Lab 6 Flashcards
The test of what is the “gold standard” for determining cardiovascular fitness
VO2max
how many minutes of exercise is recommended on most days for individuals
30 minutes
Exercise intensities are expressed as what three values
VO2max, target HR, or METs
what test is a common estimate of max aerobic capacity and why
measurement of exercise or post-exercise HR response to submax workload
- b/c positive linear relationship b/t HR and power output over wide range of intensities
When measuring HR what has to be achieved in order to measure it
steady state-HR: HR doesnt change more than 6 bpm for 2 minutes
Linear difference b/t HR and intensity is determined between what values
120 bpm and 85% of max HR
when do you stop the exercise test
at 85% of the HR max
- (0.85)(HR max)
OR
when you reach steady state
will the HR-Vo2 line always be linear
yes always linear but the slope will depend on fitness
An individual that is more trained will have a lower or higher HR at given VO2…and higher or lower O2 consumption right before reach max HR
lower HR and higher O2 consumption before reach max HR
What is the Step Test Recovery HR used for
estimate cardiovascular fitness and VO2max w. recovery HR
- measure HR immediately after performing 3-minute stepping exercise
- indirectly correlated to VO2 max == lower recovery HR = higher VO2max
subjects with a greater or smaller aerobic capacity will have a lower HR following this short exercise bout than another individual with similar body
greater aerobic capacity
non-exercise regression equations are to determine VO2 based on what factors
age, gender, body composition, and self-reported physical activity levels
Do all estimations involve error
YES
What is the name for the error in estimations
standard error of the estimate (SEE)
predicted VO2 max regression equation derived from what
derived from actually measuring VO2 max in large number of subjects
What does SEE describe
how far off on average the predicted is from the actual value
- better predictions have a smaller SEE
What are the 3 assumptions that contribute to the SEE
- Linearity of the HR-VO2 relationship
- even though relationship b/t HR and VO2 is linear - slope is effected by emotion, hydration, oxygen drift, temperature, diet… – effect slope adversely
- Similar max HR based on age
- standard deviation for average MAX HR of individuals that are same age is +/- 10 bpm
- Constant exercise economy
- predicted VO2 max depend on oxygen cost of certain work rates
- high variation in economy and factors such as cadence and test modality
VO2 max predictions based on sub max HR have SEE of what
SEE of +/- 5ml/kg*min
What is VO2 reserve (VO2R)
actual physiological rage of O2 consumption for an individual
how do you find VO2R
difference between resting VO2 and VO2max
VO2R = VO2max-VO2rest
What is Heart Rate Reserve (HRR)
HRR = HRmax - HRrest
what do VO2reserve and HR reserve used to do
account for variability in fitness
your personal values
How do you find target VO2R or target HRR
multiply desired exercise intensity by the reserve and add the resting value
target VO2R (L/min) = exercise intensity (%) * (VO2max - VO2rest) + VO2rest
target HRR (beat/min)= exercise intensity (%) * (HRmax - HRrest) + HRrest
what is the equation to determine HRmax
208 - (0.7*age)
a MET is a unit to reflect what
reflect one’s normalized resting metabolic rate (ie. resting oxygen consumption = 3.5 mL/kg*min
The non-exercise equation is based on what factors
regression equation based on:
- age, sex, BMI, PA-R, and PFA
what are the two Sub-max HR regression equations tests
- Extrapolating using age-predicted max HR
- Queen’s College Step Test
explain each step of the Extrapolating VO2 max based on submax HR
- Measure HR @ at least 2 submax workloads (120bpm up to 70-85% predicted max HR)
2) draw line through the HR points and estrapolate to the predicted HR Max
3) draw another line down from that point to the x-axis and identify the VO2max
explain each step of the Queens College step test
- 4 step cadence, 3 minutes of stepping, 5 seconds after stepping measure HR for 15 seconds
1 SEE describes what % of estimates
68%
— from 0 +/- 34% in each direction
What are the recommendations for cardiorespiratory endurance exercise
mode: lg. muscle groups
frequency: 3-5 days/week
duration: 20-60 minutres
intensity: moderate and/or vigorous exercise
what factors improve and maintain physical fitness and health
cardiorespiratory, resistance, flexibility, and neuromotor exercise training beyond activities of daily living
what do your METS need to be for engaging in moderate-intensity cardiorespiratory exercise training
> or equal to 500-1000 MET * min/week
