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Procedure #1 – 1 Mile Walking Test Find the VO2max for yourself and a friend utilizing the Walking Test and formula below
Walking Test – Walk one mile as fast as possible 1. Expressed in mL/kg/min 2. Formula (68% within +- 4.4 mL/kg/min):
VO2max = 132.853 – (0.0769 × Wt) – (0.3877 × age) + (0.5955 (6.315 × Gender) – (3.2649 × T1) – (0.1565 × HR1-4)
• WT in lbs • Gender; 0 = , 1 = • T1 = time for the 1 mile track walk expressed in min and hundredths of a min o Ex: 13.20 min • HR1-4 = HR in beats/min at the end of the last quarter mile o Ex: 165 b/min o Use a 15 sec (15 × 4) time frame to determine HR (recovery is quick)Procedure #2 – Chart the Linear Relationship between Submax HR and Predicted VO2max Track the linear relationship between submax HR and predicted VO2max
Draw the assumed HR max of yourself or a friend across the provided graph • If the subject exceeds 85-90% of the age-adjusted HR max, discontinue the ex 2. The subject will exercise (walk/run) at four submax levels based on a subjective scale • Use the Borg Scale to instruct the four levels; each level lasting 3 min o Level 1 = 9 (i.e. walk/run @ level 9 for 3 min., then take HR) o Level 2 = 11 (i.e. walk/run @ level 11 for 3 min., then take HR) o Level 3 = 13 (i.e. walk/run @ level13 for 3 min., then take HR) o Level 4 = 15 (i.e. walk/run @ level 15 for 3 min., then take HR)Borg Scale: Range is 6 to 20 with 6 = no exertion and 20 = max exertion 6 (20% effort) No exertion at all 7 (30%) Very, very light 7.5 Extremely light 8 (40%) 9 (50%) Very light- For a healthy person, it is like walking slowly at his or her own pace for some minutes 10 11 (60%) Light 12 13 (70%) Somewhat hard- “somewhat hard” exercise, but it still feels OK to continue 14 15 (80%) Hard (heavy) 16 17 (90%) Very hard- A healthy person can still go on, but he or she really has to push him or herself. It feels very heavy, and the person is very tired. 18 19 (100%) Extremely hard- For most people this is the most strenuous exercise they have ever experienced 20 Maximal exertion Borg RPE scale © Gunnar Borg, 1970, 1985, 1994, 1998
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