practise the stepping motion so that both feet end up on the top step with legs extended, and your back straight. > Ensure that you can maintain a constant stepping tempo. > Practise finding your heart rate within the window of time allowed on the recording. Remember, if you have any concerns as to whether you should undertake the mCAFT appraisal, consult with your physical educatioi teacher beforehand. Be sure to review the safety guidelines before undertaking the appraisal. UN IT 2 > Fitness Measurements and Appraisals

The Two-Step Test

The One-Step Test

CHAPTER 4 > CardiorespiratoryAppraisals

mCAFT—Ready, Set, Go! Now that you have had some practise with the stepping sequence and finding your heart rate, you are ready to begin the mCAFT appraisal. Your Ceiling Heart Rate

B

elow are the starting stages and Ceiling Heart Rates for the mCAFT appraisal for persons 15 years of age and older. Pay close attention to the values and do not exceed them. Starting Stage. The starting stages for females and males, ages 15 to 19,are • Females: Stage 3 • Males: Stage 4 Ceiling Heart Rate. The Ceiling Heart Rate for males and females ages 15 and 16 are • Age 15:29 beats in a lo-second count (or 174 on your heart rate monitor)* • Age 16:28 beats in a lo-second count (or 173 on your heart rate monitor)* If you touch or surpass the Ceiling Heart Rate for your age at any time during the appraisal, you must immediately stop. Record the last stage completed in your activity handbook. * Note: If you are using a heart rate monitor, CPAFLA sets the Ceiling Heart Rate at 173 for persons aged 16 (instead of 168, which would be the case if you simply multiplied the lo-second count by six).

Listen carefully to your teacher and follow the instructions below. Once the appraisal begins, listen to the cues on the CD or cassette tape as to when to start and stop to take your pulse. > From the sidebar on this page, obtain your Ceiling Heart Rate and the starting stages for your age and sex. > Stop the test if you begin to stagger, feel dizzy, have extreme leg pain, or feel nausea or chest pain. > Stop when your heart rate is equal to or above your Ceiling Heart Rate. Oxygen Used (02 Cost) With your mCAFT result, you can calculate an "Aerobic Fitness Score" based on the final stage you were able to reach. Each stage represents a different stepping cadence (steps per minute). Essentially, you note your O2 cost (the amount of oxygen you consumed) and plug it into the standard formula that has been developed for this purpose by CPAFLA. Your O2 cost can be determined from the table below. An example of how to find your Aerobic Fitness Score is provided on the following page.

Finding Your "O2 Cost" Based on Your mCAFT Results MCAFT

FEMALES

STAGE COMPLETED

STEPPING CADENCE

Oa COST

STEPPING CADENCE

02 COST

i

66

15.9

66

15.9

2

84

18.0

84

18.0

3

102

22.0

102

22.O

4

114

24.5

114

24.5

5

120

26.3

132

29.5

6

132

29-5

144

33-6

7

144

33-6

118*

36.2

8

118*

36.2

132*

40.1

* Single-step test. 02 cost is measured in ml.kg-i.min-i Source: Reproduced with permission of the Canadian Society for Exercise Physiology.

UN IT 2 > Fitness Measurements and Appraisals

nding Your Aerobic Fitness Score (AFS) Using your mCAFT results, you can calculate your Aerobic Fitness ore (AFS) quite easily. Here is how you do it. First, from the table on the previous page, find the amount of r gen you used (your O2 cost) based on the last stage you completed. n, plug that number into the AFS formula below. AFS = 10 x [17.2 + (1.29 x 02 cost) - (0.09 x weight in kg) - (0.18 x age)] Once you have your raw AFS, you can locate your Health Benefit e using the table in the sidebar. Be sure to record your rating in activity handbook. A Working Example Let's take a real-life example, using Jasmine's mCAFT results: Jasmine's age 15 years old Jasmine's weight 66 kg Final stage completed 6 From the table on the previous page, we see that the O2 cost at Stage 6 for a female is 29.5. Therefore, Jasmine's AFS is AFS

= 10 x [17.2 + (1.29 x 29.5) - (0.09 x 66) - (0.18 x 15)] = 10 x [17.2 + 38.055 - 5.94 - 2.7] = 1O x 46.615 = 466.15

I

From the table on the right, you can see that Jasmine's Aerobic Ftmess Rating (a female aged 15 who reached Stage 6 in the mCAFT ppraisal) is "very good."

How Well Did You Do?

F

ind your Aerobic Fitness Rating using the table below. Record your score and your rating in your activity handbook. AGES 15 TO 19

FEMALES

Excellent

^490

Very Good

437-489

Good

395-436

Fair

368-394

Needs Improvement

Suggest Documents