Step 2: Assess Your Fitness Level

1.5 Mile Run Test

The 1.5 Mile Run Test is a maximal aerobic fitness test, and is a good option only for students who have been participating in a running program during the previous six months. Conditioned individuals who have been cleared by a physician for vigorous physical activity within the year may choose this assessment.

Pre-requisite:

1. Students with a preexisting condition that affects performance, do not attempt this assessment.
2. Under-conditioned students (students who have not trained the previous 6 months) should choose the 1 Mile Walk Test.
3. Unconditioned or beginning level students should participate in a program that trains the cardiorespriatory system for at least six weeks before taking this test.
4. Men over age 35, women over age 45, need medical clearance from a doctor before performing this assessment.
5. Anyone with known risk factors for coronary heart disease, do not attempt this assessment.

Equipment:

1. A good pair of running.
2. Wear athletic shorts and t-shirt. Sweats are too warm and will affect test results.
3. A watch that indicates seconds.
4. A flat 1.5-mile course or running track. Twelve laps around the outside circuit of the Cañada College track is 1.5-miles.

Protocol:

1. Do not eat a heavy meal or smoke within 3 hours of any assessment.
2. Avoid vigorous activity 24 hours prior to test.
3. Perform a complete warm up. Walk and run at an easy pace, followed by some basic stretching exercises.
4. Run, jog, or walk the distance as quickly as possible.
5. Upon completing the 1.5-mile distance, record your time to the closest second.
6. Cool down for 3-5 minutes with a slow walk or jog. Stretch for 5-15 minutes. Abruptly stopping physical exertion forces the heart to initially work even harder to keep blood from pooling in lower extremities. Light jogging, walking, and stretching slowly decreases body temperature, keeps muscles pliable, and may prevent the onset of DOMA (delayed onset muscle soreness).
7. If you experience abnormal changes in blood pressure, dizziness/fainting, irregular heart rhythm, or chest pain stop the test immediately.
8. Use the charts below to calculate your estimated oxygen uptake and cardio respiratory fitness level.

Estimated Maximal Oxygen Uptake

(VO 2max ) for 1.5-Mile Run Test

Time	VO 2max (ml/kg/min)	Time	VO 2max (ml/kg/min)	Time	VO 2max (ml/kg/min)
6:10	80.0	10:30	48.6	14:50	34.0
6:20	79.0	10:40	48.0	15:00	33.6
6:30	77.9	10:50	47.4	15:10	33.1
6:40	76.7	11:00	46.6	15:20	32.7
6:50	75.5	11:10	45.8	15:30	32.2
7:00	74.0	11:20	45.1	15:40	31.8
7:10	72.6	11:30	44.4	15:50	31.4
7:20	71.3	11:40	43.7	16:00	30.9
7:30	69.9	11:50	43.2	16:10	30.5
7:40	68.3	12:00	42.3	16:20	30.2
7:50	66.8	12:10	41.7	16:30	29.8
8:00	65.2	12:20	41.0	16:40	29.5
8:10	63.9	12:30	40.4	16:50	29.1
8:20	62.5	12:40	39.8	17:00	28.9
8:30	61.2	12:50	39.2	17:10	28.5
8:40	60.2	13:00	38.6	17:20	28.3
8:50	59.1	13:10	38.1	17:30	28.0
9:00	58.1	13:20	37.8	17:40	27.7
9:10	56.9	13:30	37.2	17:50	27.4
9:20	55.9	13:40	36.8	18:00	27.1
9:30	54.7	13:50	36.3	18:10	26.8
9:40	53.5	14:00	35.9	18:20	26.6
9:50	52.3	14:10	35.5	18:30	26.3
10:00	51.1	14:20	35.1	18:40	26.0
10:10	50.4	14:30	34.7	18:50	25.7
10:20	49.5	14:40	34.3	19:00	25.4

W.W.K. Hoeger, and S. A. Hoeger. Principles and Labs for Fitness and Wellness, 8 th Edition. Belmont, CA: Wadsworth Thomson Learning, 2005.

FITNESS LEVELS

(based on VO 2max in ml/kg/min)

Gender	Age	Poor	Fair	Average	Good	Excellent
	≤ 29	≤ 24.9	25-33.9	34-43.9	44-52.9	≥ 53
	30-39	≤ 22.9	23-30.9	31-41.9	42-49.9	≥ 50
Men	40-49	≤ 19.9	20-26.9	27-38.9	39-44.9	≥ 45
	50-59	≤ 17.9	18-24.9	25-37.9	38-42.9	≥ 43
	60-69	≤ 15.9	16-22.9	23-35.9	36-40.9	≥ 41
	≥ 70	≤ 12.9	13-20.9	21-32.9	33-37.9	≥ 38
	≤ 29	≤ 23.9	24-30.9	31-38.9	39-48.9	≤ 49
	30-39	≤ 19.9	20-27.9	28-36.9	37-44.9	≤ 45
Women	40-49	≤ 16.9	17-24.9	25-34.9	35-41.9	≤ 42
	50-59	≤ 14.9	15-21.9	22-33.9	34-39.9	≤ 40
	60-69	≤ 12.9	13-20.9	21-32.9	33-36.9	≤ 37
	≤ 70	≤ 11.9	12-19.9	20-30.9	31-34.9	≤ 35

W.W.K. Hoeger, and S. A. Hoeger. Principles and Labs for Fitness and Wellness, 8 th Edition. Belmont, CA: Wadsworth Thomson Learning, 2005.