Cardiorespiratory fitness 

(CRF) 

refers to the ability of the circulatory

and respiratory systems to
supply oxygen to skeletal
muscles during sustained physical
activity.

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Cardiorespiratory Fitness Term to Know
Tests Steady-state walk
test
The steady-state walk test can A test that requires
be used to evaluate you to pace
cardiorespiratory fitness. yourself steadily as
you briskly walk for
30 minutes and try
to achieve a
specific goal
distance.

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Cardiorespiratory Fitness
Tests
The Cooper’s 1.5-mile run test
can be used to evaluate
cardiorespiratory fitness.
Term to Know
Cooper’s 1.5-mile
run test
A test that requires
you to jog/run as
fast as you can to
cover the distance
of 1.5 miles.
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Cardiorespiratory Fitness Term to Know
Tests Steady-state jog
test
The steady-state jog test can be A test that requires
used to evaluate you to pace
cardiorespiratory fitness. yourself steadily as
you jog for 20
minutes and try to
achieve a specific
goal distance.

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Cardiorespiratory Fitness Term to Know
Tests Steady-state
cycle test
The steady-state cycle test is a A test that requires
test that can be used to evaluate you to pace
cardiorespiratory fitness in yourself steadily as
you pedal for 20
individuals who have physical minutes on a
disabilities or injuries that prevent stationary cycle.

them from running, jogging, or

walking.

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Cardiorespiratory Fitness Term to Know
Tests Steady-state
swim test
The steady-state swim test is A test that requires
another test that can be used to you to pace
evaluate cardiorespiratory fitness yourself steadily as
you swim for 20
in individuals who have physical minutes.
disabilities or injuries that prevent
them from running, jogging, or
walking.

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Aerobic Activities

Regular aerobic activity promotes moderate-to-

high levels of cardiorespiratory fitness.

Many aerobic activities require little or no

equipment, making them inexpensive to do.

Best of all, they are fun.

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Walking

Walking is the simplest and most basic aerobic

activity.

All you really need for a walking program is a

pair of comfortable walking or running shoes.

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Walking Term to Know
Elliptical motion
trainer
You can get a variation of walking An exercise
and jogging movements by machine that
working out indoors on an mimics the natural
motions of running
elliptical motion trainer. but without placing
stress on the
joints.

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Walking

There are several kinds of walking programs

that you can participate in, including:

Brisk walking
Power walking
Race walking
Water walking

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Walking Term to Know
Pedometer
A device that
An easy way of monitoring your measures the
progress and staying motivated is number of steps
by using a pedometer. you take and
records the
distance you travel
When walking with a pedometer, on foot.
try to accumulate 10,000 steps a
day, or 4 miles.

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Jogging and Running

Jogging and running are ideal for controlling body weight

and maintaining higher levels of cardiorespiratory fitness.

Joggers move at between 4 and 5 miles per hour.

Runners move at speeds of 5 to 7 miles per hour or
faster.

To prevent shinsplints, start slowly and wear proper

footwear.
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Jogging and Running Term to Know
Heart rate
monitor
A good way to monitor the A device that
intensity of your jogging or records your heart
running program is to use a beat by means of a
chest transmitter
heart rate monitor. and wrist monitor.

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Bicycling

Bicycling is a low-impact activity that is

excellent for overweight individuals because the
body weight is supported.

An alternative to conventional bicycling is riding

a stationary bicycle.

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Other Aerobic Activities on Wheels

Other aerobic activities to increase

cardiorespiratory endurance include in-line
skating and skateboarding.

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Aerobic Dance and Stair-Stepping

Aerobic dance and stair-stepping are aerobic

activities that allow you to exercise and socialize
at the same time.

Be sure to wear appropriate clothing and

supportive footwear.

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Aerobic Dance and Stair-Stepping

Stair-stepping involves stepping up and down

on a single step (usually 6-inches high), or
steps stacked on top of one another.

The exercise may involve different upper body

movements or routines as well.

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Aerobic Dance and Stair-Stepping

Usually aerobic dance is performed in a group

and set to music.

The dancing can be done at low, moderate, or

high levels of intensity.

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Kickboxing

Kickboxing is a popular new aerobic activity that

is usually performed in a group with music.

Kickboxing requires your body to work both

aerobically and anaerobically because the
routines involve kicks and punches.

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Cross-Country Skiing

Cross-country skiing is one of the best types of

cardiorespiratory-fitness conditioning because it
requires the use of both your arms and legs in a
continuous activity.

It is a low-impact aerobic activity that puts less

stress on your joints than running or jogging.

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Water Activities

Exercising in the water is a low-impact activity

that improves cardiovascular fitness, muscular
strength, and endurance.

Aerobic activities in water include:

• Lap swimming
• Aquatic aerobics
• Aquatic step training
• Aquatic line dancing
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