Aerobic Fitness Test
Tue, 3 Nov 2009
Aerobic fitness is also known as cardiovascular fitness. It relates
to the heart, blood vessels, and lungs working together to deliver
oxygen-rich blood to the muscles during exercise. A high level of
aerobic fitness is associated with lower risks of several diseases,
including high blood pressure and coronary heart disease.
To measure aerobic fitness, perform either the one-mile walk test or 1.5 mile run:
Alert! We suggest that you DO NOT take this test until you are routinely walking for 15 to 20 minutes several times per week. In order to complete the one-mile walk test, you need to be able to take your pulse. Your pulse can be found on the inside of your wrist just at the base of your thumb.
For this test you must walk at a brisk speed for one mile (4 laps around a standard quarter-mile track, located at many schools and in some parks), and take your heart rate at the end of the test. We recommend that you do the test with a partner who can help with timing and recording the results. When you take the walk test, you will need to have a stop watch that you start at the beginning of the test and stop at the finish line. Your partner will need to have a separate watch with a second hand so he or she can count off 10 seconds while you count your pulse rate for 10 seconds, immediately as you cross the finish line.
Using a Treadmill
This test can be performed on a treadmill. When walking on the treadmill, be sure to let your arms swing freely at your sides (do not hold on to the handrails). Keep the incline of the treadmill level (at zero). You or your partner need to record the time on the treadmill when you complete 1 mile and then follow steps 4-7 below.
1. Walker starts the stopwatch to begin the one-mile walk.
2. The partner counts the laps and lets the walker know how many laps are left.
3. The walker stops the stopwatch while crossing the finish line.
4. The walker finds his/her pulse immediately and the partner provides a 10-second count using the stopwatch (“Ready, begin,” and at end of 10 seconds, “Stop”).
5. The partner records the pulse rate for 10 seconds and multiplies by six to have heart rate in beats per minute.
6. The partner records the time for the one-mile walk in minutes and seconds.
7. The walker completes one more lap at a slower speed to “cool-down.”
1.5-Mile Run Test
Alert! Do not try to take this test unless you run at least 20 minutes continuously three or more times a week. If you do not do any type of physical activity (walking, swimming, bicycling) DO NOT try to take this test.
For this test you must run all out for 1.5 miles (6 times around a standard quarter-mile track, located at many schools and some parks) and record your time. Keep in mind that you need to pace yourself for the full 1.5 miles. We recommend that you take this test with a partner who can record your time and count laps. You may also want to keep track of your time using your own watch as a back-up.
This test can be performed on a treadmill. When running on the treadmill, be sure to let your arms swing freely at your sides (do not hold on to the handrails). Keep the incline of the treadmill level (at zero). You or your partner need to record the time on the treadmill when you complete 1.5 miles at your testing speed (keep in mind it takes a few seconds to increase the speed of the treadmill).
1. Runner completes a warm-up of slow jogging.
2. The runner starts on the partner’s command--when the partner starts the watch. Runner runs as quickly as possible for 1.5 miles.
3. The partner counts the number of laps and lets the runner know how many laps are left.
4. The partner stops the watch when the runner crosses the start/finish line and records the time.
5. The runner cools down by jogging slowly until walking for at least one lap.