Cardiovascular fitness has been dubbed the most critical aspect of physical fitness. Exercising our cardiovascular system helps ward off cardiovascular disease (heart attack, stroke, high blood pressure, etc.). We should move our bodies with the intention of improving our cardiovascular health most days of the week.  
 
There are numerous modes of cardiovascular exercise; aerobic exercise which is usually continuous and rhythmic, or anaerobic exercise which has varying of intensity and time intervals. Cardiovascular exercise includes weight-bearing, impact activities (running, jumping, dancing) and lower impact activities (walking, cycling, swimming). The most effective cardiovascular exercises use the largest muscles of our bodies (the legs, glutes) and the addition of arm movement intensifies the exercise (cross-country skiing, swimming, swinging arms while walking). 

In this lab you will rate your cardiovascular fitness level according to two tests. 

PART 1 |Complete the 3 - Minute Step Test 

Follow the instructions given at the following website: https://www.sparkpeople.com/resource/fitness_articles.asp?id=1115 

15 second post-test heart rate:_______ x 4 = ________ beats per minute  

Classification score (see chart below):__________________________________ 

Taking your pulse: https://www.youtube.com/watch?v=_MZlKFivGPw 

Step Test Rating Chart
Classification	60 second heart rate
High performance zone	84 or less
Good fitness zone	85-95
Marginal zone	96-119
Low zone	120 and above

 
PART 2 | Complete one of the following tests:  

 

Option 1: The Rockport Fitness Walking Test: 

https://www.verywellfit.com/rockport-fitness-walking-test-calculator-3952696 

 

INSTRUCTIONS 

• Walk for one mile as quickly as possible without straining or running 

• Record the time it took you complete the walk 

• Immediately after the walk, take your 15 sec pulse count and multiply this by 4 to get your 1-minute heart rate (record your pulse count and calculations below) 

 

Recording: Please write down the following: 

 

Time to complete the walk:  __  Heart rate: 15 second post-test heart rate:  ___x4 =  _____ beats per minute 

 

Calculations:  

With your phone or computer, please go to this website: http://www.exrx.net/Calculators/Rockport.html or use the QR code below. Input your data in the right hand column then click the “Calculate” button at the bottom of the chart. 

 

Please record the following: VO2 Max:     Rating:    (“Excellent", "Good", "Average", "Fair", or "Poor") 

 
Note: for more info on your score, go to the bottom of the calculator web page and click “Explanation of test results” 

 

Option 2: 12-Minute Walk/Run Test: 

https://www.topendsports.com/testing/tests/cooper.htm 

 

INSTRUCTIONS 

• Walk or run as far as you safely can for 12 minutes 

• Calculate your total distance covered in 12 minutes in miles  

 

Calculations: 

With your phone or computer, please go to this website: http://www.exrx.net/Calculators/MinuteRun.html or use the QR code below. Input your data in the right hand column then click the “Calculate” button at the bottom of the chart (see next page). 

 

 

Recording: Please record the following for your 12 minute run:  

 

VO2 Max:     Rating:    (“Excellent", "Good", "Average",  
"Fair", or "Poor") 

 
Note: for more info on your score, go to the bottom of the calculator web page and click “Explanation of test results” 

 

Option 3: The Beep Test: 

https://www.topendsports.com/testing/tests/20mshuttle.htm 

 

INSTRUCTIONS 

• Set up cones 20 meters apart on solid surface 

• Use following timer : https://www.youtube.com/watch?v=e0U_yQITBks 

• Continue running between the cones until you can no longer keep up to the beeps 

• Record the stage at which you can no longer continue 

 

Beep Test stage: ____________________   Fitness Score: _____________________________ 

(use the chart below) 

 

Beep Test Rating Chart
Classification	Men	Women
Excellent	> 13	> 12
Very good	11 – 13	10 – 12
Good	9 – 11	8 – 10
Average	7 – 9	6 - 8
Poor	5 – 7	4 - 6
Very poor	< 5	< 4

 

PART 3 | Reflect Complete a one-page reflection answering the following questions: 

Part 3: Reflective Questions 

1. What was your score on the Step test and was this what you expected? 

 

 

 

 

 

 

 

 

 

2. Which test did you choose on the optional test (walk, 12 min run or beep test) and why?  

 

 

 

 

 

 

 

 

3. Were the resuts of both tests consistent or different and were they what you expected   

 

 

 

 

 

 

 

 

 

4.  How do the results of these tests inform your current cardiovascular fitness plan?  

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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