Which of the following criteria indicates that a subject has achieved a true VO2max during testing?

VO2 plateau despite increased workload. A VO2 plateau (increase <150 mL/min despite increased workload) is a primary criterion for achieving true VO2max. RER should be ≥1.10-1.15 (not 0.95), HR should be within 10 bpm of age-predicted max, and RPE should be ≥17 (not 12).

Before conducting a BIA body composition test, which of the following should be avoided for the longest time period?

Alcohol (48 hours). Alcohol should be avoided for 48 hours before BIA testing, which is the longest pre-test guideline. Exercise and caffeine require 12 hours, while food/drink only requires 4 hours of abstinence.

A strength and conditioning coach needs to estimate body fat percentage for a team of 25 athletes at an off-site facility with limited equipment. Which method would be MOST appropriate?

Skinfold measurements. Skinfold measurements are the most practical choice for field testing with large groups due to portability, low cost, and reasonable accuracy (±3-4%). DEXA, hydrostatic weighing, and Bod Pod require specialized laboratory equipment that cannot be easily transported.

According to the Jackson-Pollock 3-site skinfold protocol for men, which sites should be measured?

Chest, abdomen, thigh. The Jackson-Pollock 3-site protocol for men uses chest, abdomen, and thigh. The women's protocol uses triceps, suprailiac, and thigh. The 7-site protocol includes all of these sites plus subscapular and midaxillary.

Cardiovascular and Body Composition Testing | Free Guide 2026

Q: Before conducting a BIA body composition test, which of the following should be avoided for the longest time period?

Alcohol (48 hours). Alcohol should be avoided for 48 hours before BIA testing, which is the longest pre-test guideline. Exercise and caffeine require 12 hours, while food/drink only requires 4 hours of abstinence.

Q: A strength and conditioning coach needs to estimate body fat percentage for a team of 25 athletes at an off-site facility with limited equipment. Which method would be MOST appropriate?

Skinfold measurements. Skinfold measurements are the most practical choice for field testing with large groups due to portability, low cost, and reasonable accuracy (±3-4%). DEXA, hydrostatic weighing, and Bod Pod require specialized laboratory equipment that cannot be easily transported.

Q: According to the Jackson-Pollock 3-site skinfold protocol for men, which sites should be measured?

Chest, abdomen, thigh. The Jackson-Pollock 3-site protocol for men uses chest, abdomen, and thigh. The women's protocol uses triceps, suprailiac, and thigh. The 7-site protocol includes all of these sites plus subscapular and midaxillary.

Quick Answer: VO2max testing measures maximal aerobic capacity either directly (metabolic cart) or indirectly (prediction equations from submaximal tests). Field tests like the 12-minute run, 1.5-mile run, and PACER test estimate aerobic fitness without lab equipment. Body composition can be assessed via skinfolds (3-4% error), BIA (hydration-dependent), or DEXA (gold standard).

Cardiovascular Endurance Testing

Direct vs. Indirect VO2max Measurement

Method	Description	Accuracy	Equipment
Direct	Metabolic cart measures O2/CO2 during maximal exercise	Gold standard	Metabolic analyzer, treadmill/bike
Indirect Maximal	Prediction from maximal test performance	±3-5 mL/kg/min	Treadmill/bike, timing
Indirect Submaximal	Extrapolation from submaximal HR response	±10-15%	HR monitor, treadmill/bike

Criteria for True VO2max

A true VO2max is achieved when at least 2-3 of these criteria are met:

Criterion	Threshold
VO2 Plateau	<150 mL/min increase despite increased workload
Respiratory Exchange Ratio (RER)	≥1.10-1.15
Heart Rate	Within 10 bpm of age-predicted HRmax (220 - age)
Blood Lactate	≥8 mmol/L
Rating of Perceived Exertion	≥17 on 6-20 Borg scale

Laboratory VO2max Protocols

Bruce Treadmill Protocol

Stage	Speed (mph)	Grade (%)	Duration
1	1.7	10	3 min
2	2.5	12	3 min
3	3.4	14	3 min
4	4.2	16	3 min
5	5.0	18	3 min
6	5.5	20	3 min
7	6.0	22	3 min

Astrand Cycle Ergometer Protocol (Submaximal)

Variable	Protocol
Workload	50-150W based on fitness level
Duration	6 minutes at steady state
Heart Rate	Record at minutes 5 and 6
Prediction	Use Astrand-Ryhming nomogram

Field Tests for Aerobic Capacity

12-Minute Run (Cooper Test)

Variable	Protocol
Distance	Cover maximum distance in 12 minutes
Surface	400m track preferred
Scoring	Distance in meters or miles
VO2max Equation	VO2max = (Distance in meters - 504.9) / 44.73

12-Minute Run Normative Data (Males, mL/kg/min)

Age	Excellent	Good	Average	Below Average	Poor
13-19	>56	51-55	45-50	38-44	<38
20-29	>52	47-51	42-46	37-41	<37
30-39	>49	44-48	39-43	34-38	<34
40-49	>45	40-44	35-39	30-34	<30

1.5-Mile Run

Variable	Protocol
Distance	1.5 miles (2.4 km)
Scoring	Time to completion
VO2max Equation	VO2max = 3.5 + 483 / time in minutes

1.5-Mile Run Normative Data (Time in Minutes)

Rating	Males 20-29	Females 20-29
Excellent	<9:45	<11:50
Good	9:45-10:45	11:50-13:15
Average	10:46-12:00	13:16-15:00
Below Average	12:01-14:00	15:01-17:00
Poor	>14:00	>17:00

PACER/Beep Test (20-Meter Shuttle Run)

Variable	Protocol
Distance	20 meters between lines
Pace	Progressively increases (8.5 km/h start)
Scoring	Number of completed shuttles
Termination	Failure to reach line twice

Body Composition Assessment Methods

Method Comparison

Method	Accuracy (% BF error)	Cost	Practicality
DEXA	±1-2%	High	Low - lab only
Hydrostatic Weighing	±2-3%	Moderate	Low - pool needed
Bod Pod	±2-3%	High	Moderate
Skinfolds	±3-4%	Low	High
BIA	±3-5%	Low-Moderate	High
BMI	N/A - not body composition	Free	High

Skinfold Testing

3-Site Protocols

Men (Jackson-Pollock):

Chest (diagonal fold, midway between anterior axillary line and nipple)
Abdomen (vertical fold, 2 cm lateral to umbilicus)
Thigh (vertical fold, midway between hip and knee)

Women (Jackson-Pollock):

Triceps (vertical fold, midway between acromion and olecranon)
Suprailiac (diagonal fold, above iliac crest)
Thigh (vertical fold, midway between hip and knee)

7-Site Protocol (Both Genders)

Chest
Subscapular
Midaxillary
Triceps
Abdomen
Suprailiac
Thigh

Skinfold Testing Procedures

Step	Protocol
1	Identify anatomical landmarks on RIGHT side
2	Grasp skinfold 1 cm above site with thumb and index finger
3	Apply caliper perpendicular to fold, 1 cm from fingers
4	Wait 1-2 seconds before reading
5	Take 2-3 measurements at each site
6	Use median value if measurements differ by >2 mm

Body Fat Classification

Category	Males	Females
Essential Fat	2-5%	10-13%
Athletes	6-13%	14-20%
Fitness	14-17%	21-24%
Average	18-24%	25-31%
Obese	≥25%	≥32%

Bioelectrical Impedance Analysis (BIA)

Pre-Test Guidelines for BIA Accuracy

Factor	Guideline
Hydration	Normal hydration status (no diuretics)
Food/Drink	No eating or drinking 4 hours prior
Exercise	No exercise 12 hours prior
Alcohol	No alcohol 48 hours prior
Caffeine	No caffeine 12 hours prior
Bladder	Empty bladder before testing

BIA Limitations

Highly affected by hydration status
Less accurate for athletes vs. general population
Population-specific equations required
Environmental temperature affects results

NSCA Certified Strength and Conditioning Specialist (CSCS)

Cardiovascular and Body Composition Testing

Key Takeaways