Exercise Prescription

Question 1

What is the most accurate method of determining VO2 max

Answer 1

By measuring O2 consumption via indirect calorimeter during a maximal graded exercise on a treadmill or bicycle erg

Question 2

What is the relationship between heart rate and power output over a wide range of exercise intensities?

Answer 2

Positive linear relationship

Question 3

What has to happen when measuring heart rate during exercise?

Answer 3

Steady0-state heart rate must be achieved

Question 4

How do you classify steady state heart rate

Answer 4

When heart rate does not change for more than 6 beats per minute for two consecutive minutes

Question 5

What is the linear range between heart rate and exercise intensity

Answer 5

Between 120 BPM and 85% of maximal heart rate

Question 6

Hr-VO2 max line is

Answer 6

Iinear but the slope will vary depending on fitness

Question 7

What is the expected differences of the HR-VO2 between trained and untrained

Answer 7

Trained individuals will have a lower heart rate at the same VO2 and will achieve a higher oxygen consumption before reaching their maximal heart rate

Question 8

What is expected for trained athletes after completing the step test?

Answer 8

Subjects with a greater aerobic capacity will have a lower heart rate following the step test

Question 9

How were Non-exercise regression equations developed?

Answer 9

Based on predictor variables such as age, gender, body composition and self reported exercise levels

Question 10

What is the standard error of the estimate (SEE)?

Answer 10

Describes how far off on average the predicted value is from the actual value; more useful equations have smaller SEE’s

Question 11

What three assumptions contribute to SEE?

Answer 11

1. Linearity of the HR-VO2 relationship
2. Similar max heart rates based on age
3. Constant exercise economy

Question 12

What affects the linearity of the HR-VO2 relationship?

Answer 12

Emotion, hydration, oxygen drift, temperature, diet, etc.

Question 13

What is the standard deviation for the average maximal heart rate of individuals that are the same age?

Answer 13

+- 10 beats per minute

Question 14

How does Exercise economy change predicted VO2 max

Answer 14

Predicted VO2 Mac depends on the oxygen cost of certain work rates so variation in economy because of factors like cadence and test modality can have dramatic effects

Question 15

What is the SEE for VO2 max predictions based on submaximal heart rate?

Answer 15

+- 5 ml/kg/min

Question 16

How can you improve cardiorespiratory fitness?

Answer 16

Proper frequency, duration and intensity of exercise

Question 17

What is the recommended exercise prescription for developing and maintaining cardiorespiratory fitness?

Answer 17

3-5 days per week for 20-60 minutes at 50-85% VO2 reserve

Question 18

What is VO2 reserve

Answer 18

Term that describes the actual physiological range of oxygen consumption for an individual.

Question 19

How do you determine the VO2 reserve?

Answer 19

Difference between resting VO2 and VO2 max. (VO2 max- VO2 rest)

Question 20

Heart rate reserve

Answer 20

Heart rate reserve= HR max- HR rest

Question 21

What is the purpose of the VO2 reserve and HR reserve methods

Answer 21

They account for variability in fitness

Question 22

How are VO2 reserve and HR reserve related?

Answer 22

When exercise intensity is set based on VO2 reserve, the percent values are approximately equal to % HR reserve

Question 23

How do you calculate predicted HR max (beats/min)?

Answer 23

208- (0.7 x age)

Question 24

How do you calculate a Target HRR at a specific HRR %?

Answer 24

1. First calculate max HR
2. Calculate HRR
3. Calculate targets HRR using the specific HRR% as exercise intensity

Question 25

What is a metabolic equivalent (MET)?

Answer 25

A MET is a unit used to reflect ones normalized resting metabolic rate (resting oxygen consumption)
3.5 ml/kg/min