Lab 6

Question 1

The test of what is the “gold standard” for determining cardiovascular fitness

Answer 1

VO2max

Question 2

how many minutes of exercise is recommended on most days for individuals

Answer 2

30 minutes

Question 3

Exercise intensities are expressed as what three values

Answer 3

VO2max, target HR, or METs

Question 4

what test is a common estimate of max aerobic capacity and why

Answer 4

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

Question 5

When measuring HR what has to be achieved in order to measure it

Answer 5

steady state-HR: HR doesnt change more than 6 bpm for 2 minutes

Question 6

Linear difference b/t HR and intensity is determined between what values

Answer 6

120 bpm and 85% of max HR

Question 7

when do you stop the exercise test

Answer 7

at 85% of the HR max
- (0.85)(HR max)

OR
when you reach steady state

Question 8

will the HR-Vo2 line always be linear

Answer 8

yes always linear but the slope will depend on fitness

Question 9

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

Answer 9

lower HR and higher O2 consumption before reach max HR

Question 10

What is the Step Test Recovery HR used for

Answer 10

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

Question 11

subjects with a greater or smaller aerobic capacity will have a lower HR following this short exercise bout than another individual with similar body

Answer 11

greater aerobic capacity

Question 12

non-exercise regression equations are to determine VO2 based on what factors

Answer 12

age, gender, body composition, and self-reported physical activity levels

Question 13

Do all estimations involve error

Answer 13

YES

Question 14

What is the name for the error in estimations

Answer 14

standard error of the estimate (SEE)

Question 15

predicted VO2 max regression equation derived from what

Answer 15

derived from actually measuring VO2 max in large number of subjects

Question 16

What does SEE describe

Answer 16

how far off on average the predicted is from the actual value
- better predictions have a smaller SEE

Question 17

What are the 3 assumptions that contribute to the SEE

Answer 17

1. 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
2. Similar max HR based on age
   
   • standard deviation for average MAX HR of individuals that are same age is +/- 10 bpm
3. 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

Question 18

VO2 max predictions based on sub max HR have SEE of what

Answer 18

SEE of +/- 5ml/kg*min

Question 19

What is VO2 reserve (VO2R)

Answer 19

actual physiological rage of O2 consumption for an individual

Question 20

how do you find VO2R

Answer 20

difference between resting VO2 and VO2max

VO2R = VO2max-VO2rest

Question 21

What is Heart Rate Reserve (HRR)

Answer 21

HRR = HRmax - HRrest

Question 22

what do VO2reserve and HR reserve used to do

Answer 22

account for variability in fitness

your personal values

Question 23

How do you find target VO2R or target HRR

Answer 23

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

Question 24

what is the equation to determine HRmax

Answer 24

208 - (0.7*age)

Question 25

a MET is a unit to reflect what

Answer 25

reflect one’s normalized resting metabolic rate (ie. resting oxygen consumption = 3.5 mL/kg*min

Question 26

The non-exercise equation is based on what factors

Answer 26

regression equation based on:
- age, sex, BMI, PA-R, and PFA

Question 27

what are the two Sub-max HR regression equations tests

Answer 27

1. Extrapolating using age-predicted max HR
2. Queen’s College Step Test

Question 28

explain each step of the Extrapolating VO2 max based on submax HR

Answer 28

1. 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

Question 29

explain each step of the Queens College step test

Answer 29

• 4 step cadence, 3 minutes of stepping, 5 seconds after stepping measure HR for 15 seconds

Question 30

1 SEE describes what % of estimates

Answer 30

68%
— from 0 +/- 34% in each direction

Question 31

What are the recommendations for cardiorespiratory endurance exercise

Answer 31

mode: lg. muscle groups
frequency: 3-5 days/week
duration: 20-60 minutres
intensity: moderate and/or vigorous exercise

Question 32

what factors improve and maintain physical fitness and health

Answer 32

cardiorespiratory, resistance, flexibility, and neuromotor exercise training beyond activities of daily living

Question 33

what do your METS need to be for engaging in moderate-intensity cardiorespiratory exercise training

Answer 33

> or equal to 500-1000 MET * min/week