Cardiovascular Endurance Assessment
1 Mile Walk - VO2 SubMax Test
The level of cardiovascular endurance, cardiovascular fitness, or aerobic
capacity is determined by the maximal amount of oxygen (Max VO2) that the
human body is able to utilize per minute of physical activity. This value
can be expressed in liters per minute (L/min) or milliliters per kilogram
per minute (ml/kg/min). The latter is most frequently used because it takes
into consideration total body mass (weight). Even though most cardiovascular
endurance tests are probably safe to administer to apparently healthy individuals,
that is, those with no major coronary risk factors, the American College
of Sports Medicine recommends that a physician be present for all maximal
exercise tests on individuals over the age of thirty-five (regardless of
state of health). This is accomplished through direct gas analysis and is
described as any test that requires an all-out effort, to the point of complete
fatigue, on the part of the participant.
Several alternate methods of estimating maximal oxygen uptake using limited
equipment are submaximal tests. These are frequently used in school settings
where measurement of large populations are needed. Two frequently used submaximal
tests are the Astrand-Ryhming, the 1 - Mile Walk Test and the Step Test.
Procedures For The 1.0 Mile Walk
Each student should attempt to perform the following sub-max evaluation
to see where their cardiovascular efficiency level is at.
1.0 Mile Walk Test
1. Select the testing site. Use a 440 yard track (4 laps to mile or a
premeasured 1.0 mile course.
a. Stretch for 5-10 minutes before the test.
b. Wear good walking shoes and loose-fitting clothes.
2. Determine your body weight in pounds (lbs.) prior to the test.
3. Have a stopwatch available to determine total working time and exercise heart rate.
4. Walk the 1.0 mile course at a brisk, steady pace (the exercise heart rate at the end of the test should be above 120 beats per minute).
5. At the end of the 1.0 mile walk, check your walking time and immediately count your pulse for 15 seconds. Multiply the 15 second pulse count by 4 to obtain the exercise heart rate in beats per minute (bpm).
6. Convert the walking time from minutes and seconds to minute units. Because there are 60 seconds in one minute, divide the seconds by 60 to obtain the fraction of a minute. For instance, a walking time of 12 minutes and 15 seconds would equal 12 + (15 / 60), or 12.25 minutes.
7. To obtain the estimated maximal oxygen uptake (Max VO2) in ml/kg/min, plug your values in the following equation:
Max VO2 - 132.853 - (.0769 x W) - (.3877 x A) + (6.315 x G) - (3.2649
x T) - .1565 x HR)
Where:
W = Weight in pounds
A = Age in years
G = Gender (use 0 for women and 1 for men)
T = Total time for the one-mile walk in minutes (see item 6 above)
HR - Exercise heart rate in beats per minute at the end of the one-mile
walk
9. Record your findings below:
Weight:_________________lbs. Age:___________________
Gender:_________________
Time:___________________minutes
Time:__________________fraction (See Item 6 From Above)
Heart Rate:_______________bpm
------------------------------------------------------------------------------------------------------------
10. Maximal oxygen uptake _____________________ ml/kg/min.
11. Look up the category from your recorded findings.
Category for Max VO2 __________________________
Cardiovascular Fitness Classification from the Norm Table Below:
Classification_____________________________
Sex Age Poor Fair Average Good Excellent <29 <25 25-33 34-42 43-52 53+ 30-39 <23 23-30 31-38 39-48 49+ Men 40-49 <20 20-26 27-35 36-44 45+ 50-59 <18 18-24 25-33 34-42 43+ 60-69 <16 16-22 23-30 31-40 41+ <29 <24 24-30 31-37 38-48 49 30-39 <20 20-27 28-33 34-44 45+ Women 40-49 <17 17-23 24-30 31-41 42+ 50-59 <15 15-20 21-27 28-37 38+ 60-69 <13 13-17 18-23 24-34 35+