Question

You are asked to evaluate cardiorespiratory fitness for your client in order to create an individualized exercise plan. You do not have access to a metabolic cart to measure VO2 max. Name 2 different ways you can measure max effort. Explain in detail how you will do this. That is, what test will you provide and what 2 measures will you use. Compare and contrast the benefits and cons of each of the 2 measures.

Answer 1

1) The 2.4 km run test

2) The multi stage beep test

The 2.4 km Run test. The cooper 2.4 km (1.5 mile)run test is a simple running test of aerobic fitness,requiring only a stop watch and running track.This is an alternative to the cooper 12 minute run test.

Purpose: The aim of this test is to complete the 2.4 km course in the shortest possible time.At the start,the participants lineup behind the starting line. on the command ‘go’the clock is started and begin running at their own pace.

Scorin: The total time to complete the course is recorded.

Norms: Some classifications of cardiovascular fitness for the cooper1.5 mile run test for males and females aged 20-29 years.

Rating	Male	Female
Very poor	>16:01	>19:01
Poor	16:00-14:01	19:00-18:31
Fair	14:00-12:01	18:30-15:55
Good	12:00-10:46	15:54-13:31
Excellent	10:45-9:45	13:30-12:30
Superior	<9:44	<12:29

Calculations: Equation to predict VO2 max units is ml.kg.min^-1 and time in minutes.

VO2 max=(483/ time)+3.5

2) Multi stage beep test,also known as the PACER test or PACER( Progressives Aerobic Cardiovascular Endurance Run), the 20m shuttle run test(20 mSRT), or the multi- stage fitness test(MSFT), is a running test used to estimate an athletes aerobic capacity (VO2 max).

Required equipments: Flat,non- slip surface,marking cones,20 m measuring tape,beep test audio,audio player,recording sheets.

Pre-test: Explain the test procedure to the subject.Perform screening of health risks and obtain informed consent.Prepare froms and record basic information such as age,height,body weight,gender,test conditions ( particularly the weather and running surface).Ensure that the subject is adequately warmer- up

Procedure: This test involves continuous running between two lines 20m apart in time to record beeps..The participants stand behind one of the lines facing the second line,and begin running when instructed by the recording.The speed at the start is quite slow.The subject continues running between the two lines,turning when signaled by the recorded beeps.After about one minute, a sound indicates an increase in speed,and the beeps will be closer together.This continues each minute ( level).If the line is reached before the beep sounds,the subject must wait until the beep sounds,the subject is given a warning and must continue to run to the line,then turn and try to catch up with the pace within  two more beeps.The subject is given a warning the first time they fail to reach the line ( within 2 meters), and eliminated after the second warning.

Score: The score is the level and number of shuttles (20 m) reached before they were unable to keep up with the recording.Record the last level completed.This level score can be converted to a VO2 max equivalent score using this calculator.

	Men	Women
Excellent	>13	>12
Very good	11-13	10-12
Good	9-11	8-10
Average	7-9	6-8
Poor	5-7	4-6
Very poor	<5	<4

Reliability: The reliability of the beep test would depend on how strictly the test is run and practice allowed for the subject.

Advantages: Large group can perform this test all at once for minimal cost.Also,the test continues to maximum effort unlike many other tests of endurance capacity.

Disadvantages: Practice and motivation levels can influence the score attained, and the scoring can be subjective.As the test is often conducted outside, the environmental conditions can affect the results.