Test One: Rockport (one mile) Walk Test
- The Rockport Aerobic Test is the safest indoor or outdoor aerobic capacity test.
- It is simple to do and gentle on the body.
- It can be conducted using an indoor non motorized treadmill.
- It can be conducted using an outside running track or walking path.
- It is a valid test for adult men and women up to 69 years of age.
- It is able to measure the estimated VO2max of both sedentary and athletic people.
Step One: Calculating the Testing Heart Rate Limit
In order promote safely, there has been many Maximum Heart Rate (MHR) modifying formulas developed over the last decade. The reason why there can be so many formulas existing at one time is because there is a very large Heart Rate Range (55% to 90% of MHR) that is considered acceptable. Therefor some formulas are more conservative than others. However, all of these formulas satisfy the professional health care standard. Consequently, like in so many other exercise science areas, it is only necessary for the Workout Planning Specialist to familarize themselves with one Maximum Heart Rate modifier formula to effectively Test and create the client's Workout Plan.
The method the STS Institute teaches is the Karvonen Formula. This formula allows the calculation of a Training Heart Rate percent that is equivalent to the percent VO2max (percent maximal HR = percent VO2max) To calculate the Karvonen Formula the Workout Planning Specialist needs to calculate the client's Maximal Heart Rate and their Resting Heart Rate. To adjust for an Aerobic Test termination Intensity the Workout Planning Specialist can safely use 40% to 70% depending on the fitness experience of their client. Because the STS Health Club interacts on-line with people of unkown conditioning levels it defaults the Rockport Test to a conservative 70%.
Maximal Heart Rate = 220 - AGE
Resting Heart Rate = a six second pulse rate times ten taken after the client has been laying down quietly for ten minutes.
Karvonen Formula HR = [the percent x (maximal HR - resting HR] + resting HR
Example: Adjusted Maximal Heart Rate for 70% VO2max
Male or female 30 years old = an unadjusted Maximal Heart Rate of 220 bpm - 30 AGE = 190 bpm (Maximal Heart Rate)
Male or female with a resting Heart Rate 72 bpm
190 MHR - 72 RHR = 118 bpm
70% x 118 bpm = 82.6 bpm + 72 RHR = 142.8 bpm
A 70% VO2max Aerobic Test is terminated Test if the client's Heart Rate reaches 154.6 bpm.
To see this application in action go to Workout Planning and follow the directions.
Step Two: Calculating the Rockport (one mile) Walk Test
ABSTRACT
KLINE, G.M.J.P.PORCARI, R.HINTERMEISTER, P.S. FREEDSON, A. WARD, R.F.MCCARRON, J. ROSS, and J.M.RIPPE. Estimation of VO2 max from a one-mile track walk, gender, age, and body weight. Med. Sci.Sports Exerc., Vol. 19, No 3, pp. 253-259, 1987. The purpose of this investigation was to explore an alternative field test to estimate maximal oxygen consumption (VO2max) using a one-mile walk test. VO2max was determined in 343 healthy adult (males = 165, females = 178) subjects 30 to 69 yr using a treadmill protocol (mean + or - SD: VO2max = 37.0 + or - 10.7 ml x kg x min) Each Subject performed a minimum of two, one-mile track walks as fast as possible. The two fastest walks (T1, T2) with elapsed times within 30 s were used for subsequent analysis. Heart rates were monitored continuously and recorded every one-quarter mile. Multiple regression analysis (best sub-sets) to estimate VO2max (1 x min) yielded the following predictor vairables: track walk-1 time (T1); fourth quarter heart rate for track walk-1 (HR-4); age (yr); weight (lb); and sex ) 1 = male, 0 = female) The best equation (N =174) was
VO2max = 6.9652 + (0.0091 x WT) - (0.0257 x AGE)
+ (0.5955 x SEX) - (0.2240 x TI) - (0.0115 x HR1-4);
r = 0.93, SEE = 0.325 1* min
Example: A 30 year old female weighing 143 lb. with a one mile walk time of 14 minutes and an ending heart rate of 137 bpm
VO2max = 6.9652 (+6.9652)
+ (0.0091 x 143 lb. (+1.3013)
- (0.0257 x 30 (-0.7710)
+ (0.5955 x 0 (+0.0000)
- (0.2240 x 14 min. (-3.1360)
- (0.0115 x 137 bpm (-1.5755)
-------
Total = 2.784 liters per minute (l/min)
VO2max is generally expressed in milliliters per kilogram (ml/kg min). We now need to convert lb. to kg. and liter to milliliter.
To convert: ((2.2/143)/.001) x 2..784 = 42.83 VO2max (kg/ml min) Advanced
Example: A 30 year old male weighing 143 lb. with a one mile walk time of 12 minutes and an ending heart rate of 117 bpm
VO2max = 6.9652 (+6.9652)
+ (0.0091 x 143 lb. (+1.3013)
- (0.0257 x 30 (-0.7710)
+ (0.5955 x 1 (+0.5955)
- (0.2240 x 14 min. (-3.1360)
- (0.0115 x 137 bpm (-1.5755)
-------
Total = 3.3792 l/min
Conversion: ((2.2/143)/.001) x 3.3792 = 51.99 VO2max (kg/ml min) Athletic
Step Three: Administrating the Rockport (one mile) Walk Test
For Reliable Assessment Of The Client's Estimated VO2 maximum You Should:
- Carry out the test under the same conditions and at the same time of day every time.
- Not eat a heavy meal during the five hours preceeding the test. A light snack consisting of a glass of milk or fruit juice and a sandwich two to three hours before the test is recommended.
- Not drink excessive alcohol during the 24 hours before the test.
- Get a good nights sleep.
- Not smoke, drink coffee, tea, or cola during the hour preceding the test.
- Not exercise or carry out any form of heavy physical activity on the day of the test.
- Never carry out a test if they have a temperature or feel ill.
IF THE CLIENT IS OVER 40 AND HAS NOT EXERCISED VERY MUCH IN RECENT YEARS, OR SHOULD YOU HAVE ANY DOUBTS ABOUT THEIR HEALTH, OR IF THEY ARE UNDERGOING ANY FORM OF MEDICAL TREATMENT, IT IS ADVISABLE FOR THEM CONSULT A PHYSICIAN BEFORE TESTING!
ROCKPORT ONE MILE WALK TEST PROCEDURE
- Measure a one mile flat level horizontal course for walking (this can be a school track or a non motorized treadmill like a NordicFit etc.)
- Do some easy stretching moves for your legs and back along with a light warm-up.
- Note the start time and begin to walk the mile course as fast as possible.
- At the end of the mile walk record the time and pulse rate immediately.
- Use the Rockport Test formula to calculate their extimated VO2max.
To see this application in action go to Rockport Data Entry and follow the directions.
STS CERTIFIED "WORKOUT PLANNING SPECIALIST"