The Effects of exercise on the body
I’ll be carrying out two tests to compare different types of exercise in order to determine how
each test differs in results. I will be using the 12 minute cooper’s run and the hand grip
dynamometer test and recording their resting heart rate, exercising heart rate and
percentage of heart rate maximum. After these tests one will carry out a 6 week aerobic
training programme and the other will carry out a 6 week resistance programme.
Coopers 12 minute Run
To undertake this test, you will require:
400-metre track
Stopwatch
Whistle
Assistant
This test requires the athlete to run as far as possible in 12 minutes.
The athlete warms up for 10 minutes
The assistant gives the command “go”, starts the stopwatch and the athlete commences the
test
The assistant keeps the athlete informed of the remaining time at the end of each lap (400m)
The assistant blows the whistle when the 12 minutes have elapsed and records the distance
the athlete covered to the nearest 10 metres
Hand Grip Dynamometer Test
To undertake this test, you will require:
Dynamometer
Assistance
The athlete uses their dominant hand and applies as much pressure gripping onto the
dynamometer
The assistant records the maximum (kg)
The athlete repeats it 3 times
The assistant uses the highest recorded value to asses the athletes performance
Resting heart rate
Coinciding with every heartbeat a pulse can be felt wherever an artery can be compressed
gently against a bone. It is possible to feel the movement of the blood by placing two or three
fingers over the artery. Common sites for measurement of the pulse are the wrist, the neck
or the elbow. Counting the pulse of the blood at these points is a simple method that is often
used to estimate heart rate. It can provide a useful estimate for training purposes, but it is
important to note that the true maximum heart rate can vary by plus or minus 15 bpm. The
average range of pulse in healthy adults is between 60-80 bpm. Increases in temperature,
exercise and intense emotion can all raise pulse rate.
I’ll be carrying out two tests to compare different types of exercise in order to determine how
each test differs in results. I will be using the 12 minute cooper’s run and the hand grip
dynamometer test and recording their resting heart rate, exercising heart rate and
percentage of heart rate maximum. After these tests one will carry out a 6 week aerobic
training programme and the other will carry out a 6 week resistance programme.
Coopers 12 minute Run
To undertake this test, you will require:
400-metre track
Stopwatch
Whistle
Assistant
This test requires the athlete to run as far as possible in 12 minutes.
The athlete warms up for 10 minutes
The assistant gives the command “go”, starts the stopwatch and the athlete commences the
test
The assistant keeps the athlete informed of the remaining time at the end of each lap (400m)
The assistant blows the whistle when the 12 minutes have elapsed and records the distance
the athlete covered to the nearest 10 metres
Hand Grip Dynamometer Test
To undertake this test, you will require:
Dynamometer
Assistance
The athlete uses their dominant hand and applies as much pressure gripping onto the
dynamometer
The assistant records the maximum (kg)
The athlete repeats it 3 times
The assistant uses the highest recorded value to asses the athletes performance
Resting heart rate
Coinciding with every heartbeat a pulse can be felt wherever an artery can be compressed
gently against a bone. It is possible to feel the movement of the blood by placing two or three
fingers over the artery. Common sites for measurement of the pulse are the wrist, the neck
or the elbow. Counting the pulse of the blood at these points is a simple method that is often
used to estimate heart rate. It can provide a useful estimate for training purposes, but it is
important to note that the true maximum heart rate can vary by plus or minus 15 bpm. The
average range of pulse in healthy adults is between 60-80 bpm. Increases in temperature,
exercise and intense emotion can all raise pulse rate.
