VO2 max and age

As we get older our VO2 max decreases. A study by Jackson et al. (1995)[5] found the average decrease was 0.46 ml/kg/min per year for men (1.2%) and 0.54 ml/kg/min for women (1.7%). The decline is due to a number of factors including a reduction in maximum heart rate and maximum stoke volume.

VO2 max and performance

VO2 max on its own is a poor predictor of performance but using the velocity (vVO2 max) and duration (tlimvVO2 max) that an athlete can operate at their VO2 max will provide a better indication of performance.

VO2 max evaluation tests

An estimate of your VO2 max can be determined using any of the following tests:

2.4km Run Test Astrand Treadmill test - VO2 max test running on a treadmill Astrand 6 minute Cycle test - VO2 max test on a static bike Balke VO2 max test - suitable for endurance sports Balke Incremental treadmill protocol test- VO2 max test on a treadmill (male and female tests) Bruce Incremental treadmill protocol test- VO2 max test on a treadmill (male and female tests) Cooper VO2 max test - suitable for endurance sports Conconi test Critical Swim Speed - measure of a swimmers aerobic capacity Home Step Test - a step test you can conduct at home Harvard Step Test - measure of cardiovascular fitness Multistage Fitness Test or Bleep test - VO2 max test for endurance sports Queens College Step Test - VO2 max test Rockport Fitness walking test - VO2 max test Tecumseh Step Test - measure of cardiovascular fitness Treadmill VO2max test - VO2 max test VO2 max from non-exercise data - VO2 max test VO2 max from a one mile jog VO2 max from a race result (time for a distance) VO2 max Step Test Wheelchair VO2 max Test

The effect of altitude

VO2 max decreases as altitude increases above 1600m and for every 1000m above 1600m maximal oxygen uptake decreases by approximately 8-11%. The decrease is mainly due to a decrease in maximal cardiac output (product of heart rate and stroke volume). Stoke volume decreases due to the immediate decrease in blood plasma volume.

VO2max Assessment
The VO2 max assessment is based on the Cooper VO2 max tables for both the 1997[6] and 2005[7] tables. For an evaluation of your VO2 max select the age group and gender, enter your VO2 max and then select the 'Calculate' button.

Normative data for VO2 max in 1997

Normative data (Heywood 1998)[6] for Female (values in ml/kg/min)

Age 13-19 20-29 30-39

Very Poor <25 <24 <23

Poor

Fair

Good

Excellent Superior >41 >41 >40

25 - 30 31 - 34 35 - 38 39 - 41 24 - 28 29 - 32 33 - 36 37 - 41 23 - 27 28 - 31 32 - 36 37 - 40

40-49 50-59 60+

<21 <20 <17

21 - 24 25 - 28 29 - 32 33 - 36 20 - 22 23 - 26 27 - 31 32 - 35 17 - 19 20 - 24 25 - 29 30 - 31

>36 >35 >31

Normative data (Heywood 1998)[6] for Male (values in ml/kg/min)

Age 13-19 20-29 30-39 40-49 50-59 60+

Very Poor <35 <33 <31 <30 <26 <20

Poor

Fair

Good

Excellent Superior >55 >52 >49 >48 >45 >44

35 - 37 38 - 44 45 - 50 51 - 55 33 - 35 36 - 41 42 - 45 46 - 52 31 - 34 35 - 40 41 - 44 45 - 49 30 - 32 33 - 38 39 - 42 43 - 47 26 - 30 31 - 35 36 - 40 41 - 45 20 - 25 26 - 31 32 - 35 36 - 44

Normative data for VO2 max in 2005

Normative data (Heywood 2006)[7] for Female (values in ml/kg/min)

Age

Poor

Fair

Good

Excellent Superior >49 >45 >44 >34 >35 >35

20 - 29 <36 36 - 39 40 - 43 44 - 49 30 - 39 <34 34 - 36 37 - 40 41 - 45 40 - 49 <32 32 - 34 35 - 38 39 - 44 50 - 59 <25 25 - 28 29 - 30 31 - 34 60 - 69 <26 26 - 28 29 - 31 32 - 35 70 - 79 <24 24 - 26 27 - 29 30 - 35

Normative data (Heywood 2006)[7] for Male (values in ml/kg/min)

Age

Poor

Fair

Good

Excellent Superior >55 >53 >52 >49 >45 >41

20 - 29 <42 42 - 45 46 - 50 51 - 55 30 - 39 <41 41 - 43 44 - 47 48 - 53 40 - 49 <38 38 - 41 42 - 45 46 - 52 50 - 59 <35 35 - 37 38 - 42 43 - 49 60 - 69 <31 31 - 34 35 - 38 39 - 45 70 - 79 <28 28 - 30 31 - 35 36 - 41

% HRmax and %VO2 max

It is possible to estimate your exercise intensity as a percentage of VO2 max from your training heart rate. A study by David Swain et al. (1994)[1] using statistical procedures examined the relationship between %HRmax and %VO2 max. Their results led to the following regression equation:

%HRmax = 0.64 %VO2 max + 37

The relationship has been shown to hold true across sex, age and activity.

Referenced Material
1. SWAIN et al (1994) Target HR for the development of CV fitness. Medicine & Science in Sports & Exercise, 26 (1), p. 112-116

2. WILMORE, J.H. and COSTILL, D.L. (2005) Physiology of Sport and Exercise. 3rd ed. Champaign, IL: Human Kinetics 3. SALTIN, B. and ROWELL, L.B. (1980) Functional adaptations to physical activity and inactivity. Federation Proceeding. 39 (5), p. 1506-1513 4. GOLLNICK, P.D. et al. (1972) Enzyme activity and fiber composition in skeletal muscle of untrained and trained men. J Appl Physiol., 33 (3), p. 312-319 5. JACKSON, A.S. et al. (1995) Changes in aerobic power of men, ages 25-70 yr. Med Sci Sports Exerc., 27 (1), p. 113-120 6. HEYWOOD, V. (1998) The Physical Fitness Specialist Certification Manual, The Cooper Institute for Aerobics Research, Dallas TX, revised 1997. In: HEYWOOD, V (1998) Advance Fitness Assessment & Exercise Prescription, 3rd Ed. Leeds: Human Kinetics. p. 48 7. HEYWOOD, V. (2006) The Physical Fitness Specialist Manual, The Cooper Institute for Aerobics Research, Dallas TX, revised 2005. In: HEYWOOD, V (2006) Advanced Fitness Assessment and Exercise Prescription, Fifth Edition, Champaign, IL: Human Kinetics. 8. FRENCH, J. and LONG, M. (2012) How to improve your VO 2max. Athletics Weekly, November 8 2012, p.53

Page Reference
The reference for this page is: MACKENZIE, B. (2001) VO2 max [WWW] Available from: http://www.brianmac.co.uk/VO2max.htm [Accessed 10/4/2014]

Associated Pages
The following Sports Coach pages should be read in conjunction with this page: Cardiovascular System Energy Pathways Evaluation Tests Maximum Heart Rate Physiology - Articles Physiology - Literature Reviews vVO2max and tlimVO2max

Additional Sources of Information

For further information on this topic see the following: BEASHEL, P. & TAYLOR, J. (1996) Advanced Studies in Physical Education and Sport. UK: Thomas Nelson & Sons Ltd. DAVIS, B. et al. (2000) Physical Education and the Study of Sport. UK: Harcourt Publishers Ltd. McARDLE, W. et al. (2000) Essentials of Exercise Physiology. 2nd ed. Philadelphia: Lippincott Williams & Wilkins BEASHEL, P. & TAYLOR, J. (1997) The World of Sport Examined. UK: Thomas Nelson & Sons Ltd. GALLIGAN, F. et al. (2000) Advanced PE for Edexcel. Oxford; Heinemann Educational Publishers BIZLEY, K. (1994) Examining Physical Education. Oxford; Heinemann Educational Publishers

2.4 Km Run Test

Testing and measurement are the means of collecting information upon which subsequent performance evaluations and decisions are made but in the analysis we need to bear in mind the factors that may influence the results.

Objective

The objective of the 2.4km (1 miles) run test is to monitor the development of the athlete's aerobic capacity (VO2 max). You can use the test result for predicting an athlete's potential times at 1500m, 5k and 10k and assessing their pace judgement.

Required Resources
To undertake this test you will require:

400 metre track Stopwatch An assistant

How to conduct the test

This test requires the athlete is to run 2.4km (6 laps of the track) as fast as possible

The athlete warms up for 10 minutes The assistant gives the command GO, starts the stopwatch and the athlete commences the test The assistant keeps the athlete informed of the time at the end of each lap and the number of laps remaining to complete the test The assistant records the time taken for each lap and the time taken for the athlete to run 2.4km The recorded time is used to analyse the athletes performance

The lap times can be used to analyse the athlete's pace judgement. The time taken to complete the 2.4km can be used in the online calculator below to predict the athlete's potential times for 1500m, 5k and 10k.

Assessment
To obtain a predicted VO2 max, 1.5km, 5km and 10km times enter the 2.4km time and then select the Calculate button. 2.4km time minutes seconds

VO2 max Predicted 1.5km time Predicted 5km time Predicted 10km time
For an analysis of your VO2 max score see the VO2 max page.

ml/kg/min minutes minutes minutes seconds seconds seconds

Analysis
Analysis of the test result is by comparing it with the athlete's previous results for this test. It is expected that, with appropriate training between each test, the analysis would indicate an improvement in the athlete's aerobic capacity (VO2 max). Burger et al. (1990)[1] verified this test as an accurate measure of aerobic capacity in a young male population.

Target Group
This test is suitable for active athletes but not for individuals where the test would be contraindicated.

Reliability

Test reliability refers to the degree to which a test is consistent and stable in measuring what it is intended to measure. Reliability will depend upon how strict the test is conducted and the individual's level of motivation to perform the test. The following link provides a variety of factors that may influence the results and therefore the test reliability.

Validity
Test validity refers to the degree to which the test actually measures what it claims to measure and the extent to which inferences, conclusions, and decisions made on the basis of test scores are appropriate and meaningful. This test provides a guide to the athlete's potential future performance and a means to monitor the effect of training on the athlete's physical development.

Advantages
Minimal equipment required Simple to set up and conduct More than one athlete can conduct the test at the same time The test can be administered by the athlete

Disadvantages
Specific facilities required - 400m track

Referenced Material
1. BURGER, S.C. et al. (1990) Assessment of the 2.4 km run as a predictor of aerobic capacity. S Afr Med J. 15 (78), p. 327-329.

Page Reference
The reference for this page is:

MACKENZIE, B. (2005) 2.4km Run Test [WWW] Available from: http://www.brianmac.co.uk/24kmruntest.htm [Accessed10/4/2014]

Astrand Treadmill Test

Testing and measurement are the means of collecting information upon which subsequent performance evaluations and decisions are made but in the analysis we need to bear in mind the factors that may influence the results.

Objective
The objective of the Astrand Treadmill Test (Astrand 1952)[2] is to monitor the development of the athlete's general endurance (VO2max).

Required Resources
To undertake this test you will require: Treadmill Stopwatch Assistant

How to conduct the test

This test requires the athlete to run as long as possible on a treadmill whose slope increments at timed intervals

The athlete warms up for 10 minutes The assistant sets up the treadmill with a speed of 8.05km/hr (5 mph) and an incline of 0%

The assistant gives the command GO, starts the stopwatch and the athlete commences the test The assistant, after 3 minutes into the test, adjusts the treadmill incline to 2.5% and then every 2 minutes thereafter increases the incline by 2.5% The assistant stops the stopwatch and records the time when the athlete is unable to continue

Assessment
From the total running time an estimate of the athlete's VO2 max can be calculated as follows:

VO2 max=(Time 1.444) + 14.99

where "Time" is the recorded test time expressed in minutes and fractions of a minute.

Example
The athlete stopped the test after 13 minutes 15 seconds of running (13.25 minutes).

VO2 max=(13.25 1.444) + 14.99 VO2 max=34.123 mls/kg/min

For an estimate of your VO2 max enter the duration of the run and then select the 'Calculate' button.

Time VO2 max

minutes

seconds

mls/kg/min

For an analysis of your VO2 max score go to the VO2 max page.

Analysis
Analysis of the test result is by comparing it with the athlete's previous results for this test. It is expected that, with appropriate training between each test, the analysis would indicate an improvement in the athlete's VO2 max.

Target Group
This test is suitable for endurance athletes and players of endurance sports (e.g. football, rugby) but not for individuals where the test would be contraindicated.

Reliability
Test reliability refers to the degree to which a test is consistent and stable in measuring what it is intended to measure. Reliability will depend upon how strict the test is conducted and the individual's level of motivation to perform the test.

Validity
Test validity refers to the degree to which the test actually measures what it claims to measure and the extent to which inferences, conclusions, and decisions made on the basis of test scores are appropriate and meaningful. This test provides a means to monitor the effect of training on the athlete's physical development. There are published VO2 max tables and the correlation to actual VO2 max is high. For an assessment of your VO2 max check out the VO2 max normative data tables. A study by Noakesa (1990)[1] found a high correlation between the test results and running performance.

Advantages
Minimal equipment required Simple to set up and conduct

Disadvantages

Specialist equipment required Assistant required to administer the test

Free Calculator
Astrand Treadmill VO2 max Calculator - a free Microsoft Excel spreadsheet that you can download and use on your computer.

Referenced Material
1. NOAKESA, T.D. and MYBURGHA, K.H. and SCHALLl, R. (1990) Peak treadmill running velocity during the VO2 max test predicts running performance. Journal of Sports Sciences, 8 (1), p. 3545 2. Astrand, P.(1952) Experimental studies of physical working capacity in relation to sex and age . Munksgaard, Copenhagen.

Page Reference
The reference for this page is:

MACKENZIE, B. (2002) Astrand Treadmill Test [WWW] Available from: http://www.brianmac.co.uk/astrand.htm [Accessed10/4/2014]

Astrand 6 minute Cycle Test

Testing and measurement are the means of collecting information upon which subsequent performance evaluations and decisions are made but in the analysis we need to bear in mind the factors that may influence the results. The Astrand 6 minute Cycle Test was devised by Astrand P.O. in 1956.

Objective
The objective of this test is to monitor the athlete's VO2 max.

Required Resources
To undertake this test you will require: Cycle ergometer Heart rate monitor Weighing Scales Stopwatch Assistant

How to conduct the test

The assistant weighs and records the athlete's weight The athlete warms up for 10 minutes The assistant sets the initial cycle work rate kg-m/min (kilogram-force meter/minute)as follows: o Male under 35 125 o Male 35-55 115 o Male over 55 85 o Female under 35 115 o Female 35-55 85 o Female over 55 60 1 watt is equal to 3600 J/hr, or 6.11829727787 kg-m/min

This setting should raise the athletes heart rate to 130 -160bpm after 2 minutes cycling at 60rpm The assistant gives the command GO and starts the stopwatch The athlete pedals at 60rpm for 6 minutes whilst maintaining their heart rate between 130160bpm The assistant records the athletes heart rate each minute After 2 minutes - if the athletes heart rate is not in the target range of 130 -160bpm then the assistant adjusts the work rate wattage accordingly The assistant stops the test after 6 minutes and records the final work rate wattage

Convert rpm to km/hr

Enter the wheel "Diameter" (centimetres), "rpm" and then select the 'Calculate' button. Wheel Diameter
68.6

cm km/hr

rpm

60

Convert speed to watts

If you are using a stationary bike and it does not have a power setting then it is possible to estimate the wattage based on your speed (>16km/hr). Enter your speed and then select the 'Calculate' button. Speed
16 km/hr

watts

Assessment
The following calculator utilises a series of polynomial equations based on the Astrand-Ryhming Nomogram (Astrand 1954)[1] To obtain an estimate of your VO2 (L) and VO2 max (ml/kg/min) please enter your, gender, weight, pulse rate and work rate (kg-m/min) and then select the 'Calculate' button. Gender Weight Pulse Rate Work Rate bpm (Range: 130-160) kg-m/min (Range: Male 450-900 & Female 300-750)
Male

Pounds

Estimated VO2 Estimated VO2 max -

L ml/kg/min

If the estimated values are 0.00 then the values you entered are outside the specified ranges and you will need to use the Astrand-Ryhming Nomogram to obtain your estimates. For an analysis of your VO2 max score see the VO2 max page.

Analysis

Analysis of the test result is by comparing it with the athlete's previous results for this test. It is expected that, with appropriate training between each test, the analysis would indicate an improvement in the athlete's VO2 max.

Target Group
This test is suitable for endurance athletes and players of endurance sports (e.g. football, rugby) but not for individuals where the test would be contraindicated.

Reliability
Test reliability refers to the degree to which a test is consistent and stable in measuring what it is intended to measure. Reliability will depend upon how strict the test is conducted and the individual's level of motivation to perform the test. The following link provides a variety of factors that may influence the results and therefore the test reliability.

Validity
Test validity refers to the degree to which the test actually measures what it claims to measure and the extent to which inferences, conclusions, and decisions made on the basis of test scores are appropriate and meaningful. This test provides a means to monitor the effect of training on the athlete's physical development. There are published VO2 max tables and the correlation to actual VO2 max is high. For an assessment of your VO2 max see the VO2 max normative data tables.

Advantages
Minimal equipment required Simple to set up and conduct

Disadvantages
Specialist equipment required Assistant required to administer the test

Referenced Material
1. ASTRAND, P.O. & RYHMING, I. (1954) A nomogram for calculation of aerobic capacity (physical fitness) from pulse rate during submaximal work. J Appl Physiol, 7, p. 218-221.

Page Reference
The reference for this page is:

MACKENZIE, B. (2007) Astrand 6 minute Cycle Test [WWW] Available from: http://www.brianmac.co.uk/cycle6min.htm [Accessed 10/4/2014]

Associated Pages
The following Sports Coach pages should be read in conjunction with this page:

Articles on Performance Evaluation Evaluation and Performance Tests

Additional Sources of Information

For further information on this topic see the following:

BEASHEL, P. & TAYLOR, J. (1996) Advanced Studies in Physical Education and Sport. UK: Thomas Nelson & Sons Ltd. DAVIS, B. et al. (2000) Physical Education and the Study of Sport. UK: Harcourt Publishers Ltd.

McARDLE, W. et al. (2000) Essentials of Exercise Physiology. 2nd ed. Philadelphia: Lippincott Williams & Wilkins BEASHEL, P. & TAYLOR, J. (1997) The World of Sport Examined. UK: Thomas Nelson & Sons Ltd. GALLIGAN, F. et al. (2000) Advanced PE for Edexcel. Oxford; Heinemann Educational Publishers BIZLEY, K. (1994) Examining Physical Education. Oxford; Heinemann Educational Publishers CHU, D. (1996) Explosive Power and Strength. USA; Human Kinetics Publishers, Inc.

Balke VO2 max Test

Testing and measurement are the means of collecting information upon which subsequent performance evaluations and decisions are made but in the analysis we need to bear in mind the factors that may influence the results.

Objective
The objective of the Balke VO2 max Test (Balke 1963)[1] is to monitor the development of the athlete's VO2 max.

Required Resources
To undertake this test you will require :

400m track Stopwatch Whistle Assistant

How to conduct the test

This test requires the athlete to run as far as possible in 15 minutes

The athlete warms up for 10 minutes The assistant gives the command "GO", starts the stopwatch and the athlete commences the test The assistant: o keeps the athlete informed of the time at the end of each 400m lap o blows the whistle after 15 minutes o records the total distance achieved in 15 minutes to the nearest 10 metres

Assessment
For an estimate of your VO2 max enter the total distances covered and then select the 'Calculate' button. Distance metres VO2 max mls/kg/min

The formula (Horwill 1992)[2] used to calculate VO2 max is:

(((Total distance covered 15) - 133) 0.172) + 33.3

For an analysis of your VO2 max score see the VO2 max page.

Analysis
Analysis of the test result is by comparing it with the athlete's previous results for this test. It is expected that, with appropriate training between each test, the analysis would indicate an improvement in the athlete's VO2 max.

Target Group

This test is suitable for endurance athletes and players of endurance sports (e.g. football, rugby) but not for individuals where the test would be contraindicated.

Reliability
Test reliability refers to the degree to which a test is consistent and stable in measuring what it is intended to measure. Reliability will depend upon how strict the test is conducted and the individual's level of motivation to perform the test. The following link provides a variety of factors that may influence the results and therefore the test reliability.

Validity
Test validity refers to the degree to which the test actually measures what it claims to measure and the extent to which inferences, conclusions, and decisions made on the basis of test scores are appropriate and meaningful. This test provides a means to monitor the effect of training on the athlete's physical development. There are published VO2 max tables and the correlation to actual VO2 max is high. For an assessment of your VO2 max check out the VO2 max normative data tables.

Advantages
Minimal equipment required Simple to set up and conduct More than one athlete can conduct the test at the same time The test can be administered by the athlete

Disadvantages
Specific facilities required - 400m track Assistant required to administer the test

Free Calculator
Balke VO2 max Calculator - a free Microsoft Excel spreadsheet which you can download and use on your computer.

Referenced Material
1. BALKE, B. (1963) A simple field test for the assessment of physical fitness. PMID, 14131272 2. HORWILL F. (1991) Obsession for Running - A Lifetime in Athletics. London: Colin Davies Printers

Page Reference
The reference for this page is:

MACKENZIE, B. (2000) Balke VO2 max Test [WWW] Available from: http://www.brianmac.co.uk/balke.htm [Accessed 10/4/2014]

Balke Treadmill Test

Testing and measurement are the means of collecting information upon which subsequent performance evaluations and decisions are made but in the analysis we need to bear in mind the factors that may influence the results.

Objective
To monitor the development of the athlete's general endurance (VO2 max). It was originally developed by Hanson (1984)[1] to determine VO2 max in cardiac patients. The test has been used in a study of the physical fitness of Air Force personnel. (Balke & Ware 1959)[4]

Required Resources
To undertake this test you will require: Treadmill Stopwatch Assistant

How to conduct the test

This test requires the athlete to run for as long as possible on a treadmill whose slope increments at timed intervals

The athlete warms up for 10 minutes The slope of the treadmill is set to 0%, for active and sedentary men the speed is set to 3.3 mph (5.3 km/hr) and for active and sedentary women 3.0 mph (4.5 km/hr) The assistant gives the command GO, starts the stopwatch and the athlete commences the test The assistant adjusts the treadmill slope at the appropriate times as follows: o For active and sedentary men the slope is set to 2% (1.2) after 1 minute and then every minute thereafter the slope is increased by 1% (0.6) o For active and sedentary women the slope is increased by 2.5% (1.4) every 3 minutes The assistant stops the stopwatch when the athlete is unable to continue and records the time this ideally should be between 9 and 15 minutes

Convert treadmill slope

Enter a value, select the parameter (degrees or percent) and then select the "Calculate" button. Convert =
percent

Assessment
Active and sedentary men - (Pollock et al. 1976)[2]
From the total time an estimate of the athlete's VO2 max can be calculated as follows:

VO2 max = 1.444 T +14.99

"T" is the total time of the test expressed in minutes and fractions of a minute e.g. 13 minutes 15 seconds = 13.25 minutes

Active and sedentary women - (Pollock et al. 1982)[3]

From the total time an estimate of the athlete's VO2 max can be calculated as follows:

VO2 max = 1.38 T + 5.22

"T" is the total time of the test expressed in minutes and fractions of a minute.

For an estimate of your VO2 max enter the duration of the test and then select the 'Calculate' button. Time minutes mls/kg/min 2.5 mls/kg/min

Active and sedentary men

Active and sedentary women

For an analysis of your VO2 max score see the VO2 max page.

mls/kg/min 2.2 mls/kg/min

Analysis
Analysis of the test result is by comparing it with the athlete's previous results for this test. It is expected that, with appropriate training between each test, the analysis would indicate an improvement in the athlete's VO2 max.

Target Group
This test is suitable for active and sedentary individuals but not for those where the test would be contraindicated.

Reliability
Test reliability refers to the degree to which a test is consistent and stable in measuring what it is intended to measure. Reliability will depend upon how strict the test is conducted and the individual's level of motivation to perform the test. The following link provides a variety of factors that may influence the results and therefore the test reliability.

Validity
Test validity refers to the degree to which the test actually measures what it claims to measure and the extent to which inferences, conclusions, and decisions made on the basis of test scores are appropriate and meaningful. This test provides a means to monitor the effect of training on the athlete's physical development. There are published VO2 max tables and the correlation to actual VO2 max is high. For an assessment of your VO2 max see the VO2 max normative data tables.

Advantages
Minimal equipment required Simple to set up and conduct

Disadvantages
Specialist equipment required - treadmill Assistant required to administer the test

Free Calculator
Balke Treadmill VO2 max Calculator - a free Microsoft Excel spreadsheet which you can download and use on your computer.

Referenced Material
1. HANSON, P. (1984) Clinical Exercise Training. Sport Medicine, p. 13-40 2. POLLECK et al. (1976) Physiological response of med 49-65 years of age to endurance training. Journal of the American Geriatric Society 24, p. 97-104 3. POLLOCK et al. (1982) Comparative analysis of physiologic responses to three different maximal graded exercise test protocols in healthy women. American Heart Journal, 103 (3), p. 363-373 4. BALKE, B. WARE, R.W. (1959) An experimental study of physical fitness of Air Force personnel. U.S. Armed Forces Med J , 10:675

Cooper VO2 max Test

Testing and measurement are the means of collecting information upon which subsequent performance evaluations and decisions are made but in the analysis we need to bear in mind the factors that may influence the results.

Objective

The Cooper Test (Cooper 1968)[1] is used to monitor the development of the athlete's aerobic endurance and to obtain an estimate of their VO2 max.

Required Resources
To undertake this test you will require:

400 metre track Stopwatch Whistle Assistant

How to conduct the test

This test requires the athlete to run as far as possible in 12 minutes.

The athlete warms up for 10 minutes The assistant gives the command GO, starts the stopwatch and the athlete commences the test The assistant keeps the athlete informed of the remaining time at the end of each lap (400m) The assistant blows the whistle when the 12 minutes has elapsed and records the distance the athlete covered to the nearest 10 metres

Assessment
For an evaluation of the athlete's performance select the age group and gender, enter the total distance covered and then select the 'Calculate' button. Age Gender
Male

Distance metres

Assessment -

Normative data for the Cooper Test Male Athletes

Age Excellent Above Average 2400-2700m 2500-2800m 2700-3000m 2400-2800m 2300-2700m 2100-2500m 2000-2400m Average Below Average Poor

13-14 >2700m 15-16 >2800m 17-19 >3000m 20-29 >2800m 30-39 >2700m 40-49 >2500m >50 >2400m

2200-2399m 2100-2199m <2100m 2300-2499m 2200-2299m <2200m 2500-2699m 2300-2499m <2300m 2200-2399m 1600-2199m <1600m 1900-2299m 1500-1999m <1500m 1700-2099m 1400-1699m <1400m 1600-1999m 1300-1599m <1300m

Female Athletes
Age Excellent Above Average 1900-2000m 2000-2100m 2100-2300m Average Below Average Poor

13-14 >2000m 15-16 >2100m 17-20 >2300m

1600-1899m 1500-1599m <1500m 1700-1999m 1600-1699m <1600m 1800-2099m 1700-1799m <1700m

20-29 >2700m 30-39 >2500m 40-49 >2300m >50 >2200m

2200-2700m 2000-2500m 1900-2300m 1700-2200m

1800-2199m 1500-1799m <1500m 1700-1999m 1400-1699m <1400m 1500-1899m 1200-1499m <1200m 1400-1699m 1100-1399m <1100m

VO2max
An estimate of your VO2 max can be calculated as follows: (Distance covered in metres - 504.9) 44.73

For an estimate of your VO2 max enter the Distance covered and then select the 'Calculate' button. Distance VO2 max

metres

mls/kg/min

For an assessment of your VO2 max score see the VO2 max page.

Analysis
Analysis of the test result is by comparing it with the athlete's previous results for this test. It is expected that, with appropriate training between each test, the analysis would indicate an improvement in the athlete's VO2 max, anaerobic and aerobic thresholds.

Target Group
This test is suitable for endurance athletes and players of endurance sports (e.g. football, rugby) but not for individuals where the test would be contraindicated.

Reliability
Test reliability refers to the degree to which a test is consistent and stable in measuring what it is intended to measure. Reliability will depend upon how strict the test is conducted and the individual's level of motivation to perform the test. The following link provides a variety of factors that may influence the results and therefore the test reliability.

Validity
Test validity refers to the degree to which the test actually measures what it claims to measure and the extent to which inferences, conclusions, and decisions made on the basis of test scores are appropriate and meaningful. This test provides a means to monitor the effect of training on the athlete's physical development. There are published VO2 max tables and the correlation to actual VO2 max is high. For an assessment of your Vo2 max see the VO2 max normative data tables.

Advantages
Minimal equipment required Simple to set up and conduct More than one athlete can conduct the test at the same time The test can be administered by the athlete

Disadvantages
Specific facilities required - 400m track Assistant required to administer the test

Free Calculator
Cooper Test VO2 max Calculator - a free Microsoft Excel spreadsheet that you can download and use on your computer.

Referenced Material
1. COOPER, K.H. (1968) A means of assessing maximal oxygen intake. JAMA. 203, p. 135-138

Page Reference
The reference for this page is:

MACKENZIE, B. (1997) Cooper VO2 max Test [WWW] Available from: http://www.brianmac.co.uk/gentest.htm [Accessed10/4/2014]

Harvard Step Test

Testing and measurement are the means of collecting information upon which subsequent performance evaluations and decisions are made but in the analysis we need to bear in mind the factors that may influence the results. The Harvard Step Test was developed by Brouha et al. (1943)[2]

Objective
The objective of this test is to monitor the development of the athlete's cardiovascular system.

Required Resources
To undertake this test you will require:

Gym bench (45cm high) Stopwatch Assistant

How to conduct the test

This test requires the athlete to step up and down off a gym bench for 5 minutes at a rate 30 steps/minute

The athlete warms up for 10 minutes The assistant gives the command "GO" and starts the stopwatch The athlete steps up and down onto a standard gym bench once every two seconds for five minutes (150 steps) The assistant stops the test after 5 minutes The assistant measures the athlete's heart rate (bpm) one minute after finishing the test - Pulse1 The assistant measures the athlete's heart rate (bpm) two minutes after finishing the test - Pulse2 The assistant measures the athlete's heart rate (bpm) three minutes after finishing the test - Pulse3

Assessment
Using the three pulse rates (bpm) an estimate of your level of fitness can be determined as follows: Result = 30000 (pulse1 + pulse2 + pulse3)

For an estimate of your level of fitness enter your gender, pulse rates (Pulse 1, Pulse 2 and Pulse 3) and then select the 'Calculate' button.

Gender

Male

Pulse 1 =

bpm How fit are you?

Pulse 2 =

bpm

Pulse 3 =

bpm

points

Calculations are based on the normative data table[1]

Normative data for the Harvard Step Test

The following table is for 16 year old athletes (Beashel and Taylor 1997)[1] using a 45cm step.

Gender Excellent Above Average Average Below Average Poor Male Female >90.0 >86.0 80.0-90.0 76.0-86.0 65.0-79.9 61.0-75.9 55.0-64.9 50.0-60.9 <55 <50

Analysis
Analysis of the test result is by comparing it with the athlete's previous results for this test. It is expected that, with appropriate training between each test, the analysis would indicate an improvement in the athlete's level of fitness.

Target Group
This test is suitable for active and sedentary athletes but not for individuals where the test would be contraindicated.

Reliability
Test reliability refers to the degree to which a test is consistent and stable in measuring what it is intended to measure. Reliability will depend upon how strict the test is conducted and the individual's level of motivation to perform the test. The following link provides a variety of factors that may influence the results and therefore the test reliability.

Validity
Test validity refers to the degree to which the test actually measures what it claims to measure and the extent to which inferences, conclusions, and decisions made on the basis of test scores are appropriate and meaningful. This test provides a means to monitor the effect of training on the athlete's physical development.

Advantages
Minimal equipment required Simple to set up and conduct Can be conducted almost anywhere

Disadvantages
Assistant required to administer the test

Free Calculator
The Harvard Step Test - a free Microsoft Excel spreadsheet that you can download and use on your computer.

Referenced Material

1. BEASHEL, P and TAYLOR, J (1997) Fitness for Health and performance. In: BEASHEL, P and TAYLOR, J, The World of Sport Examined. Croatia: Thomas Nelson and Sons, p. 55 2. BROUGH, L. et al. (1943) The step test: A simple method of measuring physical fitness for muscular work in young men.Research quarterly, 14, p. 31-35

Page Reference
The reference for this page is:

MACKENZIE, B. (2007) Harvard Step Test [WWW] Available from: http://www.brianmac.co.uk/havard.htm [Accessed 10/4/2014]

Queen's College Step Test

Testing and measurement are the means of collecting information upon which subsequent performance evaluations and decisions are made but in the analysis we need to bear in mind the factors that may influence the results.

Objective
The objective of the Queen's College Step Test (McArdle et al. 1972)[1] is to monitor the development of the athlete's cardiovascular system.

Required Resources
To undertake this test you will require:

A step 16.25 inches or 41.3 cm high Stopwatch Metronome or cadence tape Heart rate monitor (optional) Assistant

How to conduct the test

This requires the athlete to step up and down on the step for 3 minutes at the following rate: male 24 steps/minute and female 22 steps/minute

The athlete warms up for 10 minutes The assistant sets up the metronome to the required steps/minute pace (Male 24 and Female 22) The assistant gives the command GO, starts the stopwatch and the athlete commences the test The assistant ensures the athlete maintains the required steps/minute pace The assistant stops the test after 3 minutes and records the athletes heart rate for 15 seconds (PR)

Assessment
For an estimate of your VO2 max enter the number of heart beats counted in 15 seconds and then select the 'Calculate' button. Heart beats in 15 seconds -

Estimated oxygen uptake Male Female ml/kg/min ml/kg/min

Calculations are based on the normative data table

For an analysis of your VO2 max score visit the VO2 max page.

Normative data for the Queen's College step up test

The following are national norms for 16 to 19 year olds (Davis 2000)[2].

Gender Excellent Above Average Male Female <121 <129 148 - 121 158 - 129

Average 156 - 149 166 - 159

Below Average 162 - 157 170 - 167

Poor >162 >170

Analysis
Analysis of the test result is by comparing it with the athlete's previous results for this test. It is expected that, with appropriate training between each test, the analysis would indicate an improvement in the athlete's VO2 max.

Target Group
This test is suitable for active and sedentary athletes but not for individuals where the test would be contraindicated.

Reliability
Test reliability refers to the degree to which a test is consistent and stable in measuring what it is intended to measure. Reliability will depend upon how strict the test is conducted and the individual's level of motivation to perform the test. The following link provides a variety of factors that may influence the results and therefore the test reliability.

Validity
Test validity refers to the degree to which the test actually measures what it claims to measure and the extent to which inferences, conclusions, and decisions made on the basis of test scores are appropriate and meaningful. This test provides a means to monitor the effect of training on the athlete's physical development. For an assessment of your VO2 max see the VO2 max normative data tables.

Advantages
Minimal equipment required Simple to set up and conduct Can be conducted almost anywhere

Disadvantages
Specialist equipment required Assistant required to administer the test

Free Calculator
Queens College Step Test Calculator - a free Microsoft Excel spreadsheet that you can download and use on your computer.

Referenced Material
1. McARDLE, W.D. et al. (1972) Reliability and iterrelationships between maximal oxygen uptake, physical work capacity and step test scores in college women. Medicine and Science in Sports, 4, p. 182-186 2. DAVIS, B. et al. (2000) Physical Education and the study of sport. 4th ed. Spain: Harcourt. p. 125

Page Reference
The reference for this page is:

MACKENZIE, B. (2001) Queen's College Step Test [WWW] Available from: http://www.brianmac.co.uk/queens.htm [Accessed10/4/2014]

Rockport Fitness Walking Test

Testing and measurement are the means of collecting information upon which subsequent performance evaluations and decisions are made but in the analysis we need to bear in mind the factors that may influence the results.

Objective
The objective of this Rockport Fitness Walking Test (Kilne 1987)[1] is to monitor the development of the athlete's VO2 max.

Required Resources
To undertake this test you will require:

400 metre track Stopwatch Weighing scales Assistant

How to conduct the test

This test requires the athlete to walk one mile (1609 metres) as fast as possible.

The assistant weighs and records the athletes weight The athlete warms up for 10 minutes The assistant gives the command GO, starts the stopwatch and the athl ete commences the test The assistant records the time taken for the athlete to complete the test and the athletes heart rate immediately on finishing

Assessment
The formula (Kilne 1987)[1] used to calculate VO2 max is:

132.853 - (0.0769 Weight) - (0.3877 Age) + (6.315 Gender) - (3.2649 Time) (0.1565 Heart rate)

Where:

Weight is in pounds (lbs) Gender Male = 1 and Female = 0 Time is expressed in minutes and 100ths of minutes Heart rate is in beats/minute Age is in years

VO2 max Calculator

For an estimate of your VO2 max enter your gender, age, weight, heart rate at the end of the test, the time to complete the walk and then select the 'Calculate' button.

Gender

Male

Age

years

Weight

lbs

Heart Rate

bpm

Time

Mins

secs

VO2 max
For an analysis of your VO2 max score see the VO2 max page.

mls/kg/min

Analysis
Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement.

Target Group
This test is suitable for sedentary individuals but not for individuals where the test would be contraindicated.

Reliability
Test reliability refers to the degree to which a test is consistent and stable in measuring what it is intended to measure. Reliability will depend upon how strict the test is conducted and the individual's level of motivation to perform the test. The following link provides a variety of factors that may influence the results and therefore the test reliability.

Validity
Test validity refers to the degree to which the test actually measures what it claims to measure and the extent to which inferences, conclusions, and decisions made on the basis of test scores are appropriate and meaningful. This test provides a means to monitor the effect of training on the athlete's physical development. For an assessment of your VO2 max see the VO2 max normative data tables.

Advantages
Minimal equipment required Simple to set up and conduct More than one athlete can conduct the test at the same time The test can be administered by the athlete

Disadvantages
Specific facilities required Assistant required to administer the test

Free Calculator
The Rockport Fitness Walking Test VO2 max Calculator - a free Microsoft Excel spreadsheet that you can download and use on your computer.

Referenced Material

1. KILNE, G. et al. (1987) Estimation of VO2 max from a one mile track walk, gender, age and body weight. Med Sci. Sports Exerc., 19, p. 253-259

Page Reference
The reference for this page is:

MACKENZIE, B. (2000) Rockport Fitness Walking Test [WWW] Available from: http://www.brianmac.co.uk/rockport.htm [Accessed 10/4/2014]

Associated Pages
The following Sports Coach pages should be read in conjunction with this page:

Articles on Performance Evaluation Evaluation and Performance Tests

Additional Sources of Information

For further information on this topic see the following:

BEASHEL, P. & TAYLOR, J. (1996) Advanced Studies in Physical Education and Sport. UK: Thomas Nelson & Sons Ltd. DAVIS, B. et al. (2000) Physical Education and the Study of Sport. UK: Harcourt Publishers Ltd. McARDLE, W. et al. (2000) Essentials of Exercise Physiology. 2nd ed. Philadelphia: Lippincott Williams & Wilkins BEASHEL, P. & TAYLOR, J. (1997) The World of Sport Examined. UK: Thomas Nelson & Sons Ltd. GALLIGAN, F. et al. (2000) Advanced PE for Edexcel. Oxford; Heinemann Educational Publishers BIZLEY, K. (1994) Examining Physical Education. Oxford; Heinemann Educational Publishers CHU, D. (1996) Explosive Power and Strength. USA; Human Kinetics Publishers, Inc.

Wheelchair VO2 max Test

Testing and measurement are the means of collecting information upon which subsequent performance evaluations and decisions are made but in the analysis we need to bear in mind the factors that may influence the results.

Objective
To monitor the athlete's level of aerobic fitness.

Required Resources
To undertake this test you will require:

400 metre track - marked every 100 metres Racing Wheelchair Stopwatch Assistant

How to conduct the test

The test, based on work by Franklin et al. (1990)[1], comprises of seeing how far an athlete can travel in twelve minutes. The assistant should record the total distance covered to the nearest 100 metres.

Analysis

Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement.

Assessment
The following table provides an assessment of your test result:

Metres >2560

Assessment Excellent

2171 - 2560 Above Average 1381 - 2170 Average

1010 - 1380 Below Average <1010 Poor

For an estimate of your VO2 max enter the total distances covered and then select the 'Calculate' button. Distance VO2 Max

metres mls/kg/min Assessment

For an analysis of your VO2 max score see the VO2 max page.

Target Group
This test is suitable for wheelchair athletes but not for individuals where the test would be contraindicated.

Reliability
Test reliability refers to the degree to which a test is consistent and stable in measuring what it is intended to measure. Reliability will depend upon how strict the test is conducted and the individual's level of motivation to perform the test. The following link provides a variety of factors that may influence the results and therefore the test reliability.

Validity
Test validity refers to the degree to which the test actually measures what it claims to measure and the extent to which inferences, conclusions, and decisions made on the basis of test scores are appropriate and meaningful. This test provides a means to monitor the effect of training on the athlete's physical development. For an assessment of your Vo2 max see the VO2 max normative data tables.

Advantages
Minimal equipment required Simple to set up and conduct The test can be administered by the athlete

Disadvantages
Specialist equipment required Specific facilities required Assistant required to administer the test

Referenced Material

1. FRANKLIN, B.A. et al. (1990) Field test estimation of maximal oxygen consumption in wheelchair users. Arch Phys Med Rehabil, 71 (8), p. 574-578

Page Reference
The reference for this page is:

MACKENZIE, B. (2007) Wheelchair VO2 max Test [WWW] Available from: http://www.brianmac.co.uk/wheelchairtest.htm [Accessed 10/4/2014]

Associated Pages
The following Sports Coach pages should be read in conjunction with this page:

Articles on Performance Evaluation Evaluation and Performance Tests

Additional Sources of Information

For further information on this topic see the following:

BEASHEL, P. & TAYLOR, J. (1996) Advanced Studies in Physical Education and Sport. UK: Thomas Nelson & Sons Ltd. DAVIS, B. et al. (2000) Physical Education and the Study of Sport. UK: Harcourt Publishers Ltd. McARDLE, W. et al. (2000) Essentials of Exercise Physiology. 2nd ed. Philadelphia: Lippincott Williams & Wilkins BEASHEL, P. & TAYLOR, J. (1997) The World of Sport Examined. UK: Thomas Nelson & Sons Ltd. GALLIGAN, F. et al. (2000) Advanced PE for Edexcel. Oxford; Heinemann Educational Publishers BIZLEY, K. (1994) Examining Physical Education. Oxford; Heinemann Educational Publishers CHU, D. (1996) Explosive Power and Strength. USA; Human Kinetics Publishers, Inc.