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  2. Sep 17, 2012  For example, if you as a 1500m runner have high level general endurance, you can perform at a relativley high level also at 10K, but you can’t compete 10K runners who have been developing their distance specific endurance. Types of Endurance training. As mentioned above, your endurance training is always a combination of different training.
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  4. Maximum Strength & Strength Endurance Tests. Here is a list of strength and strength endurance fitness tests. Which ones to use? Read the discussion about strength fitness testing. See also the anaerobic tests of power, speed and anaerobic capacity.

Cardiovascular endurance is described as the ability to perform large-muscle dynamic, moderate-to-high intensity exercise for prolonged periods. This can be tested in a variety of ways. There are many types of standardized tests developed by professionals to test cardiovascular endurance. Some of these tests require specialized equipment in order to be performed properly and accurately. However, there are also tests that can be done with minimal equipment or outside resources that will give you an accurate measurement of your cardiovascular endurance.

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Vo2 Max

Vo2 Max, or maximal oxygen consumption, is the maximal amount of oxygen one is able to use during exercise. This is the most valid index of aerobic fitness. Measurement of Vo2 max through indirect calorimetry is expensive and requires trained personnel. The individual is required to exercise to exhaustion, on a treadmill or cycle ergometer. Throughout the test, oxygen consumption, carbon dioxide production and volume of air are measured with special equipment. These tests require trained personnel and expensive equipment.

Mile Run/Walk

The mile run/walk requires no extra equipment. The goal of this test is to cover a one-mile distance as quickly as possible. This test is a maximal effort test and should only be performed by healthy individuals. In order to perform this test, you simply need to measure the time it takes you to cover one mile. Time should be recorded and can be compared using tables and statistics, which will give you a measure of your cardiovascular endurance.


The PACER test is a multistage 20-meter shuttle run. You will run from one side to the other of your 20-meter distance for as many repetitions as you can. The pace by which you run is set on a CD and the intervals get faster each minute so that eventually you cannot maintain the pace and cannot continue running. Your total repetitions should be counted and recorded.

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For any test measuring cardiovascular endurance, there are standardized tables that allow you to rate your results. These tables will show you how you rank and usually will evaluate you by putting you in a category of low, fair, average, good and high.

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Aerobic fitness tests are useful for determining your aerobic fitness level and for seeing your improvement after a period of aerobic exercise training. Free database editor for macos. Sub-maximal exercise tests do not require all-out effort and can be effective in estimating and predicting your maximal oxygen uptake. Aerobic fitness tests can be done on a treadmill, an exercise bike or on a track or other safe place to walk or run.


Regardless of the type of fitness test used, the American College of Sports Medicine, or ACSM, recommends that certain procedures be followed. It recommends obtaining your resting blood pressure and heart rate immediately before starting your exercise. It also suggests that you become familiar with the equipment used during the test and the testing procedures. A certified exercise specialist can help you determine which type of sub-maximal fitness test is right for you and use the appropriate formula to interpret your results after testing.

Rockport Walk Test

The Rockport Walk Test is a sub-maximal exercise test that can be done on a treadmill or on a track. It is used for people who are generally less fit and cannot run for very long, if at all.


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Walk as fast as you can for one mile, but at a pace that you can sustain for the entire distance. Immediately after you complete the mile, check your heart rate and note the time it took you to complete the distance. You will use this number as well as your weight, age and gender to determine your results.

Read more:Physical Fitness Tests & Activities

One-mile Jog Test

The 1-mile jog test is typically used for fitter people, compared to the Rockport Walk Test.


Using a scale, record your weight. Warm up for 10 minutes with an easy jog. Set your stopwatch and jog one mile at a steady pace. To make sure the test stays sub-maximal, your run time should not be less than eight minutes for men or less than nine minutes for women. Upon finishing the mile, immediately take your pulse and record your heart rate. You will need your weight and heart rate to calculate your results.

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YMCA Cycle Test

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The YMCA Cycle Test is a multi-stage sub-maximal test that can also help you estimate your aerobic fitness, however it is more applicable for cyclists who are already familiar with the equipment. This test should be administered by an exercise specialist as it requires specific procedures and equipment, including a cycle ergometer and a blood pressure cuff.

Prior to the test, weight, height, resting blood pressure and resting heart rate should be recorded. You should also adjust the seat and handle bars and practice the pacing before the test begins.


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Begin by pedaling at a rate of 50 RPM for three minutes. At the end of the stage, heart rate and blood pressure are recorded and the work load is increased based on heart rate. Do the same in stages two and three, adjusting the work load as necessary. At minute 9, the test is complete and there is a 5-minute cool down.

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Throughout the test, the administrator will measure and record your blood pressure and pulse and ask you your rate of perceived exertion, or RPE. This is a scale that measures your feelings of fatigue and how strenuous the exercise is for you. All of the information collected will be used by the administrator to determine your results.