Self-Assessment 3/Cardiorespiratory Fitness Details

Please view: Self-Assessment 3 | Cardiorespiratory Fitness Details before completing this assignment. For this assignment, you will perform the Rockport 1 Mile Walk Test and calculate your VO2 Max. You will also use the VO2 Max Norms Download VO2 Max Norms document to find your cardiovascular fitness classification. Items you will need to complete the Rockport 1 Mile Walk Test: Weight will be for a 150 lbs, 41 year old female Location - A walking track or indoor gym will be best. Do not use a treadmill - this will skew your results! Stopwatch - You can use your phone, a fitness tracker, or a smartwatch. A regular watch with a stopwatch function on it is also ok. You will need to be able to record walk time to the one hundredth decimal place (this would be two decimal places). Pulse Monitor - You will need something to take your pulse. You can take it manually using the protocol you have learned in this course, or you can use a smartwatch or fitness tracker. Calculator if not using one on your phone. Steps for completing the Rockport 1 Mile Walk Test: Start with a light warm up: 5 - 10 minutes easy walking. Start your stopwatch and immediately start walking as fast as you can without jogging. At the end of 1 mile, stop your stopwatch and record your time in decimals. For example: 11 minutes plus (30 seconds ÷ 60 seconds) = 11.5 minutes. Remember, you should record time to the second decimal place if available. Take your heart rate immediately. If taking your own pulse, count the heartbeats for 15 seconds and multiply by four. For example, if there are 40 heartbeats in 15 seconds, your heart rate would be 160 beats per minute (bpm). Information you will need to calculate your VO2 Max: Weight in Pounds Walking Time (carried out to the hundreth or second decimal point) Heart Rate at the end of Walk Test Calculating your VO2 Max: Use the formula below to calculate your VO2 Max. Do not use an online calculator. I will be checking the math, and sometimes those calculators are inaccurate. VO2 max = 132.853 - (0.0769 x your weight in pounds) - (0.3877 x your age) + (6.315 if you are male or 0 if you are female) - (3.2649 x your walking time) - (0.1565 x your heart rate at the end of the test) VO2 Max example: A 33-year-old man weighs 160 pounds and completed the walk test in 11 minutes, 30 seconds with a post exercise heart rate of 160 bpm. What is his VO2 Max? 132.853 - (0.0769 x 160 pounds) = 120.549 120.549 - (0.3877 x 33 years of age) = 107.7549 107.7549 + (6.315 because you are male) = 114.0699 114.0699 - (3.2649 x 11.5 minutes) = 76.52355 76.52355 - (0.1565 x 160 bpm) = 51.48355 Rounding off to the first three digits, his VO2 max would be 51.5 ml/kg/min. His cardiovascular fitness classification would be: Good.