Exercise Prescription Flashcards
What is the most accurate method of determining VO2 max
By measuring O2 consumption via indirect calorimeter during a maximal graded exercise on a treadmill or bicycle erg
What is the relationship between heart rate and power output over a wide range of exercise intensities?
Positive linear relationship
What has to happen when measuring heart rate during exercise?
Steady0-state heart rate must be achieved
How do you classify steady state heart rate
When heart rate does not change for more than 6 beats per minute for two consecutive minutes
What is the linear range between heart rate and exercise intensity
Between 120 BPM and 85% of maximal heart rate
Hr-VO2 max line is
Iinear but the slope will vary depending on fitness
What is the expected differences of the HR-VO2 between trained and untrained
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
What is expected for trained athletes after completing the step test?
Subjects with a greater aerobic capacity will have a lower heart rate following the step test
How were Non-exercise regression equations developed?
Based on predictor variables such as age, gender, body composition and self reported exercise levels
What is the standard error of the estimate (SEE)?
Describes how far off on average the predicted value is from the actual value; more useful equations have smaller SEE’s
What three assumptions contribute to SEE?
- Linearity of the HR-VO2 relationship
- Similar max heart rates based on age
- Constant exercise economy
What affects the linearity of the HR-VO2 relationship?
Emotion, hydration, oxygen drift, temperature, diet, etc.
What is the standard deviation for the average maximal heart rate of individuals that are the same age?
+- 10 beats per minute
How does Exercise economy change predicted VO2 max
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
What is the SEE for VO2 max predictions based on submaximal heart rate?
+- 5 ml/kg/min
How can you improve cardiorespiratory fitness?
Proper frequency, duration and intensity of exercise
What is the recommended exercise prescription for developing and maintaining cardiorespiratory fitness?
3-5 days per week for 20-60 minutes at 50-85% VO2 reserve
What is VO2 reserve
Term that describes the actual physiological range of oxygen consumption for an individual.
How do you determine the VO2 reserve?
Difference between resting VO2 and VO2 max. (VO2 max- VO2 rest)
Heart rate reserve
Heart rate reserve= HR max- HR rest
What is the purpose of the VO2 reserve and HR reserve methods
They account for variability in fitness
How are VO2 reserve and HR reserve related?
When exercise intensity is set based on VO2 reserve, the percent values are approximately equal to % HR reserve
How do you calculate predicted HR max (beats/min)?
208- (0.7 x age)
How do you calculate a Target HRR at a specific HRR %?
- First calculate max HR
- Calculate HRR
- Calculate targets HRR using the specific HRR% as exercise intensity
What is a metabolic equivalent (MET)?
A MET is a unit used to reflect ones normalized resting metabolic rate (resting oxygen consumption)
3.5 ml/kg/min
