Lab 2.6 Determining VO2max Using a Walk Test



Lab 4. Estimating Maximal Oxygen Consumption (VO2max)

Name _________________________________ Age _______ Weight _________ lbs

Directions: Chose one of the three tests below (Walking, Jogging, Bicycling). Each test estimates your aerobic or cardiovascular fitness and gives you a value for your maximal oxygen consumption.

Walking Test

Directions

1. The test is performed over a flat 1-mile distance. The use of an indoor or outdoor track or treadmill is ideal.

2. Walk one mile as fast as possible at an even pace that can be sustained for the entire distance. It would be best to have a least one practice in order to establish the type of pace than can be maintained for the entire mile. It is more important that a constant pace be maintained than it is to walk as fast as possible. If you cannot practice the walk before actual testing, walk at a pace you know you can maintain for the entire mile.

3. The 1-mile walk must be timed and a heart rate at the finish of the mile must be obtained. If using a heart monitor, determine the heart rate within 10 seconds of finishing the walk. If taking a pulse to get the heart rate, take a 15-second pulse immediately upon completing the walk.

Record the following: Time to complete the mile: _____ min ______ sec Heart rate: ________

Time to complete the mile: ______ minutes* Age: _______

* You must convert the time for the mile walk into minutes and fractions of minutes by dividing the seconds by 60. For example 13 min 45 sec would convert into 13 min and 45/60 sec or 13.75 minutes.

Compute Your VO2max:

Multiply your weight (lb) x 0.08 _________ lb x 0.08 = ___________

Multiply your age x 0.39 _________ yr x 0.39 = ___________

Multiply your mile time x 3.26 ________ min x 3.26 = ___________

Multiply your heart rate x 0.16 ________ bpm x 0.16 = ___________

If younger than 25 years, subtract 6 - 6

Add all the above to get SUM SUM = ___________

If FEMALE: VO2max = 132.85 - SUM = __________ ml.kg-1.min-1

If MALE: VO2max = 139.16 - SUM = __________ ml.kg-1.min-1

Go to the end of the lab to answer questions if you used the walk test

Jog Test

Directions

1. The test is performed over a flat 1 mile distance. The use of an indoor or outdoor track or treadmill is ideal.

2. The objective is to jog one mile at a comfortable and even pace. The pace should be comfortable, constant and sustainable for the entire mile. Males should not jog any faster than an 8-min mile and females should not jog any faster than a 9 min-mile.

3. The 1-mile jog must be timed and a heart rate at the finish of the mile must be obtained. If using a heart monitor, determine the heart rate within 10 seconds of finishing the jog. If taking a pulse to get the heart rate, take a 15-second pulse immediately upon completing the jog.

Record the following: Time to complete the mile: _____ min ______ sec Heart rate: ________

Time to complete the mile: ______ minutes* Age: _______

* You must convert the time for the mile jog into minutes and fractions of minutes by dividing the seconds by 60. For example 13 min 45 sec would convert into 13 min and 45/60 sec or 13.75 minutes.

Compute Your VO2max:

Multiply your weight (lb) x 0.074 _________ lb x 0.074 = ___________

Multiply your mile time x 1.44 ________ min x 1.44 = ___________

Multiply your heart rate x 0.19 ________ bpm x 0.19 = ___________

Add all the above to get SUM SUM = ___________

If FEMALE: VO2max = 100.5 - SUM = __________ ml.kg-1.min-1

If MALE: VO2max = 108.8 - SUM = _____________ ml.kg-1.min-1

Go to the end of the lab to answer questions if you used the jog test.

Lifecycle Fit Test (Bicycle)

Note: You can do the test on either the upright bike or the recumbent bike. Use the newer bikes in the WRC. The 95 CI is the upright and the 95 RI is the recumbent. Use the same procedures for each bike. Instructions for the test are as follows:

FIT TEST

The Lifecycle exercise bike Fit Test program is another exclusive feature of this versatile exercise bike. The Fit Test workout measures cardiovascular fitness and can be used to monitor improvements in endurance every four to six weeks. The user must grasp the hand sensors when prompted or wear a heart rate chest strap, as the test score calculation is based on a heart rate reading. The workout duration will be five minutes at the chosen resistance level. Immediately afterward, the console will take the user's heart rate reading, calculate a fitness score, and display the score in the MESSAGE CENTER.

To set up the Fit Test:

O Begin pedaling.

O Press the PERSONAL TRAINER button repeatedly until the FIT TEST option appears in the message center. Press ENTER to select the FIT TEST option.

O The message center will prompt for a user weight (ENTER WEIGHT). Use the NUMERIC KEYS or UP/DOWN ARROW KEYS to input your weight. Press ENTER to accept the weight.

O The message center will next prompt for a user age (ENTER AGE). Use the NUMERIC KEYS or UP/DOWN ARROW KEYS to input your age. Press ENTER to accept the age.

O The message center will next prompt for a user gender (SELECT GENDER). Using the UP/DOWN ARROW KEYS, select a gender. Press ENTER to accept the gender selection.

O The message center will next prompt for a workout level (ENTER LEVEL). Consult the recommended fit test level chart below for an approximate effort level based on your age, gender and activity level. Use the NUMERIC KEYS or UP/DOWN ARROW KEYS to enter the corresponding level. The objective is to ride at a heart rate that is 80% ±10 bpm of your maximal heart rate. Determine what this heart rate would be using your highest measured maximal heart rate from the maximal bicycle test or the 1.5 mile run test. Set the level to achieve this heart rate. If after 2 minutes at the selected level you are not at the appropriate HR ± 10 bpm, stop the test, rest for 5 minutes and repeat the test at a higher level. Repeat this until you achieve the appropriate HR.

FIT TEST PROGRAM SUGGESTED EXERTION LEVELS

| |Inactive |Active |Very Active |

|Bike Fit Test Level |L4-6 men |L5-10 men |L8-14 men |

| |L2-4 women |L3-7 women |L6-10 women |

Suggested exertion levels should be used as a guideline for setting up the Fit Test program. The goal is to elevate the user's heart rate to a level that is approximately 80% of maximum heart rate.

NOTE: The computer will not accept: heart rates less than 52 or greater than 200 beats per minute OR body weights less than 75 pounds (34 kg) or greater than 400 pounds (182 kg) OR ages below 10 or over 99 years OR data input that exceeds human potential

If you make an error when entering any Fit Test data, you can correct it by pressing CLEAR, inputting the correct information, and pressing ENTER.

After the five-minute FIT TEST is completed, a FIT TEST score will be displayed. This score is VO2max in ml.kg-1.min-1. Record this value below.

If FEMALE: VO2max = __________ ml.kg-1.min-1

If MALE: VO2max = __________ ml.kg-1.min-1

For whichever test you used, answer the following questions regarding the value you computed or got from the bicycles for your VO2max.

1. What was your cardiovascular fitness classification (from the chart at the end of the lab)?

Your cardiovascular fitness classification is ______________________________.

2. All three of the tests detailed above use heart rate at a submaximal amount of exercise to predict your maximal capacity. If you were to spend the next 6 months vigorously training the cardiovascular system and then at the end of the 6 months you repeat the exact same test as you did for this lab at the same level of exercise, your heart rate at the end of test 2 would be expected to be significantly lower than after the first test. Explain why your heart rate would be expected to be lower on test 2?

3. If you and a friend of the same age, gender, and body weight were to exercise together and you both did the same amount/level of exercise (same speed walking or jogging, same resistance/speed on the bicycle, etc.) and if you were significantly more aerobically fit, would you expect your value for each of the variables listed below to be lower, higher or the same as your friend’s value for the same variable?

a. My value for heart rate would be (lower, higher, same as) ______________________.

b. My value for cardiac output would be (lower, higher, same as) __________________.

c. My value for stroke volume would be (lower, higher, same as) __________________.

4. Each of the 3 tests to predict VO2 max depend on a submaximal heart rate response to a submaximal effort. None of the predictions use maximal heart in the prediction. Explain why maximal heart rate is not considered in the predictions of VO2max.

Cardiovascular Fitness Classifications

(Values are VO2max in ml.kg-1.min-1)

|Females |Very poor |Poor |Fair |Good |Excellent |Superior |

|Age: 18-29 |50.1 |

|30-339 |46.8 |

|40-49 |45.1 |

|50-59 |39.8 |

|60-69 |36.8 |

|Males | | | | | | |

|Age: 18-29 |56.1 |

|30-39 |54.2 |

|40-49 |52.8 |

|50-59 |49.6 |

|60-69 |46.0 |

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