Jordan Norman

Professor Kadee Willie

HLAC 1080
April 20, 2019
E-Portfolio Signature Assignment and Reflection
Name: Jordan Norman Date: 01/24/19
Measuring Cardiorespiratory Fitness: The 1-Mile Walk Test
The objective of the test is to walk the 1-mile distance as quickly as possible. You can complete
the walk on an oval track or any properly measured course. You should attempt this test only if
you have met the medical clearance criteria discussed in this text.
Before the test, perform a 5 to 10 minute warm-up. If you become extremely fatigued during the
test, slow your pace. Do not overstress yourself! If you feel faint or nauseated or experience any
unusual pains in your upper body, stop and notify your instructor.
After you complete the test, cool down and record your time and fitness category from below.
Find your age group along the top of the table, and then locate your time range according to your
sex. The fitness classifications are along the left side of the table.
Test Date: 01/24/19
Finish Time: 14 min 32 sec
Fitness Category: Average.
1. Is your fitness classification what you expected based on your current level of activity? If
not, why do you think it was higher or lower than expected?
I was surprised. I thought I would be in a higher category but it just means I need to start
focusing more on cardio.
2. Write fitness goals for maintaining or improving your cardiorespiratory endurance. You
might have to refer to your notes for a reminder on how to set goals.
I am going to start by warming up with a jog of at least a quarter mile before any other
workout.
 Reflection
1. If I really put my mind to it I could probably find a connection between what I have
learned in this class and every other class I have taken at SLCC. I could go into biology
with expressed phenotypes changing based on physical activity. I could go into
psychology with motivation or even stress response. Understanding of motivation and
reward pathways that I learned about in Brain and Behavior made it much easier to focus
and construct my workouts to be as beneficial as possible toward me achieving my
physical goals. The mile walk test showed me that I needed to work on my motivation to
improve past the point where I had plateaued.
2. I know that fitness and lifelong wellness are important to maintaining health throughout
one’s life, but with so much conflicting information on the internet I had no idea what
was true or not. In this course I learned more about what works for me and what I can
keep consistent throughout my life. A lot of information I took to be true ended up being
debunked through the lectures. Thanks to the new information, I have made more
progress in building muscle in the past three months than I have made in the last ten years
of my life.