Rev. Confirming Pass
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Section
___________________
Date
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LAB 3.1 Assessing Your Current Level of Cardiorespiratory Endurance
ACTIV IT Y
DO IT ONLINE
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Before taking any of the cardiorespiratory endurance assessment tests, refer to the fitness
prerequisites and cautions given in Table 3.3. Choose one of the following three tests
presented in this lab:
1.6-km walk test
3-minute step test
2.4-km run-walk test
Leger’s 20-metre shuttle run
LABORATORY ACTIVITIES
Name
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 3 hours of the test.
The 1.6-km Walk Test
Equipment
1. A track or course that provides a measurement of 1.6 kilometres
2. A stopwatch, clock, or watch with a second hand
3. A weight scale
Preparation
Measure your body weight (in kilograms) before taking the test.
Body weight: ___________________ lbs
Instructions
1. Warm up before taking the test. Do some walking, easy jogging, or calisthenics and some stretching exercises.
2. Cover the 1.6-km 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).
3. As soon as you complete the distance, note your time and take your pulse for 10 seconds.
Walking time: ___________________ min ___________________ sec
10-second pulse count: ___________________ beats
4. Cool down after the test by walking slowly for several minutes.
Determining Maximal Oxygen Consumption
1. Convert your 10-second pulse count into a value for exercise heart rate by multiplying it by 6.
Exercise heart rate: ___________________ 3 6 5 ___________________bpm
10-sec pulse count
2. 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 1 (45/60), or 14.75 minutes.
Walking time: _________________ min 1 (_________________ sec 4 60 sec/min) 5 _________________min
3. Insert values for your age, gender, weight, walking time, and exercise heart rate in the following equation, where
W 5 your weight (in pounds)
A 5 your age (in years)
G 5 your gender (male 5 1; female 5 0)
T 5 your time to complete the 1.6-km course (in minutes)
H 5 your exercise heart rate (in beats per minute)
V?O2max 5 132.853 2 (0.0769 3 W) 2 (0.3877 3 A) 1 (6.315 3 G) 2 (3.2649 3 T) 2 (0.1565H)
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LABORATORY ACTIVITIES
Rev. Confirming Pass
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?O2max 5 132.853 2 (0.0769 3 190) 2 (0.3877 3 20) 1 (6.315 3 1) 2 (3.2649 3 14.75) 2 (0.1565 3 152)
5 45 ml/kg/min
) 1 (6.315 3
) 2 (0.3877 3
)
V? O2max 5 132.853 2 (0.0769 3
age (years)
weight (lb)
2 (3.2649 3
) 2 (0.1565 3
walking time (min)
exercise heart rate (bpm)
)5
Gender
ml/kg/min
4. Copy this value for V?O2max into the appropriate place in the chart on the final page of this lab.
The 3-Minute Step Test
Equipment
1. A step, bench, or bleacher step that is 16.25 inches from ground level
2. A stopwatch, clock, or watch with a second hand
3. A metronome
Preparation
Practise stepping up onto and down from the step before you begin the test. Each step has four beats: up-up-downdown. 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
1. Warm up before taking the test. Do some walking, easy jogging, and stretching exercises.
2. 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.
3. Begin the test and continue to step at the correct pace for 3 minutes.
4. Stop after 3 minutes. Remain standing and count your pulse for the 15-second period from 5 to 20 seconds into
recovery. 15-second pulse count: ______________ beats.
5. Cool down after the test by walking slowly for several minutes.
Determining Maximal Oxygen Consumption
1. Convert your 15-second pulse count to a value for recovery heart rate by multiplying by 4.
Recovery heart rate: ______________ 3 4 5 ______________ bpm
15-sec pulse count
2. Insert your recovery heart rate in the equation below, where
H 5 recovery heart rate (in beats per minute)
Males: V?O2max 5 111.33 2 (0.42 3 H)
Females: V?O2max 5 65.81 2 (0.1847 3 H)
For example, a man with a recovery heart rate of 162 bpm would calculate maximal oxygen consumption as follows:
V?O2max 5 111.33 2 (0.42 3 162) 5 43 ml/kg/min
5 111.33 2 (0.42 3
)5
ml/kg/min
Males: V? O
2max
recovery heart rate (bpm)
ml/kg/min
Females: V? O2max 5 65.81 2 (0.1847 3 recovery heart rate (bpm) ) 5
?
3. Copy this value for VO2max into the appropriate place in the chart on the final page of this lab.
The 2.4-km Run-Walk Test
Equipment
1. A running track or course that is flat and provides exact measurements of up to 2.4 kilometres
2. A stopwatch, clock, or watch with a second hand
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LABORATORY ACTIVITIES
Preparation
You may want to practise pacing yourself prior to 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 run before taking the test.
Instructions
1. Warm up before taking the test. Do some walking, easy jogging, and stretching exercises.
2. 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.
3. Record the amount of time, in minutes and seconds, it takes you to complete the 2.4-km distance. Running-walking
time: ______________ min ______________ sec.
4. Cool down after the test by walking or jogging slowly for about 5 minutes.
Determining Maximal Oxygen Consumption
1. Convert your running time from minutes and seconds to a decimal figure. For example, a time of 14 minutes and
25 seconds would be 14 1 (25/60), or 14.4 minutes.
Running-walking time: ______________ min 1 ( ______________ sec 4 60 sec/min) 5 ______________ min
2. Insert your running time in the equation below, where
T 5 running time (in minutes)
V?O2max 5 (483 4 T) 1 3.5
For example, a person who completes 2.4 kilometres in 14.4 minutes would calculate maximal oxygen consumption as follows:
V?O2max 5 (483 4 14.4) 1 3.5 5 37 ml/kg/min
) 1 3.5 5
ml/kg/min
V? O2max 5 (483 4
run-walk time (min)
?
into the appropriate place in the chart on the final page of this lab.
3. Copy this value for VO
2max
Leger’s 20-Metre Shuttle Run
Equipment
1. Marking cones
2. 20-metre measuring tape
3. Pre-recorded audio-tape, tape recorder, recording sheets
Preparation
The goal of this test is to complete the highest number of stages of the run as possible. Each stage is represented by a
number of repetitions of the same speed. The tape provides you with a sample stage so that you can become familiar
with the protocol.
Instructions
1. Warm up before taking the test. Do some walking, easy jogging, and stretching exercises.
2. In this test you will run back and forth between two lines spaced 20 metres apart, according to the taped cadence.
In each instance you will touch the line at each end and wait for the next signal to begin running towards the other
end.
3. The starting speed of the test is 8.5 km/h and increases 0.5 km/h each minute of the test. You will stop the test when
you can no longer keep pace with the taped cadence.
4. Use the formula below to predict your V?O2max score using the speed of your last completed stage as your maximal
aerobic velocity (MAV).
V?O2max score 5 224.4 1 (6.0 3 MAV)
Once you have calculated your score, place your value in the table below and find your rating on the following chart.
Place that rating in the table.
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LABORATORY ACTIVITIES
Rev. Confirming Pass
Rating Your Cardiovascular Fitness
Record your V?O
score(s) and the corresponding fitness rating from the table below.
2max
Women
Age:
Men
Age:
18–29
30–39
40–49
50–59
60–69
Very Poor
Below 31.6
Below 29.9
Below 28.0
Below 25.5
Below 23.7
Poor
31.6–35.4
29.9–33.7
28.0–31.5
25.5–28.6
23.7–26.5
Fair
35.5–39.4
33.8–36.7
31.6–35.0
28.7–31.3
26.6–29.0
Good
39.5–43.9
36.8–40.9
35.1–38.8
31.4–35.1
29.1–32.2
Excellent
44.0–50.1
41.0–46.8
38.9–45.1
35.2–39.8
32.3–36.8
Superior
Above 50.1
Above 46.8
Above 45.1
Above 39.8
Above 36.8
18–29
30–39
40–49
50–59
60–69
Below 38.1
Below 36.7
Below 34.6
Below 31.1
Below 27.4
38.1–42.1
36.7–40.9
34.6–38.3
31.1–35.1
27.4–31.3
42.2–45.6
41.0–44.3
38.4–42.3
35.2–38.2
31.4–34.9
45.7–51.0
44.4–48.8
42.4–46.7
38.3–43.2
35.0–39.4
51.1–56.1
48.9–54.2
46.8–52.8
43.3–49.6
39.5–46.0
Above 56.1
Above 54.2
Above 52.8
Above 49.6
Above 46.0
SOURCE: Ratings based on norms from the Cooper Institute for Aerobics Research, Dallas, Texas, The Physical Fitness Specialist Manual, Revised 2002.
Used with permission.
V?O2max
Cardiovascular Fitness Rating
1.6-km walk test
3-minute step test
2.4-km run-walk test
Leger’s 20-metre shuttle run
Using Your Results
How did you score? Are you surprised by your rating for cardiovascular fitness? 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 yardwork, engage in recreational activities?
If you’re not satisfied, set some realistic goals for improvement, such as completing a 5K run or 40K 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?O2max scores for the
same test.)
SOURCES: Kline, G. M., et al. 1987. Estimation of V?O2max 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. 2007. Exercise Physiology: Energy, Nutrition, and Human Performance.
Philadelphia: Lea and Febiger, pp. 225–226; Brooks, G. A., and T. D. Fahey. 1987. Fundamentals of Human Performance. New York: Macmillan;
and Leger, L. and Gadoury, C, 1989. Validity of the 20m shuttle run test with 1 minute stages to predict V?O2max in adults. Canadian Journal of Sport
Science (14)1: 21–26.
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