Learning by doing
20-metre shuttle run test stands out as a valuable field test for assessment of cardiorespiratory endurance of children and adolescents. It also provides an estimation of VO2max. The maximum rate at which the heart, lungs, and muscles can effectively use oxygen during exercise, used as a way of measuring a person's individual cardiorespiratory endurance or aerobic capacity. Therefore, this scenario establishes a meaningful connection with the participants’ daily activities, offering substantial added value.
Following the initial 20-metre shuttle run test, students receive a FitBack report. Through conversation, the teacher familiarizes the students with the practical significance of this test, highlighting its correlation with resting heart rate, for example. Collaboratively, the teacher and students set CRF goals for the practice period, designing group-based activities tailored to different sports preferences. According to the students’ knowledge, the teacher involves them in planning and shaping the rules of activities to achieve CRF goals. For instance, the first group engages in dance aerobic activities, including exercise programs with music, modern dance, folk dance, aerobics and similar activities. The second group concentrates on team sports (e.g., football, basketball, volleyball, handball, ultimate frisbee, floorball, etc.) with custom rules emphasizing continuous activity for all players rather than regular rules. Therefore, also scoring should focus on such activities. The third group participates in individual sports activities like orienteering, hiking, running, cycling, rollerblading, swimming, etc. Throughout these activities, students monitor their hear rate, ensuring it stays within the optimal fitness zone, facilitating individual progress in CRF. In addition to in-school exercise programs, teachers guide students to engage in aerobic practice out of school and encouraging changes in their daily routines, such as commuting to school and taking stairs instead of the elevator.
After several weeks of dedicated practice, a follow up 20-metre shuttle run test is performed. Students, with the guidance of the teacher, reflect on their progress in CRF to recognize the effects of their exercise regimen.