Download VO2 Max Lab

NAME: _______________________________
PERIOD: ___________________
VO2 Max Step Test
Measuring Respiration Rate
INTRODUCTION:
Taking the heart’s pulse recovery rate after a standardized bout of stepping is a
practical and effective way to classify people in terms of aerobic fitness. With the
use of "prediction equations" applied to step-test results, the VO2 max (Volume of
oxygen in ml one can consume per Kg of body tissue per min.) can also be
estimated with a reasonable degree of accuracy.
In general, we can assume that the lower the heart rate response to a standard
workout, the higher the VO2 max and the higher the level of aerobic fitness
(ability of the body to efficiently consume oxygen). The formulas for figuring VO 2
max are different for men than women. The following formulas apply according to
gender.
FORMULAS:

MEN: max VO2 = 111.33 - (.42 * step-test pulse rate, beats / min)

WOMEN: max VO2 = 65.81 - (0.1847 * step-test pulse rate, beats / min)
The higher the VO2 max number the better one is able to use oxygen and be
more aerobically fit.
PROCEDURE:
1. While sitting quietly for at least 5 minutes, take your resting pulse rate in
beats / min. Do it for 15 seconds and then multiply times 4.
2. Warm up by stepping up on the steps and practicing the cadence for at
least 30 seconds. The cadence should be "up-up-down-down" 22 steps
per minute which would be to the beat of a metronome at 88 beats per
minute. For men, the step should be taken at 24 steps per minute at 96
beats per minute.
3. When instructed to do so begin stepping to the cadence continuously for 3
solid minutes.
4. Immediately stop, remain standing, find your pulse within 5 seconds of
completion of the 3 minutes. Take your pulse for 15 seconds starting your
count at 0 beats. Multiply your count times 4 to get the number of beats /
min.
5. Take your pulse again 30 seconds after exercise completion, 60 seconds,
90 seconds, 120 seconds, 150, 180, 210, 240, 270, 300 record each result
quickly in the data table.
6. Enter your heart rate taken right after completion of exercise into the
appropriate max VO2 formula to calculate yours.
DATA TABLE:
Min. before & after
exercise
Column A
Pulse for 15 seconds
Column B
Pulse for 60 seconds
(Take column A and
times 4)
resting pulse
after 3 min step test
30 seconds after
60 seconds after
90 seconds after
120 seconds after
150 seconds after
180 seconds after
210 seconds after
240 seconds after
270 seconds after
300 seconds after
Calculated VO2 MAX:____________

MEN: max VO2 = 111.33 - (.42 * step-test pulse rate, beats / min)

WOMEN: max VO2 = 65.81 - (0.1847 * step-test pulse rate, beats / min)
Performance Rating Tables:
Fitness
Rating
15 to 29
30 to 39
40 to 49
50 to 59
over 60
Excellent
> 54
> 50
> 46
> 44
> 40
M
Good
53-45
49-43
45-40
43-38
39-35
E
Average
44-40
42-35
39-33
37-31
34-29
N
Fair
39-33
34-27
32-25
30-22
28-21
Poor
< 33
< 27
< 25
< 22
< 21
W
Excellent
> 50
> 46
> 42
> 42
--
O
Good
48-44
45-41
41-37
41-37
--
M
Average
43-35
40-34
36-30
36-30
--
E
Fair
34-29
33-28
29-24
29-24
--
N
Poor
< 29
< 28
< 24
< 24
--
Performance Rating:___________________