NORTHEASTERN ILLINOIS UNIVERSITY

LAB SUBMISSION 4

EXERCISE TESTING/PRESCRIPTION

EXSC 404
 SUBMAX BIKE TEST

INTRODUCTION:

The submaximal bike test is a popular approach in exercise physiology and sports science for

determining an individual's cardiovascular fitness and aerobic capacity. This test is intended

to assess a person's maximal oxygen intake (VO2 max), which is an important indicator of

their overall endurance and cardiovascular health. Submaximal tests, as opposed to maximal

tests, demand participants to push themselves to their absolute limitations, making them safer

and more accessible to a larger spectrum of individuals. Cycling on a stationary bike at a

predetermined, moderate intensity while heart rate and effort are measured is part of the

exam. The data gathered during the exam can assist experts in tailoring exercise programmes,

monitoring progress, and evaluating training effectiveness (YMCA Submaximal Cycle

Ergometer Test, n.d.).

Equipment required: cycle ergometer, clock or stopwatch, heart rate monitor, ECG

monitor (optional), metronome (for pedal cadence).

PREPARATION:

 Calibrate the cycle ergometer and ensure that all equipment is operational.

 Explain to the subject the test processes.

 Screen for health risks and seek informed consent.

 Adjust the seat and handlebar heights on the cycle ergometer.

 Forms should be prepared and basic information such as age, height, body weight,

gender, and test conditions should be recorded.

 Take resting heart rate and blood pressure readings.

PRECAUTIONS:

During a submaximal cycling test, taking the necessary safeguards is critical for safety and

the accuracy of the results. Some are mentioned below:

 Pay close attention to the test administrator's instructions and follow them throughout

the test.

 Wear comfortable apparel and sports shoes that will not obstruct the bike or

measurement instruments. To avoid mishaps, secure any loose goods.

 Caffeine and other stimulants should be avoided on the day of the test since they can

affect your heart rate and blood pressure.

 Avoid vigorous exertion in the 24-48 hours before the test. Overexertion can cause

weariness, which might damage your performance.

 Inform the test administrator if you are taking any drugs or supplements, as some may

cause your heart rate or blood pressure to rise during the exam.

 During the test, keep an eye on your heart rate and notify the test administrator if it

exceeds a safe or predefined limit. If necessary, they can change the burden or halt the

test.

 The submaximal cycling test is intended to be submaximal, which means it does not

necessitate maximal effort. Avoid pushing oneself to the point of tiredness, as this

might be hazardous. Maintain the targeted workload and heart rate goals (YMCA

Submaximal Cycle Ergometer Test, n.d.).

METHOD:

Preparing for a submaximal bike test is essential to ensure accurate and meaningful results.

 Record resting blood pressure and heart rate on a data sheet.

 The pedal pace is 50 rev.min-1 and the beginning workload is 150 kgm.min-1 (25 W).

 At each task, record your heart rate for the last 30 seconds of minutes 2 (1:40) and 3

(2:40). If these heart rates differ by more than 5-6 beats per minute, continue the

same exertion for another minute until the heart rate stabilises. During the third

minute of each task, record your rate of perceived exertion and blood pressure.

Measure your blood pressure once per stage by 2:30. Calculate the perceived exertion

rating (RPE) after the test is completed.

 To determine the second and subsequent workloads, use the heart rate from the last

minute of the first effort.

 If the heart rate is less than 80 beats per minute, set the second workload to

750 kgm.min-1.

 If the heart rate exceeds 80-89 beats per minute, set the second workload to

600 kgm.min-1.

 If the HR is between 90 and 100 beats per minute, set the second workload to

450 kgm.min-1

 If the HR is greater than 100 beats per minute, set the second workload to

300 kgm.min-1.

 End the test by commencing active recovery if the participant's steady-state

heart rate surpasses 85% of the age-predicted maximal heart rate during the

third or fourth stage.

  When the workload is reduced to 150 kgm.min-1 for two minutes after

reaching 85% of the age-predicted maximum heart rate, active recovery

begins. During the last 30 seconds of the second minute, record the heart

rate (HR) and blood pressure (BP).

 After completing the active recovery assessments, lead the person to a

nearby chair and begin a 3-minute sitting recovery. At 2:30 and 2:50 of the 3

minute sat recovery period, take a seated blood pressure and a heart rate.

The sitting values of participants should be close to their pretest values. If

not, continue to monitor the HR and BP until they stabilise (YMCA

Submaximal Cycle Ergometer Test, n.d.).

RESULTS:

The participant's baseline measures for the submaximal cycling test revealed a resting heart

rate HR of (87 bpm) and a blood pressure (BP) of (120/60 mm hg). The HR climbed to (137

bpm).

During Stage 1 of the test, which lasted (1 minute and 10 seconds), and the blood pressure

(BP) reached (130/70 mm Hg). The HR increased to (150 bpm) as the test went to 2 minutes

and 50 seconds, and the BP was measured at (136/76 mm Hg).

At the 4-minute point, the participant's heart rate continued to rise, reaching (159 bpm),

while his blood pressure rose to (140/82 mm Hg).

During Stage 2 of the test, heart rate peaked at (169 beats per minute) at 5 minutes and 20

seconds, and the blood pressure was (144/90 mm Hg). At this moment, the Rating of

Perceived Exertion (RPE) was recorded as 9, suggesting a high degree of perceived exertion.
During the active recovery phase after 2minutes, that followed the test, the participant's heart

rate progressively reduced to (125 bpm) and his blood pressure dropped to (126/64 mm Hg).

These post-test measurements show the body's ability to recover quickly.

Overall, the results of the submaximal bike test show a significant increase in HR and BP as

exercise intensity increased. The circulatory system of the individual responded to the

workout demands, and the RPE of 9 indicates a high level of effort during the test. The quick

post-test recovery shows that you have strong cardiovascular fitness (YMCA Sub Max Cycle

Ergometer Test, n.d.)

TIME(MINUTES) HEART RATE BLOOD PRESSURE

(BPM) (mm Hg)

PRE-TEST 87 120/62

STAGE 1 137 130/70

AT (1min10seconds)

STAGE 1 150 136/76

At (2min50seconds)

STAGE 2 159 140/82

At (4minutes)

STAGE 2 169 144/90

At (5min50seconds)

Active Recovery 125 126/64

RATE OF PERCIVED EXERTION = 9

DISCUSSION:

In conclusion, the submaximal cycle ergometer test developed in this study yields relatively

accurate estimates of treadmill maxVO2 values in young, healthy adults. The proposed cycle

protocol requires only a moderate level of exertion, and is a convenient and time-efficient

means of estimating cardiorespiratory fitness. Minimal shrinkage should be realized when

this regression model is used to predict max VO2 on other young, healthy adults who possess

a similar age, body mass, and fitness level as this sample (George et al. (2000).

Overall, the test results show that the participants' cardiovascular systems responded

adequately to increasing exercise intensity, indicating their cardiovascular fitness and ability

to adapt to aerobic demands. The capacity to recover quickly during the active recovery

phase is a sign of good cardiovascular health and fitness. This ability is critical for general

health and sports success. The participant's RPE of 9 indicates that they were pushing

themselves during the test. This can assist guide training intensity adjustments or set fitness

goals. The submaximal bike test revealed important information about the participant's

cardiovascular response to exercise. The findings show a significant cardiovascular reaction,

quick recovery, and a high degree of perceived exertion during the test. These data will help

to guide future training and exercise suggestions.

It is essential to note that the interpretation and application of these test results should be

conducted in consultation with a healthcare or fitness professional to ensure they align with

the participant's specific health and fitness goals.

REFERENCES:

YMCA Submaximal Cycle Ergometer Test. (n.d.-b).

https://www.topendsports.com/testing/tests/ymca-submax-cycle.htm#:~:text=The

%20YMCA%20Sub%2DMaximal%20Cycle,until%20their%20maximum%20heart

%20rate.

ExRx.net : YMCA sub Max cycle Ergometer test. (n.d.-b).

https://exrx.net/Testing/YMCACycleTest

George, J. D., Vehrs, P. R., Babcock, G. J., Etchie, M. P., Chinevere, T. D., & Fellingham, G.

W. (2000b). A Modified Submaximal Cycle Ergometer Test Designed to Predict

Treadmill VO2max. Measurement in Physical Education and Exercise Science, 4(4),

229–243. https://doi.org/10.1207/s15327841mpee0404_3