Submaximal Aerobic Capacity and Its Benefits:
A submaximal aerobic capacity test is a very effective and straightforward way to assess
a persons aerobic endurance as it is an assessment that measures the ability to participate in some
type of physical activity with restricted oxygen intake. This then provides an approximation of
their maximum oxygen which tells us the measurement of the individuals aerobic fitness. These
tests are performed at a lower intensity than a maximal aerobic fitness test, which allows all
levels of fitness to participate because it is generally a safer option (Heyward & Gibson, 2014).
The submaximal aerobic capacity test provides beneficial awareness into a persons fitness level.
Once a person participates in this test, a fitness professional is then able to calculate their VO2
max which helps the professional design a program personalized to their personal goals. By
doing this, it helps to reduce the chances of injury occurring by utilizing their strengths and
improving any weaknesses they may have. When a fitness professional is able to create this
detailed plan tailored to their client, they have a better chance of keeping the client engaged and
dedicated to the goals they set at the beginning. Something that is important to continue to do is
perform submaximal tests on a regular basis to allow the clients to see their progress.
For the purpose of this study, we are going to be looking at college-aged participants and
what test protocols are most appropriate for this population for measuring submaximal aerobic
capacity. The tests that I believe to be most appropriate are the 1-mile jog test, YMCA bicycle
test, and the Walking test. The three tests listed above have been selected based on the
population that is being looked at and the accuracy of the tests when utilized.
1-mile jog test:
The first test chosen for the college-aged population is the 1-mile job test. This test is a
great tool to evaluate cardiovascular fitness as well as assess an individual’s running
performance. The measurements taken during this test are the heart rate of the subject and also
the time it took for them to complete the one mile (Heyward & Gibson, 2014). The items used to
gather this data are a heart rate monitor, either a wrist band or chest strap, and a stopwatch. The
data that is looked at, the time to complete the jog and the heart rate, give a good suggestion of
the subjects cardiovascular levels. This test was chosen because it is a very simple test, it
requires very little equipment to be used, and it is accessible to anyone who would like to
perform it. By completing this test, the individual can continue to improve their cardiovascular
health and track their progress as they do so.
The data that would be collected from the 1-mile jog test is as follows:
1. Time: This measurement would provide indications on the individuals running
performance.
2. Heart rate: The measurements taken would be the average and maximum heart rate,
both of which would allow us to see where the individual is in regards to cardiovascular
levels.
Instructions:
The instructions for this test are fairly straight forward as the individual participating
would begin by jogging slowly for a brief warm up. Once they are warmed up, they will begin to
increase their pace to a moderate level in hopes to get the shortest time while covering the
greatest distance. For the 1-mile jog test, it can be completed outdoors or inside on a treadmill,
which is what makes it so accessible to anybody that is looking to perform it. The results that are
found are then used to improve their health and set any goals that they want to achieve.
YMCA submaximal bicycle test:
Following the 1-mile jog test, the YMCA submaximal bicycle test would be next. This
specific test is used to assess submaximal aerobic capacity. The bicycle is a stationary bicycle
and it measures the subjects capability to execute aerobic exercise at a moderate level (Heyward
&Gibson, 2014). Items that are required to complete this test are a stopwatch, a cycle ergometer,
a metronome, a HR monitor, and an ECG monitor. The YMCA submaximal bicycle test
objective is to achieve a heart rate between 110-150 two different times and to have a decent
spread between. Once achieved, the information from this specific test gives an understanding to
the subjects aerobic levels which the fitness professional can then take to generate a personalized
workout plan and they can use it to monitor their future progress.
The data that would be collected and equipment used for the YMCA bicycle test would be as
follows:
1. Bicycle: During the YMCA submaximal test, a stationary bicycle would be used. The
bicycle would need to have a screen showing time, distance, and speed; it should also
have resistance that is adjustable.
2. HR Monitor: During the YMCA submaximal test, a monitor that can track the
subjects heart rate is very important because the HR needs to be measured while the
subject is on the bicycle completing the test. This device can either be worn on the
subjects wrist or across their chest in order to receive the most accurate numbers.
3. Increments: This test is performed by increasing the amount of work done every three
minutes. To do this, the subject can either preserve the same speed or increase the
resistance.
Instructions:
In order to perform this test effectively, the seat of the bicycle needs to be adjusted to the
individuals height. When measuring where the seat should go, the subject should be able to
extend their leg almost to full extension and their foot needs to be in the downward position in
the pedal with a very minimal bend in the knee. The workload will last for three minutes and
have a fifty rpm. During the exercise, the heart rate will be taken of the subject and if it is
determined that the target HR isn’t reached, they will move on to the next action.
Walk Test
Lastly, the subject will perform the walking test. This test is the simplest out of the three
but is very effective as it provides a measurement of the subjects ability to cover a specified
distance within a certain amount of time (Heyward & Gibson, 2014). This test was constructed to
assess a subjects cardiovascular endurance and physical health. One of the things about this test
that is why it’s preferred is because it is low-impact and is very easy to administer.
The equipment that would be used for the walking test would be as follows:
1. Flat surface: This test requires a flat surface for the subject to walk. This can be as
simple as a track outdoors, a treadmill in the gym, or even a long hallway.
2. Stopwatch: This test needs a stopwatch in order to time the subject precisely.
3. Measuring tape: The walk test needs a measuring tape in order to mark the distance
that the subject covers.
Instructions:
The subjects will conduct this test on a flat surface such as a running track and they will
come with proper apparel such as athletic clothing and tennis shoes. The subjects will be
encouraged to perform the one mile around the track as quickly as they can. Once the one mile
has been completed, the subject will have a pulse reading of fifteen seconds. Following the pulse
reading, the college-aged subjects will take their pulse value and input it into a VO2 calculation
in order to determine their aerobic production (Heyward & Gibson, 2014).
Conclusion
Submaximal aerobic capacity tests are an extremely effective way to assess the subjects
endurance and also to provide a good look at their VO2 max. These tests are easily accessible
and safe to perform for any level of fitness. The benefits of performing these tests are being able
to design a program that fits their level of fitness as well as the ability to track their health and
progress (Heyward & Gibson, 2014). Submaximal aerobic capacity tests are beneficial to anyone
no matter what level of fitness they are at, and it can successfully monitor progress and
performance.
Ashley McCord, L31654840
References
Heyward, V.H., & Gibson, A.L. (2014). Advanced Fitness Assessment And Exercise
Prescription With Online Video (7th ed.). Champaign, IL: Human Kinetics. ISBN:
9781450466004.
Neder, J. A., Phillips, D. B., Marillier, M., Bernard, A. C., Berton, D. C., & O’Donnell, D. E.
(2021). Clinical interpretation of cardiopulmonary exercise testing: Current pitfalls and
limitations. Frontiers in Physiology, 12, 552000.
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