Mayur Deshpande
  Personal trainer in Mumbai
Fitness TestingAerobic Capacity

Fitness Testing

Aerobic Capacity

Measurement of Cardio-respiratory fitness provides information about the ability to engage in tasks that require repetitive use of most of the large muscles-activity such as walking and cycling. It is function of both of one's cardio-respiratory performance and of the ability of the muscles to extract the oxygen and fuel delivered to them. Fitness can be measured by the volume of oxygen one can consume while exercising at your maximum capacity. VO2max is the maximum amount of oxygen in millilitres, one can use in one minute per kilogram of body weight. Those who are fit have higher VO2max values and can exercise more intensely than those who are not as well conditioned. Numerous studies show that you can increase your VO2max by working out at an intensity that raises your heart rate to between 65 and 85% of its maximum for at least 20 minutes three to five times a week. Here is collection of maximal and submaximal aerobic fitness testing.

The following are examples of aerobic endurance tests:

YMCA sub maximal step test.

Rockport fitness walking test.

Cooper VO2 max.

Balk treadmill test.

Bruce treadmill test.



YMCA sub maximal step test.

Purpose

the objective of this test is to monitor the development of the subject's cardio-respiratory fitness. This three step test is developed by Dr.Fred Kasch of san diego state university also is used by the YMCA.This test is easier to administer. A disadvantage of this test is that it does not result in an estimation of maximal oxygen consumption. This test is suitable for active and sedentary athletes but not for individuals where the test would be contraindicated.

Required resources

A 12 inch high step bench, a metronome for accurate pacing of 96 bpm, a timer, stethoscope and qualified instructor. (Metronome is a device that produces a regulated audible and/or visual pulse, usually used to establish a steady beat,or tempo,measured in beats per minute for the performance of musical competitions. It must be easily available in musical store.)

Procedure-

Before beginning the test, demonstrate the stepping procedure, with the metronome set to 96 bpm (24 stepping cycles per minute), start stepping to four beat cycle up, up , down, down.It does not matter which foot begin the cycle. Although both feet must touch the top of the bench on the up portion of the cycle. And both feet must touch the floor during the down position. The lead feet may change during the test. Remind the client that they will step for three minutes and be seated immediately afterward for a minute pulse count. Have the subject face the bench and step in place ,in time with metronome.
• Start timing three minutes when the subject begins stepping.
• Instructor should keep checking the stepping rhythm (96bpm) throughout test. Instructor should announce when one minute, two minutes and two minutes 40 seconds Have elapsed. Instructor may provide additional verbal cues by clapping your hands or saying 'UP UP DOWN DOWN'. In cadence with metronome.
• At the end of three minutes stepping period, immediately begin counting the heart rate of the seated subject for one minute.

Analysis -

record the one minute post exercise heart rate as final score, lesser the score better is your cardio-respiratory fitness. If your aim for fitness testing is exercise motivation and progress evaluation, then current fitness testing results can be compared with your previous results. If you are testing for first time then you can use this results for risk (to start exercise) stratification, exercise prescription and education.). It is expected that, with appropriate training between each test, the analysis would indicate an improvement.


Rockport fitness walking test.

Purpose

The object of this test is to monitor the development of VO2 max.the procedure is to walk as fast as possible for 1mile.after you have completed the mile.immediately take your pulse rate.if you do not have a heart rate moniter,you can manually count the number of beats for 10 seconds.and then multiply that by 6 to get Your minute heart rate.

Required resources

400 meter track(smooth and level),stop watch,qualified instructor

Procedure-

• Choose a windless day to conduct the test
• Record your weight
• Walk one mile (1609 meters) as fast as possible
• Record the time to complete the one mile walk
• Immediately on finishing the walk record your heart rate (beats per minute)
• Determine you VO2max.
By following formula-
Men: VO2 = 139.168 - (0.388 x age) - (0.077 x weight in K.G.) - (3.265 x walk time in minutes) - (0.156 x heart rate).
Women:VO2 = 132.85 - (0.388 x age) - (0.077 x weight in K.G.) - (3.265 x walk time in minutes) - (0.156 x heart rate)

Analysis -

This test is too easy for highly fit subject. Also since you must walk as fast possible, the accuracy of this test depends on your pacing ability and level of motivation. If your aim for fitness testing is exercise motivation and progress evaluation, then current fitness testing results can be compared with your previous results. If you are testing for first time then you can use this results for risk (to start exercise) stratification, exercise prescription and education.). It is expected that, with appropriate training between each test, the analysis would indicate an improvement.


Cooper VO2 max.

Purpose

The object of this test is to monitor the development of VO2 max.the procedure is to run/walk as fast as possible for 12minutes.Measure the distance cover in 12 minutes.And calculate VO2 max by formula given below.

Required resources

Running track(smooth and level),stop watch,qualified instructor

Procedure-

• Place markers at set intervals around the track to aid in measuring the completed distance.
• Participants run for 12 minutes, and the distance covered is recorded. Walking is allowed, though the participants must be encouraged to push themselves as hard as they can.
• Record the total distance cover in 12 minutes.
• VO2MAX = (Distance covered in meters - 504.9) / 44.73 (FOR DISTANCE METER.)
• VO2MAX = 35.97 x miles) - 11.29. (FOR DISTNACE IN MILES)
• VO2max = (22.351 x kilometers) - 11.288 ( FOR DISTANCE IN KILOMETERS)

Analysis -

This test is suitable for regular exerciser and athletes.If your aim for fitness testing is exercise motivation and progress evalution,then current fitness testing results can be compared with your previous results. If you are testing for first time then you can use this results for risk (to start exercise) stratification, exercise prescription and education.).It is expected that,with appropriate training between each test, the analysis would indicate an improvement.


Balk treadmill test.

Purpose

The objective of this test is to monitor the development of the subject's general endurance (VO2max). This test is suitable for active and sedentary individuals but not for those where the test would be contraindicated.

Required resources

Treadmill where speed and grade of slope can be adjusted , stop watch and qualified instructor.

Procedure-

The subject walks on a treadmill to exhaustion. At timed stages during the test the grade of slope (%) of the treadmill is increased as follows:
• Active and sedentary men
1 Treadmill speed set at 3.3 mph (5.3km/hr)
2 Start - Grade is 0%
3 After 1 minute - Grade set at 2%
4 After 2 minutes and each minute thereafter the grade is increased by 1%
• Active and sedentary women
1 Treadmill speed set at 3.0 mph (4.5 km/hr)
2 Start - Grade is 0%
3 After 3 minutes and every 3 minutes thereafter the grade is increased by 2.5%
4. The instructor starts the stop watch at the start of the test and stops it when the subject is unable to continue - this ideally should be between 9 and 15 minutes.
• Calculations-
Active and sedentary men - Pollock et al. 1976
From the total time an estimate of the subject's VO2max can be calculated as follows:
VO2max = 1.444 x T + 14.99
"T" is the total time of the test expressed in minutes and fractions of a minute eg 13 minutes, 15 seconds = 13.25 minutes.
Active and sedentary women - Pollock et al. 1982From the total time an estimate of the subject's VO2max can be calculated as follows: VO2max = 1.38 x T + 5.22 "T" is the total time of the test expressed in minutes and fractions of a minute.

Analysis -

This test is suitable for regular exerciser and athletes.If your aim for fitness testing is exercise motivation and progress evalution,then current fitness testing results can be compared with your previous results. If you are testing for first time then you can use this results for risk (to start exercise) stratification, exercise prescription and education.).It is expected that,with appropriate training between each test, the analysis would indicate an improvement.


Bruce treadmill test.

Purpose

The objective of the Bruce treadmill test is to monitor the development of the subject's general endurance (VO2max). This test is suitable for active and sedentary individuals but not for those where the test would be contraindicated.

Required resources

Treadmill (where speed and grade of slope can be adjusted), Stop watch and qualified instructor.

Procedure-

The subject runs on a treadmill to exhaustion. At timed stages during the test the speed (km/hr) and grade of slope (%) of the treadmill are increased as detailed in the table below.

The treadmill is set up with the Stage 1 speed (2.74 km/hr) and grade of slope (10%) and the subject commences the test. At the appropriate times during the test the speed and slope of the treadmill are adjusted. So after 3 minutes into the test the speed is adjusted to 4.02 km/hr and the slope to 12%, after 6 minutes into the test the speed is adjusted to 5.47 km/hr and the slope to 14%, and so on. The instructor starts the stop watch at the start of the test and stops it when the subject is unable to continue - this ideally should be between 9 and 15 minutes.

Active and sedentary men - Foster et al. 1984

From the total walk/run time an estimate of the subject's VO2max can be calculated as follows:
VO2max = 14.8 - (1.379 x T) + (0.451 x T2) - (0.012 x T3)
"T" is the total time of the test expressed in minutes and fractions of a minute eg 13 minutes 15 seconds = 13.25 minutes.

Active and sedentary women - Pollock et al. 1982

From the total walk/run time an estimate of the subject's VO2max can be calculated as follows:
VO2max = 4.38 x T - 3.9
"T" is the total time of the test expressed in minutes and fractions of a minute.