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Lab 3.1 Assessing Your Current Level of Cardiorespiratory Endurance

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 assessments for
cardiorespiratory endurance are available) You are required to do BOTH of the following tests to
determine your fitness level.

1-Mile Walk Test

3-Minute Step 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 three hours of the test. Also don’t complete the two tests
back to back. They should be done at least 12 hours apart or even better on different days. The
fitness ratings in this lab are based on normative values by age and sex, which represent how
people in demographic groups compare to one another. To evaluate your results, choose the
group appropriate for you. Use your assessment results to set goals and track your individual
progress over time.

The 1-Mile Walk Test

Equipment

1. ​ A track or course that provides a 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 ______110.8____________ lbs.
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 your pulse for 15
seconds.

Walking Time: ______16:40___________

​ Min​ : Sec

15-second pulse count _______28_____ beats

4. ​ Cool down after the test by walking slowly for several minutes.

Determining Maximal Oxygen Consumption

1. ​ Convert your 15 second pulse count into a value for exercise heart rate by
multiplying it by 4.​
Exercise heart rate: _________30_____ x 4 = __________120________ 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 a 14 + (45/60), or 14.75
minutes.
Walking time: _______16____ min + ( ________40__ seconds ¸ 60 sec/min ) =
____16.67____ min

3. ​ The calculations in this assessment are based on sex-specific formulas; use the
appropriate option for you. Insert values for your age, sex, weight, walking time, and
exercise heart rate in the following equation, where​
​
W = your weight in pounds
A = your age in years
S = your sex ( male = 1, female = 0)
T= your time to complete the 1-mile course (in minutes)
H = your exercise heart rate (in beats per minute)
VO2max = 132.853 – (0.0769 x W) – (0.3877 x A) + (6.315 x S) - (3.3649 x 14.75) – (0.1565 x 152)
= 45 ml/kg/min (maximum oxygen consumption measured in milliliters of oxygen used 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:

VO2max = 132.853 – (0.0769 x W) – (0.3877 x A) + (6.315 x S) - (3.3649 x 14.75) – (0.1565 x 152) = 45

ml/kg/min

Enter Your Information Below

VO2max = 132.853 – (0.0769 x ____110.8_____) – (0.3877 x ___20_______) + (6.315 x ___0_____)
​ ​ weight (lbs) age (years) sex
- (3.2649 x _______16.67______) – (0.1565 x _______120________) = ______43.173_______
ml/kg/min
Walking time (min) exercise HR (bpm) VO2

4. Copy this value for the VO2max into the chart in the “Rating Your Cardiovascular Fitness” section.

The 3-Minute Step Test

Equipment
1. ​ A step, bench, or bleacher step that is about 16 inches from the ground level.
2. ​ 3 Minute Step Test Video
3. ​ A stopwatch, clock, or watch with a second hand.

Preparation
First watch the video provided. Find an appropriate step to use. Practice stepping up onto and
down from the step before you begin the test. Each step has four beats: up-up-down-down.
Since we are not doing this lab together everyone should follow the same step video. Make sure
that you practice taking your pulse before starting the test so that you have a full understanding
of how to take your pulse when you finish the test.

Instructions:
1. ​ Warm up before taking the test. Do some brisk walking of at least 5 minutes.
2. ​ Set up the Step Video so that it is easily viewable while completing the step test.
3. ​ Begin the test following the video and continue to step at the correct pace for
three minutes.
4. ​ 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 ______25____ beats
5. ​ Cool down after the test by walking slowly for several minutes.
 Determine Maximal Oxygen Consumption
1. ​ Convert your 15-second pulse count to a value for recovery heart rate by multiplying by 4.

Recovery heart rate: _____________25_________ x 4 = _________100_________ bpm

​ 15-sec pulse count

2. ​ Insert your recovery heart rate in the equation below, where H = recovery heart rate (in beats
per minute)
Males: Vo2max = 111.33 – (0.42 x __________________ ) = ____________ml/kg/min
Females: VO2max = 65.81 – (0.1847 x _______100___________) = __47.34________ ml/kg/min
recovery heart rate
3. ​ Copy this value for VO2max into the appropriate place in the chart in the “Rating Your
Cardiovascular Fitness” section.

Rating Your Cardiovascular Fitness

Enter your VO2max from your endurance test and your Cardiovascular Fitness Rating based on the “Rating Your
Cardiovascular Fitness” diagram on page 92.​
​

3-Minute Step Test ​ ​ VO2max _____________47.34___ ​ Cardio Fitness Rating

_____Superior__________
1-Mile Walk Test ​ ​ VO2max ____________43.173_____ ​ Cardio Fitness Rating
__superior_____________

VO2 Max Norms for Women

Age Very Poor Poor Fair Good Excellent Superior

13-19 Under 25.0 25.0-30.9 31.0-34.9 35.0-38.9 39.0-41.9 Over 41.9

20-29 Under 23.6 23.6-28.9 29.0-32.9 33.0-36.9 37.0-41.0 Over 41.0

30-39 Under 22.8 22.8-26.9 27.0-31.4 31.5-35.6 35.7-40.0 Over 40.0

40-49 Under 21.0 21.0-24.4 24.5-28.9 29.0-32.8 32.9-36.9 Over 36.9

 50-59 Under 20.2 20.2-22.7 22.8-26.9 27.0-31.4 31.5-35.7 Over 35.7

60+ Under 17.5 17.5-20.1 20.2-24.4 24.5-30.2 30.3-31.4 Over 31.4

VO2 Max Norms for Men

Age Very Poor Poor Fair Good Excellent Superior

13-19 Under 35.0 35.0-38.3 38.4-45.1 45.2-50.9 51.0-55.9 Over 55.9

20-29 Under 33.0 33.0-36.4 36.5-42.4 42.5-46.4 46.5-52.4 Over 52.4

30-39 Under 31.5 31.5-35.4 35.5-40.9 41.0-44.9 45.0-49.4 Over 49.4

40-49 Under 30.2 30.2-33.5 33.6-38.9 39.0-43.7 43.8-48.0 Over 48.0

50-59 Under 26.1 26.1-30.9 31.0-35.7 35.8-40.9 41.0-45.3 Over 45.3

60+ Under 20.5 20.5-26.0 26.1-32.2 32.3-36.4 36.5-44.2 Over 44.2