Na'urar Ƙididdige VO₂max (Gwajin Tafiya na Rockport)

Ƙididdige matakin VO₂max ku (ƙarfin aerobic) ta amfani da Gwajin Tafiya na Rockport na Mile 1. Yi tafiya mai nisan mile 1 (kilomita 1.61) da sauri kamar yadda zaka iya, rubuta lokacin ku da bugun zuciya nan da nan bayan kammala.

Ƙididdige VO₂max

Shekaru (shekaru):

Jinsi:

Nauyin Jiki:

Lokacin Tafiya na Mile 1:minsec

Bugun Zuciya (nan da nan bayan kammala):bpm

Ƙimar Tuntuɓe na VO₂max (ml/kg/min)

Maza

Shekaru	Mara Kyau	Matsakaici	Mai Kyau	Nagari	Mafi Kyau
20-29	<33	33-38	39-45	46-52	>52
30-39	<31	31-36	37-43	44-50	>50
40-49	<29	29-33	34-40	41-47	>47
50-59	<26	26-31	32-38	39-45	>45
60+	<24	24-28	29-35	36-42	>42

Mata

Shekaru	Mara Kyau	Matsakaici	Mai Kyau	Nagari	Mafi Kyau
20-29	<28	28-33	34-40	41-47	>47
30-39	<27	27-31	32-38	39-45	>45
40-49	<25	25-29	30-36	37-43	>43
50-59	<23	23-27	28-34	35-41	>41
60+	<21	21-25	26-32	33-39	>39

Hanyar Aiki: Gwajin Tafiya na Rockport

Daidaitawa

VO₂max (ml/kg/min) = 132.853
                      - (0.0769 × Nauyi a cikin lbs)
                      - (0.3877 × Shekaru)
                      + (6.315 × Jinsi) [1 = namiji, 0 = mace]
                      - (3.2649 × Lokaci a cikin mintuna)
                      - (0.1565 × Bugun Zuciya a cikin bpm)

Tabbatarwa:
  - Kline et al., Medicine & Science in Sports & Exercise (1987)
  - Dangantaka da VO₂max da aka auna a dakin gwaje-gwaje: r = 0.88-0.93
  - Kuskuren daidaitawa: ±5 ml/kg/min

Tsarin Gwaji

Shirye-shirye: Guje wa aikin mai ƙarfi a cikin sa'o'i 24 kafin gwaji; samun ruwa sosai
Dumama: Tafiya mai sauƙi na mintuna 5-10
Gwaji: Yi tafiya mai nisan mile 1 (kilomita 1.61) da sauri kamar yadda zaka iya yayin da kake riƙe da tafiya (ba gudu ba)
Auna: Rubuta lokaci (har zuwa daƙiƙa mafi kusa) da bugun zuciya nan da nan bayan kammala
Hanya: Hanyar fili mai mita 400 (zagaye 4) ko hanyar da aka auna mai nisan mile 1