Asessing Your Physical
Readiness
Testing Your Program
Readiness
Testing Your Aerobic Fitness
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| 1. Do you have a history of heart disease, vascular disease, or blood clots? | ||
| 2. Any heart or circulatory problems? | ||
| 3. Do you have diabetes and take insulin to control it? | ||
| 4. Do you take any daily medication that may affect your exercise? | ||
| 5. Are you over 45 and have not exercised over the past 5 years? | ||
| 6. Do you smoke 10 or more cigarettes a day? | ||
| 7. Do you exercise infrequently or not at all? | ||
| 8. Are you currently undergoing rehab for a injury? | ||
| 9. Are you pregnant? | ||
| 10. Do you have any other serious medical conditions? |
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Hours |
| 1. Aerobic sports like running, biking, rowing, hiking, in-line skating | ____x 6 = _____ |
| 2. Any sports like basketball, soccer, racquetball, alpine skiing | ____x 5 = _____ |
| 3. Strength training | ____x 5 = _____ |
| Subtotal for activity: | _____________ |
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| 1. Do you get foot or ankle injuries? | ________ |
| 2. Do you get upper body or shoulder injuries? | ________ |
| 3. Do you have a lower back problem? | ________ |
| Subtotal for Injures: | _____________ |
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| 1. You are within 10 pounds of you ideal weight? | ______(3) |
| 2. You are within 11-20 pounds of your ideal weight? | ______(2) |
| 3. You are within 20 or more pounds of you ideal weight? | ______(1) |
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| Age 30 or less | ______(5) |
| Age 31-40 | ______(4) |
| Age 41-50 | ______(3) |
| Age 51-60 | ______(2) |
| Age 60 or over | ______(1) |
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| Below 60 beats per minute | ______(4) |
| 60-69 beats per minute | ______(3) |
| 70- 75 beats per minute | ______(2) |
| 76 or higher | ______(1) |
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| No history of heart or circulatory problems | ______(3) |
| Past conditions now treated and reversed | ______(2) |
| Heart and circulatory problems self monitored | ______(1) |
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| Never smoke or have quit at least 12 months ago | ______(4) |
| Sometimes smoke | ______(1) |
| Smoke at least 10 cigarettes a day | ______(0) |
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_____________ |
After determining your score, use the following scales to interpret your score.
55 and up- You have excellent readiness for cross-country skiing.
Competition quality
37-54- You have moderate level of readiness for cross-country skiing.
Not ready to compete.
26-36- Exercise with caution and start with easy workouts with low
intensity.
25 and below- Consult a physician and advice by an expert in planning
your program.
1.5 Mile RunTest
Using a 440 yard track, run six laps in the inside lane. Don't
push yourself to complete exhaustion pace yourself so you finish the race.
| Twenties | Thirties | Forties | Fifties | Sixties | |
| Superior | faster than 8:13 | faster than 8:44 | faster than 9:30 | faster than 10:40 | faster than 11:20 |
| Excellent | 8:14-10:16 | 8:45-10:47 | 9:31-11:44 | 10:41-12:51 | 11:21-13:53 |
| Good | 10:17-11:41 | 10:48-12:20 | 11:45-13:14 | 12:52-14:24 | 13:54-15:29 |
| Fair | 11:42-12:51 | 12:21-13:36 | 13:15-14:29 | 14:25-15:26 | 15:30-16:43 |
| Poor | 12:52-14:13 | 13:37-14:52 | 14:30-15:41 | 15:27-16:43 | 16:44-18:00 |
| Very Poor | slower than 14:13 | slower than 14:52 | slower than 15:41 | slower than 16:43 | slower than 18:00 |