The goal of this assignment is to become familiar with estimations of cardiovascular fitness, in both an online
capacity and a field-based testing capacity. It is important to know the difference between what your clients can
calculate online, in terms of fitness capacity, and what you can indirectly test with two different protocols. This
will allow you to regularly assess fitness levels on your clients to determine if training is working to improve
cardiovascular health and fitness. The information gleaned from this assignment is invaluable and will deepen
your understanding of how to determine cardiovascular fitness and make improvements upon a baseline value.
Step 1: Using the following online calculators, enter the requisite information to gauge an estimate of your
cardiovascular fitness. The first one is part of a larger project from Europe and is interesting, with regards to
the battery of questions. For the second link, scroll down midway to the page and use the two calculators to
gauge two additional estimates of VO2max. Remember to record those values, as you will need them for your
assignment:
• https://www.ntnu.edu/cerg/vo2max
• https://www.brianmac.co.uk/vo2max.htm
Step 2: Locate a 400-meter indoor or outdoor track for the next two tests. If that is not possible, find an indoor
track that would allow you to run or walk for 1 to 1.5 miles. You will also need a heart rate monitor and watch,
preferably with GPS distance tracking. If you don’t have that, you will need to do your best to estimate distance
covered. Additionally, if you can find someone to time you during your walk and run, it would make things a bit
smoother.
Sample Solution