Lab-4

1.- Is it possible to estimate your VO2max without exercising?????

A. Physical Activity Rating (PA-R)

Select the number that best describes your overall level of physical activity for the previous 6 months:
0. inactive: avoid walking or exertion, always use elevator, drive when possible instead of walking
1. light activity: walk for pleasure, routinely use stairs, occasionally exercise sufficiently to cause heavy breathing or
perspiration
2. moderate activity: 10 to 60 minutes per week of moderate activity such as golf, horseback riding, calisthenics, table
tennis, bowling, weightlifting, yard work, cleaning house, walking for exercise
3. moderate activity: over 1 hour per week of moderate activity described above
4. vigorous activity: run less than 1.6 km per week, or spend less than 30 minutes per week in comparable activity
such as running or jogging, lap swimming, cycling, rowing, aerobics, skipping rope, running in place, or engaging in
vigorous aerobic-type activity such as soccer, basketball, tennis, racquetball, or handball
5. vigorous activity: run 1.6 km to less than 8 km per week, or spend 30 minutes to less than 60 minutes per week in
comparable physical activity as described above
6. vigorous activity: run 8 km to less than 16 km per week, or spend 1 hour to less than 3 hours per week in
comparable activity as described above
7. vigorous activity: run 16 km to less than 24 km per week, or spend 3 hours to less than 6 hours per week in
comparable activity as described above
8. vigorous activity: run 24 km to less than 32 km per week, or spend 6 hours to less than 7 hours per week in
comparable activity as described above
9. vigorous activity: run 32 km to 40 km per week, or spend 7 hours to less than 8 hours per week in comparable
activity as described above
10. vigorous activity: run over 40 km per week, or spend over 8 hours per week in comparable physical activity as
described above

B. Perceived Functional Ability (PFA) Questions

B1.- Suppose you exercise continuously on an indoor track for 1.6 km. Which exercise pace is right for you: not
too easy or not too hard? Underline the appropriate number from 1 to 13.
1. Walking at a slow pace: ≥ 11 min/km ≈ 5 km/h
2.
3. Walking at a medium pace: 10 min/km ≈ 6 km/h
4.
5. Walking at a fast pace: 9 min/km ≈ 6.7 km/h
6.
7. Jogging at a slow pace: 7:30 min/km ≈ 8 km/h
8.
9. Jogging at a medium pace: 6:15 min/km ≈ 9.6 km/h
10.
11. Jogging at a fast pace: 5 min/km ≈ 12 km/h
12.
13. Running at a fast pace: ≤ 4:20 min/km ≈ ≥ 14 km/h

B2.- How fast could you cover a distance of 4.8 km and not become breathless or overly fatigued? Be realistic.
Underline the appropriate number from 1 to 13.
1. I could walk the entire distance at a slow pace (11-minute km or more) → ≥ 52 min
2.
3. I could walk the entire distance at a medium pace (10-minute km) → 48 min
4.
5. I could walk the entire distance at a fast pace (8:45-minute km) → 42 min
6.
7. I could jog the entire distance at a slow pace (7:30-minute km) → 36 min
8.
9. I could jog the entire distance at a medium pace (6:40-minute km) → 32 min
10.
11. I could jog the entire distance at a fast pace (5-minute km) → 24 min
12.
13. I could run the entire distance at a fast pace (4:20-minute km or less) → ≤ 21 min

Global PFA = B1 + B2

The following equation is then used to predict VO2max:

For Men
VO2max (mLO2/kg/min) = 51.937 − (0.823 × BMI) + (0.688 × PA-R) + (0.738 × Global PFA)
For Women
VO2max (mLO2/kg/min) = 44.895 − (0.823 × BMI) + (0.688 × PA-R) + (0.738 × Global PFA)

BMI= 53/(1.61)(1.61)=20.44
PFA=9+5
VO2 max =44.895-(0.823x20.44)+(0.688x7)+(0.738x14)=45,411

Your Result_____45,411_______

2.- VO2max estimation using The Cooper Test

John Doe a 40 year old man with a BW of 82 kg, was capable of running 2200 meters in a period of 12 minutes.
Calculate John Doe’s VO2max. Use this equation:
VO2max (mlO2/kg/min) = (22.351 X Distance run (in km) – 11.288

VO2 max= (22.351x2.2)-11.288=37.8842

The result:____37.8842_________

Corresponding Fitness Level (see table)___Good__________

3.- VO2max estimation using The Katch-McArdle Step test for Cardiovascular Fitness
Jane Doe, a 20 year old woman with a BW of 60 kg finished the step test with a heart rate of 120 bpm. Calculate
her VO2max:
Women = 65.81 - (0.1847 x pulse rate beats/min)

VO2 max=65.81-(0.1847x120)= 43.646

The Result_____43.646____________

Corresponding Fitness Level (see table)____Good_________