Ross Submaximal Treadmill Protocol

Treadmill speed 3.4 mph throughout test. Elevation is increased every three minutes. The change is 3% per stage for women and 4% per stage for men. Submaximal heart rate is measured last 15 seconds of every minute. The Submaximal heart rate should not exceed 150 to 155 bpm.

*Do not go to Stage II if the heart rate exceeds 140 at state I; this person is unfit. *Stages IV and V should only be used for individuals under age 50. *Never go to the next stage if the heart rate exceeds 145 bpm.

Stage I: ______Stage II: ______Stage III: ______

Stage IV: ______Stage V: ______

If heart rate is known, substitute it for 220 - age portion of formula. ExHR = Exercising Heart Rate and must be within the range of 45 to 70% of heart rate reserve. Formula for estimating VO2max from Ross Submaximal Treadmill Protocol:

Formulas for estimating VO2 max from Ross Submaximal Treadmill Protocol:

Women: VO2 (mL/kg/min) = (VO2 from table) x (220 - age - 73) divided by ExHR - 73 Men: VO2 (mL/kg/min) = (VO2 from table) x (220 - age - 63) divided by ExHR - 63

Ross Submaximal Treadmill Protocol Percent VO2 Stage Minutes MPH METs Grade (mL/kg/min) Women I 1-3 3.4 0 14.9 4.25 II 4-6 3.4 3 18.4 5.27 III 7-9 3.4 6 22.0 6.29 IV 10-12 3.4 9 25.6 7.31 V 13-15 3.4 12 29.2 8.33 Men I 1-3 3.4 0 14.9 4.25 II 4-6 3.4 4 19.6 5.61 III 7-9 3.4 8 24.4 6.97 IV 10-12 3.4 12 29.2 8.33 V 13-15 3.4 16 33.9 9.09 Ross Submaximal Treadmill Protocol Results Graph YMCA Submaximal Step Test

Set a metronome to 96 bpm for a three minute submaximal step test onto a 12 inch high (30.5 cm) step bench. Step to a four beat cycle up, up, down, down. At the end of the three minute stepping period, immediately sit down and begin counting the heart rate for one minute.

ExBpm: _____

McArdle Step Test:

Standard error is 16%. You will need a 16.25 inch high step (41.28 cm). Men should step at a 24 step per minute rate (96 bpm), while women step at 22 steps per minute (88 bpm). Step for three minutes and remain standing. Wait five seconds and take a 15 second pulse. Multiply the 15 second pulse by four to convert beats per minute.

The maximal oxygen uptake in mL/kg/min is estimated using the following equations: Men: VO2max = 111.83 - (0.42 x HR) Women: VO2max = 65.81 - (0.1847 x HR)

ExHr: _____ VO2max: _____

The Rockport Fitness Walking Test (1-Mile Walk)

Walk for one mile on a flat level surface, preferably a quarter mile running track. Before test, warm up by walking and performing light stretching exercises. This is a near maximal effort test. After completing test, take a 10 second pulse and multiply by six for bpm. Record the bpm along with the walk time in minutes. After test completion walk for another five minutes to cool down.

ExBpm: _____ Time (minutes): _____ VO2: _____

Women: VO2 (mL/kg/min) = 132.85 - (0.388 x age) - (0.077 x weight lbs) - (3.265 x mile walk time in minutes) - (0.156 x exercise HR)

Men : VO2 (mL/kg/in) = 139.168 - (0.388 x age) - (0.077 x weight lbs) - (3.265 x mile walk time in minutes) - (0.156 x exercise HR)

The standard error of the estimate of maximal oxygen uptake from the Rockport walking test is 5.0 mL O2/kg/min. This is about 1.0 mL O2/kg/min better than most submaximal bike, treadmill, or step tests. BYU Jog Test

Replace the walking with jogging. Test requires a 1 mile jog on a flat level surface. Warm up and cool down properly. The goal is to jog the mile at a steady and suitable pace. It’s a submaximal effort, not an all out or maximal effort test. Exercise heart rate should be less than 180 bpm, and men should not jog at a pace faster than eight minutes per mile and women should not jog faster than nine minutes per mile.

ExBpm: _____ Time (minutes): _____ VO2max: _____

Use the following equations to estimate maximal oxygen uptake:

Women: VO2 = 100.5 - (0.164 x weight in kg) - (1.438 x mile jog time in minutes) - (0.193 x exercise HR)

Men: VO2 = 108.44 - (0.164 x weight in kg) - (1.438 x mile jog time in minutes) - (0.193 x exercise HR).

Note: the standard error of this test (SE = 3.0 mL/kg/min) is half that of the submaximal bike, treadmill, and step tests.