Aerobic Capacity Assessments

Cardiovascular Fitness Tests

Step Tests:

The Step test is a very popular way of measuring cardiorespiratory fitness because it is simple and safe to administer. There are a number of different formula and methods to choose from including the Chester Step Test, Harvard and Queens.

Chester Step Test Equipment:

A bench of 30 cms/12 inches (or alternatives as below)
Metronome
Heart rate monitor
RPE Chart
Chester Step Test (CST) Graphical Data sheet

Testing Procedure:

General guidelines for selecting the step height:

12” (30cm) Step – is generally suitable for those under 40 years of age who regularly take physical exercise and are used to moderately vigorous exertion.

10 (25cm) Step – is generally suitable for those over 40 years of age who regularly take physical exercise and are used to moderately vigorous exertion.

8” (20cm) Step – is generally suitable for those under 40 years of age who take little or no regular physical exercise and for those under-40’s who are moderately overweight.

6” (15cm) Step – is generally suitable for those over 40 years of age who take little or no regular physical exercise and for those under-40’s who are moderately overweight.

NB. For testing the over-60’s, the lower step heights of 6” or 8” are generally best suited.

CHESTER STEP TEST

Ensure that:

There are no medical contraindications to performing the Test.

The test environment is suitable.

You have selected the appropriate step height.

The “Rating of Perceived Exertion” chart is clearly visible for the subject.

The subject ‘warms up’ with some gentle limbering and stretching movements.

Enter the subject’s name and age on the appropriate CST Graphical Data sheet, then calculate their Max. Heart Rate (220-Age) and 80% MHR. Enter these values

at the top of the Data sheet and draw 2 horizontal lines on the graph to illustrate these values.

Fit the Heart rate monitor.

Inform the subject briefly what they will be required to do – demonstrating the stepping technique (initially a rate of 15 steps/min). Empathise that the whole foot should be firmly placed on the step and the leg should be fully straightened when stepping up. Inform the subject that they may change the lead leg, if they so wish at the start of a new stepping rate. Explain that it begins very slowly and they should attempt to keep to the correct rhythm throughout the test as the tempo increases.

Turn on the tape and ask the subject to listen to the instructions and then to commence stepping at the appropriate time and step rate. Give further encouragement to keep in time with the stepping rhythm.

After the first 2 minutes of stepping Level 1, you will be asked to check heart rate and perceived exertion. Please ensure that you keep a regular check on heart rate throughout the test and that you record a mean stable value over the the last few seconds of each Level. This will help eliminate any erroneous fluctuations that might occasionally and unexpectedly occur. The subject should then indicate their Exertion Level – as a number from the RPE chart. Record both HR and RPE on the CST data sheet.

Providing the HR is below 80% Max. HR and the RPE is below 14, the subject should continue stepping into Level II, a slightly faster rate.

Record the HR and RPE again at the end of Level II.

Providing the HR is below 80% Max. HR and the RPE is below 14, the subject should continue stepping into Level III, a slightly faster rate.

Continue the test in this manner until either the target heart rate of 80% max. HR is reached or the subject reports an RPE of 14.

Note: If 80% max. HR is reached whilst stepping in mid-level, then provided a RPE scale of less than 14 is reported and the subject appears to be handling the stepping without discomfort, then the test would normally continue to the end of that Level and then terminated, when final Hr and RPE are recorded.

Predicting Aerobic capacity using graphical data sheet:

Plot the heart rates on the graph.

Use a ruler to draw the best visual straight line the the HR points and continue it up to the max. horizontal HR line.

Drop a perpendicular down from where the HR line crosses the MaxHR line and read off the aerobic capacity score in mlsO2/kg/min and enter the score in the appropriate box.

Use the norm tables to determine the fitness rating.

Aerobic Capacity: Interpretation of Results

In order to measure a person’s stamina, it is not easy to exert them to exhaustion - as many lay people would think. A well conducted, submaximal test such as this will give a fairly accurate prediction of aerobic capacity and fitness rating. This is related to their age and sex and from this value a personalised graded programme of aerobic exercise can be produced. With regular measurement of aerobic capacity, improvements can be closely monitored and the exercise programmes upgraded and fine tuned.

Norms for Aerobic Capacity (mls O2 /kg./min-1)

Male Age Groups:

Fitness Rating 15-19 20-29 30-39 40-49 50+ AGE

Excellent 60+ 54+ 50+ 46+ 44+

Good 48-59 43-53 39-49 37-45 35-43

Average 39-47 34-42 31-38 29-36 27-34

Below Average 30-38 27-33 24-30 22-28 20-26

Poor < 30 < 27 < 24 < 22 < 20

Female Age Groups:

Fitness Rating 15-19 20-29 30-39 40-49 50+ AGE

Excellent 54+ 49+ 44+ 42+ 40+

Good 43-53 38-48 34-43 33-41 32-39

Average 35-42 31-37 28-33 26-32 25-31

Below Average 28-34 26-30 23-27 20-25 18-24

Poor < 28 < 26 < 23 < 20 < 18

Harvard Step Test

Equipment:

A bench of 45.5 cms. Metronome. Heart rate monitor (optional)

Testing Procedure:

The subject steps on and off a 45.5cm step for 3 minutes at a rate of 30 steps per minute (female) or 24 steps per minute (males). The subject should step up with one foot and then the other and then step down with one foot followed by the other foot. The subject should try to maintain a steady four beat cycle. It's easy to maintain if you say "up, up, down, down". Go at a steady and consistent pace.
At the end of 3 minutes, the subject remains standing after the test
Record the heart rate at 1 ½, 2 ½ and 3 ½ minutes after the test and enter into Fitech.

Queens Step Test

Equipment:

A bench of 41.3 cms/16.25 inches Metronome Heart rate monitor (optional)

Testing Procedure:

The subject steps on and off a 41.3cm/16.25 inch step for 3 minutes at a rate of 22 steps per minute (female) or 24 steps per minute (males). The subject should step up with one foot and then the other and then step down with one foot followed by the other foot. The subject should try to maintain a steady four beat cycle. It's easy to maintain if you say "up, up, down, down". Go at a steady and consistent pace.
At the end of 3 minutes, the subject remains standing after the test.
Wait 5 seconds and then takes a 15 second heart rate. Convert to beats per minute by multiplying by 4.
Enter the heart rate into Fitech for a predicted VO₂ max.

Multistage Shuttle Run

This progressive shuttle run, produced by the National Coaching Foundation (NCF) is becoming increasingly popular, particularly when testing sporting groups or as a selection test for those occupations requiring minimum fitness levels. The test involves performing a series of shuttles over a 20 metre distance in time with a gradually increasing cadence (a series of bleeps on a pre-recorded cassette or CD).

Following the completion of this EXHAUSTIVE test, the FINAL shuttle Level reached is recorded and entered into Fitech. Aerobic capacity is then automatically calculated.

Equipment:

Cones to mark out the shuttle distance NCF multi stage shuttle run cassette tape or CD and instructions

Test procedure:

Full details of how to conduct this test of Aerobic Capacity are included in the Multi-Stage Shuttle run package available from Fitech.

NOTE: THIS IS A MAXIMAL TEST AND SHOULD NOT BE ATTEMPTED BY ANY PERSON SUFFERING ILLNESS OR INJURY OR IF FOR ANY REASON YOU THINK THE SUBJECT TO BE IN A POOR STATE OF HEALTH. THIS TEST IS SUITABLE ONLY FOR ATHLETES AND PEOPLE IN REGULAR TRAINING.

1 Mile Walk

Equipment:

Accurately measured one mile, 1.2km walking or running track/area

Test Procedure: The aim of the subject during the one mile walking test is to complete the set distance of one mile, in the fastest possible time, without running.

Subjects should warm up and stretch before taking the test
On the operators signal, the subject(s) should start walking and try to cover the one mile track/route in the shortest possible time.
On completion of the one mile route, the subject’s heart rate should be recorded immediately using the 10 second pulse rate to calculate the final heart rate
It may be useful for each sugtejct to complete the test with a ‘test partner’ who can time the subject over the distance and can take the final heart rate immediately after the test
The time taken to complete the 1 mile walk and final heart rate are then entered into the Fitech application and Aerobic Capacity is calculated.

Warning:

Due to the athletic nature of this test it is strongly advised only to be used on those people following a regular exercise training programme.

12 minute/1.5 mile Run

Introduction:

The 12 minute/1.5 mile run is based on the relationship which exists between running speed and the oxygen uptake necessary to run at that speed. The greater the running speed of the subject, the more oxygen will be required by the body. The test duration is between 12 – 15 minutes as the test has to be sufficiently long to reduce any Anaerobic (sprint) contribution to energy release and hence running speed.

Equipment:

Ideally this test should be performed on an athletic running track.

Test Procedure:

Before performing the test, ensure that subjects are well warmed up and stretched.
On the operators signal, the subject should either run as far as possible in the allotted 12 minutes (usually around a running track or on a treadmill) or run the specified distance of 1.5 miles in the shortest possible time.
On completion of the test, either distance travelled in 12 minutes, or time taken to travel 1.5 miles is inputted into Fitech and Aerobic Capacity is calculated.

WARNING: Due to the maximal nature of this test it should only be used on athletes or people in regular training and should not be used on members of the general public. It is also recommended that subjects are allowed at least one practice run/walk at some point before actually taking either test. Differences in pacing and judgement can affect scores of Aerobic Capacity, especially if subjects do not realised how far the distance is to run/walk. If practice runs are used please ensure each subject has at least 2-3 hours recovery before retaking the test.

Astrand Cycle Test

Equipment:

Monark 838E (or equivalent) cycle ergometer
Heart Rate Monitor

Test Procedure:

Adjust the saddle height so that that seat is approximately level with the subject’s hip whilst standing alongside the cycle ergometer. This should then allow the subject to pedal easily with the down leg being almost straight. Attach the Heart Rate Monitor to the subject and ensure that a stable, resting heart rate is being displayed on the wrist monitor.

Explain to the subject that the test will last for six minutes and will require them to exercise a comfortable, sub maximal (non-exhaustive) work rate which will raise their heart rate to between 120 and 170 beats/minute. Explain that you, the operator, will set the workload according to their age and gender and using their exercise heart rate as a guide, will incrementally increase the workload each minute until the minimum heart rate (120 beats/minute) is reached. With this data, Fitech will calculate the subject’s aerobic capacity.

With no tension on the belt around the cycle ergometer wheel, make sure that the pendulum is set at zero on the scale. Ask the subject to commence pedalling at 18km/hour, (50 reps/minute) and within the first few seconds adjust the tension to give a workload on the side scale of the ergometer of 1kp. After approximately 15 seconds, all subjects, whatever their age, sex or fitness capacity, should at this stage be pedalling at the same speed (18km/hr or 50 revs/min) and workload (1kp).

Only after the first minute does the workload change and become different for males and females and for different fitness levels.

The following protocol should be closely observed:

Time	Male	Female
0-1 minute	1kp	1kp
1-2 minutes: If the heart rate is above 120 bpm after one minute then LEAVE the workload at 1kp for the remainder of the test. If the heart rate is below 120 bpm min after one minute, then increase the workload to:	2kp	1.5kp
2-3 minutes: If the heart rate is above 120 bpm after two minutes then LEAVE the workload as it is for the remainder of the test. However, if the heart rate is below 120 bpm min after two minutes, then increase the workload to:	3kp	2kp
3-4 minutes: If the heart rate is above 120 bpm after three minutes then LEAVE the workload as it is for the remainder of the test. However, if the heart rate is below 120 bpm min after three minutes, then increase the workload to: Only a well conditioned person would be capable of handling these latter workloads with a heart rate under 120 bpm, hence this would normally be the final increase in workload. The person would exercise at this workload for the remaining 3 minutes.	4kp	2.5kp
4 minutes: If the heart rate is above 120 bpm then check that the subject is not showing undue signs of distress or fatigue and LEAVE the workload as it is for the remainder of the test. However, if the heart rate is below 120 bpm min after three minutes, then increase the workload to: Only a well conditioned person would be capable of handling these latter workloads with a heart rate under 120 bpm, hence this would normally be the final increase in workload. The person would exercise at this workload for the remaining 3 minutes.	5kp	3kp
5-6 minutes: Note the heart rate at 5, 5.5 and 6 minutes and record the average. This is the 6^th minute heart rate required by the Fitech application.
6 minutes – end of test.

Now turn the workload to an easy level. Inform the subject that the test is over but they should continue to pedal slowly at a light workload in order to cool down, When the heart rate is below 100 bpm and when the subject’s breathing is back to normal, then disconnect the heart rate monitor and ask the subject to dismount.

Please Remember

At no time should the subject feel over exerted or distressed.
The subject should always be capable of holding conversations and be exercising at a moderate, non-exhaustive level.
At no time during the test should any subject’s heart rate exceed 170 beats per minute.
For safety reasons, do not exceed a heart rate of more than 200 minus the Subjects Age e.g a 40 year old should, under no circumstances be tested with a heart rate over 160 beats/min).

Bruce Protocol (Treadmill)

Introduction:

The original Bruce protocol was developed by DR. Robert. A. Bruce in 1963. This protocol for a multilevel treadmill test was developed as a means to detect chest pain and discomfort in patients as well as any evidence of possible heart attacks or ischaemic heart disease. It is a multistaged treadmill protocol. The workload is increased by changing both the treadmill speed and the gradient. The test is now used:

For athletes or coaches, to check the development of a sportsperson's general endurance or, what is known as VO2max. VO2max is simply the most amount of oxygen that a person can consume and utilize and is measured by the volume of oxygen per minute per kg body weight per time (mL/kg/min).
For patients with suspected coronary heart disease. The Bruce treadmill test can be used by doctors as a non-invasive test procedure to determine whether there are any abnormalities in the electrical "firing patterns" of the myocardium (heart muscle)
For healthy subjects as part of a comprehensive health check conducted in a clinic or hospital environment with doctors and resuscitation experts on hand.

When it's used in a medical context a treadmill test like this is often referred to an Exercise Tolerance Test or Exercise Stress Test.

Equipment required:

treadmill
stopwatch
electrocardiograph

Testing Procedure:

Exercise is performed on a treadmill. The test starts at 2.74 km/hr (1.7 mph) and at a gradient (or incline) of 10%. At three minute intervals the incline of the treadmill increases by 2%, and the speed increases as shown in the table below.

Stage	Time (mins)	Speed (km/hr)	Speed (mph)	Gradient
1	0	2.74	1.7	10
2	3	4.02	2.5	12
3	6	5.47	3.4	14
4	9	6.76	4.2	16
5	12	8.05	5.0	18
6	15	8.85	5.5	20
7	18	9.65	6.0	22
8	21	10.46	6.5	24
9	24	11.26	7.0	26
10	27	12.07	7.5	28

This is a maximal test - which means that the individual must continue until they are fatigued. Needless to say in a clinical setting, other parameters (such as blood pressure and ECG readings etc.) are used to determine the end of the test. The Bruce Treadmill Test is also what's known as an indirect test. It only estimates VO2max using the formula below (as opposed to direct tests that use gas analysers to measure respired gases).

Modified Bruce Protocol:

There is a commonly used Modified Bruce protocol, which starts at a lower workload than the standard test, and is typically used for elderly or sedentary subjects. The first two stages of the Modified Bruce Test are performed at a 1.7 mph and 0% grade and 1.7 mph and 5% grade, and the third stage corresponds to the first stage of the Standard Bruce Test protocol as listed above.

Results:

The test score is the time taken on the test, in minutes.

This is converted to an estimated VO2max score in the Fitech application.

Warning: This is a Maximal test and only recommended use by medically trained professionals, Blood Pressure and ECG Measurements are recommended.

Specify VO2 Max

Aerobic Capacity – maximum Vo2 determined by other protocols

For those with access to a human performance laboratory, aerobic capacity, may be measured directly using a treadmill, cycle ergometer or other appropriate exercise device. The subject would normally exercise to exhaustion or another set of criteria formulated by appropriate bodies such as the British Association of Sport and Exercise Scientists (BASES Protocol). The Max Vo2 test result can be entered directly into the Fitech application.

Aerobic Capacity Assessments