Testing Aerobic Fitness

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Testing Aerobic Fitness
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• An important factor in fitness is the ability of
  your heart and lungs to deliver oxygen to the
  muscles that use it.
• The higher your aerobic fitness
• the lower your pulse rate, both during and after
  exercise
• the further and faster you can run without tiring.

3
Harvard Step Test

• Use a step or bench and a stopwatch.
• Step onto a bench _at_ 30 steps a minute for 5 mins.
• Rest for 1 minute, then take your pulse for 15
  seconds.

4
Cycle Ergonometer

• You need an exercise bike and a stop watch.
• Warm up for 1 minute, with no resistance.
• Set pedal speed to 60 rpm and set loads to 150
  watts for men, 100 watts for women.
• 20 secs from end take your pulse for 15 seconds.
  
• Lower it is the fitter you are.

5
Cooper Test

• You need a running track (set distance), stop
  watch and whistle.
• Continuous running for 12 minutes.
• Stop and start on a whistle.
• Measured in distance run after time finishes.

6
Multistage Fitness Test

• It measures you maximal oxygen consumption (VO2
  Max)
• You need to mark out 20 meters in a sports hall,
  a tape player and the recorded tape/cd.
• You run 20 meter shuttles between the cones/line
  and get there before the beep.
• The further on in the test you get the quicker
  the beeps get.

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Using Fitness Tests

• Keep a record of each test on a sheet.
• Do the tests every 6 weeks.
• Do each test exactly the same way. (WHY?)
• If you are tired or ill the result will be
  affected.