LABORATORY #1 Work Tests to Evaluate Cardiorespiratory Endurance Before taking any of the cardiorespiratory endurance assessment tests, please complete a PAR Q. We will be performing all of the following tests presented in this lab: Houston non exercise test 1.5 mile run/walk test 3 minute step test YMCA cycle ergometer test 1 mile walk test 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. UNIVERSITY OF HOUSTON NON EXERCISE TEST Subjects should determine their physical activity rating (PAR) using page 2. PAR score: Determine the subject s BMI using the following formula: BMI = weight in kg / (height in meters) 2 BMI = wt (kg) ht ( m) 2 = kg/m 2 Determine the predicted maximal oxygen uptake (VO2max) for the subject using the BMI and the physical activity rating according to the following formula: Men: VO 2max = 67.350 (.381 x age(yrs)) (.754 x BMI) + (1.951 x PAR) Women: VO 2max = 56.363 (.381 x age(yrs)) (.754 x BMI) + (1.951 x PAR) Predicted VO 2max : ml kg 1 min 1 Note: Enter this value in Table 1 on page 8 for comparison. 1
University of Houston Non Exercise Test Use the appropriate number (0 7) which best describes your general physical activity (PAR) for the previous month: I. Do not participate regularly in programmed recreation, sport or physical activity 0 Avoid walking or exertion, e.g., always use elevator, drive whenever 1 Walk for pleasure, routinely use stairs, occasionally exercise sufficiently to cause heavy breathing or perspiration. II. Participate regularly in recreation or work requiring modest physical activity, such as golf, horseback riding, calisthenics, gymnastics, table tennis, bowling, weight lifting, yard work. 2 10 to 60 minutes / week 3 Over 1 hr/week III. Participate regularly in heavy physical exercise such as running or jogging, swimming, cycling, rowing, skipping rope, running in place or engaging in vigorous aerobic activity type exercise such as tennis, basketball or handball. 4 Run less than 1 mile/week or spend less than 30 minutes/week in comparable physical activity. 5 Run 1 to 5 miles/week or spend 30 to 60 minutes/week in comparable physical activity. 6 Run 5 to 10 miles/week or spend over 3 hours/week in comparable physical activity. 7 Run over 10 miles/week or spend over 3 hours/week in comparable physical activity 2
The 1.5 Mile Walk Run Test Equipment 1. A running track or course that is flat and provides exact measurements of up to 1.5 miles. 2. A stopwatch, clock or watch with a second hand Preparation You may want to practice pacing yourself prior to taking the test to avoid going to 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 or easy jogging. 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 1.5 mile 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 + (25/60), or 14.4 minutes. Running walking time: min + ( sec 60 sec/min) = min 2. Insert your running time into the equation below, where T = running time (in minutes) VO 2max = (483 T) + 3.5 For example, a person who completes 1.5 miles in 14.4 minutes would calculate maximal oxygen consumption as follows: VO 2max = (483 14.4) + 3.5 = 37 ml/kg/min VO 2max = (483 ) + 3.5 = ml/kg/min run walk time (min) 3. Copy this value for VO 2max into the appropriate place on Table 1 on page 8. 3
3 MINUTE STEP TEST Subject should stand and face the 40 cm (~16 in) step bench. Start the metronome at 88 beats min 1 (women) and 96 beats min 1 (men). Have the subject start stepping on any metronome beat. Start timer as soon as subject starts movement. Initially announce cadence aloud: up one, up two, down one, down two. Remind subject to straighten the back and legs at top of step. Stop test and metronome at 3 rd minute. Have subject stand quietly upon completion of test. Palpate radial pulse and count for 15 seconds, starting the count at 3:05 (5s after the test) and stopping at 3:20. Record pulse count x 4 = beats per minute. Have subject cool down by walking and stretching the gastrocnemius and quadriceps for the next 5 minutes. Compare the subject s recovery heart rate to Table 2 (on page and determine the Predicted VO 2max (ml/kg/min). If the subject s recovery heart rate is not listed (i.e. too low) use the regression equations at the bottom to calculate the predicted VO 2max. Predicted VO 2max (ml/kg/min) Note: Enter this value in Table 1 on page 8 for comparison. 4
TABLE 2. PERCENTILE RANKINGS FOR STEP TEST RECOVERY HEART RATE AND PREDICTED VO 2max FOR UNTRAINED MALE AND FEMALE COLLEGE STUDENTS. Percentile Recovery HR, Pred. VO 2max Recovery HR, Pred. VO 2max Ranking Female (ml/kg/min) Male (ml/kg/min) 100 128 42.2 120 60.9 95 140 40.0 124 59.3 90 148 38.5 128 57.6 85 152 37.7 136 54.2 80 156 37.0 140 52.5 75 158 36.6 144 50.9 70 160 36.3 148 49.2 65 162 35.9 149 48.8 60 163 35.7 152 47.5 55 164 35.5 154 46.7 50 166 35.1 156 45.8 45 168 34.8 160 44.1 40 170 34.4 162 43.3 35 171 34.2 164 42.5 30 172 34.0 166 41.6 25 176 33.3 168 40.8 20 180 32.6 172 39.1 15 182 32.2 176 37.4 10 184 31.8 178 36.6 5 196 29.6 184 34.1 Equations Men: VO 2max = 111.33 (0.42 x beats/min) Women: VO 2max = 65.81 (0.1847 x beats/min) 5
YMCA Cycle Ergometer Test Protocol As described in your textbook pages 339 345 Three or more consecutive 3 minute workloads that are designed to raise the HR to between 110 bpm and a HR that is near 85% of the age predicted HR max for two consecutive workloads. The pedaling rate is 50 rpm and the initial workload is 150 kpm min 1 (25W). The HR during the last minute of the first workload determines the loading sequence of subsequent workloads. Note: One watt (W) = 6 kpm min 1. The subsequent workloads are then set according to the progression in each column in Figure 15.6 and Page 344 in your textbook for more details. Procedure 1. Briefly explain the purpose of the test and how it is conducted. 2. Estimate the participant s age predicted HR max (220 age), then calculate 85% of HR max. 3. Set the first workload at 150 kpm/min (0.5 kp). 4. If the HR in the third minute is: < 86 bpm, set the second load at 600 kpm min 1 (2.0 kp) 86 100 bpm, set the second load at 450 kpm min 1 (1.5 kp) > 100 bpm set the second load at 300 kpm min 1 (1.0 kp) 5. Set the third, fourth, etc. workloads (if required) according to the loads in the columns below the second loads. Measure the HR during the last 15 seconds of minutes 2 and 3 at each workload. If these HR differ by more than 5 bpm, extend the workload an extra minute until the HR stabilizes. The test is terminated when the participant s steady state HR is within 10 beats of 85% HR max. HR1 = HR at Second Last Workload = bpm HR2 = HR at Last Workload = bpm 6. Create a Figure similar to the one on page 319 (Figure 15.7) of your textbook and estimate the subject s VO 2max. Note: Enter this value in Table 1 on page 8 for comparison. 6
The 1 Mile Walk Test Equipment 1. A track or course that provides measurement of 1 mile 2. A stopwatch, clock or watch with a second hand 3. A weight scale Preparation Measure your body weight (in pounds) before taking the test. Body weight: lb Instructions 1. Warm up before taking the test. Do some walking, easy jogging, or calisthenics. 2. 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). 3. As soon as you complete the distance, note your time and take you pulse for 10 seconds. Walking time: min sec 10 second pulse count: beats 4. Cool down after the test by walking slowly for several minute. Determining Maximal Oxygen Consumption 1. Convert you 10 second pulse count into a value for exercise heart rate by multiplying it by 6. Exercise heart rate: x 6 = bpm 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+(45/60), or 14.75 minutes. Walking time: min + ( sec 60 sec/min) = min 3. 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 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) VO 2max = 132.853 (0.0769 X W) (0.3877 x A) + (6.315 x G) (3.2649 x T) (0.1565 x H) 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: VO 2max = 132.853 (0.0769 X 190) (0.3877 x 20) + (6.315 x 1) (3.2649 x 14.75) (0.1565 x 152) = 45ml/kg/min VO 2max = 132.853 (0.0769 X ) (0.3877 x ) + (6.315 x ) (3.2649 x ) weight (lb) age (years) gender walking time (min) (0.1565 x ) = ml/kg/min exercise heart rate (bpm) Note: Copy this value for VO 2max into Table 1. 7
RESULTS Using the table below, enter the relative predicted VO 2max values (ml/kg/min) for each respective test. Using the predicted VO 2max values from each of the three tests determine the level of cardiovascular fitness using the Aerobic Fitness Categories (Table 15.1, Page 333) and enter into the chart below. Table 1.0 Houston non exercise test 1.5 mile run walk test 3 minute step test YMCA cycle ergometer test 1 mile Walk test VO 2max Cardiovascular Fitness Rating 8