Aerobic capacity

prep/training methods/fitness tests

what are the 4 aerobic capacity fitness tests?

• direct gas analysis (VO2 max test)

• 12 min cooper run

• queen’s college step test

• multi-stage fitness test

what is the direct gas analysis test for aerobic capacity and how is it performed?

what is it:

• A laboratory test that directly measures oxygen consumption to determine aerobic fitness.

How is it performed:

• Performed on a treadmill or cycle ergometer

• The participant wears a mask to measure expired gases while intensity increases until exhaustion.

• More oxygen exhaled by elite performer due to efficient gas exchange

• Measures what oxygen is being inhaled or exhaled

what is the 12 min cooper run test for aerobic capacity and how is it performed?

what is it:

• A field test estimating aerobic fitness by measuring distance run in 12 minutes.

how is it performed:

• Participant runs continuously for 12 minutes

• Total distance covered is recorded and compared to norms

what is the queens college step test for aerobic capacity and how is it performed?

what is it:

• A submaximal step test estimating aerobic fitness using recovery heart rate.

how is it performed:

• Step up and down on a 41.3cm high bench for 3 minutes at a set cadence

• Heart rate taken for 15 seconds, 5 seconds after completion of 3 mins of stepping

what is the multi stage fitness test for aerobic capacity and how is it performed?

what is it:

• A progressive shuttle run test estimating aerobic capacity

how it is performed:

• Run 20m shuttles in time with audio beeps

• Speed increases each level

• Test ends when participant cannot keep up

• Each shuttle is timed to an audio cue

• Level and shuttle completed are compared to a standardised table which will equate to a VO2 max store

what are some advantages and disadvantages of the direct gas analysis test for aerobic capacity?

Advantages:

• Very accurate and detailed

• Physiological data

• Measures true VO₂ max.

• Direct objective measurement

• Can do with variety of ergometers

Disadvantages:

• Expensive

• Requires specialist equipment and trained staff

• Maximal effort required - have to be motivated to go to limit

• Not suitable for everyone (underlying health conditions etc.)

what are some advantages and disadvantages of the 12 minute copper run test for aerobic capacity?

Advantages:

• Simple and cheap

• Normative data

• No specialist equipment

• Good for testing large groups

Disadvantages:

• Requires high motivation

• Pacing mistakes affect score

• Weather can influence performance

• Prediction not actual measurement

• Not sport specific

• Motivation required - supposed to go to exhaustion

• Only good for healthy participants

what are some advantages and disadvantages of the queens college step test for aerobic capacity?

Advantages:

• Safe (sub-maximal)

• Quick

• Minimal equipment required

• Normative data

• HR easy to monito

Disadvantages:

• Less accurate than lab tests

• leg length can affect results

• requires correct rhythm

• Step height effects of differing heights differently

what are some advantages and disadvantages of the multi stage fitness test for aerobic capacity?

Advantages:

• Good for team sports

• Tests many people at once

• Progressive and challenging.

• Simple and cheap

• Published tables of VO2 max

• Normative data

Disadvantages:

• Highly dependent on motivation- train to exhaustion

• Maximal effort required

• Turning technique affects score

• Not sport specific

• Only good for healthy participants