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Rockport One Mile Walk Test/ BYU One Mile Jog Test (Summary: M. Bailey, PhD.,CSCS, NSCA-CPT)
The following test provides a simple procedure for estimating the VO2 max (aerobic fitness) from a walking test. The concurrent validity is quite high; r = .93.
1. Walk as fast as possible for one mile. (For full validity, a heart rate of at least 120 per minute must be attained.)
2. You need only collect two pieces of information:
A. Time required to walk the mile which is recored in minutes and seconds.
Time by stopwatch:_____________________
This is converted to decimal minutes as follows;
Decimal minutes (t) = [mins + (seconds/60)] =
_____________________
B. The heart rate taken for 15 seconds after crossing the one-mile mark. Multiply this by 4 to find beats per minute:
Minute heart rate:______________________
3. The following regression equation is recommended by the ACSM. This will allow the calculation of the relative value in ml x kg-1 x min-1 :
VO2 Max = 132.853 - (.3877 x Age) - (.0769 x Wt) - (3.2649 x T) - (.1565 x HR) + (6.315 x Gender)
where:
Wt = weight in pounds Age = present age Gender: male = 1, female = 0 T = Time in decimal minutes (Example: 15 minutes and 45 seconds = 15.75) Units = ml/kg/min
Rockport Fitness Treadmill Test
This test is elegant in its simplicity and can be used in a health club, assuming the treadmills are calibrated on occasion:
1. Have the client slowly warm-up while establishing a rate at which they can walk for one mile, preferably with the pulse above 120 (above about 45 % of the VO2 max). For ease of calculation use a speed to the nearest half mile per hour. One the pace is established, press "begin" or "reset" (depending upon the treadmill type).
2. Record the pace in miles per hour (3 mph, 3.5 mph, 4 mph, etc.).
3. After finishing one mile exactly, immediately take the pulse for ten seconds. Multiply this by 6 for the one minute pulse. (The ideal is to obtain pulse during the last minute of exercise with a heart rate monitor.)
4. Have the subject cool down with a 5 minute walk.
5. For subsequent tests at the same pace, it might be interesting to take a reading of perceived exertion.
6. Charts from the Rockport Company can used to estimate fitness level and from that establish a walking work-out plan. One could also use the equation listed above.
Example: A male client weighs 154 lbs and is 22 years of age. He has a heart rate of around 125 beats per minute at 4 miles per hour near the end of the mile. 60 minutes per hour divided by 4 = 15 minutes for the mile.
VO2 Max = 132.853 - (.3877 x Age) - (.0769 x Wt) - (3.2649 x T) - (.1565 x HR) + (6.315 x Gender)
VO2 Max = 132.853 - (.0769 x Wt) - (.3877 x Age) + (6.315 x Sex) - (3.2649 x T) - (.1565 x HR),
= 132.853 – (.3877 x 22) – (.0769 x 154 lbs)– (3.2649 x 15) – (.1565 x 125) + (6.315 x 1)
= 132.853 - 11.84 – 8.53 + 6.315 – 48.97 – 19.56
= 50.27 ml/kg/min
= Almost 90 th percentile
References
Kline, G.M., Porcari, J.P., Hintermeister, R.,Freedson, P.S., Ward, A., McCarron, R.F., Ross, J., & Rippe, J.M. 1987. Estimation of VO2 max from a One-Mile Track Walk, Gender, Age, and Body Weight. Med Sci in Sports & Exer, 19(3):253-259.
Rippe, J., et al. 1988. Walking for Health and Fitness. J of the Amer Med Assoc, 259:2720.
A brochure with the procedures for the Rockport walking test (both field and treadmill) and full walking programs based upon test results can be ordered (for $1.00) from:
The Rockport Company 72 Howe Street Marlbaro, Mass. 01752
BYU 1 Mile Jog Test
This test can is relatively new and can used for more fit individuals who cannot raise their heart rate to 120 or more with level walking. 1. Find a measured one mile. 2. Allow participants to complete a light 2 to 3 minute warm-up jog. 3. The mile should be jogged at steady and suitable pace. This is NOT a maximal test 4. To be certain the test remains submaximal, run times should be ≥ 8 minutes/mile in men and ≥ 9 minutes/mile in women, and heart rates should remain ≤ 180 beats per minute. 5. You will need to record the time of the mile and the heart rate at the end of the mile and then calculate the VO2 max with a regression equation:
VO2 Max = 100.5– 0.1636(weight)– 1.438(jog time) – 0.1928(heart rate) + 8.344(gender)
where: Wt = weight in kilograms (Kgs = pounds/2.2) Gender: male = 1, female = 0 T = Time in decimal minutes (Example: 15 minutes and 45 seconds = 15.75) Units = ml/kg/min
Oxygen Consumption (ml/kg/min)
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