Estimating Percentage of VO2max

1
Estimating Percentage of VO2max

• Cardiorespiratory fitness can be evaluated by
  measuring VO2 max. VO2 max is the largest amount
  of oxygen your body is able to process during
  strenuous aerobic exercise. Remember, the more
  aerobically fit you are, the higher your VO2 max
  will be. Participate in a variety of activities
  that develop your health-related fitness,
  including cardiovascular efficiency.

2
Estimating Percentage of VO2max

• You can assess your cardiorespiratory fitness on
  your own by performing the steady-state jog test
  or the steady-state walk test and calculating
  your estimated percentage of VO2 max. In this
  activity you will do 20 to 30 minutes of walking
  or jogging and try to work at between 85 percent
  of your VO2 max.

3
Estimating Percentage of VO2max

• Procedure
• Use the checklist on page 222 to make sure you
  are properly prepared to perform the steady-state
  walk test or the steady-state jog test.
• Perform the steady-state walk test or the
  steady-state jog test.
• Measure your heart rate during and after the test
  with a heart rate monitor or by taking your
  pulse.
• Record your pulse.

4
Estimating Percentage of VO2max

• Use the formula to determine if you were able to
  work at between 50 and 85 percent of your maximum
  estimated VO2 max. Note that the value of k in
  this equation is 61 for a male and 73 for a
  female.

5
Estimating Percentage of VO2max

• Use the Fitness Ratings Chart for estimated
  percentage of VO2 max to assess your performance.

6
Estimating Percentage of VO2max

• If your estimated percentage of VO2 max was
  between 50 and 85 percent, you are at a
  good-to-better level of cardiorespiratory
  fitness.
• If you do not work at least at 50 percent of your
  VO2 max you should continue to condition until
  you can achieve this fitness goal.

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