Lab Exam 2- Lab 6 Flashcards
what is the ‘gold standard’ for determining cardiorespiratory fitness
VO2 max
what is the most accurate method of determining VO2 max?
by measuring O2 consumption via indirect calorimetry during maximal graded exercise test on a treadmill or bicycle ergometer
what type of exercise is recommended by American College of Sports Medicine and CDC
30 minutes or more of moderate-intensity physical activity on most (preferably all) days of the week
how are exercise intensities expressed
VO2 max
target HR
METs
more specific exercise recommendations require
knowing VO2 max or max HR
what are the two kind of tests used to estimate VO2 max
exercise and non-exercise tests
exercise tests
involve equations that predict O2 consumption at a given work rate
what does a common estimate of maximal aerobic capacity involve
the measurement of exercise or post exercise HR responses to submaximal workload
why does the measurement of exercise or post exercise HR responses to submaximal work load help estimate maximal aerobic capacity?
because there is a positive linear relationship between heart rate and power output over a wide range of exercise intensities
what is important when measuring HR during exercise
that steady state HR is achieved
when has an individual reached steady state heart rate
when their HR does not change more than 6 bpm for 2 consecutive min
what is the purpose of a graph showing HR vs VO2
so that the trend on the graph represents the linear rate of HR increase per unit of VO2 increase
how is VO2 calculated in this lab
using regression equations based on work rate on a treadmill or bike ergometer
what is the linear range between HR and exercise intensity best determined at
between 120 bpm and 85% of max HR
what is the benefit of graphing someones HR at submaximal exercise at HR >120bpm but less than 85% VO2 max?
a line connecting those points can be extrapolated to the subj’s age predicted max HR
how is VO2 max estimated on a VO2 vs HR graph
with subj’s maximal HR
each persons HR-VO2 line will be
linear but the slope of the line varies based on fitness
a more trained individual : ?HR at a given VO2
will have a lower HR at a given VO2 and will achieve a higher O2 consumption before reaching their max HR
Step Test Recovery HR
used to estimate CV fitness and VO2 max
involves the measurement of HR immediately after performing a 3 minute stepping exercise
based on recovery HR
4-step cadence
the magnitude with which a subjects HR increases after 3 min of a stepping test is inversely correlated to
VO2 max
subjects with a greater aerobic capacity will have a ___ HR following a 3 min step test as compared to their gender matched counterpart
lower
non-exercise regression equations
developed for predicting an individuals VO2max based on predictor variables such as age, gender, body comp, and self reported physical activity levels
predictive VO2 max regression equations are derived from actually measuring
VO2 max in large numbers of subjects and the information from these subjects are used to develop an equation based on multiple regression model
standard error of the estimate (SEE)
the error in estimations
describes how far off, on average, the predicted value is from the actual value
if the SEE of a certain VO2 max prediction is 5 mL/kg/min and predicted VO2 max is 40 mL/kg/min, what is the likelihood of the VO2 max
between 35 and 45 mL/kg/min
40 +/- 5
the most useful prediction equations have a _____ SEE
smaller
three assumptions that contribute to the SEE
1) linearity of the HR-VO2 relationship
2) Similar max HR’s based on age
3) constant exercise economy
what effects the slope of the HR-VO2 relationship
emotion, hydration, O2 drift, temp, diet, etc
what is the standard deviation for the average max HR of individuals of the same age
+/- 10 bpm
what does predicted VO2 max depend on
the O2 cost of certain work rates
what are other factors that effect exercise economy
cadence and test modality
VO2 max predictions based on submaximal HR have an SEE of
+/- 5 mL/kg/min
improvements in cardiorespiratory fitness are dependent on
proper frequency, duration, and intensity of exercise
what is the prescription for developing and maintaining cardiorespiratory fitness according to American College of Sports Medicine
exercise 3-5 days per week for 20-60 min at 50-85% VO2 reserve
VO2 reserve
describes the actual physiological range of O2 consumption for an individual
how to calculate VO2 reserve
taking the difference between resting VO2 and VO2 max
VO2max-VO2rest
Heart rate reserve (HRR)
same concept as VO2R
HRmax-HRrest
when exercise intensities are set based on VO2R, the percent values are approximately equal to
%HRR
what are the two methods used to account for variability in fitness
VO2R and HRR
what is commonly thought of of the more accurate method for prescribing intensities and why
because someone’s 50% HRmax may not mean VO2max is 50% and because HRR and VO2R are coupled over an entire range of exercises, many think that HRR is more accurate
how are target VO2R and HRR determined
by multiplying desired exercise intensity by the reserve, and adding the resting value
targetVO2R= exercise intensity x VO2R (or HRR) + VO2 rest
MET
another way of expressing exercise intensity by using metabolic equivalents
a unit used to reflect one’s normalized RMR (i.e. resting O2 consumption)
1 MET =
3.5 mL/kg/min
when using METs, exercise intensity is expressed in
multiples of the estimated RMR
why are METS a good way of expressing exercise intensity
because the MET system is relatively simple and theoretically easier to understand and remember in comparison to HR or VO2 values
describe the test done in lab 6
HR extrapolation:
3 groups
submaximal HR extrapolation on treadmill or ergometer (greater than 120 bpm but less than 85% max predicted HR) * must be steady state HR
exercise at work rate = 120 bpm
then exercise at work rate <85% max predicted HR
Step test recovery HR:
22 step ups/min for females
24 step ups/min for males
3 minutes total, rest for 5 seconds, measure HR 15 seconds afterwards
multiply 15 sec HR by 4 to calculate recovery HR
what is essential to maintain physical fitness and health in adults
a program of regular exercise that includes cardiorespiratory resistance, flexibility, and neuromotor exercise training beyond activities of daily living
what other than physical activity may reduce incidence of CHD
educating adults on signs and symptoms of CHD and gradual progression of exercise
ACSM recommends
large muscle mass groups
3-5 days/week
20-60 min
moderate and or vigorous exercise
why estimate VO2 max?
1) prescription (intensity and supervision)
2) direct measurement of VO2 max not always possible
two ways to predict VO2max
1) Non exercise equations
2) sub-max HR
non-exercise equations
regression equations based on age, sex, BMI, PA-R, PFA
PA-R
physical activity rating
PFA
perceived functional ability
submax HR
regression equations
1) extrapolation using age-predicted max HR
2) Step Test
1 SEE describes
68% of estimates
