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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:___________________