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BES Course Lecture 5 Exercise Prescription Cardiorespiratory Endurance Programmes Worksheet

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BES Course Lecture 5 Exercise Prescription Cardiorespiratory Endurance Programmes Worksheet

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OFFICIAL (CLOSED) \ NON-SENSITIVE

School of Sports, Health and Leisure


Basic Exercise Science Course
Lecture 5: Exercise Prescription Cardiorespiratory Endurance
Programmes

Students’ Worksheet
1. Queen’s College Step Test

Video: https://www.youtube.com/watch?v=IkdAr-2_v9Y

The Queen’s College Step test is one of many variations of step test procedures, used to determine aerobic
fitness.

• Purpose: this sub-maximal test provides a measure of cardiorespiratory or endurance fitness (see
also other step tests)

• Equipment required: 16.25 inches / 41.3 cm step, stopwatch, metronome or cadence tape, heart
rate monitor (optional).

Procedure

This requires the athlete to step up and down on the step for 3 minutes at the following rate: male 24
steps/minute (96bpm) and female 22 steps/minute (88bpm)

• The athlete warms up for 5-10 minutes


• The assistant sets up the metronome to the required steps/minute pace (Male 24 steps/ 96bpm and
Female 22 steps/ 88bpm)
• The assistant gives the command “GO”, starts the stopwatch and the athlete commences the test
• The assistant ensures the athlete maintains the required steps/minute pace
• The assistant stops the test after 3 minutes and records the athlete’s heart rate for 15 seconds

Multiply this 15 second reading by 4 will give the beats per minute (bpm) value to be used in the calculation
below.

Scoring: an estimation of VO2max can be calculated from the test results, using this formula (McArdle et
al.,1972). A rating can be determined using the VO2max norms.

o men: VO2max (ml/kg/min) = 111.33 - (0.42 x heart rate (bpm) )

o women: VO2max (ml/kg/min) = 65.81 - (0.1847 x heart rate (bpm) )

Reference: W.D. McArdle et al. (1972) Reliability and interrelationships between maximal oxygen uptake,
physical work capacity and step test scores in college women. Medicine and Science in Sports, Vol 4,
p182-186.

Gender: _______________ HR at end of test: ______________bpm

Estimated VO2max: ________________

1|Page
Copyright © Republic Polytechnic
OFFICIAL (CLOSED) \ NON-SENSITIVE
School of Sports, Health and Leisure
Basic Exercise Science Course
Lecture 5: Exercise Prescription Cardiorespiratory Endurance
Programmes

Earle & Baechle (2004), NSCA's Essentials of Personal Training (2nd Ed.), Human Kinetics Publishers:
Champaign, United States. Pg 253.

2|Page
Copyright © Republic Polytechnic
OFFICIAL (CLOSED) \ NON-SENSITIVE
School of Sports, Health and Leisure
Basic Exercise Science Course
Lecture 5: Exercise Prescription Cardiorespiratory Endurance
Programmes

2. Select one of your team members as a subject. Each team will design a protocol that includes a warm
up (5-10mins), a main body and a cool down (5-10mins). For the main body, the subject should be
exercising the cardiovascular system in an appropriate training intensity based on the chart below. The
warm-up and cool-down are cardiovascular-based and serve their primary roles. Each team will be
allocated to conduct one of the three modes of exercise: treadmill, cycle ergometer and rowing ergometer.
After completion, all teams are to conduct a gallery walk to demonstrate how to achieve the appropriate
training intensity for cardiovascular training.

Subject’s Name: Exercise mode: Treadmill

Maximum HR: Resting HR:

Suggested training intensity:


%HRmax:______ to _______ % HRR: ______ to _______ RPE: _______ to _______

HR = bpm to bpm

Treadmill speed HR (bpm) RPE

Warm up
(5-10mins)
Main body (4th min) =
(15mins) (9th min) =
(14th min) =
Cool down
(5-10mins)

~ End of worksheet ~

3|Page
Copyright © Republic Polytechnic

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