Cardiorespiratory Fitness Testing

• Measure Pre Exercise HR
• E

Most Common Treadmill Test

Not for Deconditioned individuals or the elderly

• Test Begins at 1.7 MPH and at a 10% grade
• Assess and record HR and RPE at each minute
• Take BP on every 2:15 of each stage
• Each stage is 3 minutes long
• Stop when they reach 85% of their MHR
• Cooldown
• Calculate VO2 Max

Men VO2Max = 14.8 - (1.379 x time) + (0.451 x time²) - (0.012 x time³)

Women

1. Speed: 1.7 Grade: 10 VO2 13.4
2. Speed: 2.5 Grade: 12 VO2 21.4
3. Speed: 3.4 Grade: 14 VO2 31.5
4. Speed: 4.2 Grade: 16 VO2 41.9

Speed: 3.3

Minute/Incline

1. 0
2. 2
3. 3
4. 4
5. 5
6. 6
7. 7
8. 8
9. 9
10. 10
11. 11
12. 12
13. 13
14. 14
15. 15
16. 16

Speed: 3.0

Minute/Incline

1. 0

4. 2.5

7. 5.0

10. 7.5

13. 10

16. 12.5

Assess and record exercise HR and RPE at each minute

Assess and record exercise BP every stage for women and every other stage for men

• Estimate Submaximal HR [208 - (0.7 x age) x 50%] [ 208 - (0.7 x Age) x 70%)
• Warm Up: Find a speed between 2.0 and 4.5 MPH that elicits a HR between 50 and 70% of MHR
• Main stage: Walk for 4 min at the same speed as the warm up, only at a 5% grade

VO2Max = 15.1 + (21.8 X MPH) - (0.327 x HR) - (0.263 x MPH x Age) = (0.00504 X HR x Age) + (5.98 x sex*)

*Males = 1

*Females = 0

1. YMCA Bike Test
2. Astrand-Ryhming (A-R) Cycle Ergometer Test

• Estimate Submaximal HR
• Measure and record client's weight in KG
• Record BP

To measure HRss response to increamental three minute workloads that progressibely elicit higher heart-rate responses.

• Each Stage is 3 min with thei first workload at 150 KGM/Min or .5 KG
• Continually coach them to maintain the 50 RPM Cadence
• Record HR and RPE each min
• Record BP in the 2nd min of each stage

1. 150, .5
2. HR: <80 750, 2.5 80-89 600, 2 90-100 450, 1.5 >100 300, 1

3.                900, 3              750, 2.5          600, 2            450, 1.5

4.                1050, 3.5          900, 3            750, 2.5          600, 2

1. Submaximal Talk Test for VT1
2. VT2 Threshold Test

Best used with a HR strap and watch

Increments need to be small, increase by approximately 5 BPM per stage

Increase each stage by about .5 MPH or 1% grade

• After the warm up, adjust intensity so their HR is about 120 BPM
• Every 60-120 sec, HRss is reached increase by .5 MPH or 1% incline
• Ask them to recite something for 20-30 sec (Pledge of Allegiance)
• Once the VT1 HR is identified, cool down for 3-5 min.

The point at which lactic acid accumulates at rates faster thant he body can buffer and remove it. representing an exercise intensity that can no longer be sustained.

also known as the anaerobic threshold

Corrisoponds with VT2

Represents the highest sustainable level ov exercise intensity, and a stong marker of exercise performance.

VT2 testing is only recomended for well-conditioned individuals

• warm up below 120 BPM
• Allow the client to make changes as needed during the first few minutes
• Record HR at the end of each min of the last 5 min of the bout
• Multiply the average HR by .95 to estimate VT2 threshold.

1. Rockport Fitness Walking Test (1 Mile)
2. 1.5 mile Run Test

To estimate VO2Max from a clients HRss Response

This test involves a 1 mile walking course as fast as possible

• Record their weight an age
• On the trainers go, the stopwatch is started and the client begins
• The clients time, RPE, and immediate post exercise heart rate are recorded.
• Cool down

Women: V02 = 132.853 - (0.1692 X weight in KG) - (0.3877 x Age) - (3.265 X walk time in min to the nearest 100th) - (0.1565 X HR)

Men: V02 = 139.168 - (0.1692 X weight in KG) - (0.3877 X age) - (3.265 x walk time in min to the nearest 100th) - (0.1565 x HR)

• Warm up
• Record weight in KG
• On trainers go begin
• record finish time and HR
• Cool Down

Vo2Max = 88.02 - (0.1656 X weight in KG) - (2.76 x Time) + (3.716 X sex)

Men = 1

Women = 0

1. YMCA Submaximal Step Test
2. McArdle Step Test

• Warm up
• Set Metronome to 96 clicks per min
• begin on trainers que
• Coach initial step timing
• At the three min mark, the test is stopped
• Immediately record HR
• Record One min Post Exercise HR
• Cooldown

• Warm up
• Women step at a cadence of 88 steps per min, while me go at 96 steps per min.
• On trainers go begin
• stop at the three min mark, Immeiately record Post exercise HR
• cool down

Men: 111.33 - (0.42 x HR)

Women: 65.81 - (0.1847 x HR)

1. Gradually increase exercise duration.
2. Gradually increase Exercise Intensity