Fitness Testing - Rockport Walk Test

• description: The purpose of this test is to walk as fast as possible for 1 mile. After you have completed the mile, immediately take your pulse rate. If you do not have a heart rate monitor, you can manually count the number of beats for 10 seconds, and then multiply that by 6 to get your minute heart rate. Note the time it took to complete the mile.
• scoring: A VO2max score can be calculated using the following equation:
  females: VO2 = 139.168 - (0.388 x age) - (0.077 x weight in lb.) - (3.265 x walk time in minutes) - (0.156 x heart rate). males: add 6.318 to the equation for females above.
• equipment required: stopwatch, smooth and level marked 1 mile track, paper and pencil, heart rate monitor (optional).
• target population: Suitable for both males and females of poor fitness who would not be able to complete a similar distance run test.
• advantages: minimal equipment and costs are required, and the test can be self-administered.
• disadvantages: This test is too easy for highly fit people. Also, since you must walk as fast as possible, the accuracy of this test depends on your pacing ability and level of motivation.

Fitness Testing - Cooper 12 minute run

• purpose: to test aerobic fitness (the ability of the body to use oxygen to power it while running)
• equipment required: flat oval or running track, marking cones, recording sheets, stop watch.
• description / procedure: Place markers at set intervals around the track to aid in measuring the completed distance. Participants run for 12 minutes, and the total distance covered is recorded. Walking is allowed, though the participants must be encouraged to push themselves as hard as they can.
• scoring: There are several equations that can be used to estimate VO2max (in ml/kg/min) from the distance score (a formula for either kms or miles):
  
  
  VO2max = (35.97 x miles) - 11.29.
  VO2max = (22.351 x kilometers) - 11.288
  

Score
Male
A ( excellent ) > 2.7 km
B ( good ) 2.3 km – 2.7 km
C ( average ) 1.9 km – 2.3 km
D ( below average ) 1.5 km – 1.9 km
E ( poor ) <>

Female
A ( excellent ) > 2.2 km
B ( good ) 1.8 km – 2.2 km
C ( average ) 1.4 km – 1.8 km
D ( below average ) 1.0 km – 1.4 km
E ( poor ) <>

The adjacent table also gives general guidelines for interpreting the results of this test for adults. These results are based on a few sources and are only approximate values.

• target population: This test can be modified to be suitable for most populations. For those who are unfit or unable to run, there are similar walking tests that can be performed.
• validity: Cooper (1968) reported a correlation of 0.90 between VO2max and the distance covered in a 12 min walk/run.
• reliability: the reliability of this test would depend on practice, pacing strategies and motivation level. There should be good reliability if these issues are addressed.
• advantages: large groups can be tested at once, and it is a very cheap and simple test to perform.
• disadvantages: practice and pacing is required, and performance on this test can be affected greatly by motivation.
• variations / modifications: The test can also be conducted by running on a treadmill for 12 minutes, set to level 1 (1 percent) incline to mimic outdoor running. There are many variations of the walk / run test. A very similar test is the Balke 15 minute run.
• references: The original article that describes this test: Cooper, K. H. (1968) A means of assessing maximal oxygen uptake. Journal of the American Medical Association 203:201-204.

Fitness Testing - 2 km Walk Test

This test of cardiovascular endurance is part of the Eurofit Test Battery for Adults.

Equipment required:

stopwatch, marked 2 km track or path on level ground with firm and smooth surface, heart rate monitor (optional).

Description:

The test involves a walking as fast as possbile over 2 km. The walking time and the heart rate are recorded at the end of the test. Heart rate can be measured using the manual method or using a heart rate monitor (more information on measuring heart rate)

Scoring:

The results are calculated from the time of the 2 km walk, heart rate (HR) at the end of the walk, body mass index (BMI) and age. Norms are available to place individual scores within a fitness category. VO2max can be calculated by using the following formula (Oja & Tuxworth, 1995):

VO2max (ml/min/kg) = 116.2 – 2.98 × walking time (sec) – 0.11 × HR – 0.14 × age – 0.39 × BMI

Target population: Adults aged 20-65 of poor fitness who would not be able to complete a running test.

Reliability: good, except with people with a high VO2max.

Advantages: minimal equipment and costs involved, can be self-administered or large groups at once.

Disadvantages: this test is too easy for the highly fit person. One of the other running tests would be better suited.

Senaman Aerobik

Melabur selama 30 minit sehari untuk melakukan senaman aerobic seperti joging, berbasikal atau berenang boleh membantu kita untuk hidup sihat dan ceria.
Apakah kelebihan melakukan senamam aerobik? Bagaimana senaman aerobik memberi kesan kepada jantung, paru-paru dan edaran darah kita?

Tindak balas senaman aerobic terhadap tubuh badan.

Semasa menjalani senaman aerobic, kita menggerakkan secara berulang-ulang kumpulan otot-otot yang besar pada tangan, kaki dan pinggul. Hasil dari pergerakan yang berulang-ulang ini, badan kita akan memerlukan oksigen yang banyak. Ini menyebabkan kita akan bernafas lebih cepat dan lebih dalam. Jantung kan berdenyut lebih laju dan akan meningkatkan aliran darah ke seluruh badan dan ke paru-paru untuk mengambil lebvih banyak oksigen. Salur darah halus (capillaries) akan terbuka lebih luas untuk membenarkan lebih banyak oksigen di serap dan di bawa ke otot-otot yang berkenaan seterusnya menyahkan hampas seperti co2 dan acid lactic dari system badan. Badan kita akan juga mengeluarkan `endorphins’, penghalang gejala sakit semulajadi yang meningkatkan rasa sihat.

Kesan Kesihatan hasil Senaman Aerobik

Dengan tidak mengambil kira umur, berat badan atau kebolehan fizikal seseorang, senaman aerobic tetap akan memberi impak yang positif terhadap tubuh badan. Apabila tubuhb badan telah menjalani senaman aeribik yang berkala, system badan akan menjadi lebih efisen.

1. Menurunkan risiko serangan penyakit. Senaman aerobic boleh menurunkan risiko serangan penyakit seperti darah tinggi, sakit jantung, kencing manis, serangan angina ahmar dan beberapa jenis kanser. Senaman aerobic yang rengan seperti berjalan mengurangkan risiko perputan tulang.

2. Membantu mengurus gejala penyakit kronik. Senaman aerobic membantu menurunkan darah tinggi, membantu mengawal pengeluaran gula berlebihan dan boleh mengurangkan sengal-sengal otot. Bagi mereka yang pernah mengalami serangan jantung, senaman aerobik dapat mengurangkan risiko serangan seterusnya.

3. Mengurangkan lemak berlebihan. Senaman aerobic jika di turuti dengan permakanan seimbang yang sihat boleh mengurangkan lemak yang berlebihan dalam badan dan mengekalkan berat badan unggul.

4. Mencegah serangan Virus. Senaman aerobic mengaktifkan system imunisasi dan ini mengurangkan risiko serangan virus seperti deman seselma dan batuk.

5. Membersihkan salur darah. Senaman aerobic meningkatkan kepekatan Lipoprotein Densiti Tinggi (HD) atau yang sering di sebut sebagai ‘kolesterol baik” dan menurunkan kadar Lipoprotein Densiti Rendah (LDL) atau yang sering di sebut sebagai “kolesterol jahat” di dalam darah. Ini akan mengurangkan plak dalam darah.

6. Menguatkan Jantung. Otot-otot jantung kan menjadi semakin kuat. Jantung yang kuat TIDAK SEMESTINYA berdenyut laju tetapi jantung yang kuat akan mengepam lebih banyak darah ke seluruh badan.

7. Meningkatkan keceriaan. Kekuatan jantung akan mengurangkan perasan gementar dan debaran. Ini menimbulkan raya tenang dan ceria dalam kehidupan.

8. Menambah Stamina. Pada peringkat permulaan senaman aerobic akan memenatkan tetapi setelah menjalani beberapa latihan, stamina (dayatahan menjalani aktiviti) akan meningkat dan mengurangkan kepenatan.

9. Aktif sepanjang hayat. Adalah di jangka mereka yang sering manjalani senaman aerobic akan terus aktif sehingga hari tua. Selain dari itu, mereka juga akan terus cergas, tangkas dan tajam pemikiran.

Bagaimana Bermula.

Jika anda berumur 40 tahun dan keatas eloklah bermula dengan mendapatkan pemeriksaan dari doctor kesihatan anda. Setelah mendapat ‘OK’ dari doctor anda, mulakan latihan dengan senaman regangan untuk mengelakkan kecederaan sendi. Mula dengan berkjalan kaki selama 5 minit setiap pagi dan petang selama satu minggu. Tambah 2 hinga 5 minit pada minggu kedua.

Apabila sudah boleh berjalan berterusan tanpa berhenti selama 20 minit, tingkatkan kelajuan atau mula berlari-lari anak. Mula berjoging apabila anda telah yakin anda mampu melakukannya.

Untuk mengelakkan dari rasa jemu, tukar aktiviti kepada aktiviti lain seperti berbasikal, berenang, mendayung, atau mendaki bukit. Rujuk kepada pakar kecergasan untuk program yang lengkap.

Hidup sihat dan ceria sepanjang hayat.