9-24b Evidence for Aerobic Training

Question 1

What does an exercise prescription need to include?

Answer 1

Intensity, frequency, duration, and mode

Question 2

What are the recommended training intensities?

Answer 2

60-90% of HR max or 50-80% of HRR or VO2 max

Question 3

How do you use the Karvonan Method to calculate HRR?

Answer 3

[(HRmax-HRrest) * x%] + HRrest

Question 4

What is the 6-20 and 0=10 borg scale for RPE?

Answer 4

6-11: light
12-15: hard
16-20: very hard

0-2: nothing-weak
3-5: moderate-strong
6-10: very strong-max

Question 5

What factors affect VO2 max?

Answer 5

mode: treadmill > cycle > arm ergometer
heredity: 20-30%
sex: men > women
body size and composition
age: lowers w/ age

Question 6

What factors affect VO2 max?

Answer 6

mode: treadmill > cycle > arm ergometer
heredity: 20-30%
sex: men > women
body size and composition
age: lowers w/ age

Question 7

How does one assess aerobic capacity?

Answer 7

Measuring maximal O2 uptake via graded exercise stress test (GXT)

Question 8

What does VO2 look like graphically?

Answer 8

Increases with harder work, with req. more O2 consumption until VO2 max plateaus

Question 9

What are the criteria for a VO2 max?

Answer 9

leveling off of VO2 with increased workload
within 5 beats of APMHR

R > 1.1 (R = CO2 produced/ O2 consumed)
Blood LA = 8-10 mM/L

Question 10

How do we make VO2 clinically applicable?

Answer 10

report it at 1L/min
VO2 can be normalized to body weight
Social Security Administration criterion of disability of apeak VO2 < 18 ml/kg/min

Question 11

How do you convert the units for VO2 to MET?

Answer 11

METS: 3.5 from mL/kg/min
1 MET = 3.5
Divide VO2 max/3.5 = METS

Question 12

What can we use instead of maximal tests? What do they use?

Answer 12

Submaximal tests: use linear rel. b/w HR and O2 during submax exercise

Question 13

What graph can be used to determine VO2 max without math?

Answer 13

nomogram

Question 14

Recommended duration?

Answer 14

20 mins

Question 15

Recommended frequency?

Answer 15

min. of 2 days

Question 16

What are the two types of training? Where are they common?

Answer 16

Interval: do work and HR goes high and then a recovery period; common for acute care

continuous: steady rate or state that involves O2 catching up and continuing to stay high after exercise; build to gradually complete goal

Question 17

considerations when devising exercise programs?

Answer 17

Intensity, frequency, duration
Pre-morbid state of conditioning
Functional status
Co-morbid conditions

Mode, intensity, frequency
Preferences or accessibility for specific activities
Ability to self-monitor
Personality i.e. over achiever, under achiever, or rule follower

Question 18

Does UE exercise or LE exercise bring you to VO2 max faster?

Answer 18

UE

Question 19

When to use UE training vs. LE?

Answer 19

Use largely UE b/c: 
lower HR max during UE testing
smaller ms mass with less efficiency
lesser degree of training
use caution when extrapolating and predicting to max values