Predicting Your Cardiorespiratory Fitness Level

WHAT IS CARDIORESPIRATORY FITNESS?
Cardiorespiratory fitness is the ability to perform dynamic exercise using large muscle groups at moderate to high intensity for prolonged periods (ACSM 1995). VO2 max is considered to be the most valid measure of cardiorespiratory fitness. It measures the capacity of the heart, lungs, and blood to transport oxygen to the working muscles, and measures the utilization of oxygen by the muscles during exercise.

IS CARDIORESPIRATORY FITNESS AN IMPORTANT COMPONENT OF PHYSICAL FITNESS?
Cardiorespiratory fitness is a good indicator of overall health. Low levels of cardiorespiratory fitness from a sedentary lifestyle have been associated with an increased risk of premature death from cardiovascular disease. Moderate to high levels of prolonged physical activity can improve cardiorespiratory fitness.

HOW CAN I PREDICT MY CARDIORESPIRATORY FITNESS LEVEL?
There are a number of ways to measure cardiorespiratory fitness. A quick and easy method is to use field tests that involve walking or running a certain distance in a given time. The advantage of field tests is that little equipment is needed. These tests require maximal effort, therefore may not be appropriate for sedentary individuals at increased risk for cardiovascular and musculoskeletal complications.

1. 5 MILE FIELD TEST
One of the most common field tests used is the 1.5 mile test for time. The objective is to complete the distance in the shortest amount of time. VO2 max is estimated from the 1.5 mile field test by using the following equation:

VO2 max = 88.02 - .1656 (body weight in kg*) – 2.76 (time in minutes†) + 3.716 (gender‡)

88.02 - .1656 ( _______ kg ) – 2.76 ( ______ min ) + 3.716 ( ____ ) = _________ Your VO2 max

* Body weight in kg = weight in pounds ÷ 2.2

† Time in minutes: Convert seconds to minutes by dividing the seconds by 60.

    For example: a 1.5 mile walk time of 12:30, would be converted to 12.5. (30/60 = .5 minute)

‡ Gender: Use 1 for male and 0 for female.

Use the tables below to determine your predicted VO2 max.

Percentile Values for Maximal Aerobic Power (mL?kg-1?min-1)

Men			Age
Percentile	20-29	30-39	40-49	50-59	60+
90	51.4	50.4	48.2	45.3	42.5
80	48.2	46.8	44.1	41.0	38.1
70	46.8	44.6	41.8	38.5	35.3
60	44.2	42.4	39.9	36.7	33.6
50	42.5	41.0	38.1	35.2	31.8
40	41.0	38.9	36.7	33.8	30.2
30	39.5	37.4	35.1	32.3	28.7
20	37.1	35.4	33.0	30.2	26.5
10	34.5	32.5	30.9	28.0	23.1

 

Women			Age
Percentile	20-29	30-39	40-49	50-59	60+
90	44.2	41.0	39.5	35.2	35.2
80	41.0	38.6	36.3	32.3	31.2
70	38.1	36.7	33.8	30.9	29.4
60	36.7	34.6	32.3	29.4	27.2
50	35.2	33.8	30.9	28.2	25.8
40	33.8	32.3	29.5	26.9	24.5
30	32.3	30.5	28.3	25.5	23.8
20	30.6	28.7	26.5	24.3	22.8
10	28.4	26.5	25.1	22.3	20.8

The following may be used as descriptors for the percentile rankings: well above average (90), above average (70), average (50), below average (30 and well below average (10).

Source
The Physical Fitness Specialist Certification Manual, The Cooper Institute, Dallas, TX, reprinted with permission.

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