Aerobic Training (9/24b) [Intervention] Flashcards
Recommended Intensity - HR max
60% - 90% of HR max
HR max - from stress tests or from prediction equations
Recommended Intensity - HRR or VO2
HRR - % Heart rate max or heart rate reserve
Also known as Karvonen Method***
{(HRmax – HRrest)* x%} + HRrest
Perceived Exertion
Only works if used correctly → PT should validate response (HR, RR, talk, BP)
Borg’s Scale: 6-20 scale (1982)
Borg CR10 Scale: 1-10 scale
Physical Activity Guidelines
Exertion - Borg’s Scale
6-20 scale
7=very very light 9=very light 11=fairly light 13=somewhat hard 15=hard 17=very hard 19=very very hard
Exertion - Borg CR10 Scale
1-10 scale 0=nothing at all 0.5=extremely weak 1=very weak 2=weak (light) 3=moderate 4=somewhat strong 5=strong (heavy) 7=very strong 10=extremely strong (almost max) Maximal
Exertion - PA Guidelines
1-10 scale
1 = very light activity, breathing not changed
2-3 = light activity, easy to breathe and carry on convo
4-6 = moderate activity, breathing more heavily, can carry on convo but requires more effort
7-8 = vigorous activity, on verge of uncomfortable, conversation requires max effort
9 = very hard activity, difficult to maintain exercise or speak
10 = max effort activity, full out effort, no convo impossible
What does % VO2 max measure?
oxygen consumption
Factors that affect VO2 max
Disease
Mode: treadmill > cycle > arm crank (dependent on more muscle mass being used)
Heredity: 20-30%
Sex: men > women (body size and composition: more muscle mass → more VO2)
Age: ↓ with age
Criteria for VO2 max
Leveling off of VO2 with ’d work load
Has to have plateau to be VO2 max
Within 5 beats of APMHR
Respiratory quotient (R) > 1.1 (R = CO2 produced / O2 consumed)
Blood lactate (LA) = 8-10 mM/ L
VO2 peak is more typically reported
How to convert VO2 max to be clinically applicable?
convert mL/kg/min to METs
METS: 3.5 ml O2/kg/min
Assessing aerobic capacity
Usually use submaximal tests
Measuring max O2 uptake is too expensive
Graded exercise stress test is a little too harsh
Submaximal Exercise Test - Overview
involve measuring the responses to standardized physical activities that are typically encountered in everyday life
Submaximal Exercise Test - Conditions Affecting HR
Caffeine Temperature Stress Menstrual cycle Etc
Submaximal Exercise Test - Assumptions
Similar max HRs for participants
Constant economy or efficiency during exercise
Small day to day variation in HR
There is a linear relationship between ___ and ___ during submaximal exercise
HR and VO2
