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L A B 3. 1 A S S E S S I N G Y O U R C U R R E N T L E V E L O F C A R D I O R E S P I R AT O R Y E N D U R A N C E 85
L A B O R A T O R Y A C T I V I T I E S
L AB 3.1 Assessing Your Current Level of Cardiorespiratory Endurance
Name Section Date
The conditions for exercise safety given in Chapter 2 apply to all fitness assessment tests. Talk to a physician if needed, and if you experience any unusual
symptoms while taking a test, stop exercising and discuss your condition with your instructor. Additional cautions and prerequisites for the five test options
presented in this lab are described below.
1-Mile Walk Test Recommended for anyone who meets the criteria for safe exercise. This test can be used by people who cannot perform other tests
because of low fitness level or injury.
3-Minute Step Test If you suffer from joint problems in your ankles, knees, or hips or are significantly overweight, check with your physician before taking
this test. People with balance problems or for whom a fall would be particularly dangerous, including older adults and pregnant women,
should use special caution or avoid this test.
1.5-Mile Run-Walk Test Recommended for people who are healthy and at least moderately active. If you have been sedentary, you should participate in a 4- to
8-week walk-run program before taking the test. Don’t take this test in extremely hot or cold weather or if you aren’t used to exercising
under those conditions.
Beep Test Recommended for fit individuals; the test is highly strenuous and requires the ability to jog, run, and sprint. Don’t take this test unless
you can complete at least 10 sets of 50-meter sprints.
12-Minute Swim Test Recommended for relatively strong swimmers who are confident in the water; if needed, ask a qualified swimming instructor to evaluate
your swimming ability before attempting this test.
Choose one of the tests based on your fitness level and available facilities. For best results, don’t exercise strenuously or consume caffeine the day of the
test, and don’t smoke or eat a heavy meal within about three hours of the test.
The 1-Mile Walk Test
Equipment
- A track or course that provides a measurement of 1 mile
- A stopwatch, clock, or watch with a second hand
- A weight scale
Preparation
Measure your body weight (in pounds) before taking the test.
Body weight: ____________________ lbs
Instructions
- Warm up before taking the test. Do some walking, easy jogging, or calisthenics.
- Cover the 1-mile course as quickly as possible. Walk at a pace that is brisk but comfortable. You must raise your heart rate above 120 beats per minute (bpm).
- As soon as you complete the distance, note your time and take your pulse for 15 seconds.
Walking time: ____________________ min ____________________ sec
15-second pulse count: ____________________ beats
- Cool down after the test by walking slowly for several minutes.
Determining Maximal Oxygen Consumption
- Convert your 15-second pulse count into a value for exercise heart rate by multiplying it by 4.
Exercise heart rate: ____________________ × 4 = ____________________ bpm
- Convert your walking time from minutes and seconds to a decimal figure. For example, a time of 14 minutes and 45 seconds would be
14 + (45/60), or 14.75 minutes.
Walking time: ____________________ min + (____________________ sec ÷ 60 sec/min) = ____________________ min
- Insert values for your age, gender, weight, walking time, and exercise heart rate in the following equation, where
W = your weight (in pounds)
A = your age (in years)
Shayne
Pruitt
Co
b
20
25 100
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86 C H A P T E R 3 C A R D I O R E S P I R AT O R Y E N D U R A N C E
L A B O R A T O R Y A C T I V I T I E S
G = your gender (male = 1; female = 0)
T = your time to complete the 1-mile course (in minutes)
H = your exercise heart rate (in beats per minute)
V
O
2max
= 132.853 - (0.0769 × W ) - (0.3877 × A ) + (6.315 × G ) - (3.2649 × T) - (0.1565 × H ) = ________________ ml/kg/min (maximum
oxygen consumption measured in milliliters of oxygen used per minute per kilogram of body weight)
For example, a 20-year-old, 190-pound male with a time of 14.75 minutes and an exercise heart rate of 152 bpm would calculate maximal oxygen
consumption as follows:
V
O
2max
= 132.853 - ( 0.0769 × 190 ) - ( 0.3877 × 20 ) + ( 6.315 × 1 ) - ( 3.2649 × 14.75 ) - ( 0.1565 × 152 ) = 45 ml/kg/min
V
O
2max
= 132.853 - (0.0769 × ________________) - (0.3877 × ________________) + (6.315 × ________________)
- (3.2649 × ________________) - (0.1565 × ________________) = ________________ml/kg/min
- Copy this value for V
O
2max
into the appropriate place in the chart on page 90.
The 3-Minute Step Test
Equipment
- A step, bench, or bleacher step that is 16.25 inches from ground level
- A stopwatch, clock, or watch with a second hand
- A metronome
Preparation
Practice stepping up onto and down from the step before you begin the test. Each step has four beats: up-up-down-down. Males should perform the test with
the metronome set for a rate of 96 beats per minute, or 24 steps per minute. Females should set the metronome at 88 beats per minute, or 22 steps per minute.
Instructions
- Warm up before taking the test. Do some walking or easy jogging.
- Set the metronome at the proper rate. Your instructor or a partner can call out starting and stopping times; otherwise, have a clock or watch
within easy viewing during the test.
- Begin the test and continue to step at the correct pace for three minutes.
- Stop after three minutes. Remain standing and count your pulse for the 15-second period from 5 to 20 seconds into recovery.
15-second pulse count: ________________ beats
- Cool down after the test by walking slowly for several minutes.
Determining Maximal Oxygen Consumption
- Convert your 15-second pulse count to a value for recovery heart rate by multiplying by 4.
Recovery heart rate: ________________ × 4 = ________________ bpm
- Insert your recovery heart rate in the equation below, where
H = recovery heart rate (in beats per minute)
Males: V
O
2max
= 111.33 - (0.42 × H )
Females: V
O
2max
= 65.81 - (0.18470 × H )
For example, a man with a recovery heart rate of 162 bpm would calculate maximal oxygen consumption as follows:
V
O
2max
= 111.33 - ( 0.42 × 162 ) = 43 ml/kg/min
Males: V
O
2max
= 111.33 - (0.42 × ________________) = ________________ ml/kg/min
Females: V
O
2max
= 65.81 - (0.1847 × ________________ ) = ________________ ml/kg/min
- Copy this value for V
O
2max
into the appropriate place in the chart on page 90.
The 1.5-Mile Run-Walk Test
Equipment
- A running track or course that is flat and provides exact measurements of up to 1.5 miles
- A stopwatch, clock, or watch with a second hand
weight (lb) age (years) gender
walking time (min) exercise heart rate (bpm)
15-sec pulse count
recovery heart rate (bpm)
recovery heart rate (bpm)
2)O 19
O
77 100
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88 C H A P T E R 3 C A R D I O R E S P I R AT O R Y E N D U R A N C E
- The test ends when you can’t keep pace with the beeps for two consecutive shuttles.
- Note your level and the total number of shuttles you completed. Record your maximal oxygen consumption and enter it on the chart labeled “Rating Your
Cardiovascular Fitness.”
Videos of the test are widely available on the Internet.
Level
Speed
(miles per hour) Minutes per mile Total Shuttles
Predicted V
O
2max
(milliliters oxygen per
kilogram body weight)
Level
Speed (miles per hour) Minutes per mile Total Shuttles Predicted V
̇
O
2max (milliliters oxygen per
- L A B 3 1 A S S E S S I N G Y O U R C U R R E N T L E V E L O F C A R D I O R E S P I R AT O R Y E N D U R A N C E
- 11 8.4 7.2 94 50. kilogram body weight)
- 11 8.4 7.2 96 51.
- 11 8.4 7.2 98 51.
- 11 8.4 7.2 100 52.
- 11 8.4 7.2 102 53.
- 11 8.4 7.2 104 53.
- 12 8.7 6.9 106 54.
- 12 8.7 6.9 108 54.
- 12 8.7 6.9 110 55.
- 12 8.7 6.9 112 56.
- 12 8.7 6.9 114 56.
- 12 8.7 6.9 116 57.
- 13 9.0 6.7 118 57.
- 13 9.0 6.7 120 58.
- 13 9.0 6.7 122 58.
- 13 9.0 6.7 124 59.
- 13 9.0 6.7 126 59.
- 13 9.0 6.7 129 60.
- 14 9.3 6.4 131 61.
- 14 9.3 6.4 133 61.
- 14 9.3 6.4 135 62.
- 14 9.3 6.4 137 62.
- 14 9.3 6.4 139 63.
- 14 9.3 6.4 142 64.
- 15 9.6 6.2 144 64.
- 15 9.6 6.2 146 65.
- 15 9.6 6.2 148 65.
- 15 9.6 6.2 150 66.
- 15 9.6 6.2 152 66.
- 15 9.6 6.2 154 67.
- 16 9.9 6.0 156 68.
- 16 9.9 6.0 158 68.
- 16 9.9 6.0 160 69.
- 16 9.9 6.0 162 69.
- 16 9.9 6.0 164 69.
- 16 9.9 6.0 166 70.
- 16 9.9 6.0 168 70.
- 17 10.3 5.9 170 71.
- 17 10.3 5.9 172 71.
- 17 10.3 5.9 174 72.
- 17 10.3 5.9 176 72.
- 17 10.3 5.9 178 73.
- 17 10.3 5.9 180 73.
- 17 10.3 5.9 182 74.
- 18 10.6 5.7 184 74.
- 18 10.6 5.7 186 75.
- 18 10.6 5.7 188 75.
- 18 10.6 5.7 190 76.
- 18 10.6 5.7 192 76.
- 18 10.6 5.7 194 77.
- 18 10.6 5.7 197 77.
L A B 3. 1 A S S E S S I N G Y O U R C U R R E N T L E V E L O F C A R D I O R E S P I R AT O R Y E N D U R A N C E 91
Cardiovascular Fitness Rating
12-Minute Swim Test
The 12-Minute Swim Test
If you enjoy swimming and prefer to build a cardiorespiratory training program around this type of exercise, you can assess your cardiorespiratory endurance
by taking the 12-Minute Swim Test. You will receive a rating based on the distance you can swim in 12 minutes. A complete fitness program based on
swimming is presented in Chapter 7.
Note, however, that this test is appropriate only for relatively strong swimmers who are confident in the water. If you are unsure about your swimming
ability, this test may not be appropriate for you. If necessary, ask your school’s swim coach or a qualified swimming instructor to evaluate your ability in the
water before attempting this test.
Equipment
- A swimming pool that provides measurements in yards
- A wall clock that is clearly visible from the pool, or someone with a watch who can time you
Preparation
You may want to practice pacing yourself before taking the test to avoid going too fast at the start and becoming prematurely fatigued. Allow yourself a day
or two to recover from your practice swim before taking the test.
Instructions
- Warm up before taking the test. Do some walking or light jogging before getting in the pool. Once in the water, swim a lap or two at an easy pace to
make sure your muscles are warm and you are comfortable.
- Try to cover the distance as fast as possible without overexerting yourself. If possible, monitor your own time, or have someone call out your time at
various intervals of the test to determine whether your pace is correct.
- Record the distance, in yards, that you were able to cover during the 12-minute period.
- Cool down after the test by swimming a lap or two at an easy pace.
- Use the following chart to gauge your level of cardiorespiratory fitness.
DISTANCE IN YARDS
Women Needs Work Better Fair Good Excellent
Age: 13–19 Below 500 500–599 600–699 700–799 Above 800
20–29 Below 400 400–499 500–599 600–699 Above 700
30–39 Below 350 350–449 450–549 550–649 Above 650
40–49 Below 300 300–399 400–499 500–599 Above 600
50–59 Below 250 250–349 350–449 450–549 Above 550
60 and over Below 250 250–299 300–399 400–499 Above 500
Men
Age: 13–19 Below 400 400–499 500–599 600–699 Above 700
20–29 Below 300 300–399 400–499 500–599 Above 600
30–39 Below 250 250–349 350–449 450–549 Above 550
40–49 Below 200 200–299 300–399 400–499 Above 500
50–59 Below 150 150–249 250–349 350–449 Above 450
60 and over Below 150 150–199 200–299 300–399 Above 400
100 yards = 91 meters
SOURCE: Cooper, K. H. 1982. The Aerobics Program for Total Well-Being. New York: Bantam Books.
Record your fitness rating:
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92 C H A P T E R 3 C A R D I O R E S P I R AT O R Y E N D U R A N C E
Using Your Results
How did you score? Does your rating for cardiovascular fitness surprise you? Are you satisfied with your current rating?
If you’re not satisfied, set a realistic goal for improvement: ______________________________________________________________________________
_______________________________________________________________________________________________________________________
Are you satisfied with your current level of cardiovascular fitness as evidenced in your daily life—your ability to walk, run, bicycle, climb stairs, do yard
work, or engage in recreational activities?
If you’re not satisfied, set some realistic goals for improvement, such as completing a 5K run or 25-mile bike ride: __________________________________
_________________________________________________________________________________________________________________
What should you do next? Enter the results of this lab in the Preprogram Assessment column in Appendix C. If you’ve set goals for improvement, begin
planning your cardiorespiratory endurance exercise program by completing the plan in Lab 3.2. After several weeks of your program, complete this lab
again, and enter the results in the Postprogram Assessment column of Appendix C. How do the results compare? (Remember, it’s best to compare
V
O
2max
scores for the same test.)
SOURCES: Brooks, G. A., and T. D. Fahey. 1987. Fundamentals of Human Performance. New York: Macmillan; Kline, G. M., et al. 1987. Estimation of V
O
2max
from a one-mile track walk, gender, age, and body weight. Medicine and Science in Sports and Exercise 19(3): 253–259; McArdle, W. D., F. I. Katch, and V. L.
Katch. 2010. Exercise Physiology: Nutrition, Energy, and Human Performance. Philadelphia: Lea and Febiger, 243–246.
I'm not super surprised by my score, with a rating of poor. I know that my cardio health needs to be a bigger focus of mine. I’m not
unhappy, but that’s because I know I am working on it.
In my daily life I am pretty satisfied. I am able to complete daily tasks without feeling like I’m dying. There is always room for
improvement but most of the time I am able to complete what I need to do.
My current goal is to continue to work on cardio by slowly incorporating more and more into my daily routine and workout.
