UJIAN DAYA TAHAN KARDIOVASKULAR

(Test of Cardio Fitness Level)

Ujian Daya Tahan Kardiovaskular Rockport 1 Batu Berjalan
(Rockport 1-mile Fitness Walking Test)

Objektif

(Objective)

Untuk mengukur jumlah maksimum oksigen (VO2 max) semasa latihan

(To measure the maximum amount of oxygen you can utilize during intense exercise (VO2 max)

Alatan

(Equipment)

1. Jam randik (Stop-watch)

2. 1.6km permukaan trek (bukan treadmill) yang rata. (a level one-mile track.)
3. Kasut sukan yang baik. (a good pair of walking shoes)
4. Pakaian yang sesuai. (appropriate walking clothes)
5. Satu skala yang tepat dalam pound. (An accurate scale in pounds)

Prosedure

(Procedure)

1. Panaskan badan dalam 5 hingga 10 minit dengan regangan yang mudah.

(Warm up for 5 to 10 minutes with light stretching)

2. Mulakan jam randik, dan terus berjalan dengan kadar sepantas yang mungkin.
(Start your stopwatch and immediately commence walking as fast as you can. Make every
effort to push yourself.)

3. Pada pengakhiran berjalan 1 batu, hentikan jam randik dan rekodkan masa yang diperolehi
dalam titik perpuluhan. Sebagai contohnya, 11 minit tambah (30 saat bahagi 60 saat)= 11.5
minit.
(At the end of 1 mile, stop your stopwatch and record your time in decimals. For example, 11
minutes plus (30 second divided by 60 seconds) = 11.5 minutes

4. Sejurus itu, ambil kadar nadi. Sekiranya mengambil secara manual, kira kadar nadi untuk 15
saat dan darab dengan 4. Sebagai contohnya, sekiranya ada 40 beep detik dalam 15 saat,
kadar nadi anda adalah 160 beat per minit.
(Take your heart rate immediately. If taking your own pulse, counthe heartbeats for 15
seconds and multiply by four. For examples, if there are 40 heartbeats in 15 seconds, your
heart rate would be 160 beats per minute.)
 Bumgardner, W. (2020). Rockport 1-Mile Fitness Walking Test Calculator. Retrieved on 11 January 2020, from
https://www.verywellfit.com/rockport-fitness-walking-test-calculator-3952696.

Pemarkahan

(Scoring)

1. Dengan penambahan kadar nadi, anda juga dikehendaki mengukur berat badan dalam
pounds.
(in addition to your heart rate, you will also need to measure your weight in pounds.)

VO2 max = 132.853 – (0.0769 x Berat dalam pound) – (0.3877 x umur) + (6.315
sekiranya lelaki atau 0 jika wanita) – (3.2649 x catatan masa berjalan) – (0.1565 x
kadar nadi pada akhir ujian)

D
evine, J.
(2006). Action Plan for High Blood Pressure. United State: ACSM Group

Norma
(Norms)

Performance level Lelaki wanita

Sangat lemah (very poor) < 33.0 < 23.6
Lemah (poor) 33.0 – 36.4 23.6 – 28.9
Memuaskan (Fair) 36.5 – 42.4 29.0 – 32.9
Baik (Good) 42.5 – 46.4 33.0 – 36.9
Cemerlang (excellent) 46.5 – 52.4 37.0 – 41.0
Sangat cemerlang (superior) > 52.4 > 41.0

Bumgardner, W. (2020). Rockport 1-Mile Fitness Walking Test Calculator. Retrieved on 11 January 2020, from
https://www.verywellfit.com/rockport-fitness-walking-test-calculator-3952696.
 Skor permakahan
(Score sheet)

Nama : ______________________________________

Umur : _______________________________________

Jantina : ______________________________________

Skor : Tahap Prestasi :

VO2 max: Sangat lemah

Lemah

Memuaskan

Baik

Cemerlang

Sangat cemerlang